14/3/23
C3 W3 D1 up/down ladder
Bench
Barx20
40x5
60x5
67.5x5
75x3
85x7
75x9
67.5x9
Deadlift
60x5
80x5
100x3
115x5
130x3
145x6
130x5
115x8
NG Chin ups
BWx7 7 6 5
A) KB Front squats 16’s X10
B) Prowler push and drag 60kg 8 lengths
Two rounds, was gassed.
Chin ups felt so heavy after bench and deadlift. A hectic week ahead, so pairing up lifts for the 1’s week. Bench was a grind but damn I was getting that 7th rep. Deadlift moved well, happy with a strong fast six reps.
16/3/23
C3 W3 D2
Press
Barx20
30x5
35x3
40x1
45x5
52.5x3
57.5x4
50x6
45x7
Squat
Barx20
40x5
60x5
80x3
90x5
105x3
120x3
130x1
Leg press RP
140x35
Laying ham curl RP
35x25
Leg extensions RP
48x33
Dips
BWx10 8 7 7 7
Meh. Top sets of press and squat felt rough. Squat reps were actually smooth and moved well, but I have this monkey on my shoulder saying “this is heavy for your skinny ass what will happen if you can’t complete the next rep?” So I bailed. Wanted to feel TM of 130 on my back and didn’t have the mental mindset for the back off sets, so want all bro split after that.
Moving forward, I’ll run press with this same TM (60kg). Squat I don’t know, I just need to get used to having a heavy weight on my back. Anything over 110 is a bit uh uh. Bench is slowly getting there, deadlifts are going well.
Thanks for the likes pal. Wanted to say hi.
Looks like you’re doing some good compound exercises
Keep up the good work!
Thanks for dropping by. I’ve figured if I can get the basics right I can’t go too far wrong!
On the spot work gym session tonight. Planned to get a run in, but my days of getting soaking wet are long gone, just not fun anymore.
Low handle TB Deadlift
155x5 (grip! My hands hate me)
95x16
7 rounds in 10:44
A) 10x50kg TB Shrugs
B) 10x15kg DB Push press
C) 10xbaby weight reverse flyes
EZ Bar Curls
35x10 8 6 (squeeeeeze)
Pushdowns
25x4x15
DB Curls
15x2x10
19-20/03/23
C4 W1 D1
3.6mile run before work, 28mins.
Midnight work gym:
Bench
Barx10
40x5
55x5
65x3
75x3
85x6
75x10
65x11
DB chest support row
25x3x10
DB Shoulder Press
18x10
22x10
25x2x7
Face pulls x45
Push ups x60
Lat raises did them
Solid six on bench, didn’t equal last week’s seven, but more reps on the back off sets and this was a strong set.
20/3/23
20 mins window of opportunity before night shift, gym won’t be an option tonight.
32kg kettlebell
A)Single arm clean x3 p/s
B)Goblet squat x5
C)Swings X10
5 rounds circa 10minutes
50 swings in 3:12
30 (broken) curls to take me to 20 minutes.
Legs tad tired going in to this, it was just the tonic. I feel ridiculous doing swings, but feel good after and better yet, they drive an appetite.
21/3/23
C4W1D2
Deadlift
60x5
80x5
95x3
110x3
125x3
140x7
125x6
110x8
SG Chin ups
BWx8 8 7 6 6 5 5 6 5 5 total 61
Dips
BWx8
+10x6 6
+15x5 5
BWx10
23/3/23
C4W1D3
Press
Barx10
30x5
42.5x3
47.5x3
55x7
47.5x7
42.5x7
Rows
60x10
70x2x8
DB Bench Press
24x10
30x10
34x2x7
Lots of band face pulls
Light bicep & tricep work.
10 mins rower few hard efforts.
C4W1D4
Squat
Barx10
60x5
80x5
90x3
105x3
120x3
90x2x8
Prowler HH / LH push
100kg x14 lengths 7:20
Curls
30x2x12
35x2x8
40x5
Pushdowns
29x2x15
Wanted to squat and get some form of lower body quick conditioning in, so this ticked the boxes. Top set squat felt heavy AF. 5’s next week, then see what 1’s week brings.
C4W2D1
Bench
Barx10
40x5
60x5
70x5
80x6
70x10
60x10
DB Chest support rows
25x3x11
DB Shoulder press
18x10
22x10
25x8 7
DB RFESS
15’sx15 e/l
20’sx2x10 e/l
Face pulls x45
Push upsx40
Clock change ruined me this morning, effectively up at 2:45, got this is on lunch break with zilch motivation. Single leg work is long overdue and neglected, my hips feel much better for it, must be more consistent with it.
