@rugby_lifting I did notice compound movements were a bit harder especially as mentioned above the squat. I normally have a decent sized dinner but fasted training isn’t for me under normal circumstances.
@Stormblessed it’s been a real eureka moment for me. Reading about the different energy systems being utilised totally makes sense for me, Pwn opened the door for me to consider it. I’ve not done a hill sprint for the entire time and lost more than I have done for months. It’s funny as few years ago it was working for me and I was focused on the CICO approach but I guess everything works until it doesn’t.
3 Likes
Dan John Perfect Workout
Kneeling KB Press 20kg 3x8 (each side) superset with 30sec hang from bar
x2 sets shoulder rehab
Banded Glute Bridge strip set x4 sets, stripped off band each set and went to momentary failure
X1 goblet squat
x5 overhead squats 1" bar only
Followed by 40 min walk
Fasted
Those hangs were tough, definitely something to work on although admittedly it doesn’t help that ROM is not great as I have to do them off the bar on top segment of squat rack.
5 Likes
Yesterday - 5 mile run, steady pace.
Today
ES4FL - Workout 1
Warmup
X15 pullaparts
X30 sec hang
X10 goblet Squats 20kg
HLR 1x12
BB Deadlift 140kg 3x3 (all overhand grip)
BB Seated OHP 60kg 3x3
Weighted Chins 15kg 3x3
40 mins on the bike easy pace
Fasted for about 17 hours
So today didn’t got to plan, my daughter came down with a chest infection yesterday which we tried to leave her to fight off herself, it seemed to be working until nighttime and her oxygen levels started to drop. Took her into hospital about midnight and she was back home after treatment just after 3 am. Actually pretty impressed with the NHS this go round, they were fairly pragmatic.
In turn that meant yesterday I got a run in around lunchtime so was fairly fed. I always use the TB2 barometer of running at a pace where I could hold a conversation and that pace was a bit under the 9 minute mile mark.
Due to sleep disruption and household tasks/youngests swimming lesson I didn’t get in the gym until about 11 so have been fasting for about 17 hours by my count. Having to use the bike today as I know if I try and get out for the walk I’ll get waylaid into doing some other tasks!
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I hope your little girl is feeling better! Sending her a big hug!!
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Sounds an intense day . Hope all is well now.
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ES4FL - Workout 2
Warmup
30 sec hang from bar
x10 Goblet Squat 24kg
HLR 1x12
Trap Bar Deadlift 157kg 3x3
Weighted Pullups 5kg 3x3
KB 1 arm Press 24kg 3x3
KB Swings 24kg - 15,20,25
Followed by 2.6 mile weighted vest walk
@QuadQueen @rugby_lifting - Thank you for your words, she seems to be better after initial hit of antibiotics. Unfortunately we’re fairly used to all of this, she’s had 6 months of no emergency visits but now the weather is taking a turn for the worse…
6 Likes
Easy Conditioning + Mobility
x50 pullaparts
x5 sets for shoulder rehab
3x10 clamshell and glute bridge with glute band
45 min weighted vest walk
6 Likes
ES4FL - Workout 3
Warmup
30 sec bar hang
24kg Goblet Squat x10
HLR 1x12
1 leg RDL 32kg - 3x3 (each leg)
Floor Press 70kg 3x3
Inverted Row 10kg 3x3
KB Swings 24kg 5x15
2.85 mile walk
Starting to feel more tired the last few days, the extension to build my daughter a downstairs bedroom and wet room has started a couple of weeks ago. The builders have had to take the side doors out and board them up which has meant our back board is not lockable. I am concerned this leaves us at risk of a break in so I’m downstairs in the living room on a mattress with a baseball bat in reach just in case so not sleeping all that well.
7 Likes
We had a good month where the back of the house was just MDF kept in place with some screws. I was the same at first but to be honest after i went round the back in the dark i realised anyone trying to get in would have a hard job and would also make a racket. But i can empathise with how you feel.
ES4FL - Workout 4
Warmup
30 sec bar hang with pullup
24kg Goblet Squat x10
HLR 1x12
BB Deadlift 150kg 3x3
Seated BB OHP 62.5kg 3x3
Weighted Pullups 5kg 3x3
Followed by 2 mile weighted vest walk
@rugby_lifting as it would happen my daughter has had a new wheelchair delivered yesterday which is a fairly robust piece of kit. I stuck it up against the side door which is locked and rationalised that that would create enough of a racket so I actually slept in a bed last night.
