Ah shit, that sucks man. Hope it’s a speedy recovery.
2 Likes
Sorry to hear that, hope you are back up on your feet soon.
2 Likes
Damn, hang in there!
Rest HARD and get well soon!!
Thanks for the best wishes, bit of a strange one really had a rough 48 hours and got up this morning and just had some head cold like symptoms so being a fuckwit I decided to train. It’s the third time I’ve had Covid now, least it gets easier with each iteration I’ve had!
Swiss Bar Bench:
63kg x5
73kg x5
82kg x5
58kg 10x5
Accessory
Chins:
12.5kg x10
15kg - 8,6
20kg x5
BW - 12,10,10
Trap Bar SLDL 97kg - 8,10,10
Banded Crunches - 3x15
Weighted Vest Pressups 8kg - 14,12,14
BB Skullcrusher 30kg - 3x10
Daily Work
Pullaparts x75
Neck x50
Calves x20
Unbroken BB Curls x48
I think I actually feel better a couple of hours after doing this then I did this morning when I woke up, all things being equal not a bad effort and was pretty enjoyable. A point to also note, yesterday I had some abdominal doms which given I did no direct core work on Sunday I can only assume came from the high squatting volume which isn’t something I’ve ever experienced before through squatting alone.
7 Likes
Conditioning x7 hill sprints followed by about 1 mile walk. As per usual got this done early, was out by 5am used my usual place where I know I never bump into anyone. Weirdly no one else in the house has come down with it not even my kids who have not been distancing from me.
6 Likes
Boring but Strong, workout 3, 5s week
BB Deadlift:
106kg x5
122kg x5
139kg x5
98kg 10x5
All done beltless, all supplemental work was double overhand grip and touch and go focusing on bar speed.
Accessory:
Flat Bench 1 arm DB Bench (each arm):
32.5kg x11
35kg - 8,9
30kg - 2x12
Pullaparts x50
BB Curls 40kg - 3x12
Front Foot Elevated Split Squat BW only (each leg) - 10,12 (saw @Spock81 doing these on her log and thought I’d give them a try, not done them before but got a satisfying pump and stretch from them)
Pallof Press - 2x15 (each side)
Daily Work
Pushdowns x20
Calves x30
Neck x50
That was interesting, on the last template the deadlift volume was pretty light and hadn’t considered that coming into this so my original plan included some more challenging assistance work but after completing the sets I knew pullups weren’t going to happen so opted to include the pullaparts as assistance which considering I’m doing 13 working sets on deadlift I don’t feel is a cop out. All the reps were really clean and fast including the main sets. Wasn’t a conscious effort to go beltless but everything felt pretty good movement wise.
7 Likes
Boring but Strong, workout 4, 5s week
Seated BB OHP
42kg x5
49kg x5
55kg x5
39kg 10x5
Accessory
Chest Supported Swiss Bar Row 55kg - 14,14,12,12,12
Zercher Squat SST:
64kg x10
75kg x10
88kg x10
1 arm DB Floor Press 24kg - 2x10 (each arm)
Zercher Reverse Lunge 40kg - 1x10
HLR - 3x12
1 arm band pushdown - 3x20 (each arm)
Daily Work:
Pullaparts x60
Curls x15
Neck x30
So that’s a wrap on the first week of BBS, all said and done it’s been pretty solid and as mentioned before with the weights on the supplemental volume somewhat humbling, definitely one to park the ego at the door. Do need to mess around with some of the accessory work, the floor presses weren’t really working a day after DB benching, also had to back off the lunges today as I could feel my glutes tightening after one set and mindful of squatting on Sunday.
7 Likes
Conditioning
40 mins of running, did 4.26 miles at nice easy pace. Was easier than I thought it would be, still a bit chesty but did a negative test yesterday
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Boring but Strong Week two, workout 5, 3s week
SSB squat
99kg x5
113kg x5
127kg x5
85kg - 10x5
Incline bench SST
55kg x10
64kg x8
74kg x6
Trap bar row 77kg - 12, 12, 14, 14, 14
DB 1 arm floor press 24kg - 10, 12, 12
KB swings 32kg - 2x15
Hanging knee raises - 2x15
Daily work
Pullaparts x50
Neck x30
Pushdowns x25
Curls x15
Was really muggy even at 6am, sweat was literally pissing from me after a couple of squat sets. Back felt a bit cranky this morning, went beltless first couple of supplemental sets but bar speed felt slow so stuck it back on and everything felt fine after that.
5 Likes
Hard Conditioning
x10 hill sprints followed by 1 mile recovery walk, no weighted vest but will revert back to it next time. Plan for conditioning this week and probably the rest of the block will be to do the prescribed x2 hard conditioning sessions per week, one being hill sprints the second will be a WOD style workout when working from home on a Friday a few hours after lifting. Rest of the conditioning will be coming from longer distance running/exercise bike sessions.
