Good work!!!
1 Like
Full Body 1000% Awesome Anchor, 3s week, workout 2
BB Deadlift
133kg x3
152kg x3
171kg x10 - *new non fat bastard PR - estimated 1rm of 228kg
Seated BB OHP FSL 55kg 5x5
Accessory
Chest Supported BB Row 80kg - 8,8,9,9
Weighted Situps 30kg - 14,15,15,15
Flat DB Bench
24kg x15
35kg x10
40kg x6
24kg - 14,11
BB Curls 10kg a side - 15,17,17
Bonus Work
Pullaparts/Face Pulls
Neck
Getting closer to that all time PR of 235kg, want to get that crossed off this year. Nice to see I’m still getting stronger despite the 15lb drop of weight.
6 Likes
That is a very, very solid deadlift sir.
1 Like
Agreed, awesome deadlift for reps there.
1 Like
Hard Conditioning
x9 hill sprints, followed by 1 mile recovery walk
I say sprints, felt more like a fast jog how slow I seemed to be moving.
@Deadliftnstill @Stormblessed - Thanks, did get a lot of satisfaction. Reps were touch and go, should consider slowing them down a touch perhaps.
5 Likes
Full Body 1000% Awesome Anchor, 3s week, workout 3
Swiss Bar Bench
68kg x3
78kg x3
87kg x8,9
Hit two PR attempt sets.
1st set went to shit as I bumped the plates off the squat stands I have to use for the swiss bar as my squat rack isn’t big enough to fit the bar into. Spoilt my motion so went back for another set.
BB Squat FSL 120kg 5x5
Accessory
Weighted Chins 17.5kg 25 rep sets - 8,7,7,3
BW - 12,12,10
JM Press 45kg - 4x10
1 arm banded pushdown - 16,21
Back Extensions 20kg - 12,14,14
Belt Squats 40kg - 2x12
@mechinos used the way you setup, took a bit of adjusting to get it right but got me a nice pump doing these.
6 Likes
Awesome glad they worked for you!
Also hate it when you accidentally knock a bar into the rack on pressing movements…so annoying
1 Like
Hard Conditioning
1st thing
x10 hill sprints, followed by 1 mile recovery walk
Later
ABC’s 5 min AMRAP with 20kg bells x22 - New PR (I think, may have miscounted but I just about got the last squat rep in before timer went so think I’m right)
Followed by Gap vanity workout
Face Pulls
Banded Lateral Raises
KB Shrugs 20kg x2
KB Calf Raises 20kg x2
HKR
Banded Neck Extensions
x2 sets, continuous circuit
Followed by
Empty BB Curls 1x50
Rotator Cuff work + rehab x2 sets
8 Likes
Yesterday
Easy Conditioning - 5 mile run, steady pace
Today
Full Body 1000% Awesome Anchor, 5s week, workout 4
Squat
112kg x5
129kg x5
146kg x10
Swiss Bar Bench FSL 63kg 5x5
Accessor
HLR - 12, 14, 14
Single leg SLDL 37.5kg - 10, 11, 11 (each leg)
T Bar Row:
60kg x16
70kg x14
80kg x10
70kg x15
60kg x17
Viking press
40kg x16
50kg x14
60kg x10
50kg x8
40kg x14
Bonus work
Pullapart
Neck x35
Rotator cuff rehab
Capping all the PR sets this week at 10….
7 Likes
Yesterday
4.5 mile run, steady state
Today
Today
Full Body 1000% Awesome Anchor, 5s week, workout 5
BB Deadlift
124kg x5
143kg x5
162kg x5
Seated BB OHP 51kg 5x5
Accessory
Chest Supported BB Row 80kg - 8,9,9,9
Weighted Situps 30kg - 14,14,15,15
Flat DB Bench
24kg x15
35kg x12
40kg x7
24kg x15
BB Curls 12.5kg a side - 2x15
Felt a bit lethargic and tight this morning so just hit the minimum reps on deadlift. Upper body work went well.
8 Likes
Hard Conditioning
x10 hill sprints, followed by short recovery walk.
Went to a shorter slope to concentrate a bit more on speed.
7 Likes
Full Body 1000% Awesome Anchor, 5s week, workout 6
BB Squat FSL 112kg 5x5
Swiss Bar Bench
63kg x5
73kg x5
82kg x10
Accessory
Weighted Chins 18.5kg - 7,7,6,5
BW - 10,12
Weighted Back Extensions 20kg - 3x14
JM Press 45kg - 4x11
1 arm Tricep Ext x21 (each arm)
HKR - 1x20
Bonus Work
Pullaparts x70
Neck x30
6 Likes
Easy Conditioning
First thing - 3.5 mile run, steady state. Followed by 1.25 mile walk
Late AM
WaLRUS Training, challenge 2
x50 pressups
x25 chins
125 squats
15kg vest, done in under 13 mins. Nice easy pace
6 Likes
Full Body 1000% Awesome Anchor, 1s week, workout 7
BB Squat
129kg x5
146kg x3
163kg x8 - New non fat bastard PR
Swiss Bar Bench FSL 73kg - 5x5
Accessor
HLR - 10, 12, 12,
1 leg SLDL 37.5kg - 3x11 (each leg)
T Bar Row
60kg x17
70kg x14
80kg x12
70kg x15
60kg x18
Viking Press
40kg x14
50kg x12
60kg x10
50kg x12
40kg x15
Bonus work
Pullaparts x75
That’ll do it.
One day less between lifting workouts so I can get an OHP workout in on Friday before we go away (hopefully)
8 Likes
Strong! Congrats on the PR.
2 Likes
well done
1 Like
That’s some great tin that is!!! Great work
1 Like
Easy Conditioning
60 mins steady state running - 6.34 miles
7 Likes
Full Body 1000% Awesome Anchor, 1s week, workout 8
BB Deadlift
143kg x5
162kg x3
181kg x7
Seated BB OHP 60kg FSL 5x5
Accessory
Chest Supported BB Row 80kg - 9,10,10,9
Weighted Situps 30kg - 15,16,16,17
Flat DB Bench Press
24kg x16
35kg - 2x11
40kg x4 (got my shoulder into a shit position)
24kg x15
BB Curls 45kg - 14,15,15
Bonus Work
Pullaparts x25
Neck x45
1 more rep on Deadlifts would’ve given me a new non fat bastard PR but it wasn’t to be. Tried to record the set but got the angle wrong, could however see I fucked a couple of reps up where I was setup a bit too far back on the platform due to the logistics of supersetting the OHP and deadlift. Could I have got another rep had that not of been the case - who knows. Taking 4 plates a side a spin for 7 reps ain’t bad anyway.
8 Likes
Hard Conditioning
Sham on a bike
X11 Trap Bar Deadlifts at Bodyweight 99.5kg
500m sprint on bike
X7 rounds
Done in under 18 mins
Plan was for hill sprints but my daughter was up for a while and it was pissing it down so given its bench tomorrow I wanted a lower body focused WOD. Wasn’t sure on bodyweight so went on previous weigh in weight from 3 weeks ago and minus a couple of lbs.
8 Likes