ES4FL Workout 24
Warmup
Shoulder rehab work and bodyweight squats
HLR 1x12
BB Hang Clean
40kg x3
50kg x3
60kg x3
BB High Pull
40kg x3
50kg x3
55kg x3
Double KB Clean and Press 20kg 3x3
KB Swings 24kg 3x15
Followed by couple of miles walk
Still feeling a bit flat and weak as piss, my calorie intake isn’t stupidly low so not sure why. As I’ve got a few days off next week I’ll probably just take my bands away and do the rehab work. Probably do a WaLRUS workout tomorrow with a ES4FL Thursday or vice versa.
Going for a change in direction when I get back and going for a 6 day high freq push/pull programme for a couple of weeks until my shoulder is fixed. Dug an Eric Bach programme out which I ran a few years ago to good effect. Will be aiming to do workouts fasted and continue on the fat loss vein.
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Conditioning
Dan John Complex
Row
Hang Clean
Front Squat
Military Press
Back Squat
Good Mornings
3x5 with 40kg on bar
Followed by WaLRUS
125 Squats
50 Pressups
25 Chins
Done with 10kg vest, followed by shoulder rehab
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ES4FL Workout 25
Warmup
30 sec hang from bar with pullup
Goblet Squats 24kg x12
HLR 1x12
KB 1 leg DL 32kg 3x3
KB Deadstop Row 32kg 3x3
KB Kneeling Press 24kg 3x3
Shoulder Rehab done between rounds
Followed by 45 min weighted vest walk
Slept like shit last night, maybe 4 hours of sleep. Had a sore throat which kept me wide awake, meant to be playing Rugby on Saturday so hoping it gets no worse and I can recover.
Weighed in this morning 1lb lighter than last week so in at 213.8
Last workout for this programme, been really satisfied with the fat loss. It’s been pretty effortless in all honesty, dietary compliance with the low volume has been easy. I’ve just had a rule of eating little to no carbs between post workout and dinner and it seems to have worked.
The gut biome breaks have been awesome, every day I’ve been eating an apple between meals and Sauerkraut and/or Kefir. My guts have been awesome since doing it to be fair and it’s a habit I’ll be continuing.
I’ll probably be using this or at least part of it for future fat loss phases, it’s been revolutionary realising that HIIT and especially sprints just don’t work for me in a fat loss phase. I’m thinking I could even run it alongside a full body 5/3/1 programme at some point.
Keeping the squat and floor press 5/3/1 day was a good shout, probably worked best when I did 4 ES4FL days and a 5/3/1 day.
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Played 80 minutes yesterday, got a few tackles and carries in and a couple of turnovers. Played reasonably well considering I’m bunged up and had apply several thick layers of vaporub before playing. Sat people down 3-4 times when I was carrying ball, definitely less rusty than last time I played. Would be nice to do it more regular but my circumstances dictate otherwise.
Got some recovery work in this morning on the bike and a light recovery/mobility circuit
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SSB front squat 85kg x11
1 leg RDL 40kg x14 (each leg)
BB Floor Press 80kg x8
Swiss Bar Bent over row 75kg x15
Plate raises 20kg x16
1 arm leaning lateral raises 11.5kg x17 (each side)
Poundstone curls 1.25kg a side x52
Knocked this out in about 40 mins before heading away for a couple of days. Been talked into playing a vets game on Friday night so might try and squeeze a workout in whilst I’m away
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Eric Bach HFT Week 1, Workout 1
Warmup
8 mins bike
30 sec bar hang followed by pullup
HLR 1x10
BB Squat 4x5:
80kg x5
100kg x5
115kg x5
125kg x5
BB Floor Press 80kg - 6, 5, 5
1 arm Landmine press 20kg - 3x10 (each side)
Double KB split Squat 20kg bells - 3x10 (each leg)
Banded pushdown black - 4x10 (15 secs rest)
Followed by shoulder rehab
Relaxing few days away in Cornwall
Came home Friday afternoon and then played in a vets game (over 35’s) against an outfit that had several players in who whilst probably about 40 had played at a much higher level than any of our team had played in. There was a no8 who played for them who was probably one of the best players I’ve ever played against and smashed me a couple of times. I struggled to get into it until about 60 mins when I finally had a run of carries, was very disjoined as it was a scratch side and I’ve never played with most of the players before.
