I caught it after I’d had the 2 vaccines but got my booster booked next week. Not sure I agree with the booster but I’m not really educated enough on it to argue I guess.
I didn’t feel too bad initially but it wiped my energy levels for a good while. Feeling way better now though but only probably around 80% now.
Squat Day, 5s Pro
First time I’ve woken up naturally for a few weeks and not felt stupidly tired, hopefully a sign the effects of Covid are further subsiding.
SSB Squat 113kgx5, 128kg x5, 143kg x5, 128kg x5, 113kg x5
This felt heavy as fuck this morning. Lungs on fire, still not right.
Was meant to go to Trap Bar Deadlifts on simplest strength routine but banged my left bicep/elbow up a bit on Saturday so knew it wouldn’t take the weight (hence why I’ve done squat day rather than DL day as programmed)
Banded 1 leg Curls - 3x15
BW Split Squat - 3x15
Hanging Leg Raises - 2x10
Conditioning - loaded up Trap Bar with 20kg plate a side so total weight 67kg and went for 10 min AMRAP, did 101 in 8 mins before the youngest got up. It was my lungs rather than being remotely challenged by the weight that were constraining me. For reference I’d previously done bodyweight which was 102kg at the time on the Trap Bar for timed 100 reps and done it in 08:45
Might have to do another cycle on 5s Pro rather than go into SVR training if I’m not 100%
OHP Day, 5s Pro
Seated BB OHP - 56kg x5, 64kg x5, 71kg x5, 64kg x5, 56kg x5
Top set was a bit of a challenge other sets less so, my shoulder flared up again during warmup. Think I’m gonna drop OHP for a while as it’s the only exercise I’m now doing that I get shoulder issues with. I don’t need to do it, not playing sports or competing anything. Thinking about something I’ve read from several sources including @T3hPwnisher about why we train. I train because I love doing it, acquiring resilience and fortitude, I enjoy the challenge of beating my own PR’s whilst being in a decent shape but also having a build and demeanour that suggests to people I’m not to be trifled with.
Anyway, will probably use Incline bench and Floor Press as main upper body movements and throw in landmine unilateral press as an accessory.
Did some other banded accessory work:
JC Press - 75 reps
1 arm Tricep Ext - 50 reps
Paused Face Pull - 50 reps
Zercher Shrugs - 60 reps
I can’t do a traditional OH press with a barbell any more due to my really poor range of motion on one shoulder. I’ve got to be honest i really don’t miss it. Think lat raises and a lot of rear delt works brings the shoulders up just fine.
@T3hPwnisher only ever seems to give out gems of advice so 100% id listen to him.
How come floor press and not traditional bench as a main lift going forward btw?
I did my AC joint on left side playing years ago, when I was able to start lifting again I over compensated on my right and my rotator cuff went. Whenever I’ve gone back to benching for any period of time it flares up again. Did it a few months back and still not got the strength back fully. Similar decision making to where I’m at with OHP - do I NEED to do it? No. I also don’t like traditional benching. I’m the same with back squatting, costs outweigh benefits by some margin for me despite the fact I actually enjoy traditional back squatting but for longevity I’ve switched to SSB
Fair enough. I can’t squat really anymore or deadlift due to a crushed disc in my lower back so can emphasise.
