Raven78's on the set of the Living Dead

Bigger Stronger Leaner Over 35 Lifter
1

Latest update:
(Thanks for reading!)
…
11.05.2022
BW 71kg at 20% (est.) bf
Squat and OHP strength building focus atm, still hitting DL, Bench, Rows
Plenty of walking, SSC, etc
…
07.10.2021
BW 72kg bf 21.5%
Completed strength build block, hit some PR’s on OHP etc
Commenced cutting phase
…
14.05.2021
Probably should update this…
42yrs old
Current BW 68kg

bf 19.7% (recent scan)
Intense cardio focussed blocks completed, definately dropped some bf in the past few months (was at 70kg BW post xmas)
Current recomp phase, with weights increasing (rest pause method)

Current training split:
Vertical upper, Horizontal upper, legs, then repeat for 6x sessions a week with sundays off.

…

27.02.15
Torn ACL 3-4 months ago.
Intense Rehab on the legs accordingly.
Push/Pull for upper body snuck in around rehab which is main priority.
BW dropped to 65kg post op.
Currently back to a steady 68kg (same as pre injury), but with more mass up top, and less size in the operated leg still.
…

CT’s 6wks to superhero Star Complex program
Pausing on 531 briefly

(Log title inspired from capt needa)
…

Mid section focus, reduce the belly.

…

OP:
Hi all from Australia.

My (metric) details:
35 Years of age
168cm
66kg

Current PR’s
OH Press 38kg x 8
DL 51kg x 8
Bench 60kg x 8
DL 61kg x 6

I have a basic gym setup in the man cave at home including (home-made) squat rack/chinup bar.

Plus a bench with bench press arms, leg curl/extension attachment.
I started going to a commercial gym many years ago during uni days where I was rake thin (underweight) and put on some reasonable (to me) muscle, but my training back then was pretty loose, I had a routine written for my by the manager, but no weight steps/increments or real understanding of the human body vs reps and main lifts.

Have been on a weight training hiatus for many years (wife, travel, house reno’s), but been back weight training in earnest for the past 9 months solid.

Of those 9 months, 5 months solid on a 8- 12 rep full body routine 3 nights a weeks, then after 12 reps, increase weight slightly and back to 8 reps, etc.

Having since found T-Nation, I have switched to Jim’s 531, and have been on this for 4 months. Currently into cycle 4, week 2.

2

Must remember to bring in my logs from home to work so I can add them here!

Cycle 1 Week 1

Started light, PR’s at end of week 1:
OHPress 34kg x 5
DL 43kg x 12
Bench 50kg x 13
Squat 47kg x 11

3

Recapping:
Plus supplementary weights, 4 sessions each week.

Cycle 3 Week 1

OHP 36kg x 10
DL 47kg x 10
Bench 57.5kg x 8
Squat 51kg x 8

Cycle 3 Week 2

OHP 38kg x 7
DL 45kg x 9 (error on my weight calcs)
Bench 61kg x 5
Squat 54kg x 6

Cycle 3 Week 3

OHP 40kg x 7
DL 52kg x 8
Bench 64kg x 3
Squat 57kg x 6

Cycle 3 Week 4
deload

OHP 26kg x 5
DL 33kg x 5
Bench 41kg x 5
Squat 36kg x 5

4

Cycle 4 Week 1

Mon OHP
29kg x 5
34 x 5
38 x 8 *PR

Pullups 4,7,6, chinups 5,5
40kg fireman carries 60,60,60 seconds
pyramid finisher 10kg DB 10-1 chest press and bent over row superset

…

Tues DL
39kg x 5
44 x 5
51 x 8 *PR

good mornings 20kg BB, 3 x 12
hanging leg raises 10,10,12
pyramid finisher 10-1 push ups & 5kg DB swings x 20 superset

…

Wed Bench
45kg x 5
53 x 5
60 x 8 *PR

DB Row 50kg 3 x 10
…

Thurs Squat
42kg x 5
49 x 5
55 x 6 *PR
Then off to cricket training

5

Cycle 4 Week 2

Mon DL
35kg x 5 warm up
42 x 3
56 x 3
61 x 6 *PR
35 x 5

hanging leg raises 15,15,15
40kg fireman carries 50,65,60 seconds

…

Tues OHP
25kg x 5 warmup
32 x 3
35 x 3
41 x 7 *PR
25 x 5

lateral raises 5kg DB 5 - 1 with holds
single arm raises 15kg x 10, 20kg x 10
bent over flys 5kg DB 3x10
chinups 5,5,5

…

Thurs Squat
42kg x 5
49 x 5
55 x 6 *PR
Then off to cricket training

…

Fri Bench
45kg x 5 warmup
49 x 3
54 x 3
63 x 6 *PR
45kg x 5

DB chest press 10kg DB 5 x 15
DB Row 20kg 3 x 10
40kg fireman carries 70,60,55 seconds