Knocked the workout out this morning, starting fairly light after a week off and my back felt fairly creaky this morning. Not sure how long I’m going to run this program, got no real timing plan at the moment.
7 Likes
Your photos are beautiful.
1 Like
Eric Bach HFT Week 1, Workout 2
BB RDL Ramped Sets 4x8:
70kg x8
90kg x8
105kg x8
120kg x8
Chins
BW x10
10kg x8
15kg 2x6
Chest Supported KB Row 20kg - 3x12
Rear Delt Row 9kg - 3x10
DB Curls 9kg - 3x10
Followed by 1.7 mile walk, fasted.
Not done RDL’s with a barbell for ages, used a slightly different method of a touch and go from blocks to keep the strain on my hammies and could really feel them. Got the lifting portion done within about 45 mins including the warmup.
Thank you, it’s a lovely part of the world. I’d quite like to move somewhere a bit more scenic and picturesque but reality gets in the way!
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Eric Bach HFT Week 1, Workout 3
1 arm DB Floor Press 26.5kg - 3x12 (each arm)
Belt Squats with landmine attachment 55kg - 3x15
Standing 1 arm KB Press 20kg - 3x10 (each side)
Triset:
1 arm DB Skullcrushers 9kg - 3x12 (each arm)
Feet Elevated Pressup BW - 3x12
HLR 3x12
Followed by shoulder and bicep rehab, fasted.
Had another physio session yesterday with some more intense acupuncture. This time had some needling in my forearm as my bicep and elbow are quite painful and weak. Had another couple of exercises and stretches to do including a straight arm pulldown at the shoulder as well as some eccentric emphasising hammer curls.
7 Likes
Yesterday
Eric Bach HFT Week 1, Workout 4
BB Deadlift
90kg x5
120kg x5
140kg x5
TB Bent Over Row 87kg - 3x6
Back Extensions 10kg - 3x12
DB Hammer Curls 5 second eccentric 4kg bar - 3x15 (RH side only)
Banded Lat Pulldown black - 3x15
Deadlift felt off again, back was quite cranky. Went to do some BB Rows only for my bicep to be on fire after a warmup set, this then made me realised that straight BB deadlifting is probably not the best idea whilst I’m rehabing. Going to switch over to Trap Bar for a while.
Today
Eric Bach HFT Week 1, Workout 5
SSB Front Squat
60kg x6
80kg x6
95kg x6
Seated BB OHP 50kg - 3x8
Hand Release Pressups 10kg - 3x12
DB Lateral Raises
6.5kg x15
9kg x12
11.5kg x10
Banded Overhead Ext
Red x15
Black x12
Purple x10
Need to start getting the foam roller out, first couple of hours in the morning my back is quite stiff and has definitely been the constraint this week on my lower body lifts.
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AM
EMOM x10 rounds - x10 KB Swings 28kg bell
Shoulder rehab and stretches during rest periods
Followed by 2.75 mile weighted vest walk, fasted.
PM
Eric Bach HFT Week 1, Workout 6
Banded Lying Leg Curls purple - 3x15
Banded Seated Row black - 3x15
1 leg hip thrust 20kg - 3x15 (each leg)
Dead Stop KB Row
24kg x10
28kg x6
32kg x6
(each arm)
DB Incline Curls 10kg - 3x12
Face Pull purple - 15,15,20
Apart from the heavy squat workout at the start of the week and today’s workout which wasn’t done until around 11:45 have been fasted. It’s surprised me how used to training fasted and just on black coffee I’ve become.
