The run sounds bad enough without the swings
1 Like
Haha true that. I need to keep building that engine though.
1 Like
C8 W1 D3
Deadlift 77.5x5,90x5,102.5x5
Trap bar 77.5x 5x5
All supersetted with the below while wearing an 11kg weight vest
Chinsx50,dipsx50
All done in 26mins
Solid.
6 Likes
Thats some decent work in a short time mate. 50 chins with an 11kg vest is no joke.
3 Likes
Cheers @simo74 , feeling it today!
1 Like
2 days missed with some curveballs.
Tonight.
C8 W2 D1
Press 47.5x5, 55x5, 60x5, 47.5x 5x5
Clean 50x5, 55x5, 62.5x5
Front squat 62.5x 5x5 (all clwaned from the ground)
Then
10 rounds of 5 pullups, 10 pushups, 15 squats done in 10:23
Then tried some one arm swings with 32kg bell, only did 20 per side. Hits the core hard.
5 Likes
C8 W2 D2
After a day of basically nothing but gardening
Squat 77.5x5 87.5x5 100x5 77.5x 5x5
Bench 70x 5x5
1 arm kettlebell row 32x 50 total reps per side
20 minutes and gassed.
Time to refeed.
6 Likes
Had today off to keep doing DIY stuff at home. So after a day on the tools in the sun,
C8 W2 D3
DL 85x5 95x5 107.5x5
Trap bar 85x 5x5
Chin and dips, 51 reps each, super setted the whole way through.
All while wearing 11kg vest.
All in 25 mins.
Then after that, 100 pull apaprts.
5 Likes
thatās some good old hard work right there.
1 Like
Yesterday
C8 W3 D1
Press 50x5 57.5x5 65x3 50x 5x5
Ss with 60 total chins
Cleans 52.5x5 60x5 67.5x5
Front squat 67.5x 5x5
All sets taken from the ground and cleaned.
Simple and effective.
4 Likes
Bought another kettlebell today. Can start doing some proper ABCs. Started at 16kg to start light and focus on the reps for now, 2x24 would be too close to my FSL weight on press
5 Likes
Nice one! 16kg can be plenty humbling.
To right, i use the 16 whenever is TGUs etc.
Last night
25mins on air bike 207 cals, avg 191 watts
3 Likes
Had friends over for the long weekend. No training.
C8 W3 D2
Squats 82.5x5 92.5x5, 105x5, 82.5x 5x5
Bench 75x 5x5
Ss with rows 60x 6x10
Then
Plank and shank, 3x20sec holds
Then 1km run in 5:16
Good start to the week
4 Likes
Travel day.
Kettlebell arrived, so played around and got in 3x5 ABCs while loading the car. Once i arrived at accommodation where i was headed, i did 5 more sets of 5, resting as needed between sets.
Im still getting the kettlebell clean bit diwn pat, the rest is ok, but doing it in sets of 5, each set takes about a minute at the moment. 30 in 5 mins is the goal but its a while off.
5 Likes
Utterly wrecked today with work stress. Just feeling on edge but drained.
Still, got a chance to go to the park with my daughter after work.
Took the kettlebells, did 6 rounds of 5 ABCs ss with 5 pullups.
This gassed me. I think I need a sleep.
5 Likes
C8 W3 D3
DL 90x5 102.5x5 115x5
Trap bar 90x 5x5
Then 60 each of chins and dips using 54321 ladders
100 band PA
2 Likes
C8 W 3 extra conditioning
15 EMOM of
5 dbl kbell snatch w 16s
5 kbell thrusters w 16s
This one crept up on me hard.
I noticed a direct correlation between me delaying starting when the bell went and how hard the set felt. #science.
Finished off with a 15min stroll with the toddler (read walking 50m, turning around and going back, toddler carry 50m, repeatā¦). There really is something to walking once the HR is already up.
4 Likes
Week 41 goals
3 x strength (cycle 9, widowmakers anchor!)
5x extra conditioning
3x easy conditoning
This morning
Extra cond.
5 mins 16 kg ABCs. 21 reps
5 mins rest
16kg double kbell front squat tabata
Total 76 reps. 10 per round except last 2.
Then walk 27 mins, 2.48 kms
4 Likes
C9 W D1
Press 45x5, 50x5, 57.5x6*, 45x13 (WM setā¦ trying to feel my way into it)
Clean 52.5x5, 60x5, 67.5x7
FS (SSL 3X5) 75x 3x5
Then an hour or so later, needed to do my conditioning but running low on time due to some curve balls, so did
Hard block run, 1km 4:38
For a stumpy manley who doesnt really run, actually pretty happy with that time.
4 Likes