Conditioning day
Weighted vest hill sprints x8, I seemed to gas out much quicker this morning than usual but still got a decent amount of work in
1 Like
SVR Week 2, volume week session 3
Deadlift Day
Started with Zerchers to shoot for PR Set
Zercher Squat:
101kg x5
116kg x5
PR Set 132kg x9, new PR +2 reps from when I last did this weight
BB Deadlift:
113kg x5
131kg x5
148kg x5
131kg x5
113kg x5
Unilateral RDL 16kg KB - 60 reps in 5 sets
Unilateral BW calf Raises elevated - 60 reps in 5 sets
Glute Bridges BW - 2x12
Also threw in some hanging leg raises and banded side raises for reps
1 Like
Nice pr. Z squat is such an underrated exercise. Have you tried a Z carry?
Thanks, I didn’t really get into them until I built my own gym so never had a space to do them. Might see if I can set them up at some point when I get chance to train not at 5am so I’m not being an inconsiderate neighbour but even then my garden don’t lend itself to doing them or trap bar carries I’ve always fancied trying
That is a shame. Z carries and trap bar carries are both great builders of everything. There is a lot of worth to be had from moving heavy loads over short distances.
My current favourite is yoke - EMOM or E2MOM. Strength and cardio.
But everything from getting your core braving right to upper back tightness. It’s all captured
Yeah I do sometimes think I should throw in the odd session at an actual gym to be able to do stuff like this plus prowler work. I bought a prowler but don’t have anywhere to use it, found out the hard way it doesn’t work on the garden grass…. I also miss the Lat pulldown machine.
SVR week 1 volume week, session 4
Incline Bench
BB Incline Bench:
55kg x5
64kg x5
72kg x5
64kg x5
55kg x5
DB Chest Supported Row 30kg - 4 sets = 54 reps +1 from last week
Close Grip Bench 70kg - 4 sets = 38 reps, will go for a PR set at 80kg next week to establish TM for incorporating into Simplest Strength Accessory template
DB Spider Curls - 10kg+gripz, 60 reps done in 4 sets, last one rest/pause set
Seated DB Unilateral Shrug 20kg, 3 sets = 34 reps
2 Likes
Conditioning Day, Endurance Focus
Rower x10 mins
Strength Endurance circuit taken from Tactical Barbell Conditioning
x30 reps:
Pressups
Hatfield Curtsy lunge
KB Swings 16kg
Band Pullapart
DB Hang Clean 10kg
Back Extensions
Inverted row x20
Did 2.5 sets, 1 set about 10:10, 2nd set about 09:40, got half way through 3rd and ran out of time before I needed to get ready for work. Admittedly I was farting about trying to setup a lat pulldown using an close grip handle attachment with bands to replace the inverted row
1 Like
SVR Week 3 singles week, Session 1
Squat Day
SSB Squats:
120kg x5
136kg x3
152kg x1
160kg x1 (100% of TM)
168kg x1 (105% of TM)
Unilateral DB Incline Bench Press, 27.5kg - 40 reps in 4 sets
Unilateral DB Skullcrusher 10kg - 40 reps in 5 sets
BB Bent Over Row, simplest strength accessory template - 54kg x10, 64kg x10, 75kg x10
DB Lateral Raise, 17.5kg - 40 reps in 4 sets
- Daily work, some weighted back extensions, inverted rows and banded neck at the end.
Overall satisfied, bunged up with bit of a head cold so squats were a bit of a grind, could probably had gone up to 110% of TM but the last rep bar speed was slow so decided to be sensible.
Wondering if I’m finally starting to get a bit stronger on my right side, unilateral bench felt easier however my triceps on my right side are weak starting to wonder if that’s what’s holding me back but again it’s getting stronger.
Should hear next week if private medical care is included in the package for job I’ve been offered after I said no to first offer, if not I’m gonna book an appointment with drs and at least see if I can get an x-ray done to make sure there’s no major damage before I go to see the sports specialist I saw for my back as I’m getting fucked off with my upper body pressing even if maybe my right side is recovering
1 Like
Conditioning day
16 mins AMRAP of:
SSB front squats 42.5kg x8
Medicine ball 8kg V up x10
Hand release press-ups x12
Did 10 rounds I think, lost count in the middle somewhere. Limiting factor was press-ups not done hand releases for a while, squats were too easy. Followed it up with 10 mins on the rower with 1 minute easy pace - 30 seconds sprint
1 Like
SVR week 3 singles week, session 2
Floor press day
BB floor press:
70kg x5
79kg x3
89kg x1
94kg (100% of TM) x1
98kg (105% of TM) x1
103kg (110% of TM) x1 - new max single PR
DB Kroc row 40kg - x27 - new PR +5 reps from last time
SSB Hatfield Split Squat 17.5kg a side - 40 reps done in 4 sets
Trap bar deadlift, simplest strength accessory template - 104kg x10, 125kg x10, 146kg x10
Landmine press 17.5kg plus band - 22 reps in 2 sets, all I had time for as kids got up. Actually felt quite easy
Decent session, floor press felt tough but my triceps were sore as fuck. Happy with how Kroc rows and Landmine presses are coming along
3 Likes
Conditioning Day
4 miles in 36 mins, nice easy pace
Was going to do weighted vest sprints but don’t have access to my vest as I’m now residing at my mom’s house. I was asked to leave my actual house yesterday (with my gym in the shed) by my mrs after some months of domestic hardship. We have a daughter with learning and physical disabilities and she takes the brunt of giving the care and generally battling to secure access to services she needs including care and school and even has put our daughter in our bed so she can ensure she is safe as she has epilepsy. This has taken its toll on our relationship over the past year and things came to a climax Sunday after some seemingly innocuous misdemeanour I committed.
