14/03/23
C3W2D1
Wu incline walk and mobility
Box jumps between squat Wu sets 4x5x bw
Ssb squats 5x70 5x80 10x90 3x100 3x110 2x110
Bench press 5x5x60 kg
5x bw
15 dips
12 ring inverted rows
Abs
Later in the evening 20’ of kb/bodyweight easy circuit.
Back to the gym today. Felt good. I had a goal of 10 squats with the 90 and stopped there, maybe I had 1 or 2 more. Went with some jokers then.
Bw for assistance to day to get back into the movements.
I hope I will run outside tomorrow, if the weather is not good will be a treadmill workout. New shoes, let’s see how the knees respond.
1 Like
15/03
endurance
10’ incline walk
50’ jog
10’ row
1 Like
16/03
C3W2D2
Wu incline walk and mobility
Jumps 3x5
Deadlift 5x90 5x100 10x110 3x120 3x130
Press 5x5x40
Ss pullups 7x6x bw
Lat machine 3 sets
Db incline bench 2x10x25 kg 2x12/10x20 kg
Triceps pull down 3 sets
Some sled dragging
Abs
1 Like
17/03
endurance
10.00 km run, 64’
18/03
C3W2D3
Wu incline walk, mobility
Box jumps 4x5
Ssb squat 5x5x70 kg
Bench press 5x60 5x70 10x75 2x80 2x85 kg
Incline smith machine press 1x10x30 2x8/6x40 1x8x30
Low cable row 3 sets
Curls 3 sets
Lateral raise 3 sets
Rear delta 2 sets
Abs
Squats felt light and fast, worked to prepare Monday 1+ set. Happy with the bench, I felt strong and I’m confident for next week.
Added some BB work as every 3rd day of the week.
1 Like
19/01
endurance
Jog/run 50’ (7,39 km @ 6.46 m/km)
100 kb swings
50 air squats
1 Like
20/03
C3W3D1
Wu incline walk an mobility
Box jumps & single leg box jumps
main: SSB squats 5x80 3x90 7x100 kg 2x2x110 kg
supplemental: Bench press 5x5x65 kg
with a 12 kg vest 5x
10 dips
5 pullups
face pull 3 sets
triceps extensions 3 sets
leg curl, leg extension, calf raise 2 light sets each for knee health
some kb swings during the day at home
1 Like
21/03
Endurance/cardio
20’ incline walk
25’ run/jog
15’ rower
10’ airdyne bike
10’ incline walk
This was supposed to be a 10 km easy outdoor run but, you know, Irish weather, so it became an easy gym cardio aerobic session.
1 Like
22/03
C3W3D2
wu incline walk, mobility
jumps random between deadlift wu sets
main: deadlift 5x100, 3x110, 7x122,5, 2x2x130 kg
supplemental: press 5x5x42.5
ss with 8x6xpullups
pushups 4x 20/17/13/12 x bw
ss with 4x6x bw
3 sets of curls
abs
kb swings later during the day
1 Like
23/03
endurance
Walk/jog 50’
Knee and back pain. I am old. Went for a run, turned out a mix of snogging and walking answering the phone.
24/03
C3W3D3
Wu incline walk and mobility
Box jumps 4x5x bw
Supplemental: Ssb squat 5x5x80 kg
Main: bench press 5x60 3x70 6x77,5 3x2x80/92,5/85
Db Incline bench 3x17/12/10x20
Low cable row 3 sets
Ez bar curls 3 sets
Triceps extensions 3 sets
Lat raise 3 sets
Sled pull 4x40mtx55kg
So last day of this cycle. What’s next? I really enjoy the fullbody setup 3x week plus cardio on the off days. The choice now is between this template, back to the “leader” version, or something else similar.
Squats felt good during the last workout this week. Even better with the deadlift.
Quite disappointing the bench press but I am tired and smaller then the last summer, so it’s ok I believe.
1 Like
25/03
endurance
30’ incline walk
1x5000 row (not worth mentioning the time)
10’ incline walk
Knee still bugging me. Will be next week when I will go back to running.
1 Like
27/03
C1W1D1
Wu incline walk 10’ and mobility
Box jumps 4x5
Ssb squats 5x75 5x85 9x95 18x75 kg
Bench press 5x55 5x65 10x72,5 12/6/4x55 kg (22x55)
Pullups 12-5-4x bw (21x bw)
Ez bar triceps ext 20/10/9x15 kg (39x15)
Abs
Some abductors and calves for knee health
Inspired by a post here I have started the 5/3/1 rest pause challenge. Running on 3 days/week instead of the 2 of the original programme, but I’m still not sure how the 3rd day will look like, probably just a bodybuilding day.
