Deload 2
SSB Squat:
100kg x5
113kg x3
127kg x1
140kg x1
Viking Press:
46kg x5
52kg x3
59kg x1
65kg x1
Accessory - Walrus training:
x50 pressups
x25 chins
x50 single leg split squats (each leg)
10kg vest, done in 15 mins
Also got in some pullaparts, pushdowns, curls and back extensions around all of this.
Conditioning - x8 hill sprints followed by 1 mile recovery walk. Still a bit wheezy and I’m a strange position forcing myself to eat as my appetite is greatly diminished since I’ve had the flu. At this time of year it’s a blessing and a curse….
I mean that sounds horrid. Great conditioning work though mate
5/3/1 Portals 5x5/3/1, 1s week, session 1
Warmup: HLR 1x10, KB swing into high pull 20kg 1x5, 24kg 1x5
Trap Bar Deadlift:
139kg x5
157kg x5
176kg 5x5
Swiss Bar Bench TM 89kg x5
Accessory:
Weighted Chins 10kg - 6,8,8
Banded press-ups -0
Dead stop Lunge 14kg DB’s - 0
Daily work
Pullaparts x60
Pushdowns x40
Curls x10
All there was time for, had an excited 3 year old up early.
Merry Christmas!
Conditioning:
Jordan WOD
X100 KB swings 24kg bell
X100 sit-ups
X100 air squats
X100 press-ups
Done in 20:40, wondered why my time was a couple of minutes longer then realised I didn’t pause the timer when I had to go for a fairly substantial coughing fit. Still not back to being 100%. Followed by some daily work:
Pullaparts x70
Pushdowns x40
Curls x41(unbroken empty BB)
Neck x25
5/3/1 Portals 5x5/3/1, 1s week, session 2
Warmup: HLR 1x10, x2 ABC complex’s
Viking Press:
49kg x5
56kg x5
62kg 5x5
SSB squat TM 141kg x5
Accessory:
T bar row 65kg - 12, 13
SSB Hatfield RFE squat 11.25kg a side - 12, 13
Unilateral flat DB bench 32.5kg - 12, 8, 5
Daily work
Face pull x80
Pushdowns x40
Press-ups x20
Core x30
Curls x30
Back extensions x30
Going to get in some daily press-ups adding +1 each day. Squats felt much better today having dialled in my breathing and getting the brace right.
Yesterday:
Portals 5x5/3/1 1s week, Session 3
Swiss bar bench
67kg x5
76kg x5
85kg 5x5
Trap Bar Deadlift TM 185kg x5
Accessory:
Trap bar row 82kg - 10, 10, 5
1 arm DB floor press 30kg - 8, 10, 7
1 leg glute bridge 15kg - 10, 10, 5
Daily work
Pullaparts x100
Neck x35
Pushdowns x20
Press-ups x22
Curls x30
Today
Portals 5x5/3/1 1s week, Session 4
Warmup HLR 1x10, KB snatch 2x3 20kg each side
SSB Squats:
106kg x5
120kg x5
134kg 5x5
Viking press TM 65kg x5
Accessory:
Lateral raise 14kg - 10, 10, 5
Kroc row 32kg x21
KB 1 leg RDL - 10, 10, 5
Daily work
Pullaparts x60
Press-ups x23
Pushdowns x50
That amount of heavy squat volume was challenging, hit a couple of iffy reps, might reduce TM on squats. Everything else will go up as first cycle is complete
Easy conditioning and daily work:
Core x50
Pushdowns x45
Curls x45
Back extensions x30
Pullaparts x50
Press-ups x24
Followed by 2 mile weighted vest walk. And that’s it for 2022!
Portals 5x5/3/1 3’s week, Session 1
Start of second leader cycle, TMs raised accordingly with the exception of SSB squats which I’ve decreased to improve bar speed.
