Hard conditioning
X4 hill sprints, ran back as my daughter was up. Did her meds and she went back to sleep so headed to the shed for the following
X1 tabata alternate rounds between KB swings and KB deadlifts started with 20kg bell as warmup for first round then onto 24kg bell
Then did Task Tabata which consists of Tabata rounds of the following
Pull-ups
Press-ups
Sit-ups
Squats
Keep going between rounds till you hit a total of 300 reps, got the 300 in 21 rounds kept to tabata protocol of 10 seconds rest between rounds, pretty challenging WOD but one I’ll use again for sure
Easy Conditioning
30 mins steady state on rower followed up by 20 mins weighted vest walk once my arse cheeks had gone numb
@rugby_lifting going to do PR and widowmaker anchor in 3/5/1 style and using 5’s as a widowmaker only. Will follow that up with a 3 week diet break which fits nicely with a diet post christmas and then into BBB
I absolutely have other than squat days which have been a nause. Will look to run again dependant on results in the anchor as my goal with this has been strength, definitely seen some upper body size gains but don’t think my lower body has responded as well to BBS size wise
@SvenG - Not going to lie you’re the inspiration behind this and I fully reserve the right to curse you as a result of this
This morning:
Warmup sets for SSB Squats done, just about to load the bar up with first working set weight and my daughter was up at 05:07. Cut a long story short her epilepsy was rampant this morning (she’s fine now, just day to day life sadly) so I didn’t get back out until 05:48 which led me with less than 10 mins. Instead of throwing myself a pity party I cleared the weights away and did a KB snatch tabata alternating sides between rounds. Plan is to do the squats tonight, worst comes to worst I am WFH tomorrow so could just do the next 3 days on the spin knowing I’m on a deload next week.
You’ve got to be a strong guy mentally to keep doing what you are doing with your daughters health always in the back of your mind. Just wanted to let you know you are a strong dude.
Went easy on the accessory work as I’m going 3 days lifting on the bounce. Top set moved fairly well, thinking there’s something in programming squats on WFH days (normally Friday’s) when I can get some movement in during the day to loosen everything up. Glad BBS is over for squats though, today’s volume was a drag.
Thank you @rugby_lifting that’s very kind of you to say so and it’s sincerely appreciated. I don’t feel like what I do is anything special, I’ve just been of the mindset that life needs to carry on as much as possible for her sake as much as my own. She’s still with us and getting happiness more days than not and whilst I know the outlook is pretty fucking bleak I choose very much to take it one day at a time.
Accessory
Chest Supported Swiss Bar Row 80kg - 9,10,10,9,9
Weighted Vest Pressups 10kg + thin red band - 18,14
Pallof Press thick green band - 2x20 (each side)
Daily Work
Pullaparts x50
Pushdowns x25
Calves x40
Accessory:
DB Incline Press 35kg - 3x12
Face Pull Thick Green Band - 2x15
BB Curls 50kg - 2x10
Single Lying Leg Curl - 16,17
Accessory
Neck x50
Pushdowns x25
Boring But Big 3 month challenge
It’s done, down and completed. It’s been tough no doubt, today was no exception. No reps or sets missed on the barbell work, had a couple of days due to time that I ended up a bit lighter on total accessory work. Will probably do a full write up once I’ve done the anchor and seen what results I’ve had from following this template.
Hard Conditioning
x8 hill sprints followed by 20 min recovery walk
Amazing not having done a decent sprint session for a couple of weeks how much this sucked.
How to ruin a perfectly good workout - do squat widowmakers. Bit disrupted this morning to a couple of reasons so had to rush some of the accessory work hence lower numbers. Think I’ll be using a 5 set AMRAP for BW chins and try and better the total number of reps each time