Lifting portion of all workouts have been done in 45-50 mins, on the lighter days that’s only because of the 3 exercises I’m doing daily for my bicep and shoulder rehab. On WFH days as long as I’ve not got a horrendous calendar I’ll try and get in some fasted conditioning like this morning which is closely aligned with the ES4FL method. I’ve been finishing up workouts with 10 mins on the bike which is about as much spare time as I have.
Not done a weigh in yet, think I’ve probably lost most if not all of my holiday fat gain but not anything else.
Been quite nice doing something that differs daily rather than the monotony of ES4FL which isn’t a dig at ES4FL as it’s a very effective fat loss programme. The higher reps have been welcome for my closet inner bodybuilder. That said I feel weak as piss at the moment
As stated yesterday I need to add in some more mobility stuff as my lower back is regressing a little bit pain and stiffness wise. The rehab stuff I’ve been doing so far this week seems to have worked wonders for the bicep pain, my shoulder pain isn’t as bad although I’ve had some soreness that could be down to some extra usage. I was able to use a thicker band today for the hammer curls so hopefully that’s an indicator of getting some strength back although I don’t feel any stronger on my shoulder. My Infraspinatus is still pretty painful although it’s been worse since the intensive acupuncture, still early days so I’m trying to remain patient.
7 Likes
Yesterday
Easy Conditioning 4 mile run, steady pace.
Today
Eric Bach HFT Week 2, Workout 7
BB Squat, ramped sets
100kg x5
115kg x5
125kg x5
135kg x5
BB Floor Press 80kg - 3x6
BB Landmine Press 25kg - 3x10 (each arm)
KB Split Squat 20kg in each hand - 3x10 (each leg)
Kneeling Triceps band pushdown black - 4x10 (15 secs rest)
Followed with shoulder rehab work.
Yesterdays run was pretty easy at about 9.10/15 a mile pace, not done one for a couple of weeks so was pleased it was easy after the first mile which always sucks
Today felt better, back is still a bit creaky on the first squat rep. Floor press I added reps so will add weight next week but I did feel some shoulder soreness which I need to keep an eye on in case it’s interfering with the rehab work. My bicep on the other hand seems to be getting stronger pretty quickly with the daily hammer curls.
Took 2 of my daughters and step son to a football game yesterday, my youngest’s school had a deal on for tickets so we went. I’ve not been for 18 years and was surprised how much I enjoyed it. My little one lasted till about 70 mins in before she got bored. We’ve got tickets to England women in the rugby 6 nations in a few months so I’m hoping she’ll enjoy that more.
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AM Workout
x10 KB Swings 24kg
x10 Air Squats
x10 Situps
x10 Pressups
For 10 mins, did 8 complete rounds
Followed by 2.75 mile walk, fasted,
PM
Eric Bach HFT Week 2, Workout 8
BB RDL from blocks 4x8 ramped
80kg x8
90kg x8
110kg x8
125kg x8
Chins
BW x10
10kg x8
15kg 2x6
Chest Supported DB Row 25kg - 3x12
DB Bent over Lateral Raise 11.5kg - 3x10
DB Curls 11.5kg - 2x10
Followed by bicep rehab
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Eric Bach HFT Week 2, Workout 9
Unilateral DB Floor Press 28.5kg - 3x12 (each arm)
Belt Squat using landmine setup and blocks 65kg - 3x15
Unilateral Standing KB press 20kg - 3x10 (each side)
Unilateral DB Skullcrusher 11.5kg - 3x12 (each arm)
Feet Elevated Pressup - 3x12
HLR - 3x12
4 Likes
Eric Bach HFT Week 2, Workout 10
Trap Bar Deadlift ramped sets
127kg x5
152kg x5
167kg x2
Chest Supported Swiss Bar Row 65kg - 3x8
Back Extensions 15kg - 3x12
DB Hammer curl with 15 sec eccentric 6.5kg - 3x15 on injured bicep side, 1x15 on other side for comparison
Banded Lat Pulldown purple - 3x15
Well that hurt, turns out trap bar deadlifts are no good for me at the moment either. The rows were painful as well. Think for the time being I’ll continue with the RDL’s which I’m seemingly able to do pain free and just replace deadlifts with good mornings (which I hate) or failing that some hang cleans. Also need to find a row replacement which I’m thinking could be decline pullovers or more chins.
