Easy Conditioning
5 mile run, steady pace.
Actually enjoyed this along the canal side before the rain started. Felt pretty good and could’ve probably done another half a mile but pulled up at the 5 mark
6 Likes
Full Body 1000% Awesome, 3s week, Workout 10
Start of second leader cycle
BB Squat
119kg x5
136kg x5
153kg x5
Swiss Bar Bench 77kg 7x5
Accessory
T Bar Row 80kg - 11, 12, 12, 12
1 leg SLDL 35kg - 3x12 (each leg)
Viking press 55kg - 12, 14, 14
Bonus work
Pullaparts - plenty
Neck x40
Unbroken empty BB curls x81 new PR
Rotator cuff 2x15
9 Likes
Hard Conditioning
Had planned some sprints but kids waking up and then going back to sleep forced me to alter my plans:
Kettlebell King WOD
5 rounds for time
x15 KB Swings 32kg
x10 lunges
x15 cals on bike
x10 pressups
x15 situps
x10 Sumo DL with High Pull 32kg
Done in 19:12
Followed by 25 mins recovery on bike.
8 Likes
Full Body 1000% Awesome, 3s week, Workout 11
BB Deadlift
133kg x5
152kg x5
171kg x5
Seated BB OHP 62kg 7x5
Accessory
Chest Supported BB Row 80kg - 9,10,9,8
DB Bench 35kg - 2x10
Weighted Situps 25kg - 2x14
9 Likes
What kind of bike is it you use? Are you just going through the motions or is it quite intentional with what you’re doing?
I only ask as I recently decided I had the gear too high on my gyms skillbike because it’s always my legs fatiguing before my cardiovascular system.
Yesterday
Easy Conditioning - 4.25 mile run, steady pace. Limited by time. My “easy” pace is starting to get quicker by about 10 secs per mile
Today
Full Body 1000% Awesome, 3s week, Workout 12
BB Squat
120kg 1x5
136kg 5x5
Swiss Bar Bench
67kg x5
77kg x5
86kg x5
Accessory
JM Press 42.5kg - 10,10,10,11
Weighted Chins 17.5kg - 25 reps as few sets as possible - 6,6,5,6,2
Weighted Back Extensions 25kg x7
Ran out of time
Squats feeling quite good, should probably try and get some videos done for my own benefit but my bar speed feels on point with what we’re trying to achieve on these sets. I’m actually quite surprised with how much of an impact the mobility work has on my recovery from both a rehab and prehab perspective.
Just an exercise bike, a Bodymax one which I found on a sale for about £120. To be honest it’s decent for the price, I bought a rower for a similar price a couple of years ago and it’s a bag of shit.
Depends, for the WOD I did the other day I was going hell for leather so effectively some sprints. If I’m doing a steady pace I tend to go at a pace where I’m mildly out of breath so it mimics my running pace. (Tactical Barbell Conditioning is a good guide for this). Recovery work tends to be more of a dawdle pace. I adjust resistance accordingly
10 Likes
Hard Conditioning
x8 hill sprints followed by just under 1.5 mile recovery walk.
7 Likes
Saturday
Easy Conditioning - 4.55 miles run, steady state
Yesterday
Full Body 1000% Awesome, 5s week, Workout 13
BB Squat
111kg x5
128kg x5
145kg x5
Swiss Bar Bench 77kg 7x5
Accessory
Weighted Chins 17.5kg - 6,6,7,4+2
My youngest was up at 05:45 yesterday, managed to get her sat on one of her play chairs watching the tablet for 30 odd mins before she got bored and we had to go back inside. Didn’t get opportunity to get back in and finish the workout
Today
Hard conditioning x9 hill sprints followed by 1 mile recovery walk
7 Likes
My son was 7 before I left for this deployment and he’s absolutely notorious for being our houses early riser. When he is up and ready to go we’ll go for a walk, I’ll ruck. It’s nice, we get extra time together and it burns some of his early energy out to help his mom haha
1 Like
It’s a rarity for this one to be fair. I try to get her to have a go on the 2kg KB from time to time but she weren’t feeling it yesterday.
