Unilateral DB Bench 30kg - 40 reps done in 5 sets, last one rest pause
DB Lateral Raise 15kg - 40 reps done in 3 sets, last one rest pause
BB Bent Over Row 85kg - 60 reps in 5 sets
Unilateral Hip Thrust 30kg - 40 reps done in 4 sets, last one rest pause
Happy with that, not done focus on heavy singles in ages. New PR for me with 178kg SSB Squat single. Upping the weight and dropping reps on the accessory work this week as well.
Conditioning Day
WOD generator gave me a workout called “Desforges” which I had to modify for space reasons:
Trap bar deadlift 77kg x12
Chins x15
KB clean and jerk x6 each arm
Hanging knee raises x15
X5 RFT
Done in 16:32, chins were limiting factor but found the clean and jerk a bit of a gasser, got some of the daily work in before and after and went for a walk to cool down. Conditioning levels still a bit off from what they were but getting bit better. Might do something stupid with the trap bar tomorrow for conditioning post lifting
Floor Press:
70kg x5
79kg x3
89kg x1
94kg x1 (100%)
98kg x1 (105%) - New PR on max weight lifted
Failed on 103kg, had the foresight to stick bumpers on which allowed me to slide weight down so I could get out.
DB Kroc row 40kg x22
First time on the 40kg
Trap Bar Deadlift, simplest strength accessory template - 102kg x10, 122kg x10, 142kg x10
Got these done real quick
SSB Hatfield unilateral squat 15kg a side - 40 reps, done in 4 sets
Unilateral DB floor skullcrusher 7.5kg - 40 reps, done in 3 sets, last one rest pause. Right side weak.
Based on this adding in some more tricep work next week
Endurance conditioning today, set out for run at 5:30am with my ankle strapped up. Did 3.87m in 35 mins, mileage up by 0.15 from 2 weeks ago. Might change my planned rest day where I just go for a walk to add in another endurance session. Quads were on fire at the end so tomorrow might be upper body day
DB chest supported row 27.5kg - 3x15
Unilateral spider DB curls 12.5kg plus gripz - 40 reps done in 3 sets last one rest pause
Unilateral kneeling Landmine press 15kg plus band - 4x10
Trap band pull apart - 5x20
This was coming, deads have been poor the last cycle and a half, not sure why.
BB Deadlift
152kg x5
173kg x3
193kg x1
Went for 203kg but got no joy from it.
Going to reset my TM based on 193kg, based on this hopefully I can start progressing on the deadlift. I must have had an exceptionally good day when doing the set which set my TM.
Zercher Squat, simplest strength accessory template - 75kg x10, 90kg x10, 105kg x10
Banded leg curls using thicker band from last week, 40 reps done in 3 sets
Donkey calf raises 44kg - 3x20
Finished with a little bit of core and daily work as a circuit.
Overall enjoyed the SVR training on my first block, happy with the mix of accessory training mostly. Only observations I’ve made on my accessory is I need some more triceps so going to include close grip bench for 3 weeks to establish a base then move into simplest strength accessory format, going to move my BB row into this format from next week. Also need to look at a better hamstring accessory to help my deadlift. Going to tinker a little bit with some of the other accessory work but nothing drastic. Increasing TM’s on SSB Squats, Incline Bench, Trap bar Deadlift and Zerchers, holding on floor press and reset on BB deadlift.
Did some endurance cardio this morning, just over 30 mins on rower then did my daily work as a very light circuit. Already looking forward to starting a new cycle tomorrow
Conditioning day
Hill sprints x9 with weighted vest
First time doing hill sprints with my vest post covid, felt about right in terms of difficulty. Got home and did my daily work
Endurance conditioning today
37 minutes of LSS running, 4.17 miles in 37 minutes. Took me about 25 minutes to get to the point of this not sucking, I still don’t understand people who do marathons or long distance
Unilateral DB Incline Press 22.5kg - 60 reps done in 5 sets
BB Bent over row, simplest strength template PR set:
70kg x5
80kg x5
PR set 91kg x10
DB Lateral Raise 12.5kg - 60 reps done in 4 sets
Unilateral Tricep Pushdown banded - 60 reps done in 3 sets
Did some DB pinwheel curls as well just for shits and gigs.
Hanging leg raises - 3x12
Palloff press banded - 2x15
Good session.
Got some weird pain in my trap/rear delt on right hand side where I’ve got my shoulder weakness. Holding off on going to docs as I know the NHS waiting lists are stupidly long at the moment and just going through contract negotiations for a new job where i get private healthcare cover
Started with Trap Bar DL’s as this is my PR week on simplest strength accessory template and wanted to superset Hatfield squats with floor press in interests of time.
Trap Bar Deadlifts, simplest strength template:
135kg x5
156kg x5
PR set 177kg x12
Hatfield unilateral Squats 10kg a side - 60 reps in 5 sets
Meadows row 30kg - 60 reps in 5 sets
Unilateral Landmine press 15kg with band - 60 reps in 5 sets
Was gonna do some conditioning but after supersetting 360 reps of unilateral squats, pulling and pushing I was pretty smoked and considered this my conditioning for the day