Stay healthy my friend.
1 Like
Yesterday i didnt lift, was my birthday and a Sunday so rsther busy.
Today hit 15.2.1
Jump squats 20x6 40x3,5
Squats 77.5x5 90x5 102.5x12
Jokers 120x2 140x2
Bench 62.5x 5x5
Chins (gironda style) 28 total
RDLs 60x10 70x10 80x15,14
Dumbell OH extension 27.5x 15,18,18
Bench was close grip paused larsen press due to being such a light FSL.
Chins were low reps, mostly 3s, due to try to really nail the sternum chin gironda style.
Good session.
I am at rhe inlaws today and they have a massage chair so i have spent 30mins in it as well bliss
6 Likes
Happy belated birthday!
1 Like
Happy birthday!
1 Like
Thank you for the well wishes. 28 years young so my best is yet to come!
Today was conditioning. I wanted to feel it before Xmas day feasts so did:
5km row
5km airbike.
5 Likes
Now I feel really old. Happy birthday fella
2 Likes
Happy Birthday!
Thanks all.
Been a busy period with family catch ups etc.
Yesterday snuck in 15.2.1.
Today did a run with daughter in pram, few stops to pick up dropped toys
5 Likes
I am in for t-ransformation2026 for real this time.
Time to round out the Standard.
4 Likes
Today, i feasted far too well.
This evening tried my hand at ABCs again.
I hit 30 with 16kg bells… in 9.14.
I can blame the food but im just out of ABC shape.
6 Likes
Had a cracking day today.
Did a 5.3km walk with my father in the morning.
This afternoon, did 15.3.1
Power Snatch 20x4 30x2,2 40x2,2 50x2,2
Squat 90x5 102.5x3 115x10
Jokers 120x2 (paused), 140x2
bench 72.5x 5x5
Chins 34 total
Pulled it up a bit short as I was feeling a bit light headed, probably dehydrated from working outside.
Really happy with the squats, it’s technically a 5kg improvement on my topset from the Krypteia Anchor cycle.
7 Likes
Last day.
In the AM did 50 double KB C+P wirh 2x16s.
Then in the pm did wakeboarding, swiming and kayaking. Plenty of activity and good food.
I havent quite finished my 15th 531 cycle for the year (2 workouts short).
It feels good to have had consistency! Onwarda and upwards next year.
Happy New Year all!
4 Likes
Did a 5km ruck pushing pram.
Did it in 53 mins.
5 Likes
Thought Id try squeeze in a quick workout before dinner. Ended up being cut short.
15.3.2
Power clean 65x5 72.5x5 80x3
Jokers 85x2 95x1
Press 50x 5x5
Then started a circuit of dips, curls, GHRS and rollouts but only got one round in.
4 Likes
6 Likes
Also did Lsit practice this evening.
Can get a shaky 15s, so a way to go on that to hit 1min
2 Likes
From this morning:
15.3.3
Bench 72.5x5 82.5x3 92.5x8 (failed 9th) 110x0 - had no pop after the failed rep.
Yates row 60x12 70x12,12, 80x12
Back raise 0x20 10x16,15
OH Dbell Extension 27.5x15,15,17,12
L Sit 10s, 5s,5s
5 Likes
Right - C15 over, goal done.
Onto 2026, and with the T-ransformation challenge I have to train for some specific targets.
Given this, I am going to do a run I have thought about for quite a while, and the rationale will become very clear soon.
we have 20 weeks by my count, so that gives me 6 531 cycles (working off 2 back to back with no deload, then a 7WP, rinse and repeat).
I am planning to do C16 and C17 as 5x5 FSL, C18 and C19 as 5x5 SSL, and C20 and C21 as 5x531.
This may be crazy. Time will tell.
To hit my specific performance goals, I need all my assistance to serve the purpose of practicing KB skills, Calisthenics skills, or keeping me injury free. All conditioning needs to be KBs or running (mostly running).
It looks like the above, where the columns represent TMs for squat, Bench, Press and Power clean (the blank column is DL, but it won’t be a main lift).
I need to push the powerclean the hardest, bench, deadlift and press are already there, and squat should be close.
This is a bit of a scratched out plan, but I am willing to adapt once I get a feel for how the body will handle it.
EDIT:
I feel that I should note that I am also doing a One Year No Beer challenge - I quietly started that in October. I am currently on day 99 (5th Jan). I started it because I was sick of the social pressure to drink in my current circle, and it’s not like I was bingeing or anything (that’s more than a few years ago now), in fact my alcohol intake was lower than ever, but I had never really gone longer than a month without a drink. So, why not a year?
In that 90 days my energy and focus has gone up, but also my weight - I think I eat instead of grab a beer. Oh well.
That said, I believe this will stand me in good stead for this performance challenge.
5 Likes
Also, Last night did a 1.6km run, 7:32.
3 Likes