Deadlift Day
BB Deadlift 5s Pro - 129kg x5, 149kg x5, 168kg x5
FSL 129kg - 5x5, rest periods sub 1 minute
Zercher Squat, simplest strength template - 73kg x10, 87kg x10
PR 102kg x12
Unilateral Hip Thrust 15kg - 5x12
Pallof press - 3x12
Hanging leg raises - 3x10
Done as triset
Unilateral 16kg KB Swings x6 reps, 15 secs rest between reps. Did 6 mins and felt dehydrated came in for a drink and kids got up so left it there
Did weighted vest bill sprints.
5 mins warm up
25 mins intervals
10 mins cool down walk
Overall 40 mins in a weighted vest, my traps were on fire when I got home
Floor press day
BB floor press - 59kg x5, 68kg x5
PR 77kg x9
SSSL 68kg x11
FSL 59kg x14
Incline BB bench, simplest strength template
40kg x10
48kg x10
PR 56kg x14
Trap bar row 92kg - 5x10
Grace - 21,15,9
Chins
Elevated press-ups (BW)
Done in 05:22, found this fairly easy using elevated press-ups which I was surprised at, will Chuck a band or plate on next time
Squat Day
SSB Squats -98kg x5, 113kg x5
PR 128kg x10
SSSL as back off, 113kg x5
Widowmaker 98kg x23, stopped when I started to get headache but think I had couple more reps in me
Trap Bar Deadlifts - 99kg x10, 119kg x10, 139kg x10
Didn’t feel like doing anything other than prescribed reps
Split Trap bar Squat 7.5kg a side, 4 sets 36 reps
Donkey Calf raises 39kg - 5x12
Did couple of sets for core
GPP Day
Read about couple of things I wanted to try on t-nation articles including some stuff around rotator cuff facilitation and trap exercises
Banded DB bench press with rotator cuff facilitation - 20kg 3x10, these felt good on my shoulder. Might swap them for unilateral DB press on my OHP days
Pull-ups x50
Kneeling Landmine press with band, focus on Scapula, 10kg plus band - 2x10
DB isolation curls - 20kg + grips, 3 sets, 28 reps
Band trap pull apart 50 reps, wicked pump with these
Unilateral band Tricep ext - 50 reps each arm
Modified Grace
Front Squat 42.5kg x21
KB swing 24kg x15
High Pull 42.5kg x9
Did 2 rounds, it was hideous. Recovery walk, done.
First ever Christmas Day workout, I love having a home gym.
Start of “3” week
OHP day
BB seated OHP - 53kg x3. 60kg x3
PR 68kg x7
SSSL 60kg x11
FSL 53kg x11
DB Kroc row 37.5kg x27 +2 from last week
DB Bench banded with rotator cuff facilitation 25kg - 4x10
RFT 10 mins
Chins x8
Feet elevated press-ups banded x8
KB snatch 16kg x8 each arm
KB high pull 24kg x8
Did 4 complete rounds, this was a concoction of my own devising and it was horrible. Did start to do a Grace with chins and elevated press-ups but felt a little too easy conditioning wise so went into this one instead. Will definitely do it again.
Lovely and quiet outside this morning which considering we live by a motorway and slip road onto another motorway is a rarity but could get used to it. Shoulder felt sore this morning and wasn’t happy with rep count but good to get some work in before the festivities start.
Hope anyone who reads this had a fantastic day
So I woke up Boxing Day feeling rough and after doing a lateral flow I got Covid (again)! Felt like real shit for 3 days and just about felt ok enough to train today. Decided to do next 2 weeks of cycle as 5s Pro knowing it will be a struggle. Also started week anew and swapped OHP day routine for floor press.
BB Floor press 64kg x5, 73kg x5, 82kg x5
SSSL x5
FSL x5
Trap Bar row - 92kg, 4 sets total of 36 reps
Incline BB bench - 48kg x8, 56kg x8, 64kg x6
No conditioning as it was draining enough already, felt pretty weak but hit all my reps at least
Deadlift day 5s Pro
BB Deadlift 139kg x5, 158kg x5, 178kg x5, 158kg x5, 139kg x5
Zercher 87kg x8, 102kg x8, 116kg x6
Unilateral hip thrust 20kg 3x10
Hanging leg raises 3x10
No conditioning done, the supersets between hip thrusts and leg raises made me light headed.
Conditioning tomorrow, likely a few meagre sprints followed by a couple of miles walking. As shit as I feel now it took me 4 weeks to fully recover post covid when I had it last year so in that sense I’m winning.
Got some sprints in yesterday which hurt but not as much as I anticipated, no weighted vest but will progress to that next week.
