7 Week Protocol -Deload, workout 1
Swiss bar bench
70kg x5
80kg x3
90kg x1
100kg x1
Accessory
BW chins - 3x10
Db Incline press 35kg - 4x8
HLR - 3x10
Daily work
Pullaparts x80
Pushdowns x30
Curls x30
Neck x30
Normally start the week off with either squat or deadlift following the Saturday night cheat meal but for the next block I’m doing a 5th day at the end of the week for GPP. This means I’m changing the structure of the training week.
7 Week Protocol -Deload, workout 2
SSB Squat:
101kg x5
115kg x3
127kg x1
144kg x1
Accessory
Double KB Clean and Press 20kg - 8,8,10
BW Back Extensions - 3x15
BB Curls 40kg - 3x10
Daily Work
Face Pull x55
Pushdowns x30
Core x30
Followed by 20 minute weighted vest walk.
Back is achy and mobility not great, the first two sets however felt fairly light. Conversely the 144kg felt heavy as, but I often find with a prescribed number of reps on the top set I always come away thinking - not sure I’d got more in me.
That’s a hard looking deload session.
@rugby_lifting Just keeps the weight high but at a low intensity given the low number of reps.
Conditioning - 1.5 mile run, done in 12:30ish. Followed by 2 mile walk.
My aerobic conditioning is not great, this hurt more than it should. Need to work on this during the next training block. In all honesty I give it short shrift as I hate doing it, much rather go and do some hill sprints instead.
7 Week Protocol -TM Test (just this session), workout 2
Incline Bench:
40kg x5
50kg x5
60kg x5
70kg x5
80kg x5
85kg x5 - to be used as TM for next cycle
Accessory
Pullups 3x10
Leaning Lateral Raise - 12,10,10
Pallof Press with HKR - 2x15
Daily Work
Pullaparts x80
Neck x45
Pushdowns x20
Curls x20
Incline press to replace the Viking Press for next two templates. I’m running Fat Loss + Prep for next two cycles followed by the Beach Body Challenge (which I’ve wanted to run for a while). Because of space limitations Viking Press doesn’t allow me to run the next template properly, and I felt that incline gives the Beach Body Challenge a better balance than just doing an overhead press.
7 Week Protocol - Deload, workout 4
Trap Bar Deadlift
137kg x5
158kg x3
179kg x1
187kg x1
Accessory
BB Hang Clean:
Bar x5
30kg x5
40kg 2x5
HLR 1x20
BB Bent over row 60kg - 3x10
Banded Pressups (light band) - 3x15
Daily Work
Pullaparts x50
Pushdowns x30
Curls x30
Neck x30
Considered all week about changing my deadlift to another variation but decided to just reduce the TM given I’ve been struggling with it. Strange it’s dropped off since I’ve started dieting, it’s not normally a lift I struggle with when I’m restricting calories but coupled with some kind of back strain I was fighting the inevitable. TM for next cycle will be 187kg, this will at least allow me to make some progress again. Also starting on the hang cleans and getting used to the movement, it’s not one that comes naturally to me, requires a certain amount of coordination that I just don’t have in abundance. The Beach Body Challenge programmes hang cleans, much as I don’t like tinkering with the template too much I might go for a high pull instead.
Conditioning
Another steady state run, was actually embarrassed about how difficult I found the one earlier in the week. Did 2 miles in 17:36 without really pushing it. Followed by a one mile walk.
I used to be able to do 5k in 21 minutes.
I feel your pain with the steady state running, it’s such a hard activity to pick up and takes time to adapt to. I see you regularly hit the hill sprints, but just going out for a run can feel such a chore!
@Orro19 i don’t mind the hill sprints, whilst I wouldn’t say I look forward to them I find the changing tempos at least means I have to think and am therefore stimulated albeit only slightly. On a run I just feel myself hating every minute and being bored despite the inclusion of an audiobook. The last couple of runs have told me it’s something I need to get back to doing though.
Easy conditioning today, 2.4 mile weighted vest walk. Weighed myself this morning, coming in at 218lbs, that’s a 5lb drop in 3 weeks which I’ll take. Zero calories or macros tracked
5/3/1 Fat Loss and Prep, week one, workout one
Swiss Bar Bench
70kg x5
80kg x5
90kg x5
FSL 70kg 5x5
Accessory done between sets:
Face Pull 2x25
Single leg squats BW 2x15 (each leg)
Chins BW 2x15
KB row 24kg 2x20 (each arm)
KB swings 24kg 2x25
Daily work:
Neck x45
Pushdowns x35
Curls x25
Core x45
All done in around 28 mins, daily work done in between sets of accessory and main lift to make the workout suck more. Having said that until the swings I didn’t feel particularly taxed, all lifts pretty much done fairly well. Going to treat this similar to Easy Strength for fat loss with end of each workout get my heart rate up and go for a walk
Followed by 20 minute walk
Conditioning
2 mile run, about the same time as last time but sucked less. Followed by one mile walk.
