Followed up this afternoon with some easy conditioning, below for 15-12-9-6-3:
KB Deadlift 32kg
Sit ups
Double KB Clean 20kg
Hand Release Pressups
Done in about 8 mins and followed up with 5 mins on the bike for recovery.
5 Likes
Easy conditioning
50 mins steady jogging - 5.58 miles, don’t think I’ve ever run that far before in one hit. Seems to take me a mile and a half to get into it and stop hating it.
6 Likes
Boring but Strong Week three, workout 11, 1s week
BB Deadlift:
122kg x5
139kg x5
155kg x5
98kg 10x5
Accessory:
1 arm DB Bench 37.5kg - 3x8, 30kg - 3x12 (each side)
Face Pull - 2x25
BB Curls 45kg - 2x10
Pallof Press - 15,20 (each side)
Single Leg Lying Curl - 2x20
Daily Work
Pullaparts x25
Neck x40
Pushdowns x30
Happy with how that moved, increasing reps on the unilateral press work and not a million miles away from where I was pre shoulder injury.
6 Likes
First thing this AM, fasted - 2.5 mile 20kg weighted vest walk
Boring but Strong Week three, workout 12, 1s week
Seated BB OHP:
49kg x5
55kg x5
62kg x5
39kg 10x5
Accessory
Chest Supported Swiss Bar Row 60kg - 5x14
Weighted Vest Pressups 8kg - 4x15
Zercher Reverse Lunge 40kg - 3x10 (each leg)
HLR - 3x12
Daily Work
Pullaparts x80
Pushdowns x25
Curls x20
Numbers on pressups are up, the reverse lunges have given me instant soreness in my glutes which probably tells me I need to be hitting these more. First cycle of BBS is done, increasing the lower body lift TM’s by 2kg and upper body by 1kg across the board so TM’s for next cycle are as follows:
BB Deadlift - 165kg
Swiss Bar Bench - 98kg
Seated OHP - 66kg
SSB Squat - 143kg
Zercher Squat - 128kg
Incline Bench - 93kg
Next cycle supplemental volume work at 70%, the 60% work has been fairly easy this cycle which is good.
7 Likes
Yesterday - 55 mins steady pace on exercise bike, skipped running as I’ve got some soreness around the outside of my ankle.
Today
Boring but Strong Week three, workout 13, 5s week
SSB squat:
93kg x5
107kg x5
122kg x5
100kg 10x5
Accessory
Incline bench SST
47kg x10
56kg x10
65kg x10
DB 1 arm floor press 26kg - 10, 12, 12, 15
Single leg SLDL 28kg - 3x15
Banded crunches - 10, 15, 20
1 arm Lat pulldown purple band - 15, 20, 20
Daily work
Pullaparts x60
Neck x60
Pushdowns x30
Curls x15
Calves x30
Best squat workout I’ve had in ages. Done a bit of reading over last couple of days about where I’m struggling with my squat, one of the tips is to widen the stance so gave it a go and put my feet several inches wider which seems to have done the trick, also feeling the squat a lot more in my quads. Still probably some work I could do with manipulating chains but I need to work that one out a bit more and have to incorporate that in daylight hours. Did start to tire a bit around set 8 of the supplemental work but that was more fatigue setting in.
6 Likes
Hard Conditioning
x6 hill sprints wearing 8kg vest
Was aiming for 10 but my daughter was up whilst I was on number 5, ran back to give her meds and get ready for school then bit later hit a tabata alternating between KB swings and KB goblet squat using the 24kb bell. Simple but effective, didn’t count reps just went for it.
5 Likes
Boring but Strong Week three, workout 14, 5s week
Swiss Bar Bench:
64kg x5
74kg x5
83kg x5
69kg 10x5
Accessory:
Zercher Squat SST:
64kg x10
77kg x10
90kg x10
Weighted Chins
12.5kg x11
15kg - 8,9
20kg - 2x6
BW - 2x14
Front Foot Elevated Split Squat 14kg DB’s - 3x10
DB Side Lateral Raise 11.5kg - 3x12
BB Skullcrusher 30kg - 14,16
Daily Work
Pullaparts x45
Neck x60
Pushdowns x15
Unbroken BB curls x51
Added some reps on the chins which is good but need to swap out the skullcrusher which is giving a popping sensation on my inner elbow, probably best to change it before it ends up becoming an issue
4 Likes
How wide is your squat stance now out of curiosity?
Easy Conditioning
50 mins of easy pace running done 5.64 miles which is 0.06 more than last week. Route I ended up doing included a couple of steep inclines so probably a bit more challenging than last route I did.
@rugby_lifting - I was slightly less than shoulder width, I’ve gone a couple more inches out so it’s slightly wider than shoulder width but not wide enough to constitute a sumo squat. Seems to have worked nicely the first time out, did notice that I didn’t have any lower back soreness or stiffness the day after which almost never happens.
3 Likes
Good to hear, i widened mine a while ago and made sure i pushed my legs out as i went down it it 100% helped me ‘feel’ the movement better in my quads.
1 Like
Boring but Strong Week three, workout 15, 5s week
BB Deadlift:
107kg x5
124kg x5
140kg x5
116kg 10x5
Accessory:
DB 1 arm Bench:
40kg x4
37.5kg - 2x8
30kg - 3x12
All on each arm
Face Pull 2x25
BB Curls 45kg 2x12
Lying Single Leg Curls 2x25
Pallof Press - 15,20
Daily Work
Neck x50
Calves x25
Pushdowns x15
Glad it’s 5 week, struggled a bit today. Could probably do with a rest day to be honest which given I’m away this weekend I’ll make happen.
