Full body 1000% awesome, week one, workout one
Zercher Squat
74kg x5
84kg x5
95kg x5
Swiss Bar Bench 74kg 5x5
Accessory work
Pull-ups - 5x10
Flat 1 arm bench 30kg - 3x10
Swiss bar glute bridge 75kg - 10, 10, 12
HLR - 2x10
Daily work
Pullaparts x50
Neck x45
Unbroken empty BB Curls x54
Pushdowns x15
Calves x35
All done in around an hour, superset the bench warmup with the main squat work, following that I superset the pull-ups with the bench work. Was weird not spending the entire time panting, enjoyed the session. Bar speed was good but I’ve dropped bench TM down to 92.5kg with expectations I’ll increase at the end of the cycle
6 Likes
Conditioning day
X9 hill sprints, followed by 30 mins walk
Got some doms today on my right Lat and chest which I’m assuming is down to the change in pace of the workouts. On the walk had a real urge for some meat so ended up having some steak I did on the Saturday BBQ with my oats
7 Likes
Full body 1000% awesome, week one, workout two
BB Deadlift:
102kg x5
116kg x5
131kg x5
Incline Bench 70kg 5x5
Accessory:
Banded Pressups Black Band - 15,20
Chest Supported DB Row 30kg - 15,14,15,11
SSB Hatfield Rear Lunge 40kg - 12,10,10 (each leg)
Daily Work:
Pullaparts x60
Neck x45
Curls x25
Core x40
Pushdowns x30
Calves x30
6 Likes
Easy Conditioning
35 mins steady state run, 3.7 miles. Short recovery walk around .5 mile
My legs felt real tired this morning, somewhat induced by the rear Hatfield lunges yesterday which was a new exercise for me. Glutes were sore af so opted for a gentler pace today rather than a balls out best effort 5k.
6 Likes
Full body 1000% awesome, week one, workout three
SSB Squats 104kg 5x5
Swiss Bar Bench
65kg x5
74kg x5
83kg x5
Accessory
Weighted Chins 10kg - 10, 10, 8, 9
Weighted Back extensions 10kg - 3x10
Lateral raise 12.5kg - 15, 20
Daily work
Pullaparts x50
My daughter had a couple of seizures this morning so this was against the clock, did it in about 38 mins. Weirdly she’s not had a bad day by all accounts, sometimes it’s like she needs a seizure to reset.
Back on the SSB back squat for the volume portion of this template. TM a few kgs down as not done for over 6 weeks, felt fairly comfortable.
Did a weigh in this morning, came in at 215lbs which is disappointing as it’s my pre holiday weight. Having said that I’m wondering whether the change in routine given this template is dramatically different to fat loss and prep hasn’t given me a bit of a muscle gain as I feel and look a bit leaner IMO.
Been an enjoyable week, I like the the split of the workouts and proper full body training. Feeling a bit sore and tired as I write this but I have spent 7 hours in the car today
7 Likes
Conditioning Day - Hard
Inspired by @T3hPwnisher, where you lead others follow and imitate. I was definitely cursing you in my head after the 3rd round
Viking Lindisfarne workout
5 mins row
Followed by:
x5 snatches each arm 24kg bell
x10 Viking Attachment Thruster 10kg plate
x15 Viking Attachment Row 10kg plate
Farmers Walk with two 20kg KB’s around 12m I’d guess end to end garden path
AMRAP 20 mins, did 8 rounds
Followed by x1 round of tabata rowing
All whilst wearing a 5kg weighted vest
Short weighted vest walk followed with the full 20kg complement, was planning for 20 mins but my daughter was up. Yes, this was as hideous as it looks.
7 Likes
Holy cow, I love the layout of this! You totally got after it dude: outstanding work!
1 Like
@T3hPwnisher thanks, truly awesome to hear coming from you.
Todays conditioning x10 hill sprints followed by 1 mile recovery walk. Hitting 10 was relatively easy with no fatigue, therefore for some progression it’s time to add a weight vest next week
5 Likes
Full body 1000% awesome, week two, workout one
Zercher Squat
68kg x5
79kg x5
89kg x5
Swiss Bar Bench
79kg 5x5
Accessory
Weighted pull-ups 2.5kg - 8, 8, 7
BW - 10, 11
Swiss bar Glute bridge 85kg - 3x10
Flat 1 arm DB bench 31.5kg - 10, 10, 14 each arm
HLR - 2x10
Daily work
Pullaparts x50
Neck x55
Curls x35
Pushdowns x50
Calves x15
Followed by 10 mins on the bike
7 Likes
Conditioning
5k best effort done in 25:14
I’m definitely calling this hard conditioning, not quite sure how I’d ever got one done in nearly 4 mins less time but then again it was during the first lockdown with no access to weights and over a stone less than I am now. I hate doing these but just got to keep taking the medicine.