5/3/1 Fat Loss and Prep, week one, workout two
SSB Squats:
101kg x5
115kg x5
129kg x5
FSL 101kg 5x5
HLR 1x15
Banded Crunches 2x15
Pressups 4x20
Inverted Neutral Grip Row 4x10
Daily Work:
Pullaparts x50
Pushdowns x30
Curls x40
Neck x45
Back Ext x30
All done in 35 mins excluding warmup, followed by short recovery walk.
Hip and glutes felt bit dodgy, didn’t do a finisher as a result of this and the fact my heart rate was fairly elevated. Used the Swiss Bar for the inverted rows which provided a different stimulus,.
All daily work done between sets.
That’s a lot of work in 35 minutes. Whats your rest time on the Squats?
Great work all round again by the way!
As little as needed, paying for it today. Not had DOMS like it for a while. Pretty much was going from the squats to a set of the daily work I.E. 10 pushdowns/pullaparts etc and then the pressups or inverted rows then back to the squat. I normally superset all my work anyway so I’ve not found the first couple of sessions particularly taxing.
Conditioning for today:
WaLRUS challenge C + extra squats
Pressups x50
Chins x25
Squats x50
KB Snatches x50 (each arm)
11kg weighted vest, 16kg KB. Done at a steady pace in 18:30ish
Daily Work:
Face Pull x60
Pushdowns x30
Curls x30
Back x30
Core x30
5/3/1 Fat Loss and Prep, week one, workout three
Incline Bench Press
60kg x5
68kg x5
77kg x5
FSL 60kg 5x5
Accessory done between sets
Chins 2x15
Face Pull 2x25
Lunges 2x15 (both legs)
KB Row 24kg 2x20 (both arms)
KB Swings 24kg 2x25
Daily Work
Curls x20
Pushdowns x30
Core x30
Neck x45
All done in about 32 mins, followed by one mile weighted vest walk.
5/3/1 Fat Loss and Prep, week one, workout four
Hang clean:
40kg x5
45kg x5
50kg x5
Trap Bar Deadlift:
131kg x5
150kg x5
168kg x5
FSL 131kg 3x5
Accessory between sets
HLR 3x15
Pull-ups 4x10
Press-ups 4x20
Done in 33:16
Daily work
Pullaparts x60
Pushdowns x50
Neck x30
Curls x20
Conditioning
2 mile run in 17:07, felt much better today with nearly 30 seconds off last weeks time. Followed by one mile recovery walk
5/3/1 Fat Loss and Prep, week two, workout one
Swiss Bar Bench
65kg x5
75kg x5
85kg x5
FSL 65kg 5x5
Accessory done in between sets
Pullaparts (low, med, high) 2x30
BW Chins 2x15
BW 1 leg squats 2x15
KB 1 arm row 28kg 2x20
KB swings 24kg 2x25
Daily work
Core x60
Neck x45
Pushdowns x30
Curls x25
All done in under 34 mins including warmup. Followed by 1 mile walk.
This week going to create a bigger calorie deficit. Had been having 50g of oats, scoop of whey and berries. This week thats going to be a banana and scoop of whey. 5 more planned weeks of dieting to go.
5/3/1 Fat Loss and Prep, week two, workout two
SSB Squats:
93kg x5
108kg x5
122kg x5
FSL 93kg 5x5
Accessory in between sets
Pallof press 3x15
Press-ups 4x20
Inverted Swiss bar row 4x10
Daily work in between accessory and main lift:
Pullaparts x60
Neck x40
Pushdowns x40
Curls x40
All work done inside of 30 mins
Bit of a late one, went out last night for a few beers so wasn’t getting up early despite being fairly sensible as I rarely drink these days. Hopefully playing rugby Saturday so doing the squats workout today means I should hit my sessions with a days rest on Friday. Alarm set for running based conditioning tomorrow.
Conditioning easy hard
X6 hill sprints followed by short recovery walk. Jim doesn’t recommend hard conditioning during fat loss and prep, however being as I’m not struggling with workouts I want to get a short weekly hill sprint session in just to prevent regression.