Did some cardio and calves today. I really can’t get my head into jogging, so I threw a 10kg weight plate in my rucksack and went for a 30 minute walk with the dog. It kept my heart rate up around 100bpm and I was gassed when I got home, so definitely a good place to start.
Friday 23.10.20 - Max Effort Lower
1a.Max Effort Deadlift
Worked up to 160kg x 3
127.5kg x5
1b.Ab Mat Crunch
x7x7x6
2a.Reverse Safety Bar Squat
45kg x6x6x6
2b.Weighted Plank
10kg x25x25x20 seconds
3.Laying Band Unilateral Leg Curls
Orange x20x20 per leg
Saturday 24.10.20 - Dynamic Effort Upper
1a.BB Pause Bench
10 sets of 2 with 68.5kg
1 minute rest between
1b.Rear Delt Raises
5kg per hand x12x12x12
1c.Trap Bar Shrugs
42.5kg x15x15x15
2a.Football Bar Military Press
40kg x8x8x11
2b.Pullups
4 sets of 3
1 set of 2
3a.Unilateral Axle Dumbell Curls
9kg x14x13 per arm
3b.Band Pushdowns
Red x16x15
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Jogging is easier to get into if you focus on duration and heart rate
180 - your age
Try and keep your HR round about that number.
Dont worry if your 10 bpm above or below.
Try and keep it within that range.
If it gets too high then start to walk to bring it down.
Too low? Start running a bit faster
Start off with 30 mins duration as well
Build up the duration over the coming weeks.
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Monday 26.10.20 - Dynamic Effort Lower
1a. Dynamic Effort SSB Pause Squats
10 sets of 2 with 71kg
1 minute rest between sets
1b.DB Side Bend
12.5kg x15x15x15 per side
2a.Close Stance SSB Good Morning
42.5kg x8x8x8
2b.Weighted Side Plank
1.25x25x25x25 seconds per side
3.Step Ups
BW+1.25kg x11x11 per leg
Tuesday 27.10.20 - Max Effort Upper
1a.Pin Press (1 inch off chest)
Worked up to 97.5kg x 3
78kg x5x5
1b.Unilateral Chest Supported DB Row
25.5kg x8x8x8 per side
2a.Close Grip Incline Bench
62.5kg x6x6x6
2b.Band Face Pull
Purple x15x15x15
2c.Reverse Grip Football Bar Curls
13kg x15x16
3a.Chest Supported Lateral Raise
2.5kg per hand x16x16
3b.Chest Supported Plate Raise
5kg x16x16
Thursday 29.10.20 - Max Effort Lower
1a.Max Effort Deadlift
Worked up to 170kg x 1
180kg x fail
138kg x5
170 was smooth and I was sure I had 190, but it barely moved off the dground. Woke up feeling weak with mega low blood pressure today. Should have held off 'til tomorrow.
1b.Ab Mat Crunch
x8x7x7
2a.Reverse Safety Bar Squat
47.5kg x6x6x6
2b.Weighted Plank
10kg x30x30x25 seconds
3.Laying Band Unilateral Leg Curls
Black x17x20 per leg
Friday 30.10.20 - Dynamic Effort Upper
1a.BB Pause Bench
10 sets of 2 with 70kg
1 minute rest between
1b.Rear Delt Raises
2.5kg per hand x22
5kg per hand x13x13
1c.Trap Bar Shrugs
45kg x15x15x15
2a.Football Bar Military Press
42.5kg x8x8x10
2b.Pullups
4 sets of 3
1 set of 2
3a.Unilateral Axle Dumbell Curls
9kg x14x14 per arm
3b.Band Pushdowns
Red x16x16
Saturday 31.10.20 - Conditioning
Barbell Circuit
Squat Jump - Hang Clean - Front Squat - Military Press - Bent Over Row - SLDL - Pressup - Pullup
5 sets of 3 with 1 minute between sets, with one set of 2 using 20kg
First time doing any circuit work in a while and my lungs started closing up after 5 sets…
Followed it up with a half hour dog walk with 15kg in my backpack.
Sunday 01.11.20 - Dynamic Effort Lower
1a. Dynamic Effort SSB Pause Squats
10 sets of 2 with 73kg
1 minute rest between sets
1b.DB Side Bend
14.5kg x15x15x15 per side
2a.Close Stance SSB Good Morning
45kg x6x6x6
2b.Weighted Side Plank
1.25x30x30x25 seconds per side
3.Step Ups
BW+1.25kg x13x12 per leg
Tuesday 27.10.20 - Max Effort Upper
1a.Max Effort Flat Bench (pause on chest)
Worked up to 95kg x 3
76kg x5x5
1b.Unilateral Chest Supported DB Row
27.5kg x8x8x8 per side
2a.Close Grip Incline Bench
61kg x6x6x6
2b.Band Face Pull
Purple x15x15x16
2c.Reverse Grip Football Bar Curls
13.5kg x15x16
3a.Chest Supported Lateral Raise
2.5kg per hand x18x16
3b.Chest Supported Plate Raise
5kg x17x16
Tuesday 03.11.20 - Conditioning
Barbell Circuit
Hang Clean - Front Squat - Military Press - Bent Over Row - SLDL - Pressup - Pullup
20kg x10 sets of 2 reps on each lift, with 1 minute rest between circuits
(TOTAL 20 reps)
Followed it up with a 20 minute walk, with 16.25kg in my backpack.