This means I’m back to public gyms until I can find a place of my own which given we have a mortgage I can’t just walk away from could take fucking months.
1 Like
Sorry to hear about the trouble at home, my man. I hope you’re able to resolve things quickly.
Dude - my sympathies. It’s hard. We have a son with mild ASD and even that I places a strain. I hope this can be resolved ASAP.
Thanks, appreciate the comments.
2 Likes
SVR Week 3 singles week, session 3
Deadlift Day
So I ended up training in my home gym as my daughter managed to sprain her ankle pretty badly yesterday (thankfully nothing more serious confirmed by X-rays) and given that she’s 8, in the 92nd percentile for her height and 30kg her mom recognised she wouldn’t be able to carry her down the stairs so asked me to help.
BB Deadlift:
131kg x5
148kg x3
165kg x1
174kg x1 (100%TM)
183kg x1 (105%TM)
191kg x1 (110%TM)
200kg x1 (115%TM)
Could probably have gone up to 120% but in interests of time I left it there pretty happy with how they’d gone. Dropping weight down when you’ve stalled works - who knew! Really wish I’d adopted this approach in my training years ago rather than letting my ego rule me.
Zercher Squat, simplest strength accessory template - 78kg x10, 93kg x10, 109kg x10
Unilateral RDL 24kg KB - 40 reps done in 4 sets
Unilateral Elevated Calf Raises BW - x4 set AMRAP = 52 reps
Hanging Leg Raises - 2x12
Will probably do some glute work tomorrow
2 Likes
SVR Week 3 singles week, Session 4
Incline Bench
BB Incline Bench
64kg x5
72kg x3
81kg x1
85kg x1 (100%TM)
89kg x1 (105%)
94kg x1 (110%)
98kg x1 (115%)
DB Chest Supported Row, 30kg - 4 set AMRAP = 57 reps (+2 from last week)
DB Spider Curl, 15kg + Gripz - 40 reps in 4 sets
DB unilateral Shrugs 22.5kg - 40 reps in 3 sets
BB Close Grip Bench, 80kg AMRAP - x8
Using this to base my TM for moving Close Grip Bench to Simplest Strength accessory template for next cycle.
Due for deload next week after doing 8 weeks of work, shoulder/neck area painful at times. Meant to book a drs appointment but really busy with work+home stuff. Overall happy with SVR training, weight on singles lifted has gone up this week based on last singles week apart from Squats which given I beat my PR during PR week I’m ok with. Upping all the TM’s for next cycle post deload.
3 Likes
Conditioning Day today:
x20 Pressups
x15 Goblet Squats 24kg KB
x10 Chins/Pullups
x5 Burpees
AMRAP for 20 mins. This was of my own concoction and worked pretty well, by pretty well I mean I was gasping for air in between rounds. Did 8.5 rounds
3 Likes
Is there anything more dull in training than a deload week?
Deload Week, session 1
Squat Day
SSB Squat - 64kg x5, 80kg x4, 96kg x5
BB Bent Over Row - 43kg x5, 54kg x5, 64kg x5
JC Band Press - 3x12
Unilateral Tricep Band Pushdown - 3x12
Banded Lateral Row - 3x12
Face Pull x100
Back Extensions x30
Just a bit meh really. Do need the deload in fairness as I’ve been a bit more achy than usual
2 Likes
Deload week session 2
Floor press day
BB floor press - 34kg x5, 47kg x5, 56kg x5
Trap bar deadlift - 83kg x5, 104kg x5, 125kg x5
Max pull-ups set AMRAP x14
SSB Hatfield split squat 5kg a side - 3x12
Unilateral kneeling Landmine press 5kg plus band - 3x12
Lat pulldown 3x15 - used a 1 inch diameter bar for this and looped bands around, don’t know why I’ve not thought of doing it before
Back extensions - 2x10
Conditioning unilateral KB swings 16kg x6 15 secs rest between arms continuous work for 15 mins.
First rest day yesterday since Covid. Conditioning was pretty easy, stopped at 15 mins as my toes had lost the feeling in them and was getting bored
2 Likes