Warmup: HLR 1x10, KB swing into high pull 20kg 1x5, 24kg 1x5
Trap Bar Deadlift:
133kg x5
152kg x5
171kg 5x5
Swiss Bar Bench Press TM 91.5kg x5
Accessory
Weighted chins 10kg - 7,7,7,4
Banded press-ups - 8,10,7
Daily work
Face pull x75
Pushdowns x55
Curls x45
Banded good mornings x30
Press-ups done as accessory
Neck x30
Up early this morning and 2023 lifting has started! The Swiss Bar Bench TM set is the heaviest I’ve lifted since starting on this exercise. Chins although using a 10kg plate were probably more like 15kg after being a fatty the last few days.
Conditioning:
X2 regular primer sprints
X8 hill sprints
20 minute recovery walk
Still coughing a lung up 1st thing, probably gonna have to give the quacks at some point tomorrow as this coughs not shifting, got to order my TRT off them anyway so 2 birds and all
Portals 5x5/3/1 3’s week, Session 2
Warmup: HLR 1x10, KB Snatch 2x3 20kg
Viking Press:
48kg x5
54kg x5
61kg 5x5
SSB Squat TM 130kg x5
Accessory:
T Bar Row 70kg - 15,10
Unilateral SSB Hatfield Squat 12.5kg a side - 10,10,5
Unilateral Flat DB Bench Press 32.5kg - 10,10,5
Daily Work:
Pullaparts x60
Pushdowns x35
Unbroken Empty BB Curls x43 (new PR)
Neck x30
Core x30
Back Extensions x10
Pressups x28
Followed by Easy Conditioning - 20 min weighted vest walk
well done.
Conditioning:
x9 hill sprints, 20 min recovery walk.
Will try to get some daily work in a little later should I get some time.
Portals 5x5/3/1, 3’s week, session 3
Warmup: HLR 1x10, KB Chest Press 20kg 1x10
Swiss Bar Bench:
64kg x5
73kg x5
82kg 5x5
Trap Bar Deadlift TM 190kg x5
Accessory:
Pullups - 10,8,7
Unilateral DB Floor Press 30kg - 10,10,5
Unilateral Glute Bridge 15kg - 8,9,8
Daily Work:
Pressups x30
Pullaparts x100
Neck x35
Portals 5x5/3/1, 3’s week, session 4
Warmup: HLR 1x10, KB Snatch 20kg 2x3 each side, Lying Leg Curls 2x15
SSB Squats:
91kg x5
104kg x5
117kg 5x5
Viking Press 68kg TM x5
Accessory:
Kneeling Unilateral Landmine Press - 15kg+Band - 10,10,5 (each side)
1 leg RDL 32kg - 10,10,5 (each side)
Kroc Row 32kg x23
Daily Work:
Pullaparts - loads
Pushdowns x40
Curls x30
Neck x30
Core x30
Squats were much better after decreasing the TM, on top set every rep was well controlled and explosive.
You still not using straps? That’s mighty impressive dude. Fair play!
Nah, no straps. I never find grip is really a limiting factor. Still a bit off my best lifts but got the anchor part of the template 2 weeks away so looking forward to seeing where I’m at.
Daily Work
Face pull x65
Pushdowns x50
Curls x40
Core x25
Press-ups x32
Back extensions x30
Followed by 2 mile weighted vest walk
Portals 5x5/3/1, 5’s week, session 1
Warmup: HLR 1x10, KB swing into high pull 20kg 1x5, 24kg 1x5
Trap Bar Deadlift’s
124kg x5
143kg x5
162kg 5x5
Swiss Bar Bench TM 91.5kg x
Accessory
Weighted Chins 10kg - 9, 8, 8
Banded press-ups - 9, 9, 7
DB dead stop lunge 14kg - 6, 8, 8
Daily work
Pullaparts x75
Pushdowns x45
Curls x30
Neck x45
Press-ups x9 + accessory
Good session, everything moved well and good bar speed.
Conditioning x9 hill sprints, 1 mile recovery walk.