1st thing - fasted 2 mile weighted vest walk
Final session of Cycle - Deadlift Day
Bit of a non starter on Deadlifts today, still struggling extending my arm full at the elbow which meant my mixed grip i normally use was out the window. Did double overhand grip and even tried mixed grip supinating my other hand but it felt even stranger than wanking with a different hand. Got plenty of light sets and did first set of 149kg x5
Zercher Squat, simplest strength template - 94kg x5, 109k x5, 123kg x5
DB Kroc Row - 37.5kg x29 (new PR by some way)
Unilateral Hip Thrust 20kg - 4x12
Banded Hammer curls - 3x20
Starting a new training week on Friday on SVR, not done the SVR template before so looking forward to it. Going to do the following:
Friday - SSB Squat focus, full body accessory/supplemental
Sunday - Floor Press focus, Trap bar main accessory, full body supplemental
Tuesday - Incline Bench focus, upper body accessory/supplemental
Wednesday - BB Deadlift focus, Zercher main accessory, lower body + core accessory/supplemental
Will be having Saturday and Monday as conditioning focus days plus some “daily work” each day using chins, pressups, BW lunges, band pullaparts and back extensions
Start of SVR Cycle PR Week
Session 1, SSB Squat focus
SSB Squat - 109kg x3x2 (did 2nd set by mistake), 124kg x3
PR Set 140k x9, new PR, previous PR was 133kg x8, also think I probably had another rep in the tank
Unilateral DB Bench 50 reps each arm, 25kg - done in 4 sets with last one being rest pause
BB Bent Over Row 80kg - 4x12
DB Lateral Raise 50 reps, 12.5kg - done in 4 sets
Unilateral Hip Thrust 50 reps each leg, 20kg - done in 3 sets with last one being rest pause
Hanging leg raises - 3x10
Daily work done as warm up circuit, not got round to assembling Roman chair so did banded good mornings instead. Really good session.
Conditioning day
15 mins amrap:
15 swings 24kg
15 BW lunges
15 press-ups
10 chins
X5 rounds done in just under 15 mins, lungs on fire but recovering don’t think I could have done this much at the start of the week
Floor Press day, PR week workout 2
BB floor press - 65kg x3, 75kg x3
PR set 84kg x5, really felt my right side letting me down. Not going to increase weight on this next cycle as I want to do 7 reps on PR week before increasing weight
DB 1 arm row 40kg - 50 reps done in 3 sets with last one being rest pause
Trap bar deadlift simplest strength template - 122kg x8, 142kg x8, 162kg x6 - only going for PR set during main lift volume week on main accessory lifts
SSB Hatfield split Squat 10kg a side - done in 4 sets last one being rest pause
Unilateral DB floor skullcrusher 7.5kg - done in 4 sets last one being rest pause
No conditioning today, giving my lungs a day off to try and recover
Incline Bench Day, PR week workout 3
BB Incline Bench - 58kg x3, 66kg x3
PR set 74kg x9
FSL 3x5
DB Chest Supported Row 25kg - 3x15
DB 1 arm Spider Curl 50 reps, 10kg - done in 4 sets
Unilateral Kneeling Landmine Press 20kg + Band - 3x10, had programmed 50 reps but getting to 10 was a struggle each set so will drop weight next week. Am aiming for this to be a gentle build up to overhead pressing again
Trap band pullapart - 56 reps done in 3 sets
Will try and get a grace in with my daily work requirements later
Did some traditional cardio yesterday focusing on aerobic endurance, recently read tactical barbell conditioning. Not ready to do the 8 week introductory block as to be honest I don’t need to as I’m not playing sports or training for any kind of event but will start to include some steady state cardio once a week to bring up my aerobic performance
Bit of a disappointing end to PR week.
Not sure wtf I’ve done but my ankle is in bits, my guess is it’s from the first steady state run I did in ages.
Deadlift Day
BB Deadlift - 142kg x3, 162kg x3
PR Set 184kg x3, couldn’t physically get anymore reps. Hit the full 5 when doing 5s pro on 183kg last time I deadlifted
Not sure if it’s down lack of deadlifting, stress from something that happened yesterday,ankle or struggling to fully extend my elbow or a combination but this was poor. Will not be increasing weights at the end of the cycle.
Zercher Squats, simplest strength template - 90kg x8, 105kg x6, 120kg x6
Single Leg Banded Curls, 50 reps each leg - done in 3 sets
Donkey Calf Raises 44kg, 100 reps - done in 6 sets
No formal conditioning as I was stretched for time this morning but decided to do daily work that was outstanding as a giant set with no rest to do in as few sets as possible which got my heart rate up for around 6/7 minutes.
