C7 W2 D1
Cleans 42.5x 3x5
Squat 70x5 80x5 90x5 70x 5x5
Giant set, 5 rounds
Back raise w 1 sec pause x 55, 10 sec pause on very last one.
Rollout x 50
Dipx 52
Fat grip chins x 46
Squats felt solid, like i could have handled another 50kg, which is a first in a few months. Smoked by that giant set. Paused back raises are nectar for the lower back. Aiming to build to the coveted 90sec “shank” from TB2.
C7 W2 D2
Bench 70x5 80x5 90x5 70x 5x5
Bentover row 70x8,10,10,10,8
Cut it short here to not go too late, need to get an early morning session in tomorrow before work.
Yesterdays
C7 W2 E2
LSS run/walk whilst pushing pram.
Pace reflects quite a bit of walking because there was quite a few times i had to bring the HR back into “zone”
Missed yesterday due to last minute work trip that had me out of the house from 5am to 10pm
Todays
C7 W2 D3
Barbell DL 77.5x5 87.5x5 100x5
Trap bar FSL 77.5x 5x5
Then giant set
Chin
Dip
Front squat @ 55
Rollout
Did 5 rounds of 6 reps eaxh, fairly easy
Then for kicks did a 1km lap of the block, 5.00 flat
Bit slow but was blowing hard, not easy conditioning by any means!
Will try do a double tomorrow.
Morning run with thw wife and pushing the pram.
Heart rate a fair bit higher than “base building” at average of 156, just shows how much I’ve let myself go aerobically in the last 12 months.
Still, got it done.
C7 W2 D4
Press 47.5, 55, 60 5s PRO, 47.5 x 5x5
Dbells row (Kroc) 35x35
Kbell swing 32x 5x20
Lsit hold 5 count (not 5 sec!) X 3,3,2,3.
Done w35 (one day late)
Time to look forwards.
Week 35 review:
Pretty solid training wise, only missing one day with last minute travel plans. Would normally have time to plan around it but it was truly last minute.
Diet was patchy. Some days good, other days not so good. I have been undereating protein a fair bit, even when i stick to “clean sources”. I aim for circa 170g which is nothing crazy, but unless i do shakes (which i was pretty lax on) i miss it. New focus for next week.
Week 36 goals.
-train 4x C7 W3 sessions in the morning
Till tomorrow
C7 W3 D1
Morning session (slept in a bit)
Cleans 45x 3x5
Squat 75x5 85x5 95x5 75x 5x5
Started gient set of chin, dip, rollout, back raise w 3 sec pause, did 1 round of 6 reps each then realised i was running late for work.
Evening session
5 rounds of 8 reps each on the above giant set
Then
Block lap, easy pace as i was feeling quote sore in the hamstrings. 6.47 for the 1km. HR quite high as no rest between the 2 evening activities.
Diet was ok, hit my protein.
Today i also bught a deep freeze (a purchase i have been outting off for ages) and picked up 20kg of farm killed grass fed beef from a mate who got a steer killed. Life is good.
Needs to be an early morning session tomorrow, got some early morning meetings at work.
C7 W3 E1
Airbike, 40 mins
And by the garmin
My Garmin was kind enough to tell mw my Training load was “productive” when I finished. This is why we do it.
C7 W3 D2
Bench 75x5 85x5 95x5 75x 5x5
Row 70x 5x10
Fat grip curl 20x 25,20,20
Pushdown 20x25,20,20
Then 1km lap of the block, 5:12.
C7 W3 D3
Deadlift 82.5x5 92.5x5 105x5
Trapbar FSL 82.5x 5x5
Then front squat 60x 5x5
Then murph prep
50 pullups
100 pushups
Executed straight through, rest as needed.
Then 1km run, 5.14
Dont weigh any less but definitely feeling tighter and more energetic.
53 mins of weight vest yard work.
Not really a training session but needed a bit of an easier day today, feeling an otherwise really solid week of training.
Yesterday was some spontaneous debauchery (few whiskies with a friend who came into town) so didnt train.
Today, finish of last week:
C7 W3 D4
Press 50x5 57.5x5 65x1+2 50x 5x5
Dbell row 35x5,10,30
Fat bar curl 20x30,20
Vbar pushdown 20x30,20
Thus ends C7. Its been a doozy, with a couple of restarts etc.
Feeling better than i have in a while re. The back etc.
For C8, i will keep with the FSL5x5 Leader, but change the workout structure as i will be travelling more, so as to limit my reliance on a gym.
Something like below, inspired by the “Operators routine” in TB2
After work walk, 28:41, 2.5kms
Weight training was going to come tonight, but didnt. Reset, re calibrate, lets go.
Early morning session.
Bit slow getting going but done in 35.
C8 W D1
Press 45x5 50x5 57.5x5 45x 5x5
Clean 45x5 52.5x5 60x5
Front squat 57.5x 5x5
Kbell swing 32x 40,30,30
Oh hey y’all 
Travelled for the better part of the week for work. And while i was at it, came down with some flu thing that had me coughing if I i started breathing hard, so all ive done all week was a handful of burpees.
Home last night, so this morning after a proper sleep I got in a hike of “The Rock” (google it… the rock nsw).
3.12 km, 300m elevation
Up with the (11kg) daughter on the back in 48mins. She gave us a bit of trouble on the last km, but was pretty ok with that time.
At the top we had a short break, then back down, excpet she wasnt getting back on the baby carrier, so we carried her. 1 hr 5mins.
Pretty smoked as i still have a few symptoms hanging about.
A couple of pics.
The first km at the bottom is pretty flat and wide gravel tracks.
Gets narrower and starts climbing in the next km.
The last km has over half the elevation in it (to get up on that big rocky crag thing at the top) so pretty brutal on the lungs.
C8 W1 D2
Squat 72.5, 82.5, 92.5 5s PRO, then 72.5 5x5
Bench 65x 5x5
Dbell Row 35x 10,15, 15, 10
Technically last weeks workout.
Goals this week, Week 38 (no travel planned)
4 strength (inc today)
3 endurance
Daily Murph prep work (pullups, pushups, squats)
C8 W1 Conditioning day
10 round “cindy”/half murph (sans running) at the park while my daughter played.
Then chased and or carried my toddler and a 15kg rock around the park.
Heart rate stayed nice and high.
Got some swings and some ks to go. Kicking myself i didnt get up earlier today.
Part ii
Run, 2 blocks, with a big hill that reduced me to a walk.
1.16kms, 6:24
Then
20kbell swings a minute at 32kg, 5 rounds.
