Did C14 W D2 on Monday night.
This morning.
C14 W2 C1
1 mile run (slow).
Need to keep small and often with runs.
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Last week was a bit of a shocker for logging but got all 4 workouts and 1 conditioning.
C14 W3 D1
Press 50x5 55x5 62.5x5 50x 5x5
Chins 41 total
Lat raise 12.5x 2x20 ss with
Bent over lat raise 12.5 x 2x20
Short and sweet. Nearly didnt train as i was doing DIY work at home that took way too long and chewed up all my family time, but squeezed it in, short and simple.
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Had a really solid squat workout Tuesday night.
Yesterday did C14 W3 C1: Prowler!
10x 30m runs with 40kg. These were fast sprints not slow grinds.
It’s on the road at my new house, so very noisy and grippy, but not as soggy as the old footy oval i used to push on. Not sure what the neighbours think - doing farmers walks and yoke walks down the driveway, sled pushes in the street - haha.
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sounds like me with my tire sled, sandbags and big green barrel. My neighbours all think I am nuts and they very well might be right.
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A crazy in the street makes people feel safe… well that’s what I tell myself.
C14 W3 D3 (last night)
Power snatch
Bench 70x5 77.5x5 87.5x5 70x 5x5
Chins (about 45 total)
incline Dbell bench 27.5x 12,13
one arm Dbell row 35x 15,13
hanging leg raise 2x10
Was late at night, just got in and did the min pretty quickly.
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had the weekend “off” doing yard work etc.
yesterday: C14 W3 D4
Power clean 40x3 60x3 80x 3x1
DL 107.5x5 120x5 135x5
Trap bar 107.5 x 5x5
FS 70x 5,8,8
now onto 7WP - have a few days of travel so will do some bodyweight work then test some TMs after that.
Have an idea of where i want this training to go after C15, but that will be revealed in time.
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Well well well.
A week off basically, did test my squat and bench TMs. Comfortably moved both for 5.
Also tested the SSB with my normal squat TM, moved that for an uglier 5. That said all my SSB squats feel ugly.
Onto C15.
Doing 351 with PR sets and widomakers.
Did press this AM, that went well. Dont have it all in front of me, but i know i did 15 on the WM set.
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C15 W1 D2
Squat clean (mainly as a warmup rather than load) 40x5 50x3 60x2
Squat 87.5x3 100x3 112.5x6
SSB 77.5x 25
GHR 5, 20
Curl and pushdown
30x 3x10.
Not bad. First SSB widowmaker. Yes i probably had more reps in the tank but easing into it. Back is a bit stiff for whatever reason.
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Changed the name as we have a second on the way. This really will be my focus for now.
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Congratulations to you and misses mate
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Thanks Mate.
Congrats!
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Life PRs are the best PRs!
Congratulations to you and your wife, amigo.
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Thanks @aholding88 and @SvenG !
C15 W1 C1
10x driveway sprints
1x street spint (nearly perfectly flat, about 70m sprint distance plus more to slow up)
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Had two more good training days last week.
Took 72.5x15 on bench, and 102.5x20 on trap bar DL.
Bit light on cardio wise, so need to make time for that.
Onto C15 W2.
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C15 W2 D1
Power snatch 20x5 40x5 55x3
Cambered bar press, 42.5x5 50x5 55x5 42.5x16
Chins 37 total
Dip 15,12
Lat raise 12.5s x 25, 15,10
Rollout 15
Band pullapart 25
Short and sweet. That cambered bar press is something else. Will def keep that in rotation
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C15 W2 D2 squats (yesterday)
Dont have my log handy, but i know my widowmakers didnt match last weeks. I did it at the end of a hard day and i only got
SSB 72.5x21 (i just mentally quit, more than physically)
GHR 18 (last week was 20)
At least it is done.
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C15 W2 D2
Power snatch
40x 3x5
Bench with cambered bar
62.5x5 72.5x5 80x8, 62.5x10
Chins, 24 total
Did some dbell press and dbell row and situps after.
That cambered bar pressing… it punishes any rushing! Great way to make a 5s week really hard, not that i needed that LOL.
Not sure WMs are very fun for me with current work stress. Oh well, 5 more sessions to go and I can pick something else. That said, i am seeing the benefit of slowly building with 5’s, a few PRs in the mix
5 Likes
Closed out C15 W2 with deadlifts.
Hit a top set of 122.5x12 and then trap bar 92.5x17. Not even close to last week. Feeling a bit run down, not sure if it is work or something ive picked up.
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C15 W3 C1
Ran 1.54km (worked out a neat loop, next time will make it a mile).
Slow pace, done in 7.44
Have decided this is the “lowest drag” cardio for me, so will focus on doing this 2x per week.
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