5 Likes
Boring but Strong Week two, workout 6, 3s week
Swiss Bar Bench:
68kg x5
78kg x5
87kg x5
58kg 10x5
Accessory
Chins:
12.5kg x10
15kg - 2x8
20kg - 2x5
BW - 12,10
Single Leg SLDL 28kg - 2x15
Banded Crunches - 1x25
DB Side Lateral Raise 9kg - 3x17
BB Skullcrusher 35kg - 1x15
Daily Work
Pullaparts x50
Neck x45
Kids were up early (05:30) so had to cut this short, swapped to single leg SLDL as it’s quicker to setup and do so probably keep that in for benefit of time
6 Likes
Yesterday, easy conditioning 48 mins of steady state running did 5.3 miles.
Today
Boring but Strong Week two, workout 7, 3s week
BB Deadlift:
114kg x5
130kg x5
147kg x5
98kg 10x5
Accessory:
DB 1 arm Bench:
37.5kg x7
32.5kg - 2x12
35kg x8
30kg - 2x10
All each side
Face Pull x50
BB Curls 45kg - 2x8
Pallof Press - 10,15,20
Pushdowns x25
Bit of a rush and kid disrupted workout so missed some single leg and neck work. Deadlifts again beltless, was hard going but think I probably need to start making a conscious effort to eat more. Just eating instinctively at the moment, TM’s and supplemental volume %'s going up next cycle so will definitely need more calories.
6 Likes
I’ve always been against eating instinctively but with this bulk I’ve found that when I’m hovering around what I believe to be maintenance, my body seems to give me signals that I need a few hundred more calories.
My missus cooks the evening meals and she’ll often give me a calorie estimate (lucky, I know). Sometimes I’ll work it out myself. Occasionally she might have misread or miscalculated, and on those days, however crazy it sounds, my body can feel it. I can get to 10pm and I just know she was wrong. When I go and do the maths myself and find out she overshot it by 200-300cals or something, I already knew! My body already knew!
1 Like
After tracking calories religiously for a few years it’s taken me a bit of a step change but I can’t imagine tracking again. I trust myself to eat high quality food the vast majority of the time and know that I need to effectively fuel my workouts.
If I suggested this to mine I’d quite quickly find I was responsible for cooking my own meals…
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Heh, there do come a few “cook your ####ing own food” moments but for the most part she’s fine with it. If the meals aren’t simple to work out she’ll tell me there’s no chance.
1 Like
AM Workout
Boring but Strong Week two, workout 8, 3s week
Seated OHP:
46kg x5
52kg x5
59kg x5
39kg 10x5
Accessory
Zercher Squat SST:
75kg x10
88kg x8
100kg x6
Chest Supported Swiss Bar Row 60kg - 5x12
Front Foot elevated split squat 8kg vest - 10,12 (each leg)
Weighted Vest Pressups 8kg - 14,14,12,12
1 arm pushdown - 15,20
HLR 2x12
Daily Work
Pullaparts x65
Neck x40
Curls x30
PM Workout
Modified Claudia WOD:
24kg KB Swings x20
500m on buke
x5 rounds, done in 07:49
7 Likes
Yesterday, easy conditioning 4 miles in about 36 mins. Nice and comfortable at a 9 minute mile including a couple of coughing fits. Still not got the Covid off my chest.
Today
Boring but Strong Week three, workout 9, 1s week
SSB squat:
106kg x5
120kg x5
134kg x5
85kg 10x5
Accessory
Incline Bench SST
60kg x5
69kg x5
78kg x5
Single leg SLDL 28kg - 10, 10, 12, 12
DB 1 arm floor press 24kg - 3x14
Trap bar row 77kg - 5x10
Banded crunches - 15, 20
Daily work
Pullaparts x50
Neck x50
Unbroken BB curls x48
Pushdowns x40
Calves x25
Squatting felt best it has for a while, my first rep on the heavier 2 sets tends to be a bit of a slow grinder with the rest fine, not sure why this keeps happening. Will increase the squat TM but probably only by 1 or 2kg just to keep progression going. First time doing the unbroken curls for a couple of weeks which showed. Time to eat.
6 Likes
This happened to me for a while. Turns out my descent for some reason was always way quicker on the first rep. May not be your issue, but could be something to consider.
1 Like
Yesterday
x10 hill sprints followed by 1 mile recovery walk
Today
Boring but Strong Week three, workout 10, 1s week
Swiss Bar Bench:
73kg x5
82kg x5
92kg x5
58kg 10x5
Accessory
Zercher Squat SST:
81kg x5
94kg x5
106kg x5
Weighted Chins
12.5kg x10
15kg - 2x8
20kg - 2x6
BW - 14,12
Front Foot Elevated Split Squat 9kg DB each hand - 10,12,12,12
DB Side Lateral Raise 11.25kg - 14,14,12
BB Skullcrusher 37.5kg - 2x10
Daily Work
Pullaparts x60
Neck x40
Core x10
Curls x40
Pushdowns x25
6 Likes