28/01
conditioning ~ endurance
10’ incline walk
Mobility
10.000 mt row, 45’21’’
Mobility
10’ incline walk
Happy with the 10k row. Nothing spectacular but I’m improving.
I will keep working on low intensity aerobic work for a while. And maybe add 1 short session a week of intervals.
29/01
recovery/arms
Incline walk 20’
Jog 10’ @8kmh 2% incl
Ez bar curl 5 sets
Triceps rope extension 5 sets
Lat raise 5 sets
Face pulls 3 sets
Shrugs 3 sets
This was supposed to be a recovery/off day, but I was already around the gym and so I decided to do a quick workout because I feel better when I move and I didn’t have much else to do during the afternoon.
Some easy conditioning and some arms for vanity.
30/01
C1W3D1
Wu incline walk 10’ and some mobility
Jumps from a seated position 3x4 ss with squat Wu
Ssb squats 3x5x75/85/95 kg
Bench press 6x5x67,5
Ss band pull apart
5x (with a 12 kg vest)
Dips x8
Pull-up x4
1x (BW)
Dips x14
Pull-ups x10
10x (20’ total)
40’’ Kb swings (20kg)
20” rest
40” airdyne bike
20’’ rest
Solid session, first challenging weight on the squats in a while (not complaining), added one set on the bench supplemental and I will probably go back to 5 next week as it’s supposed to be heavier in the new cycle (still fairly manageable).
I used the “public” vest, I think every small weight is 2 kg added so it should be 12 kg. Not too bad
Aerobic circuit at the end, average intensity.
31/01
conditioning/endurance
10’ incline walk
30’ jog @8kmh 2% incline
20’ row
01/02
C1W3D3
Wu incline walk 10’ and mobility
Forward jumps between deadlift Wu
Deadlift 3x5x100/110/120 kg
Press 6x5x42,5
Superset with pull-ups 7x8x bw
Dips 3x20/15/14x bw
Superset with hanging leg raise 3x10
Sessions all over the place as I was continuously interrupted by work related stuff. The deadlift felt great and fairly easy, but I just run out of time for the assistance and ended up doing “just something”.
I usually do my grace wod at the end of my Wednesdays, I will keep it for tomorrow rested at the start of the session.
02/02
cardio/conditioning
20’ incline walk
Mobility
Scaled Grace (40kg) 5’58’’
20’ incline walk
20’ row
Extremely tired. Then extra cardio going back home as I punctured/broke 2 (!!!) wheels. I’m the worst at these practical stuff, got help from an old man at replacing one of the two and then managed to drive home. I’ll figure out what to do tomorrow. Bad adventure.
bummer. glad you made it home.
03/02
C1W3D3
Wu incline walk 10’
Mobility, box jumps between squat Wu
Ssb squat 7x5x80 kg
Bench 3x5x60/70/75
Incline db bench 3x14/10/9x22,5
Chest supported row 4x10x40+bar
Lat raise 3 sets
Db curls 3 sets
Triceps extension 3 sets
Abs
I finished this first 531 cycle with some BB assistance like the other Fridays.
Definitely not on track these last 2 days with diet, nothing major but snacking and sugar cravings.It’s a reaction to work/life stress but I should manage better these moments (it’s not the last time I’ll be stressed!).
Mostly cardio in the weekend and back again on Monday for cycle 2!
04/02
conditioning
20’ Incline walk 15%
10.000 mt row 45’51’’
Worse than last week but somehow expected as I was feeling tired the last few days. The work is in anyway, and progress will come.
05/02
bodybuilding&cardio
20’ incline walk
Db curls 3x20kgx10/8/8
Superset w ez bar curls 3x15x max
Cable flys low to high 4 sets
Leaning cable Lat raise 3 sets
Triceps ext 3 sets
20’ incline walk
A nice Sunday additional session of small movements for vanity and pleasure, nothing crazy.
06/02
C2W1D1
Wu incline walk 10’ mobility
Box jumps 5/4/3 (3 heights)
Ssb squats 3x5x70/80/90
Bench 5x5x70
Ss band pull apart
5x (w weighted vest 12 kg)
10 dips
5 pull-ups
10+10 lunges with 1x10 kg db
Sled back dragging 4x80 mt x sled+50kg
4x30 on swings
15’ incline walk
Nice session. Squats are still lightish. Bench with form focus. Happy with the weighted pull-ups.
Some conditioning with sled & swings.
