C4 W1 D3
Bench 65x5, 75x5, 85x10, 100x2, 120x0
SSL 75x 3x5
Ss with
Tbar row 50x 5,5,10,10, 60x12,12,10,12
Band pushdown with dowel for straight bar, heavy band x100
Poundstone curls 20kg bar x50+25
Just a classic pump up post burrito. Will get some hard conditioning shortly.
C3 W1 D4 deadlifts
Did some kb swings and power snatches to warm up.
Deadlift 110x5, 127.5x5, 145x3. Not sure what happened there, just tapped out.
SSL 127.5x 3x5 with straps
Called it off. Everything was stiff and sore. I know why, i went out for a bbq last night and had a few drinks, slept like crap.
I have the day at home, so will sprinkle my assistance and some conditioning throughout the day.
I devised some sunday arvo punishment.
The kids asleep, wife is out so i cant go the shed, so I brought the 32kg bell inside.
Simple plan, 10 6-count burpees, 10 swings.
AMRAP till the kid wakes up (which will be soon).
Doing it on the hard floor to encourage strict burpees.
Edit: i got 10 rounds in 14:58, had to take a minute walk around to talk myself into going to 15 rounds.
15 rounds in 23:58.
Sweaty.
Must be a kettlebell day. I used one of mine for some punishment today too. Good on you for getting the work done, great way to fit things in when the kids are asleep
Hell yeah. Saw your log, great work mate.
I just need to splash out and get a 2nd 16 and 24 for some nasty two armed stuff.
I have trained with weights for years (like a lot of years). But have never used kettlebells other than some occasional swings. Bought a couple yesterday for the wife to use but also for me too. Not sure I would love to train with them entirely but they seem like a tool that would do the job for most people to get a little fitter and stronger.
150 burpees in 20 mins is good going mate, add in the swings and that is a lot of work. Quality
Cheers mate.
On the KBs, very similar for me, only use them as an accessory etc.
That said, swings are my #1 warmup for lower body days. Just gets the hips firing.
Cycle 4 Week 2 Goals
Next six days Monday to Saturday
4 strength sessions
6 conditioning sessions
-min 2 of the above are zone 2
Diet wise, track calories and stay at or just below targets.
Love the weekly goals or standards, and great to share them on here so we can hold you to account. I see @SvenG do this too and I like it a lot.
Cheers Simo, yeah it was inspired by @SvenG .
I always wimp out of conditioning so putting it out there I will do 6 sessions will light the fire!
Excited to see what a few weeks of consistent conditioning does for you.
C4 W2 conditioning 1
Zone 2 session on airbike.
Zone 2 for me is 140 to 160. Tried to stay in 150 to 160 the whole time.
Took me 4 mins to get up to the zone, then held there till total time of 36:23 for 300 cals total.
Its really interesting trying to get the wattage right. My average was only 167 watts and my heart rate was spiking up over 160 a fair bit, every time i went over 200 i noticed. Means my top output is pretty average.
Last meal for the day logged, and Im right on cals, and hit my protein goal. Today’s been alright.
C4 W2 D1 Squat
10 mins Snatch practice, including muscle snatches, power snatches, full snatch and OH squats. 20kg (Bar) and 40kg.
Squat:
97.5x3, 112.5kgx3, 125kgx3. Was supposed to be a PR set but lower back really let me know i was pushing it too far.
Called it a night.
My lower back has been a bit buggy yesterday and moreso today. My right hip flexor or something about there has been giving me grief too. Need to do more yoga/stretching/release.
I’m not happy with that session but as Jim says you have to earn the right to squat and leave. Not sure I have earned that yet, but I’m doing it anyway. I’ll get some foam rolling in tonight before bed.
C4 W2 D2 Press
Press 50x5, 55x3, 62.5x5, 55x 3x5
Ss with dbell rows 35x10,10,10,10,20.
10 mon AMRAP
chins x5, dip x5, GHR (banded)x5
Got 7 full round, plus 5 more chins.
Did this as a timed circuit due to missed conditoning yesterday.
Conditioning:
10 on 20 off air bike. 2.4kms, 57 cals.
Will count that as both strengrh and conditoning done for today.
Edit: not a bad average HR for lifting.
C4 W2 Conditioning 3
1.5km slow run, 5 x25m hill sprints, 1km home slow run.
Total time 17:35
Edit. Morning fasted weight after a big meal last night is 88kg. Down 3kg from peak fatass. Every bit of progress helps.
C4 W2 D3
Deadlift 120x3, 135x3, 152.5x4, 135x 5,5,4
Ss with band pullaparts x 15.
I nearly wasnt going to deadlift just with my back still plaguing me a bit, but i think my hand has been forced. These werent terrible, but 135 was never a hard weight for me. Now its reset every rep, 1mm out is like I’m maxing. Something needs some time to heal.
Im going to switch it up, focus on mobility and giving my back a break from the deadlifts
I will do front squats instead as they have always carried over well to deadlifts.
I’ll be restarting cycle 4 for the year, with adjusred weights, so will call it 4.1.
Ill also lower my squat TM back.
CYCLE 4.1.
TMs
Squat 120kg
Bench 100kg
Press 65kg
Front squat 90kg
Some of these are quite light but I’m playing the long game here. Start too light, progress slowly.
I let my ego get in the way with some of the jokers and the TM selection, and neglecting mobility.
Let’s go.
Random side note. Was watching some old elitefts archives after training, and realised i have been doing GHRs as nordics, with my knees on the pads that your thigh should go on smh.
No wonder I needed band support to get reps.
Also, how egotistic of me when I got my GHR to think I just knew how to use it, like I’m some training sensei.
I just found a thing in my training notebook from 12.5.23
It was a bit of an epiphany.
My TMs in May 22 were what they were for cycle 4 '23.
Where did i go wrong?
We had our first child. Thats something. Love her of course.
I tried Crossfit again 
That’s my shiny object syndrome again.
I ran two bulking programs without conditioning.
My job travel increased a lot, and as a result my diet got worse and I conditioned less so i got fatter (+5kg) after staying fairly consistent for a year.
So excuses aside, I’m weaker than 1 year ago. Ok, let that sink in.
Ao in the light of 1 more rep, 5 more pounds (Great Jim article), its time for the rebuild.
Goals for the remainder of 2023.
Take TMs
From → To:
Squat: 120. → 140 (yep, where i was May '22)
Bench. 100. → 110
Press. 65. → 75
Deadlift 170 → 180
Front squat 90 → 110
There are a few jumps of 20kg there, but lets add 10kg. I know my legs have that in them, hence the more ambitious goals there.
This is a call to action for myself.
Hell yeah! Let’s get after it.
