Conditioning Day
Weighted vest hill sprints x10, added an extra kg to the vest today. Think the lack of intense lifting makes this easier.
2 Likes
Deload Week
Deadlift Day
BB Deadlift - 70kg x5, 87kg x5, 104kg x5
Zercher Squat - 62kg x5, 78kg x5, 93kg x5
Bodyweight Glute Bridge - 3x12
Unilateral KB RDL 16kg - 3x12 each side
Unilateral Calf raises - 3x12
Hanging Leg Raises - 2x10
Was in a rush this morning so kind of a good job it was a deload session, did it in about 25 mins excluding warm up
2 Likes
Deload Week
Incline Bench Day
Max AMRAP Pressup x45
BB Incline Bench - 34kg x5, 43kg x5, 51kg x5
Chins - 3x10
Close Grip Bench - 36kg x5, 46kg x5, 55kg x5
Banded Pinwheel Curls - 3x12
Banded Zercher Shrugs - 2x20
1.5 mile weighted vest walk
Last of the deload thankfully, back on it Friday with PR week of SVR. Going to run SVR for next 6 weeks then go into 5s Pro and back on deficit dieting
2 Likes
Sprints this morning, nothing uphill or weighted just did some work on flat bit of road to work on speed and technique. Hammy’s felt a bit tight so will probably start with floor press tomorrow.
I’ve also implemented a new dietary tactic I accidently fell into. The other week I had no carbs in between my post workout meal and dinner, noticed how much more alert and less hungry I was throughout the day. Have started to do this and finish my dinner with a bowl of oats or cream of rice
2 Likes
SVR Week 1, PR Week
Floor Press Day
As predicted woke up with leg DOMs after sprints yesterday
BB Floor Press - 67kg x3, 77kg x3
PR Set 86kg x8 - New PR
Not sure whether to start adding in some FSL sets on the main lifts with SVR programme, anyone with any experience running SVR please feel free to chip in.
Trap Bar Deadlift, simplest strength accessory template - 128kg x8, 149kg x8, 170kg x6
Last set was a struggle on a weight thats easy for me to handle. Knocked 2 reps out, had a quick word with myself and smashed last 4
Deadstop Unilateral DB Row 30kg - 50 reps done in 4 sets, last one rest/pause set
First time I’ve done these and I like them, good stretch. Think I’d be better lowering the reps and increasing sets with a focus on the power of the pull
SSB Hatfield Split Squat 15kg a side - 50 reps done in 5 sets
Unilateral Kneeling Landmine Press 17.5kg - 50 reps done in 5 sets
For daily work for the next 6 weeks I’ve decided to try and focus on weekly rep goals for some of the work and performing other work 3-4 times per week for assigned reps. I realised when I had deload week I was quite beat up and combining daily work and the crossfit style WOD’s I’ve been doing was probably too much for me to handle when eating at maintenance.
Todays daily work:
Band Pull-aparts/Banded rear delt row - 100 reps
Pullups - 35 reps
Press-ups - 113 reps
V-ups 8kg medicine ball - 50 reps
Took a bit longer than usual but happy with the work
2 Likes
Started to get another cold on Friday so rest day yesterday. Crap nights sleep and still full of cold this morning knew it was gonna be tough but cracked on anyway
531 SVR week 1, PR week
Squat day
SSB Squats - 116kg x3, 132kg x3
PR set 149kg x7
FSL 116kg 3x5
BB bent over row, simplest strength accessory template - 66kg x8, 77kg x8, 88kg x6
Unilateral DB incline bench 27.5kg - 50 reps in 5 sets
Unilateral tricep pushdown banded - 50 reps in 4 sets, last one rest pause
DB side lateral raise 10kg - 50 reps in 4 sets
BB curls 5kg a side - 50 reps in 4 sets
Daily work:
Band Pullapart x100
Neck - 85
Press-ups - 113
Calf - 100
Back extensions - 75
Hanging Leg raises - 40
2 Likes
SVR Week 1, PR Week
Incline Bench Day
Still feel a bit shitty, managed a 3 mile walk yesterday.
BB Incline Bench - 61kg x3, 70kg x3
PR Set 79kg x8
Seated Banded Row - 4x25
Close Grip Bench Press, simplest strength accessory template - 55kg x8, 64kg x8, 73kg x6
Unilateral DB Pinwheel Curls 15kg - 50 reps done in 4 sets
Unilateral Seated DB Shrugs 25kg - 50 reps done in 4 sets
Daily Work:
35 pullups
113 pressups
65 neck raises 10kg
Estimated 1rm remains the same from last PR week on incline which given how I feel I’ll take. Need to swap out the banded row as it did nothing for me, just want something I can superset with my incline press that’s not chest supported DB rows as I’ve done them to death last couple of cycles
2 Likes
SVR Week 1, PR Week
Deadlift Day
BB Deadlift - 125kg x3, 143kg x3
PR Set 161kg x9
Zercher Squat, simplest strength accessory template - 96kg x8, 112kg x8, 128kg x6
Unilateral KB RDL 24kg - 2x10
Unilateral Banded Leg Curls - 2x15
Banded Glute Bridge - 2x15
Calfs - 100 reps
Pullups - 35 reps
Back Extensions - 10 reps
Had to change to leg curls after RDL’s were fatiguing my lower back more than my hamstrings. Also wanted to do some hip thrusts but was running behind this morning. Challenging week of training given I’m not feeling great but I’ve managed to get around the rep counts I wanted for PR sets and still work hard
2 Likes
How is the home stuff going? Or rather not discuss?
