Haha love it, thanks Simo
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Snuck in an easy 20min run today, pretty cruisy, just feeling the lungs. Followed up with a good stretching session.
Feeling much better back wise now.
The new one sleeps well, so thats great, my sleep less impacted than i was preparing myself for.
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Bonus!! And congratulations. Enjoy every second with that little angel!
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thanks @QuadQueen!
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C04.3.1
Bench 72.5x5 80x5 90x5 72.5x 5x5
Kbell swings 24x 5x20
then
5 rounds of:
5 chinups (mixed grips)
10 pushups
15 squats
also did Agile 8 and found a great expanded version on Joe Defranco’s Youtube called Limber 11 - did that too.
Back is feeling generally better, will be getting a bit of massage/adjustment tomorrow afternoon so will see how that helps.
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Bill Kazaier?
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Congrats!
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Congratulations!
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Bit quiet in here sorry.
Have been doing a lot of Mobility work - at least 1x per day, sometimes 2x.
Did some light squats as well, will be reducing the TM and just rebuilding for a couple of months till things start to feel better.
Will close out C4 (for the upper body at least), and regroup next week to start C5.
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happy cake day
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Thanks, but i think i need to adjust my settings my birthday is in December!
Ok quick update.
Saturday i finished off C04
Sunday i did a 10km run, got under 1hr for the first time. 58:42
Yesterday i started C05, i am doing the 1000% awesome template from Forever.
I have heavily reduced my squat and deadlift TMs to give my back a bit of healing space.
My accessories are going to be very bodyweight driven aka Walrus.
Yesterday was C05.1.1 and the heart rate (accoeding to the watch) was steadily above 150 for all the bodyweight work. Felt quite pumped by the end of it.
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Really quiet in here. Ive been working out, only missed 2 days in the last 2 weeks.
Started C05, doing the 1000% awesome program from forever.
Today im travelling, hotel gym was beyond bad, so did a 5km run.
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Oh so quiet here.
Finished week one of 1000% awesome. I like the 3 day setup for now.
Monday through Wednesday i was travelling for work, so i did a run monday, and a run and some calisthenics Tuesday. Wed i took off, the lack of sleep and poor food was hitting, but i at least was back home. Had a great sleep and wole up and hit C05.2.1 this am.
Jumps 30 inch box x3,3,4
Squats 65,75,85 x5 each
Press 55x 5x5
Chins x 40
Dips x 35
Squats 60
A few Lsits.
There was meant to be more assistance but was getting perilously late for work.
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Yesterday did a super quick 5.2.2
5s week deadlifts so was quick
Back feeling much better.
Did 80x 5x5 bench.
Threw in 50 chins and called it a night.
Today i did a bike ride 27.9km in 1hr 8mins.
Great to blow the cobwebs out of the lungs and legs.
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Yesterday did 5.2.3
Squats 80x 5x5. Moved well.
Press 45x5 52.5x5 57.5x5
Did barbell rows for something different, mainly to see how the back handled it. 60x 3x10, super set with dips 3x10.
Will be jumping straight into C6 today, as tomorrow will be a forced rest (travel).
It is just going to be 1000% Leader again, minor bump in TM’s.
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Change of (travel) plans - been delayed.
So I did sprints.
I actually lost count but it was about 10-12 repeats of a bit over 70m, slight uphill, walk back between reps.
Smoked in under 15mins.
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Bit of a slow end to the week with travel and work.
Did a 10.62km mtb with the old man this am. Lot of climbing, heart rate got up there.
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C5.3.2 this pm
Box jumps x 10
Subbed cleans for DL as a trial, ran 80kg TM. All moved well.
Bench 82.5x 5x5
Dbell rows 35kg x 5x10
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Yesterday was pretty chill. Did an hour long walk with the famil, had the newborn in the carrier so does that count as rucking?
Then in the pm i played “footy” with the older one for 20mins, aka me running around and kicking th ball and pretending to be tackled. I wore my garmin for kicks and my heart rate was surprisingly high, guess its all those sprints across the yard.
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