Full Body 1000% Awesome, 1s week, Workout 17
BB Deadlift
143kg x5
162kg x5
181kg x5
Seated BB OHP 62kg - 7x5
Accessory
Chest Supported BB Row 80kg - 8,9,9,9
Flat DB Bench 35kg - 3x10
Weighted Situps 25kg - 14,15,15
Bonus Work
Neck Harness Raises
Pullaparts
Easy Conditioning
6 mile run, steady state. Furthest I’ve ever run in one go, last half a mile was a bit of a drag but rest of it went pretty well. Felt like I’d jumped in the shower with my clothes on by the time I got home and it wasn’t even 06:30
Yesterday:
Full Body 1000% Awesome, 1s week, Workout 18
BB Squat
119kg 2x5
136kg 5x5
Swiss Bar Bench
72kg x5
82kg x5
91kg x5
Accessory
JM Press 45kg - 4x10
Weighted Chins 17.5kg 25 reps as few sets as possible - 6,7,7,5
Back Extensions 20kg - 14,15,14
Got some pullaparts and neck curls in
Today
Hard conditioning
AM x9 hill sprints, followed by 1.2 mile recovery walk
PM
Task Tabata 300 reps
KB Swings 28kg
Air Squats
Situps
Pressups
300 reps done tabata rounds, done in 17 rounds.
That’s a wrap on the 1000% awesome leader, going to move on to ES4L for a deload week before I move onto the anchor.
Wow, just wow thats some great effort! There i am trying to even get that with BW.
ES4FL/Deload
HLR 1x10
Goblet Squat 28kg 1x10
Deficit Deadlift 110kg 3x3
KB 1 arm press 28kg 3x3
Weighted Chins 17.5kg 3x3
KB Swings 24kg 5x15
Done in 20 mins
Followed by 40 min 20kg weighted vest walk
Fasted
Nice change of pace
@rugby_lifting thanks mate, I think you tend to go shorter rest periods on chins don’t you?
ES4FL/Deload
HLR 1x10
Goblet squats 32kg 1x10
Trap Bar Deadlift 147kg 3x3
Weighted chins 18.5kg 3x3
BB Floor press 70kg 3x3
Unbroken empty BB curls x88 new PR
Followed by 35 min 20kg weighted vest walk
Awesome PR!
Damn that’s like a pwnisher sort of crazy set. Nice work
Yeah, been following a ‘improve you chins number’ type programme where you aim for 24 reps with o my a maximum of 25 seconds rest. I seem to be improving but progress is slow. I did wonder if I just went back to 3 sets with 2m rest whether it would get better results.
Easy Conditioning
5.25 mile run, steady pace
@rugby_lifting I need to see if I can find the article but it was basically about finding your 6rm and using progression as doing 25 reps in as few sets as possible. I think that would be more optimal than lower rest period. If we want to get stronger on a movement then we typically do longer rest periods to allow some recovery to allow more reps which gets us stronger.
ES4FL/Deload
HLR 1x10
BB Deadlift 150kg 3x3
Weighted Pullups 5kg 3x3
Close Grip Bench 60kg, 1x3, 80kg 2x3
Followed by x10 ABC’s with 20kg bells, followed by 30 min 20kg weighted vest walk.
ES4FL/Deload
BB squat 140kg 3x3
Swiss Bar Bench 75kg 3x3
Weighted Chins 19kg 3x3
HLR 1x10
KB swings 28kg 5x15
Followed by 30 mins gentle pace bike
ES4FL/Deload
BB Deficit Deadlift 120kg 3x3
Seated OHP 65kg 3x3
Inverted Swiss Bar Row BW 3x6
HLR 1x10
ABC with 20kg bells x10
Followed by 2 mile 20kg weighted vest walk
Been enjoying these workouts this week, thinking about going down the 5/3/1 High Frequency template but co-opting some of the tenements from ES4FL
Is this one in Forever?
It’s in Beyond mate, there are 2 variations to choose from. I’m toying with doing the first one or a bastardised SST with supplemental heaven whilst continuing to go for fat loss
Cheers, mate, that makes sense—I’ve read Beyond a few times, but I’m less familiar with its templates than those in Forever. I’ll have to check it out.
In any case, I’ll be interested to see what you go for!
ES4FL/Deload
HLR 1x10
Goblet Squat 32kg 1x10
DB SLDL 35kg 3x6
Swiss Bar Bench 80kg 3x3
Weighted Chins 20kg 3x3
x1 Tabata, alternating rounds
24kg KB Swings
32kg KB Deadlift
Followed by 20kg weighted vest walk for 45 mins
Deload week done, all workouts have been done fasted. Really enjoyed this deload for a change and as stated been a nice change of pace from doing 3 hard balls out workouts. Walks have been pretty good too, even though it’s not been sunny it has been dry most days.
Full Body 1000% Awesome Anchor, 3s week, workout 1
BB Squat
120kg x3
138kg x3
155kg x9 *new non fat bastard PR
Swiss Bar Bench FSL 68kg 5x5
Accessory
HLR - 12, 14, 14,
Single Leg SLDL 35kg - 12, 15, 15
T Bar Row
60kg - 15
70kg - 14
80kg - 11, 10,
70kg - 12
60kg - 14
Viking press
40kg -x15
BW press-ups - 30, 23, 20 (20-30 secs rest between sets)
Pullaparts x50
New non fat bastard PR, will stick the numbers in my spreadsheet at work tomorrow but pretty sure the estimated 1RM will put me very close if not at a double bodyweight squat. Thing is it was the fact I was light headed that made me stop at 9, probably had another couple of reps in the tank strength wise. First rep is still a bit of an issue as this tends to be the worst rep.
Kids got up after first set of Viking press so got some bodyweight press-ups around doing their breakfast. My shoulder is giving me more grief than usual, need to go and see the quacks which I should’ve done some time ago.
nice PR congrats
Easy Conditioning
4.5 mile run, steady state. Legs and calves specifically were tired this morning. Pulled up early.
@throwawayfitness thanks fella