Nice job mate, nothing like good old 20 reps sets
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Been quirt sorry, had a couple of travel days for work.
Rode to work and back Feiday as conditioning, then mowed the lawn after work.
Today i did my D3 and D4 in one
Press, hit a strong topset of 65x5, joker of 67.5 x 3, then 12 with 50 in 60s.
Deadlift top set was 142.5x 10. Was moving like butter.
Did a bunch of chins and dips and pullaprts.
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Closing out C2 and onto C3.
I did a long bike ride with the daughter on Saturday for extra conditioning.
Back to basics. 5’s PRO, 5x5FSL, 351 setup. PPL/C accessories.
TMs for C3
Bench 95
Squat 130
Press 67.5 (-)
Deadlift 152.5 (+2.5)
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Yesterday:
C3 W1 D1
Bench 67.5x5 75x5 85x5 67.5x 5x5
Pullaparts 100
Incline bench 27.5x 12,12
Dbell row 35x 15,15
Knee tuck to Lsit (building to an Lsit) - 8,8,10
Kept accessories short as was filthy hot.
Then being Straya Day, I was off work so took the daughter out on the bike to two different parks.
It was still filthy hot haha, but spent over an hour on the bike, so conditioning done too.
Today:
C3 W1 D2
Squat 90x5 105x5 117.5x5
Cambered bar 90x 5x5
GHRs 5x10
Knee tuck to Lsit 8,6
I was supposed to do arms as well but was a bit slow getting going, really took a while to wake up and warm up.
I like that cambered (yoke) bar though - feels really good to squat with.
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Yesterday squeezed in a nice little kettlebell circuit, the women’s simple from Pavel, but non-stop.
Today
C3 W1 D3
Press 47.5x5 55x5 60x5 47.5 x 5x5
Pullaparts 100
chins and dips 1,2,3,1,2,3,4,1,2,3,4,1,2,3,4
Did the chins and dips this way to make sure I could basically not stop moving the whole time, as I was a bit pressed for time - woke up a bit late.
Then did some L sit practice and moved on.
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Brief weekend update.
Did W1 D4 on Friday, Saturday did a brief run and did a ride with the daughter.
This week I have travel, so jumped into C3 W1 D4 yesterday.
This is a 5’s week so nothing crazy, pretty boring but using it to practice paused bench, squats etc.
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Closed out C3 W2 easily, had one day off on Saturday as I spent a couple of hours helping friends cut wood and clear up from storms, so thag was my workout.
Didnt do all my conditioning though, Ive been avoiding the little opportunities to do some.
Yesterday did C3 W3 D1
Bench 72.5x5 80x5 90x5
Then paused feet up bench 72.5 x 5x5
Then did incline dbell, dbell row.
Finished with a few sandbag cleans and carries with the 80kg.
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Smashed at work this week, but I have done C3 W3 D2.
Also did 10min Kb circuit Tuesday, and a quick run last night (1 mile, rest, 800m).
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Wrapped up the week with only one missed day.
Did a warm up touch game today, so feeling that.
Have one more workout from C3 W3 whoch ill do tomorrow, then do a deload and go again.
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Quick update.
Did 03.3.4
Yesterday did 03.4.1 squat and bench deload in one.
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Yesterday.
Very short press and deadlift deload.
The idea of these compressed deloads is deload intensity and volume, so i just do the 3x5 per exercise, and did press, deadlift, pullups. Just feel the movement and give everything a break. For the rest of the week i basiclaly get free time for random conditioning things, and will leave me wanting more weights come next week.
This morning did a 1 mile run. Had to start work early so kept it short and sweet.
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Finished off last week with a good conditioning, only missed one day.
Sunday I did the first of cycle 4.
Have settled on doing same TMs, but change the Supplemental to SSL 5x5. Did the bench workout, challenging but not grinding all the reps, so intensity is about right.
This morning, early morning (5.30 ish), was warming up power cleans, feeling a bit tight. I didn’t ease into the weights, jumped straight to 60 and on the 3rd rep on my 2nd set i tweaked my back - same pain/tightness I dealt with last year - it’s been healthy for a long time so this was a bit unexpected! Frustrating!
I did some mobility work, then tentatively did squats up to 60kg, but need to just give it a day or two, keep the mobility and try again.
Worst case I might have to go backwards on the TM, middle road is i might go back to FSL for squats, or it may come good with a bit of rest and mobility. Time will tell, but I refuse to be diverted from my goal of 25 straight 531 cycles haha!
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Back is feeling much better. Have decided to take the middle road anf go back to FSL.
Did a lower body “deload” today to test them out. Went well.
Squats up to 80kg, DL up to 100kg
Then a few GHRs and split squats and Lsits.
Back seemed to handle it ok so we’ll ease into 04.2 next week
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Logging yesterday
did 04.2.1 Bench day - 5’s
Did pullups, Incline Dbell press and one arm row as accessories.
Nothing crazy, moved a bit slowly in general, the back was tight after that little lower body session. Playing it gently.
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So a few days of no training, but i think this excuse will pass as legit.
We welcomed our 2nd baby daughter into the world yesterday.
Just a reminder that hardcore isnt something you do in the gym. Its doing what you need to do in anything, as witnessed by my wifes incredible strength.
And i guess its official, I’m a #girldad
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Awesome news, @Deadliftnstill! Congratulation.
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Congratz Man. It´s a big thing
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congrats
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Thank you all.
Got home today and was feeling alright so did C04.2.2 squats. Its a 5s week so weights werent too heavy and i kept the FSL sets to 3x5 to help manage fatigue… havent had a heap if sleep.
Should be ok.
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This is awesome news, congratulations to you both. There must be thing where all strong Aussie dads have girls. Quality
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