7 Likes
Squat and Floor Press Day
5’s %'s
BB Floor Press
55kg x5
64kg x5
72kg x5
BB Squat
113kg x5
131kg x5
148kg x5
Accessory
1 arm DB Floor Press 30kg - 8,8,11 (7+4 on weaker side)
Belt Squats
40kg x17
50kg - 4x15
JC Band Press black band - 2x20
Kneeling Pushdown black band - 2x20
This might be the way I do ES4FL, have 4 workouts per week using the ES4FL protocol and one 5/3/1 type workout with squat and floor press. I had planned to get ES4FL done this morning and follow up with the strength workout later in the day but I don’t think my schedule will consistently allow for it which I know it won’t today. I might try doing the 5 workouts + 1 strength workout so training for 6 days.
Down 1.6lbs from weigh in last week so all looking good thus far.
7 Likes
ES4FL - Workout 5
Warmup
30 sec bar hang with pullup
24kg Goblet Squat x10
HLR 1x12
BB Deadlift 155kg 3x3
Seated BB OHP 62.5kg 3x3
Weighted Chins 16.25kg 3x3
KB Swings 24kg x15
Followed by just under 45 mins weighted vest walk in torrential rain because why not.
7 Likes
Yesterday
ES4FL - Workout 6
Warmup
30 sec bar hang with pullup
24kg Goblet Squat x10
HLR 1x12
Trap Bar Deadlift 157kg 3x3
Standing 1 arm KB OHP 24kg 3x3
Weighted Pullups 5kg 3x3
KB Swings 24kg - 15,20
Followed by 2.7 mile weighted vest walk
Today
5/3/1 - Squat and Floor Press (not fasted)
BB Floor Press
60kg x5 - Bent over row x10
69kg x5 - Bent over row x10
77kg x5 - Bent over row x10
BB Squat
116kg x5
132kg x5
149kg x5
Accessory
Face Pull - 3x15
1 arm DB Floor Press 30kg - 9,9,9,12 (9+3 on weaker side)
6 Likes
ES4FL - Workout 7
Warmup
30 sec hang from bar with pullup
HLR 1x12
Seated BB OHP 65kg 3x3
Snatch Grip Deadlift 110kg 3x3
Weighted Chins 16.25kg 3x3
Belt Squats (missed yesterday) 55kg - 2x15
Followed by 2.25 mile weighted vest walk
5 Likes
Just wrapping my head around this, is the 531 workout just to keep squat and horizontal press in rotstion?
I like the concept, i want to do easy strength but am keen to keep a squat of some sort.
1 Like
ES4FL - Workout 8
Warmup
30 sec hang with pullup
x10 goblet squats 24kg bell
HLR 1x12
KB 1 leg Deadlift 32kg 3x3
Weighted Pullups 6.25kg 3x3
Kneeling 1 arm KB Press 20kg 3x3
KB Swings 24kg - 2x15
Banded Pushdowns 2x20
Banded Bayesian Curls 2x15
Neck ext 2x15
Followed by 40 min weighted vest walk. Should be playing rugby on Saturday so kept today fairly light.
@Deadliftnstill Yeah exactly that, I ran ES4FL a couple of years ago and my squat took a while to recover plus lost a bit of leg size. I’m keeping it 5s Pro and then hammering a few sets of belt squats to try and keep in the easy strength groove. I’ve only been doing the 4 ES4FL workouts with the 5/3/1 workout on a separate day due to amount of work I’ve got on at the moment but I could possibly do a double day if I kept the ES4FL the first workout and made it a light one like todays.
7 Likes
I like it. Will store that up for when i get through the various 531 Forever versions i have earmarked for a run.
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ES4FL - Workout 9
Warmup
5 mins on bike
30 sec hang from bar
X10 bodyweight squats
HLR 1x10
1 leg KB deadlift 32kg 3x3
Kneeling 1 arm KB press 20kg 3x3
Weighted chins
10kg x3
15kg x3
17.5kg x3
KB swings 20kg 2x15
Followed by 45 minute walk
Game got called off on Friday so got in touch with an old coach and played a game for another club. Wasn’t expecting to start but played full 80, first 25 mins in second row which isn’t my position, soon as I moved to blindside flanker after someone went off injured I was able to make a big impact on the game. Got some carries in including a couple of line breaks which setup tries. Had some of the lads I was playing with ask if I can turnout for them regular and that it was my move to blindside which turned the game in our favour which is all good to hear.
Workout today was actually good tonic for the aches and pains.
6 Likes
ES4FL - Workout 10
Warmup
x5 mins on bike
30 sec hang from bar with pullup
x10 BW squats
HLR 1x10
Deficit BB Deadlift 110kg 3x3, overhand + beltless
Standing 1 arm KB Press 28kg 3x3 (each side)
Weighted Pullups 6x1
5kg
6.25kg
7.5kg
10kg
12.5kg
15kg
Followed by 45 min weighted vest walk
Still feeling battered, not sure if it’s getting a bit older or the fact I play sporadically and therefore not used to the contacts as much but I definitely don’t remember feeling this sore 2 days after a game. Had to keep it relatively light again this morning.
6 Likes