I have zero problem discussing online in contrast to discussing things in person, appreciate you asking anyway.
I’m living in the family house not at my moms.
For my part I’m trying to be a bit more compassionate and caring which are characteristics I’m aware I lack and also trying to have a day a week where I’m not training. She is still resentful as hell that I’ve taken a job with more hours and not much if anything in the way of working from home. I am career minded (not at the expense of everything else) and am due to start a new job next month which is a significant promotion and with a really good benefits package with good progression prospects. No matter how I try to explain it benefits everyone, she keeps coming back to the argument that “now is not a good time”.
So in summary I’m at home with my kids and we’re trying to patch things up but it’s just in limbo at the moment.
I’ll not say “this is good news” liked I know enough about your situation enough to make that call. I hope it’s the best thing.
And at least you’re closer to your kid. That is the main thing
It’s positive, I get to spend time with my kids daily and for my part I’m trying to be a bit nicer and more compassionate to their mom
1 Like
Conditioning Day
Hill sprints bodyweight only x11, no weighted vest today as lungs still not 100%
1 Like
Not always easy that. 
SVR Week 2, Volume Week. Session 1
Trap Bar Deadlift, simplest strength accessory template - 138kg x5, 160kg x5
PR set 181kg x7
This sucked, reps well off. Even the warmups felt heavy, not sure if I’m a bit fatigued from Wednesday’s deadlifts as my back still had some soreness this morning.
Floor Press:
62kg x5
72kg x5
82kg x5
72kg x5
62kg x5
DB Deadstop Row 30kg - 60 reps done in 7 sets, last one rest pause. Did this in deliberately lower rep sets to maximise force output and it worked.
Hatfield SSB Split squat 12.5kg a side - 3x12
Kneeling Unilateral Landmine Press 15kg+band - 3x12
Daily Work:
Pressups x113
Pullups x35
Face Pull x100
Donky calf raise 16kg KB x100
Back Extensions - 30
Neck Raises - 30
Need to try and streamline this one a bit, took too long.
3 Likes
Conditioning Day
Grace - 21-15-9
KB swings 24kg
8kg med ball V-Ups
Chins BW
Done in 7 mins on the button
Grace
Unilateral KB swing 16kg, prescribed reps on each side
Elevated press-ups
Reverse lunge, again prescribed reps on each side
Done in 8 mins on the button
Nice short, sharp session
3 Likes
SVR week 2, volume week. Session 2
Squat Day
SSB Squat:
107kg x5
124kg x5
140kg x5
124kg x5
107kg x5
Unilateral DB Incline Press 25kg -done in 4 sets, last one rest/pause
BB Bent Over Row, simplest strength accessory template - 71kg x5, 82kg x5
PR set - 93kg x10
DB Side Lateral Raise 7.5kg - 60 reps in 4 sets
Daily Work:
Press-ups - 60
Pullapart - 105
Pull-ups - 25
Neck - 50
3 Likes
Conditioning Day
In a rush this morning, my youngest got in to bed with me and kept me up for ages.
x7 weighted vest hill sprints, upped the weight in the vest. Not far from the 20kg max
3 Likes
Missed yesterday’s upper body session due to my daughter having a seizure yesterday at around 5am and then didn’t have any free time to train until after 20:00 so decided to do a full body session today and Friday to close the week out.
SVR Week 2 volume week, session 3
Incline Bench:
57kg x5
66kg x5
74kg x5
66kg x5
57kg x5
Zercher Squat, simplest strength accessory template
104kg x5
120kg x5
PR 136kg x6
Struggled with this and getting into a comfortable position
DB Pullover 25kg - 3x12, wanted to focus on my lats but still felt it more on the tri’s. First time I’ve done these in ages
Lying Leg Curls banded - 3x20
Unilateral Banded Tricep Pushdown - 60 reps in 4 sets
BB curls 5kg a side - 3x15
Daily Work:
Pullups x35
Pressups x113
Pullaparts x100
Neck x35 (harness, 12.5kg)
Back Extensions x60, 50 with 10kg weight
2 Likes
Sorry to read this, my man. Hope all is well.