Day 1 was mentally and physically hard but I love the challenge.
1 Like
28/03
endurance/cardio
50’ easy incline walk
Kb swings spread through the day
Went to the physio for my knees. Knees are healthy, just some articular overload. He prescribed exercises for calves and movement. No running for a while.
29/03
C1W1D2
Wu incline walk and mobility
No jumps
Deadlift 5x90 5x105 8x115 15x90 kg
Press 5x35 5x42,5 5x47,5 rp: 9/5/4x35 (18 reps)
Kroc rows 1x16x50 kg
Ez bar curls rp: 10/6/4x20 kg
Mb abs and exercises for the knee (abd/add/curls)
Calf work later in the day
Definetly my press TM is too high.
1 Like
30/03
cardio
30’ incline walk
12 row as 1’30’’ easy 30’’ hard
10’ stairclimber
10’ incline walk
still unsure about the 3rd workout of the week tomorrow
1 Like
31/03
Bonus Workout
Wu incline walk mobility and jumps 20’
Nothing specific to mention or log, just a list of BB movements.
Db curl 1x12x15 1x10/6/5x15
Incline bench curl 2 sets
Incline bench smith machine press 1x12x30 kg 1x10/6/6x30 kg
Lat raise 3 sets
Triceps pull down 2 sets
Face pull 2 sets
Cable cross 2 sets
Cable shrugs 2 sets
Leg ext 2 sets
Leg curl 2 sets
And/add machine 2 sets each
Abs
Nice change of pace. I have a 3 or 4 days break from the gym (not a real break, I will work all day) back to 531 RP Tuesday or Wednesday. I will dream about that squat day LOL.
1 Like
Great work, man, lots of conditioning work. How’s your diet and macros? Understandable you are tired a lot with that volume of work…
1 Like
Thanks! I don’t track macros, I have done it in the past and it’s not for me. I eat clean most of the time and usually the same food everyday. I love eating. I am around 130 gr of protein and the rest of the calories are mostly carbs.
Breakfast has been exactly the same for months now: 1 slice of bread with ham and low fat cheese, 150 gr Greek yogurt no fat with 40gr of muesli.
Lunch is 150 gr of pasta or a protein shake with a fruit.
Dinner can be a salad with chicken, or beef chili with rice. And a low fat yogurt.
I have been extremely disciplined in the last 3 months losing weight, now I’m more in a maintenece mode but I am really going off track these day as I’m away for work and I can’t resist a breakfast buffet LOL.
If I want to lose weight I just skip one meal (lunch) or I just put in one or two days a week of complete fasting (30 hours, from dinner to breakfast of the 2nd day).
I hate dieting because I like to eat, so I try to stay lean, it makes everything easier, and if it happens like today to go off roads, your body requires only small assignment.
1-03/04/2023
break
I had 3 days planned away from the gym (work related), I went way off track food-wise (breakfast buffet can kill me), still managed to put in a couple of 40’ morning sessions at the hotel gym. It is what it is, I will be better going forward.
04/04/2023
C1W2D1
Wu incline walk, mobility, jumps
SSB squats 3x77,5 3x87,5 8x100 kg 20x77,5 kg
Bench press 3x60 3x67.5 7x77.5 10-6-4x60 kg (20)
Pullups 1x12-6-5x bw (23)
Ez bar triceps ext 1x25-15x10x15 kg
Abs
This programme definitely teaches you how to work hard! The max reps set after the PR set is a nightmare. I really wanted 20 reps, so it looked more like a “breathing squat” set.
Bench press felt heavy but I got the reps I wanted.
1 Like
05/04/2023
endurance
Incline walk 20’
Rower 5’ Wu then 6x500 (average 2’01’‘) with 1’ rest
Incline walk 15’
1 Like
06/04/2023
C1W2D2
Wu incline walk and mobility
15 box jumps
Deadlift 3x95 3x107,5 7x122,5 15x95 kg
Press 3x35 3x42,5 6x47,5 11/4/4x35 (19 reps)
Krock rows 19/18 (r/l)x30kg
Ez bar curls rest pause with a 15 kg bar: I haven’t logged it and I don’t remember!
Added a set of cable Shrugs
Abs
2 Likes
07/04/23
endurance/cardio
20’ incline walk
20’ Sled work
20’ incline walk
1 Like