OHP Day 5s Pro
Seated BB OHP - 53kg x5, 60kg x5, 68kg x5, 60kg x5, 53kg x5
DB Kroc Row 37.5kg x24
DB Bench (banded round wrists for rotator cuff stabilisation) 25kg - 4x10
EMOM
Chins x2 +2 each round
Press-ups x6 +2 each round
Got 5 rounds done and was struggling completing quality reps, piss poor method and exercise selection considering I’m still not over Covid.
Everything felt heavy today but just happy to be training and in a much better place 9 days out from coming down with the rona then I was last time I had it
First thing - fasted 3 mile walk
SSB Squat Day 5s Pro
SSB Squat - 105kg x5, 120kg x5, 135kg x5, 120kg x5, 105kg x5
Trap Bar Deadlift - 119kg x8, 139kg x8, 158kg x6
Donky Calf Raises 44kg - 4x12
Conditioning
x6 left arm KB swing
x8 left leg static lunge
x6 right arm KB swing
x8 right leg static lunge
15 secs rest between each exercise, done for 11 mins. Wanted something to get unilateral leg work in but didn’t want weight bearing as my backs been a little sore this week. Not too taxing, only did 11 mins as had other stuff to do today.
Next week I’ll run 5s pro again for 5x5 across the board, will be the end of the 3 week cycle. Weighed in this morning at same roughly same weight I was pre christmas, will continue deficit into next week then think I might run 6 weeks of SVR before a bit more dieting.
GPP Day
Giant Set, 3 sets:
Banded Behind back Lateral Raise x12
Unilateral Banded Shrug x15
Band Trap Pull Apart x20
1 arm Elevated Row x20
DB Isolation Curls 20kg+Gripz - 3x10
Banded 1 arm Tricep Ext - 50 reps
Unforgiven Pt 2 - EMOM 20 mins alternating between exercises
Pullups x10
Press-ups x20
Pallof Press x20 (10 each side, sub for sit-ups due to old surgery wound)
Air Squats x20
Done for 20 minutes
Start of “1” week
Floor Press Day
Floor press 5s pro
68kg x5, 77kg x5, 86kg x5, 77kg x5, 68kg x5
Last rep on top set I had to cheat a bit and use leg drive.
Trap Bar row 92kg - 5x10
Incline bench simplest strength accessory template - 52kg x5, 60kg x5, 68kg x5
Didn’t get chance for any conditioning or arm work I was planning to do as kids got up right after my 2nd set of incline and had to 3rd set with no rest. Will try and fit another session in later
Going to SVR training after this week and re-upping my calories to a maintenance level for 6 weeks to focus on performance now I’ve got my body comp to a level I’m happy with, actually lighter than before I went into Christmas period. Thinking about swapping main lift and accessory around for this
There are very few pain receptors in the head. But there are loads in scalp. The issue is - there is very little protection on them. They run up the back of your neck. Where there is very little “meat”.
This means they run very close to actual muscle. So neck pulls, shoulder pulls and even trap issues present as head aches. As the muscle and nerves are very close. Unlike larger limbs where there is space to separate them.
After squats the realise of pressure from the bar might be causing some issues. Double check your bar position.
It might still be low blood sugar. But just incase.
Just to say I’m jumping on board your log for updates. I’m an ex rugby man myself.
Keep up the good work!
Welcome along!
Got a second session in yesterday. Mrs had her first day out of isolation post covid but one of the kids still within 7 days so couldn’t go out as a family. Chanced my arm and went to play rugby. Literally got there got changed and someone went off injured so I was in playing openside. My lungs told me 2 minutes in I wasn’t fully recovered from covid. Had some good carries and was nice to bash a few people but I really wasn’t recovered fully.
Got a 2.5 mile walk in this morning as too sore to have an effective training session so will just roll dead’s until tomorrow
Yeah bit strange this one as I was also getting headaches when I was approaching climax during sexy time. Went as quick as it came (excuse the pun) think your right in your synopsis that it was probably bar position must have done something to a nerve, within couple of weeks it was back to normal
I had Covid at the start of December and my lungs and energy are still not 100%.
Glad you got a game in though.
Have you had it before or had the vaccines?
I got it March 2020 and it was an absolute shitstorm, took me about a month to get over it fully. This time round it was milder, don’t know it if it was down to having it before or being vaccinated or both. Not having the booster though
Yep - sounds like what I have.
I got my head on the wrong side of a tackle in 2012. My head was smashed into my shoulder and my opposite trap was fucked.
Well that week whilst working away from home I’m enjoying some “self fulfilment” I had a massive head ache sweep over me. One of the worst pain’s I’ve ever had.