2 Likes
Full Body 1000% Awesome, 5s week, Workout 14
BB Deadlift
124kg x5
143kg x5
162kg x5
Seated BB OHP 62kg - 7x5
Accessory
Chest Supported BB Row 80kg - 9,8,8,8,8
Flat DB Bench 35kg - 10,10,7,8
Weighted Situps 25kg - 12,13,14
6 Likes
Yesterday
Easy Conditioning - 5 mile run, steady state
Today
Full Body 1000% Awesome, 5s week, Workout 15
BB Squat
119kg x5
128kg 2x5
136kg 2x5
Swiss Bar Bench
62kg x5
72kg x5
82kg x5
Accessory
BW Chins - 12,14,14
JM Press 42.5kg - 4x12
Weighted Back Extensions - 12,14,12
Got some light banded neck work and pullaparts around main sets. Need to get back in the habit of doing regular neck work as I’ve had a couple of niggles around my neck recently.
Went a bit lighter and with less volumes on squats today as I’m playing (and starting) in a charity game on Saturday. Also bought some knee sleeves as my knees are starting to feel sore and a bit achy with squats, felt much better today with the sleeves, guess I’m not as young as I was.
8 Likes
Friday
Easy Conditioning/Active Recovery
30 mins recovery pace bike
45 mins 20kg weighted vest walk
Fasted
Saturday
Fasted 2 mile walk
30 mins rugby
Today
Full Body 1000% Awesome, 1s week, Workout 16
BB Squat
128kg x5
145kg x5
162kg x5
Swiss Bar Bench 77kg - 7x5
Accessory
1 leg SLDL 35kg - 10, 12, 12, 12 (each leg)
T Bar Row 80kg - 10, 11, 10, 12
Viking press 60kg - 11, 11, 10, 9
Yesterday was a good runout, was tough going in high temperatures and a piss poor pitch. Lungs and legs were screaming, got through quite a bit of work. Had a couple of beers for first time in about 7/8 weeks and really didn’t enjoy those.
Was determined to lift this morning, couple of the lifts weren’t pretty but hit all my numbers and still moved relatively well.
6 Likes
What beers were they? If I’m gonna have one of those super rare occasions, I at least make sure it’s a local ale I haven’t tried before or something I know I like. Most of them I don’t enjoy either, and I fully believe that 90% of alcoholic drinks people claim they like have nothing to do with the flavour but just being creatures of habit and enjoying the actual alcohol.
It took trying to become a craft beer nerd when I was cutting down to realize most are the same, very very few actually taste genuinely decent when you are well hydrated, and half the time people describing nuance are talking absolute dribble. It seems it’s a natural human need to be elitist about something, why not make it about something that’s addictive for most people? In college some of us would argue about different cigarette brands - nope, they all taste like shit.
1 Like
Guinness after the game and when I got home had a bottle of a locally brewed craft lager I got when I was in Devon. Had a G&T once the kids were in bed which normally I enjoy but had the one and left it. Usually when I drink gin I’ll have 3/4 to finish the bottle of tonic water.
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Not sure about this tbh. Maybe it’s a taste thing but carling, Foster’s etc is piss water. A decent craft lager is much better,
I don’t care too much for the Madri hype either
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Maybe a little bit of hyperbole I used, but also maybe “a decent craft lager” is part of the very very few.
I hear you on the Madri hype. I think when those kind of beers get trendy (like cruzcampo is a little bit now), it’s simply because most people have been drinking nothing but the pisswater you talk about it. It’s not because they are good, it’s because there is at least some taste and they’ve set the bar really low for themselves. It’s like that old Hobgoblin commercial along the lines of “afraid of actually tasting something, lagerboy?”.
Guinness, scrumpy cider or a local bitter does me just fine. Although ales and larger don’t really agree with my stomach much these days.
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They all do me fine too if I’m getting on it. 
I’m just a needlessly picky asshole if my intentions are not to. I guess it’s a psychological thing my brain does to stop me drinking more often these days.
(also, Guinness seems easiest on my gut too. I feel like some ales I’m fine with but I’m not about to do rigorous testing to figure out which hops i’m sensitive to, however fun that sounds).
1 Like
Hard Conditioning
x8 hill sprints followed by 1.2 mile walk
Really didn’t want to do this today, sore everywhere.
8 Likes