27/3/23
5mile run 40mins
Push ups with stands 4x15
BPA 4x15
28/3/23
C4 W2 D2
Press
Barx10
30x5
40x5
45x5
50x8
45x8
40x9
BB Rows
60x10
70x2x9
Hammer Smith Low Row Machine
70x10 12
60x15
DB Chest Press
24x10
30x10
34x2x8
26x10
BB Curls 450method
30x12 12 11 10 total 45
Pushdowns 350method
28x18 16 16
Left quad been grumbling for last 24 hours, so switched press and deadlift day. Unashamedly stolen some ideas from the assistance thread, because I more or less just wing it as a go along.
29/3/23
C4W2D3
Deadlift
60x5
80x5
100x5
115x5
130x7
115x7
100x10
SG Chin ups
BWx10 8 6 5 5 5 5
Dips
BWx10
+10x2x7
+15x6 5
BWx10
Hanging knee raises
2x15
Nothing special to report, quad is better and night shifts still drain my soul.
30/3/23
On the fly quick garage conditioning:
50 air squats
in to
5 rounds
5x 32kg kb goblet squats
10x 32kg kb swings
Total time 5:20 (excluding air squats)
60 Burpees in 10:33
Entered a fell race (not that I’ll be contending the front end of it) end of April, so I’ll be looking at a change of direction the next 3 weeks. If I say I’ll do something that makes me think “oh shit” I tend to respond quite well.
80 push ups
70 bpa’s
50 sit ups
40 curls I didn’t log this morning.
A little self reflection and putting the previous post in to context, the run is a little shy of 10 miles, all off road and packs a punch of elevation. Aim is to get round and be in my own place of suffering, but I love the sport, I just can’t shy away from it.
Still aspiring for 1/2/3/4 plates, which besides my squat I don’t think are too far away. Will likely run 5 pros and drop to 3 days a week, allowing for a little extra upper body volume. Two runs a week, with a dose of swings and burpees and all that funky stuff. I expect to drop some lbs, haven’t weighed myself since before Christmas, but will do as of tomorrow because I am conscious of it dropping too quick.
There will be a little trial and error, to the point I’m almost contemplating Tactical Barbell, where the conditioning is laid out for me and it should discourage me from too much fluff (in spite of the above photo, arms and shoulders have seen some progress!). Not a lot I can do in three weeks, but I can get a lot wrong. Anyone reading with TB experience who can guide me in the right direction? I anticipate I’ll do another event over the summer, allowing more time to prepare. Running comes easy to me, getting under a barbell doesn’t, but I can be patient with it…
31/03/23
C4W2D4
Squat
Barx10
40x5
60x5
80x5
100x5
110x5
100x5
90x5
80x10
Dips
BWx40 in 4:30
High row machine
70x3x15
NG Chin ups
BWx8 6
Smith machine Shoulder press seated
40x8 8 7
Gym was busy for a Friday morning, had to improvise. Squats moved well, didn’t push the top set. Chins felt hard after rows, pre fatigue might just be a thing. Smith machine was about the only bit of free equipment to finish of some pushing work.
Weighed in at 101kg / 223lbs. I’ve spent two years gaining / maintaining, about time I lean out a little. I don’t count calories, but I am consistent with my eating. Cutting back on the mid afternoon PBJ, milk and tea time biscuits will be a good start.
1/4/24
5.5mile run in 45mins.
100 pull aparts
80 push ups
60 sit ups
2/4/23
C4W3D1
Bench
Barx20 40x5 60x5
70x5 80x3 87.5x5
80x7 70x9
DB Rows
30x15 34x15 38x12 42x8 10
DB Shoulder press seated
18x10 22x10 26x2x6
Curls 450method
30x14 12 11 9 total 45
Pushdowns 350method
30x14 14 12 total 40
A good start to 1’s week
3/4/23
Easy conditioning
5x5-10-15 32kg KB Swings 9:38
4:00 EMOM 7 burpees
3:00 rest
5:00 EMOM 6 burpees
3min rest
6:00 EMOM 5 burpees
Push ups, pull aparts, sit ups to follow, likely be 50 of each.
4/4/23
C4W3D2
Deadlift
60x5 80x5 100x3
115x5 130x3 150x3 120x8
Chin ups
BWx11 8 7 6 6 5 5 5
Dips
BWx10
+10x2x8
+15x6 5
BWx10
Hanging knee raises
2x15
First deadlift session which made me think sh!t this is getting heavy.
