You normally a blind side? can’t remember. Sounds like you had fun anyhow!
ES4FL - Workout 11
Warmup
5 mins on bike
30 sec hang from bar
x10 Goblet Squats 24kg
HLR 1x12
Trap Bar Deadlift 162kg 3x3
Weighted Chins 17.5kg 3x3
BB Floor Press 72.5kg 3x3
KB Swings 24kg x40
Followed by 35 mins weighted vest walk.
Still feeling a bit achy even after taking my daughter swimming last night so had some water immersion and felt bit more refreshed after coming out.
@rugby_lifting - I prefer to play (and think my best position) is at 8 but I’m happy with blindside.
6 Likes
Bit strapped for time today so did this out of the ES4FL book
Complex x3 rounds
Row
Hang Clean
Front Squat
OHP
Back Squat
Good Mornings
x5 reps each exercise
With 40kg Barbell
Complex B (of my own design)
x3 rounds
KB Deadlift
KB Clean and Press
KB Front Rack March
KB Row
KB Swings
Double 20kg bells x 5 reps each exercise
Followed by 20 mins on bike steady pace
4 Likes
1st thing - 2 mile weighted vest walk
Post breakfast and school run
5/3/1 workout squat + floor press
1s week
BB floor press
65kg x5
73kg x5
82kg x5
45kg plus 8kg chains 5x3
Squat
124kg x5
140kg x5
157kg x5
80kg plus 8kg chains 5x3
Accessory
DB floor press 30kg - 11, 11, 14 (8+1+5 weaker side)
Neck harness raises 15kg x15
Belt squat 60kg - 3x12
Poundstone curls 1.25kg a side x60
Day off today in part to get my tattoo sleeve finished off which was started about 10 years ago. Slept in until 5:15 which is a lie in for me and feeling much better for it. Was excited to actually use my chains today.
Took a video of my squat which I can’t upload due to the size of the video, and whilst I’m happy with the depth I slow up just after I start the ascent, after using the chains I think that could be the answer to fixing that weakness but if anyone has ideas or suggestions I’m all ears.
7 Likes
ES4FL - Workout 12
HLR 1x12
BB Deadlift 120kg 3x3
Seated BB OHP 50kg 3x3
Weighted Chins 10kg 3x3
Followed by 3 mile walk.
Kept it light today as got a fair bit of soreness from yesterday’s session.
7 Likes
Yesterday
Easy conditioning - 4 mile run, steady pace
Today
ES4FL - Workout 13
Warmup
30 sec hang from bar
Goblet squats 20kg x12
HLR 1x12
BB deadlift 140kg 3x3
Weighted chins 17.5kg 3x3
Seated BB OHP 67.5kg 3x3
X3 rounds of light pushdowns, Bayesian curls and shoulder rehab
Followed by 2.5 mile weighted vest walk
Yesterday’s run felt pretty easy at around 9.10 a mile which was pleasing as I’ve not done much running over the past couple of weeks.
Had planned to deadlift heavier today but my back felt quite tight, need to stay on top of my mobility. Also thinking I could ramp up on the deadlifts as trying to rush through warmup sets probably contributed to capping the weight.
Had planned pull-ups but my right elbow was buggy so I swapped to chins and did some high rep but very light arm work at the end which seems to have helped.
6 Likes
ES4FL Workout 14
Warmup
30 sec hang from bar with pullup
Goblet Squat 24kg 1x12
BB Deficit Deadlift 110kg 3x3
KB 1 arm Press 28kg 3x3
Weighted Pullups 7.5kg 3x3
Rotator Cuff and elbow rehab x2 sets
KB Swings 24kg - 2x15
Followed by 3 mile weighted vest walk.
6 Likes
ES4FL Workout 15
Warmup
5 mins on bike
30 sec hang from bar with pullup
Goblet Squats 24kg x12
HLR 1x12
Trap Bar Deadlift 162kg 3x3
BB Floor Press 75kg 3x3
Inverted Row 20kg 3x3
Followed by 35 min weighted vest walk
6 Likes
Yesterday
Easy Conditioning - 4.5 mile run
Today
ES4FL Workout 16
Warmup
30 sec hang from bar with pullup
Goblet Squats 20kg x12
HLR 1x10
1 Leg RDL 40kg - 3x3 (each leg)
1 arm Kneeling KB Press 24kg 3x3 (each side)
Weighted Chins 20kg 3x3
KB Swings 3x15
Followed by just under 2.5 mile weighted vest walk.
Booked in with private physio for next week on my shoulder, despite the rehab stuff and not benching it’s not getting much better
7 Likes
AM
ES4FL Workout 17
1 arm KB Snatch 20kg 3x3 (each side)
BB Hang Clean 50kg 3x3
KB High Pull 28kg 3x3
Followed by 3 mile walk
PM
5/3/1 Squat and Floor Press
BB Floor Press
56kg x5
65kg x5
73kg x5
BB Squat
107kg x5
124kg x5
140kg x5
Accessory
DB Unilateral Floor Press 30kg - 4x10 (each side)
Belt Squat 65kg - 3x15
Poundstone Curls 1.25kg each side x64
Underhand Pullaparts - loads, didn’t count
Neck Harness Raises 15kg 3x15
Fancied a bit of a power focused session this morning, after doing a complex with hang cleans last week I’m thinking about making them part of my weekly training given I don’t do any jumps or throws it would be good to do some explosive type work. Didn’t interfere with PM workout as everything felt pretty good and moved well (other than my elbow which has been bugging me all week)
Booked in to see a physio next Friday about my shoulder which despite changing things round and including rehab/prehab work isn’t abating.
6 Likes
Yesterday
Active recovery and core
3 rounds of bodyweight and glute band mobility
5 sets of core exercises
25 mins on bike easy pace
Today
ES4FL Workout 18
Warmup
5 mins on bike
30 sec hang from bar with pull up
Goblet Squats 24kg 1x12
HLR 1x12
BB Deadlift
145kg x3
155kg x3
165kg x3
Weighted Pull-ups 8.5kg 3x3
1 arm Standing KB press 32kg 3x3
Followed by 45 min weighted vest walk
8 Likes
ES4FL Workout 18
Warmup
30 sec hang from bar with pullup
Goblet Squats 24kg x12
HLR 1x12
Seated BB OHP 70kg 3x3
Deficit Deadlift 115kg 3x3
Weighted Chins 20kg 3x3
Followed by 40 min weighted vest walk
4 Likes