Wednesday 04.11.20 - Max Effort Lower
1a.Max Effort SSB Squat
Worked up to 100kg x 3
80kg x5x5
1b.Ab Mat Crunch
x8x8x7
2a.Trap Bar SLDL
75kg x6
85kg x6
95kg x6
2b.Weighted Plank
+10kg x30x30x30 seconds
3.Laying Band Leg Curls
Black x20x20 per leg
Thursday 05.11.20 - Dynamic Effort Upper
1a.BB Pause Bench
15 sets of 1 with 72kg
30 seconds rest between
1b.Rear Delt Raises
5kg per hand x14x14x13
1c.Trap Bar Shrugs
46kg x12x12x12
2a.Football Bar Military Press
45kg x8x8x8
2b.Pullups
5 sets of 3 with bodyweight
3a.Unilateral Axle Dumbell Curls
9kg x15x14 per arm
3b.Band Pushdowns
Red x20x16
The 15 sets of 1 with 30 seconds between was something I came up with to try leading up to my max attempt in a few weeks, and I enjoyed it much more than the other DE rep schemes. Could really focus on powering each rep and I didn’t really lose speed til rep 10.
Friday 06.11.20 - Conditioning
Barbell Circuit
Hang Clean - Front Squat - Military Press - Bent Over Row - SLDL - Pressup - Pullup
20kg x 5 sets of 3 reps, then 3 sets of 2 on each lift, with 1 minute rest between circuits
(TOTAL 21 reps)
Followed it up with a 20 minute walk, with 17.5kg in my backpack.
Saturday 07.11.20 - Dynamic Effort Lower
1a. Dynamic Effort SSB Pause Squats
15 sets of 1 with 75kg
30 seconds rest between sets
1b.DB Side Bend
15kg x15x15x15 per side
2a.Close Stance SSB Good Morning
45kg x7x6x6
2b.Weighted Side Plank
1.25x30x30x30 seconds per side
3.Step Ups
BW+1.25kg x13x13 per leg
Sunday 08.11.20 - Max Effort Upper
1a.Max Effort Flat Bench (pause on chest)
Worked up to 102.5kg x 2
80kg x5x5
1b.Unilateral Chest Supported DB Row
29kg x6x6x6 per side
2a.Close Grip Incline Bench
64kg x6x6x6
2b.Band Face Pull
Purple x18x17x16
2c.Reverse Grip Football Bar Curls
14kg x15x16
3a.Chest Supported Lateral Raise
2.5kg per hand x19x16
3b.Chest Supported Plate Raise
5kg x18x16
Monday 09.11.20 - Conditioning
Barbell Circuit
Squat Jump - Hang Clean - Front Squat - Military Press - Bent Over Row - SLDL - Pressup - Pullup
8 sets of 3 with 1 minute between sets, using 20kg
Followed it up with a 20 minute walk, with 18.75kg in my backpack.
Tuesday 10.11.20 - Max Effort Lower
1a.Max Effort SSB Squat
Worked up to 105kg x 3
81kg x5x5
Not happy with this. The plan was to hit 100kg for a double, but really struggled. On the other hand, the back off sets were much easier than last week.
1b.Ab Mat Crunch
x8x8x8
2a.Trap Bar SLDL
95kg x6x6x6
2b.Weighted Plank
+10kg x30x30x30 seconds
3.Laying Band Leg Curls
Black x22x20
Wednesday 12.11.20 - Dynamic Effort Upper
1a.Dynamic Effort BB Pause Bench
Tried something different today. I’m testing my 1rm next week, so wanted to use some higher percentages than usual to get a bit more practice under heavier weight.
Rest between sets was only as long as it took me to change the weight on the bar and get set up, around 30 seconds.
20kg x5
30kg x3
40kg x 2
50kg x1
60kg x1
70kg x1
80kg x1
90kg x1
95kg x1
90kg x1
80kg x1
70kg x1
60kg x1
50kg x1
40kg x1
Total of 12 singles
1b.Rear Delt Raises
5kg per hand x15x14x13
1c.Trap Bar Shrugs
46kg x15x15x12
2a.Football Bar Military Press
50kg x6x6x6
2b.Pullups
1 set of 4, then 4 sets of 3 with bodyweight
3a.Unilateral Axle Dumbell Curls
9kg x15x14 per arm
3b.Band Pushdowns
Red x15x15