6 Likes
Full body 1000% awesome, week two, workout two
BB Deadlift:
94kg x5
109kg x5
123kg x5
Incline Bench 70kg 5x5
Accessory
DB Chest Supported Row 32.5kg - 4x12
Banded Pressups Black band - 2x16
Pallof Press Purple band - 2x20 (each side)
Daily Work
Pullaparts x55
Neck x45
Calves x40
Curls x30
Pushdowns x20
Finisher - ABC Complexes 20kg bells, x18 in 5 mins equal to PR, followed by 5 mins on bike
Deadlifts were double overhand grip which continues to improve, incline bench also a really good speed. Decided to change the single leg to core in light of the fact I’m getting more conditioning done via running however given the time I got the lifting done a little voice inside prompted me to get some ABC’s done, this is 5 minutes of pure pain.
6 Likes
Easy Conditioning
40 mins steady state run - 4.26 miles. Whilst I wouldn’t say I enjoyed it it’s certainly getting less shit.
6 Likes
Full body 1000% awesome, week two, workout three
SSB Squat 104kg 5x5
Swiss Bar Bench
60kg x5
69kg x5
79kg x5
Accessory
Weighted Chins 10kg - 12,11,11,9
DB Lateral Raise 14kg - 12,14
Weighted Back Extensions 15kg - 3x10
Hanging Knee Raises 1x20
Daily Work
Pullaparts x55
Pushdowns x35
Curls x20
Neck x55
Happy with that, them chins though! Really not sure where the first set of 12 came from given I’d hit 8/9 reps last week
6 Likes
Conditioning
Didn’t go as planned today, got up early but my youngest who has got chicken pox woke up too. Finally got a half hour between meetings and knocked this out:
Front Squat 45kg x5
Push Press 45kg x8
Bent Over Row 45kg x10
Med Ball Slams 8kg x15
KB Swings 24kg x20
x5 rounds done in 12:28
Followed immediately by 5 mins static pace on bike then going into a Tabata.
6 Likes
Full body 1000% awesome, week three, workout one
Zercher Squat:
79kg x5
89kg x5
100kg x5
Swiss Bar Bench 79kg 6x5
Accessory:
Weighted pull-ups 2.5kg - 7,8,8,8
DB 1 arm flat bench 32.5kg - 3x10 (each arm)
Banded Lying leg curls 1x28
Daily work
Pullaparts x55
Neck x35
Curls x15
Pushdowns x40
Bought this one forward a day as it was chest meal last night and I like to use the benefit of that. Did this round the little one playing in the garden so had a couple of sets of hide and seek in the midst. My forearms ache to fuck after yesterdays WOD style conditioning.
7 Likes
Conditioning
X10 rounds of
2 mins bike
Alternate between KB snatch 20kg and BB clean and press 40kg. Started off at 5 reps and added a rep each round so got up to 9 reps on each exercise by the end, snatches were on both sides, finished with a sprint. Another one outside after my daughter was up before 5 with me, these chicken pocks are horrible, so stuck all the equipment outside in the mid morning sun
6 Likes
Conditioning
x8 hill sprints with 5kg weighted vest. Amazing how the addition of an extra 5kg’s makes such a big impact. Finished off with a 20 minute walk with said weighted vest on. Will add 1kg next time.
6 Likes
@SvenG I actually think it could have been 7kg as I’ve got 18kg in weight blocks so reckon the vest is possibly 2kg or they could just be 1.1111kg each
Full body 1000% awesome, week three, workout two
Deadlift:
109kg x5
123kg x5
138kg x5
Incline Bench 70kg 5x5
Accessory
Banded Pressups Black Band - 18,16,16
Chest Supported DB Row 32.5kg - 14,12,12,8
Reverse BW Lunge x25 (each leg)
Daily Work
Pullaparts x60
Neck x60
Curls x40
Pushdowns x40
Calves x30
Bit of a off plan session on accessory so I could hurry up and help with kids before going to work hence lighter accessory work
5 Likes
Yesterday, easy conditioning. 40 mins steady state jogging did 4.35 miles which was up 0.09 miles from last week.
Today Full body 1000% awesome, week three, workout two
SSB Squats 6x5 104kg
Swiss Bar Bench:
69kg x5
79kg x5
88kg x5
Accessory:
Weighted Chins 12.5kg - 3x10,1x8
DB Lateral Raise 14kg - 2x15
Weighted Back Extensions 15kg - 2x12
HLR - 2x10
Daily Work
Pullaparts x65
Pushdowns x30
Unbroken BB curls x58 which I think is a new PR
Neck x15
Calves x40
Added an extra set of squats as it felt pretty good and really felt them in my quads. Feel like I’ve properly owned 1’s week this week. TM’s going up across the board for next cycle
6 Likes
