Solid work mate.
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Life happens kinda day, so resetting for an early start tomorrow before i fly out for work. Time to flex the jocko muscle.
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Up at 0410
C3 W3 D4 deadlift
Jumps, single leg, 10 per
Deadlift 127.5 x5 ,145 x3(B), 162.5 x3 (LHS, B) ,180 x 1(RHS,B), 195 x 0 (was going to be a grind and didnt want that).
FSL 127.5 x 5x5 (all double overhand with straps, 1 min rests)
Kroc row. (No straps) 35 x10,15,30
Giant set
Chin. x6,7,7
Dip. x7,7,7
Front squat 70x6,7,7
Rollout. x6,7,7
Stopped there to get ready to go to the airport.
Was really happy with how DL moved for this early, so depsite my better judgement I held back on the 1+ set and pushed a joker or 2. The 195 set, heaviest I’ve tried to go since the last “meet” was just going to be an all out grind. Maybe its the morning, or maybe im weaker and fatter? Anyway, as soon as i broke ground i put it right back down. Live to lift another day.
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Probably made the right call not pushing here. All the sitting with flying, driving and meetings, my back has been sore. Its probably a small tweak and i can walk/stretch it out. Will run a weekend deload to practice movement etc before next cycle.
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Woke up feeling better.
Did the “Cal Poly Hip Flow” routine (cant remember where i found it but i have it saved on my phone). Feeling tons better.
Ive been neglecting hip flow/stretching etc. And like JW says, its going to bite hard at some point. Gentle nudge to not neglect it.
Did another bout of it after a few hours.
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C3 Deload weekend D2
AM: cal poly hip flow, lots of floor time with my kid (surprisingly good for mobility crawling around after an 11m.o.)
PM: from Linchpin WOD
“Ingrid”
10 rounds for time, or not:
3 Power Snatches, scaled down to 40kg
3 Bar-over Burpees
Time: 5:24
Been a while since ive done PS, so didnt go hard out in them, focused on the form and let the burpees be the gassers.
Cleaned up gym as warmup and cooldown.
Ready for C4!
P.S. finally got to decorating the gym properly. STRAYA
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Notebook all set up ready to run Cycle 4.
Keeping TMs the same, but moving from 5x5 FSL, to 3x5 SSL plus jokers. Also running traditional 531. Partly to reduce overall volume and cut some cals, also to help me handle some slightly heavier weights for the little “meet” we are going to do.
Will be trialling more WOD style conditioning as i syill suck at making sure i do it, and the idea of a 10 min blast if im time poor removes the excuse.
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this made laugh. Good on ya mate.
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C4W1D1 Press
Late one due to my self indulgent sleep in habit.
Press 45x5, 52.5x5, 60x8
SSL 52.5 x5,5,5
Ss with
Bent over row 72.5x10,10,10,10
Shoulder giant set
Lat raise, bent over lat raise, front raise
10s x 20ea, 12.5s x 15, 10s x15
Back raise (banded, med) 15, 25
Ss
Ghd situps x 15, 12
Just took both of these slow to help the back.
Wound it up at 35:32, big driving day for work tomorrow so will see how the back handles it all. Mate i sound old haha!
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Long drives and heavy weight training really don’t go well together
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Yeah, unfortunately it remains part of the job. One of the tradeoffs of living halfway between Sydney and Melbourne is half of Aus population is in those two areas, so you gotta follow the money for work, which means a lot of travel. But yeah, I’m learning not to squat or deadlift heavy before a car trip.
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Bit silent on here, this week is proving a washout. Tues went to Melbourne, last night drove to Sydney, family time outside that. Will get something done today, so I dont have 3 days off in a row. My old rule is never have 2 days off in a row, but that went out the window this week. Thankfully should have a good run at it this weekend.
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If you are on the road and stuck for something to do, then it is a great time to do some horrible conditioning work. Check out @ChongLordUno log and his YouTube for tons of absolutely horrible burpee based body weight sessions that will kick your ar$e but make you strong and sexy as hell, just like chong. LOL
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Cheers thanks for the suggestion. I had a “prison workout” lined up for yesterday but i just genuinely had time overuns on everything i touched.
Will have a perv at his channel, the humble burpee is my archilles heel. They genuinely make me want to quit every time haha
They are indeed horrible, but you can knock out 100 good ones with proper form in 10 mins and you dont need any space or equipment. Really no excuse not to get some done. Hmmm that reminds me that my elbow tendinitis is better and I am supposed to be doing burpees on my non gym days. Looks like tonight is going to be horrible.
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Dammit there goes my last excuse 
guess its burpees tonight (after squats because i have access to a very crappy rack).
Serioulsy though, if you are going to do them check out some of Lee’s videos and do a proper six count burpee (the counting out loud part is optional but the movement should be the same). Do not do the flop on the floor, jump up like you been tazzered in you ar$e style,
Good example here
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Will do. I’ve seen some Ironwolf fella do the same 6 count style, will def keep it the focus.
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Thanks for nothing @simo74.
100 6-count burpees, 10:54.
Dead on the hotel floor.
P.S. the hotel gym is packed so ill be trying my luck tomorrow morning for the squats.
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I am not surprised, 10 mins is a good pace for 100. Well done sir.
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