Overall from this cycle based on PR sets my SSB Squat and Incline Bench are up (based on formula estimating 1rm based on PR numbers) with Deadlift and Floor Press down so as stated won’t increase those numbers. Going into volume week next week on main lifts so will be increasing total number of reps on supplemental work and going for PR’s on accessory lifts. Also upping total volume on daily work which I need to get in the habit of doing every day but it’s a new thing for me
Start of Volume Week SVR week 2
Squat Day
SSB Squats 5x5:
101kg x5
116kg x5
132kg x5
116kg x5
101kg x5
First few sets felt heavy, once I hit top set and went back down used less rest and was easy enough
Bent over BB Row 85kg, 5 sets total of 57 reps
1 arm DB Bench 27.5kg aimed for 60 reps, got 44 in 5, dropped down to 20kg for a rest pause set. I’m so fucking weak on my right side, waiting out on going to doc’s to see if get this job which has been in the offing for months and comes with private healthcare. At least the pain is subsiding but need to get on top of using my ultrasound gun
DB Lateral Raise 12.5kg, 60 reps done in 4 sets
Unilateral Hip thrust 25kg, 60 reps done in 5 sets
Hanging leg raises - 3x10
Upped the daily work and finally put my Roman Chair up
x60 pressups
x30 chins/pullups/inverted rows
x25 single leg squats
x50 back extensions
x100 pull aparts
Did back extensions for first time in ages, was shocked at how much I could feel them!
Conditioning Day
Workout straight out of tactical barbell v2 - Fobbit Intervals
2 mins row
X10 KB swing each arm
2 mins row
X10 KB snatch each arm
Done for total of 20 mins with 16kg KB, felt decent to be fair. Did daily work as circuits to finish
SVR volume week, session 2
Floor press day
BB floor press 5x5
61kg x5
70kg x5
79kg x5
70kg x5
61kg x5
Superset with DB row 42.5kg, 60 reps each arm, done in 5 sets
Easy enough.
Trap Bar deadlift, simplest strength template PR week
132kg x5
152kg x5
PR set 173kg x11
Started to load up bar for SSB Hatfield single leg but kids got up. Will move it to lower body day along with tricep work to upper
Conditioning Day
x10 hill sprints, just bodyweight. Ankle felt a bit sore but other than that felt much better today almost a bit easy. Did some daily work as a warm up before I went out this morning.
Might do deadlifts tomorrow over upper body as I’m not going into work so could do deadlifts later on in the morning after a walk which I find always works better for me
SVR volume week, session 3
Deadlift Day
BB Deadlift 5x5 pyramid
132kg x5
152kg x5
173kg x5
152kg x5
132kg x5
Donkey Calf Raises 44kg, 100 reps done in 6 sets
Zercher Squat, simplest strength template PR week
98kg x5
113kg x5
PR set 128kg x8, new PR for this cycle
Banded Calf Raises 60 reps done in 3 sets with last one being rest pause
Didn’t get time for any conditioning today as it’s my youngest’s birthday and ditto with the unilateral squat. Might do it tomorrow dependant on time.
Nice PR, mate! Congratulations.
Cheers hombre!
SVR volume week, session 4
Incline Press Day
BB Incline Press 5x5 pyramid
54kg x5
62kg x5
70kg x5
62kg x5
54kg x5
Nice n easy.
Done as supersets with Incline Press:
Incline DB row 27.5kg - 3 sets, 43 reps (target 45)
Unilateral DB Spider Curls 10kg, 60 reps done in 3 sets with last one as a rest pause
Landmine Press 10kg plus band, 60 reps done in 4 sets
Trap Band Pull apart, 100 reps done in 5 sets
Hatfield Unilateral Squat 12.5kg a side, 40 reps done in 3 sets
Unilateral DB Skullcrusher 10kg - got 2 sets of 6-7 on right side which was piss poor, went to unilateral band pushdown and got 30 odd reps in 2 sets