7 Likes
Eric Bach HFT Week 2, Workout 11
SSB Front Squat ramped sets
60kg x6
80kg x6
95kg x6
Seated BB OHP 52.5kg - 3x8
Hand Release Pressups 10kg - 3x12
DB Lateral Raise
9kg x15
11.5kg x12
14kg x10
Banded Overhead Ext
Black x15
Purple x12
Green x10
Felt better today, still a bit tight in the squats but weights not feeling challenging. Shoulder finally starting to feel like it’s strengthening a little but my Infraspinatus has been fairly painful the past few days.
8 Likes
Eric Bach HFT Week 2, Workout 12
Banded Lying Leg Curls Green - 3x15
1 leg Hip Ext 20kg - 3x15 (each leg)
Seated Banded Row Purple - 3x15
KB Dead Stop Row 32kg - 3x10 (each arm)
Banded Face Pull black - 24,28,25
DB Hammer Curls 7.5kg with 5 sec eccentric - 3x15 on right side, 1x15 left side
Followed by 10 mins on bike
My daughters off school so only had time to do this today.
All workouts bar heavy squat and the lunchtime workout on Monday were fasted, weight was up a couple of lbs when I weighed in earlier in the week. My diets been the same as when I was doing ES4FL, to my surprise my appetite has been pretty suppressed the last week or so.
Been making some gradual strength gains over the past week, using thicker bands on one of my shoulder rehab exercises and more reps on the other whilst my bicep seems to be getting stronger as well.
8 Likes
Eric Bach HFT Week 3, Workout 13
BB Squat 4x5 ramped sets
105kg x5
115kg x5
130kg x5
140kg x5
BB Floor Press 82.5kg - 6,5,5
KB Split Squat 20kg each hand - 3x10 (each leg)
Unilateral Landmine press 27.5kg - 3x10 (each side)
Kneeling banded pushdowns (low rest) black - 4x10
Followed by 15 mins on bike
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Eric Bach HFT Week 3, Workout 14
BB RDL from blocks, 4x8 ramped sets
85kg x8
95kg x8
115kg x8
130kg x8
Weighted Chins
BW x10
10kg x8
15kg 2x6
DB Chest Supported Row 27.5kg - 3x12
DB Bent over lateral raise 11.5kg - 3x10
DB alternating curls 11.5kg - 3x10
Followed by 10 mins on the bike, fasted.
7 Likes
AM - Conditioning
10-8-6-4-2 ladder:
DB RDL 27.5kg
Double KB Clean and Press 20kg
Double KB Bent over row 20kg
KB Deadlift 32kg
Done in 07:19, followed by 45 minute weighted vest walk in the snow which was obviously a bit slower than usual.
PM
Eric Bach HFT Week 3, Workout 15
Unilateral DB Floor Press 29kg - 3x12 (each arm)
Belt Squat using landmine attachment and blocks 70kg - 3x15
Standing Unilateral KB Press 24kg - 3x10 (each side)
Triset:
Unilateral DB Skullcrusher 11.5kg - 3x12 (each side)
Feet Elevated Pressups BW - 3x12
HLR - 3x12
Been for another physio appointment today, getting less pain and more size and strength in my right bicep and shoulder. As mentioned the infraspinatus is still painful daily so had some more dry needling and further daily exercises to do. It’s going in the right direction though.
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