6

Cycle 4 Week 3

Mon DL
45 x 5
51 x 3
57 x 7 (stuffed up calcs last week & went too heavy)

hanging leg raises 15,15,15

…

Tues OHP
20kg x 7 warmup
35 x 5
38 x 3
43 x 6 *PR
35 x 5

dips 5x15
pull ups 4,5,6,5,4,5 (29 total)
40kg fireman carries 80,75,65 seconds *PR

…

Thurs Bench
45kg x 5 warmup
53 x 5
60 x 3
65 x 7 (stuffed up calcs added 2kg for main lift)
67 x 4 *PR
45kg x 8

Then off to cricket training

…

Fri Squat
45kg x 5
50 x 5
55 x 3
62 x 7 *PR
45 x 5

lunges 6kg DB 3x10
leg curls 17.5kg 5x10
ab wheel 5x12

7

Cycle 4 Week 4 DELOAD Week

Wed (DL and OHP combined)

OHP
18kg x 5
23 x 5
28 x 5

22kg 5x10

…

DL
25kg x 5
30 x 5
35 x 5

Hanging leg raise 3x15

Dips 3x15

8

I’m in. What template are you using? I totally recommend you to read Beyond, there’s a lot of new ideas, such as the 7 week cycle, FSL and joker sets.

9

Starting Cycle 5 tonight, essentially running with 531 BBB.

Will check out beyond in the coming weeks for sure.

Have put on a few kgs in the last month (consuming extra mass bulk shakes, 2-3 per day) ontop of my normal healthy food intake.

10

Last week: Cycle 4 Week 4 DELOAD Week

Thurs (Squat and Bench combined)

(numbers at home, easy session though)

Then cricket training.

11

Cycle 5 Week 1

Mon DL

25kg x5 warmup
35 x5 warmup

45 x5
51 x5
55 x12 (85% of 90% 1RM, felt awesome too, could’ve snuck a few more solid reps in but left it at 12) Amazing what a few rest days does (noting plenty of trenching and shovelling in the yard on monday)
45 x 5 warmdown

Hanging Leg Raise 10,7,15,10,15
Goodmornings 20kg BB 5x10
Pyramid finisher 20KB swings with 5kg DB then Pushups 10-1 (200 total swings)

12

Commenced taking creatine this week.

…

Cycle 5 Week 1

Wed OHP
warmup
std 531 with last set:
41kg x 7 (last rep was awful but got it out - note to self, don’t get distracted between sets. ie - turning the compost pile over, or checking on how the paving sand has set!)

pull ups 6,6,6,6,6 then chinups 6,6 (42 total)
dips 5x12

40kg fireman carries 65,60,60 seconds

13

I’m in!

As you say, similar lifts so should be interesting to see how we both progress. I don’t think we can far wrong with 531.

14

Cycle 5 Week 1

Thurs Squat
warmup
25kg x 5
45 x 5
53 x 5
60 x 8

Then (final) cricket training for the season.

15

Cycle 5 Week 1

Mon Bench
warmup
45kg x 5
45kg x 5 (close grip)
47 x 5
55 x 5
62 x 7

DB Chest Press 10kg 5 x 10
DB Row 20kg 5 x 10

Abs - 100 situps (decline bench)

16

Cycle 5 Week 2

Tues DL

25kg x5 warmup
46 x5
53 x5
59 x9 (left a few reps in the tank)
25 x 5 warmdown

Hanging Leg Raise 5x10
Goodmornings 25kg BB 5x10
20kg KB swings 3x10

Plenty of foam rolling the morning after too, along with my daily morning full body stretches

17

Cycle 5 Week 2

Wed OHP
25kg x 5 warmup
33 x 5 (should have only been 3)
38 x 5 (should have only been 3)
43 x 8 *PR (last rep ugly as fk)
33 x 5 warm down

pull ups/chin ups alternating and supersetting (with dips - below) 5,5,5,4,5,5,6,6 (41 total)
dips 5x10

18

Cycle 5 Week 2

Thurs Squat
warmup
45kg x 5
50 x 3
56 x 3
63 x 8 *PR

Lunges
8kg DB 5 x 10
Leg curls 16kg 3x12
Abs 100 situps

…

Fri Bench

warmup
45kg x 5
51 x 3
58 x 3
65 x 7

19

Cycle 5 Week 3

Mon DL
warmup
45kg x 5
50 x 5
55 x 3
62 x 7 *PR

Good mornings
20kg BB 5 x 10
Hanging Leg Riases 5 x 10

20

Cycle 5 Week 3

Tues OHP
25kg x 5 warmup
36 x 5
40 x 3
45 x 8 *PR
25 x 5 warm down

pull ups 8 8 7 7
chin ups 6 6 8
(50 total) - happy with this, feeling stronger, and upping my pulls to that 50 mark.

dips 5x10