5 Likes
Boring but Strong Week three, workout 16, 5s week
Seated OHP
43kg x5
50kg x5
56kg x5
46kg 10x5
Accessory
Chest supported Swiss bar row 65kg - 12, 14, 14, 12, 12
8kg Weighted vest press-ups - 18, 20, 20
Zercher reverse lunge 40kg - 13, 11, 12 (each leg)
HLR - 2x15
Daily work
Pullaparts x70
Curls x25
Pushdowns x35
Neck x50
That’s the end of 5s week, pretty knackered to be honest. Felt a bit bloated at the start of the week so eased of the calories a bit which I think has definitely affected recovery. Off to Peppa pig world today which should be an experience
6 Likes
Enjoy, I’ve never been but can imagine what it’s like. You’ll have a lovely time I hope.
2 Likes
Not had time to post last few days, works been busy and had a chunk of time taken up doing interviews. First time I’ve done a new hire so it’s been an experience.
Did sweet fa whilst I was away. @rugby_lifting it was good to be fair. Helped it was on a Friday so only pre school kids, the park is pretty big and not just peppa pig which was good for my sanity.
Started back up on Tuesday which means my whole week routine has gone to shit. Planning to play Rugby next Saturday so planning a 2 day lifting week for one week only so I’ll have to deviate away from BBS.
Tuesday:
SSB Squat:
100kg x5
114kg x5
129kg x5
100kg 10x5
BB Incline Bench (SST)
56kg x10
65kg x8
74kg x6
Single Leg SLDL 28kg - 2x15 (each leg)
1 arm DB Floor Press 29kg - 3x10 (each arm)
1 arm banded lat pulldown - 4x15 (each arm)
Banded Crunches - 2x20
Daily Work
Pullaparts x55
Neck x40
Pushdowns x35
Curls x0
Wednesday
Swiss Bar Bench:
69kg x5
78kg x5
88kg x5
69kg 10x5
Accessory:
Weighted Chins:
12.5kg x11
15kg - 2x9
20kg - 2x6
BW - 15,12
DB Side Lateral Raise 11.5kg - 16,14
Banded Pushdowns - 2x20
Single Leg Glute Bridge (BW) - 2x15
Daily Work
Pullaparts x50
Neck x40
Unbroken empty BB Curls x53
Core x0
Today
Hill sprints BW only x10 followed by 1 mile walk
5 Likes
First thing this morning, fasted - 40 mins 20kg weighted vest walk
Couple of hours later
Boring but Strong Week three, workout 19, 3s week
BB Deadlift:
116kg x5
132kg x5
149kg x5
116kg 10x5
Accessory
1 arm Flat Bench DB Press 37.5kg - 8,9,9 30kg - 12,14 (each arm)
Face Pull - 15,20,20
Banded Single Leg Curl 1x25 (each leg)
Pallof Press - 2x20 (each side)
BB Curls 50kg - 7,8
Daily Work
Neck x55
Pushdowns x30
Calves x25
Increase in reps on the DB bench which seems to be progressing nicely
3 Likes
Boring but Strong Week three, workout 20, 3s week
Seated OHP
46kg x5
53kg x5
59kg x5
46kg 10x5
Accessory
Chest supported Swiss bar row 65kg - 15, 15, 15, 13, 12
Zercher squat SST
77kg x10
90kg x8
102kg x6
Weighted vest press-ups 10kg - 17, 16, 16, 14
HLR - 15, 14, 11
Daily work
Pullaparts x55
Pushdowns x30
Curls x30
Calves x40
3 Likes
Yesterday got some easy conditioning in via steady state run, did a bit over 4 miles in just over 35 mins.
Today 1’s week, Rugby week:
SSB Squat
122kg x5
107kg x5
136kg x5
(messed the order up)
Swiss Bar Bench SSL 74kg 5x5
Accessory
Weighted Chins 10kg - 2x10, BW - 14,11
Unilateral Landmine Press 30kg - 3x10 (each arm)
1 leg lying curls x34 (each leg)
Daily Work
Pullaparts x50
Pushdowns x25
Curls x30
Neck x35
First time in a while I’ve got up to lift in the morning and really didn’t want to. Not the best workout but I turned up and got it done.
4 Likes
Today - Hard Conditioning
x10 hill sprints fartlek style. Went for something a bit different to make it more challenging. Did x2 sprints then ran on the road between another hill for another 2 sprints, rinse and repeat. Was more tiring but actually got through the work quicker than usual. Finished off with a 1.5 mile recovery walk.
2 Likes
Yesterday - Rugby Week, workout 2
Deadlift FSL 124kg 5x5
Seated BB OHP:
50kg x5
56kg x5
63kg x5
Accessory
Chest Supported 1 arm KB Row 24kg - 3x15 (each arm)
Flat DB 1 arm Bench 37.5kg 1x8, 30kg 2x12 (each arm)
Front Foot Elevated Split Squat 14kg - 12,12,14 (each leg)
Daily Work
Neck x60
Pullaparts x60
Core x25
Today
Hard Conditioning
For time:
x100 KB Swings 24kg
x80 situps
x60 pressups
x40 KB Snatches 20kg (20 each side)
x20 Pullups
Done in 16:22, grip was the limiting factor on the pullups which ended up making this last longer than it should of. The swings absolutely smoked by forearms and were done pretty quickly. Followed up with some light daily work:
Side Lateral Raises 9kg 2x15
Empty BB Curls x47
Pushdowns 2x15
Pullaparts 5x10
Donkey Calf Raises 20kg 2x20
Followed by 10 mins recovery walk.
Planned to do a bike style WOD and some sprints but the resistance disappeared out of the bike and saw a small wire sticking out the side so really hope I’ve not broken it.
3 Likes
I need to do these again. Of all the calf work variations I’ve tried, I think these were the most effective for me.
I’m curious how you load these. I strap on a bunch of plates with my dip belt, but maybe there’s a better way?