08/02
C2W1D2
WU incline walk 10’, mobility
Fwd jums ss with Dl warmup
Deadlift 5x90/100/110 kg
Press 5x5x45 kg
ss with Pullups 5x8xBW
Feet elevated pushups 5x20/15/12/10/15xBW
SS with Pullups 5x7/6/5/4/5xBW
WOD Grace scaled to 40 kg: 30 clean and pp, 5’30’’
some abs
20’ incline walk
DL still feel really light. Not so much the press. Happy with the pullups, 67 in total.
I didnt feel like doing the WoD, but then once I started it went preety smooth, down 40’’ from last week. Form is not perfect lol, power cleans look awful after a while. I will try to bring it down to around 3’ and then I will add weight.
09/02
endurance
run 7,2 km 50’42’’ (7’/km)
it s been forever since I have ran outdoor. Great day, cold and sunny.
Running it is not my thing and it’s clear from the performance, but I enjoy it.
10/02
C2W1D3
Wu incline walk 10’
Jumps between squat Wu 3x(2+2) lunge jump
Ssb squat 5x5x85kg
Bench 3x5x60/65/72,5 (*)
Seal row 5x10/8/7/7/7x30+bar
Incline dB bench 5x13/10/9/8/8x22,5
Row 10’ alternate 30" “hard” 30" easy
Incline walk 10’
I felt extremely strong today despite training late event ng, pretty unusual for me. Squats really light and bench felt strong, really these 5s week weights are light. But I can see the progress. Actually misloaded the bar (*) with 2.5 kg more one one side and I didn’t even realized until unloading (lol).
11/02
Cardio & bodybuilding
Incline walk 30’
Mobility, abs
Bb session:
Lat raise (leaning forward and seated) 3 sets with 7,5 kg
Db curls 5 sets
Ss with rope push down 5 sets
Cable shrugs 3 sets
Incline walk 15’
12/02
endurance
Run, 8 km 56’30” (7’02’’/km)
13/02
C2W2D1
Wu incline walk 10’, mobility
Box jumps ss with squat Wu
Ssb squat 3x5x75/85/95 kg
Bench press 6x5x70 kg
5x
Dips: 16 kg vest x10/10/10/10 bw x15
Pull-ups 16 kg vest x5/5/5 bw x8/8
Kb swings 10x10x24 kg (10’ emom)
Abs
14/02
random/assistance/conditioning
Wu incline walk 15’
Low cable row 4 sets
Incline bench 4 sets
Lunges 4 sets
All around 10 reps, 7/8 rpe
6x (12’)
30” 24 kg kb swings
30” 24 kg kb squats
1’ row
Partner workout
5x
Prowler push 40 Mt
Between sets hold plank position while partner goes
Random stuff to share the gym with my girlfriend. It shouldn’t impact my recovery and still some good car dio work.
15/02
C2W2D2
Wu incline walk 10’ and mobility
Jumps 2x5 box jumps
Deadlift 3x5x90/110/120 kg
Press 6x5x45kg
Pushups 5xmany, 3 sets with feet elevated.
Both pressing movements supersetted with bw Pullups: 10/9/8/7/6/5/4/5/6/7/7 total 74
Incline walk 15’
Abs
Yesterday night probably the first real cheat meal since Christmas - but I went really crazy with homemade pizza. I just can’t say stop to some food lol. I actually felt dizzy after dinner.
Today despite the huge amount of food in me I didn’t feel much energy.
Dl felt easy enough (I actually used a bit more weight then planned because I didn’t feel like using the small plates to make 117,5 lol). Press challenging. A lot of Pullups.
I didn’t feel the energy to finish with a Grace WoD like the other Wednesday I’ll probably move it to tomorrow if I can make it to the gym, otherwise I’ll have a low intensity run.
16/02
cardio
15’ incline walk/jog
15’ row
15’ incline walk/jog
10’ bike
10’ incline walk
Low energy today. I wanted to do some row but I was too tired to push intensity. I kept everything at easy aerobic pace.
17/02
C2W3D3
Wu incline walk 10’ and mobility
Jumps between squat Wu, 3x(2+2) lunge jumps
Ssb squat 6x5x85
Bench press 3x5x65/70/75
Ss with band pull apart
Bodybuilding:
DB incline bench 3x14/10/10/8x22,5
Triceps ext 3 sets
Lateral raise 3 sets
Curls 2x10/8x20, 2x8x15
Sled “sprints” back/forward 3x(15+15)x75 kg
Abs
