Eric Bach HFT Week 3, Workout 16
BB Good Mornings
40kg x8
50kg 2x6
KB Kroc Row 32kg x26 (Each side)
Weighted Back Extensions 20kg - 3x12
DB Hammer Curls 5 sec eccentric - 3x15 (eccentric’s only on weaker side)
Lat Pulldown purple band - 3x15
Followed by 10 mins on bike
Eric Bach HFT Week 3, Workout 17
SSB Front Squat ramped sets
65kg x6
85kg x6
100kg x6
Seated BB OHP 55kg - 3x8
Hand Release Pressups 10kg - 3x12
Overhead banded tricep ext:
Black x20
Purple x15
Green x12
DB Lateral Raise
11.5kg x15
14kg x12
16.5kg x10
Pallof Press purple - 3x12
Banded crunches green - 3x15
Eric Bach HFT Week 3, Workout 18
Banded Lying Leg Curls green - 3x15
1 leg Hip Thrust 24kg - 3x15 (each leg)
1 arm KB Deadstop Row 32kg - 3x12 (each side)
Banded 1 arm Lat Pulldown black - 3x15 (each side)
DB Hammer Curls (5 sec eccentric) 9kg 3x15 (right arm only)
Banded Face Pull black - 26,27,29
Rugby week, Workout 1
BB Squat 4x5 ramped sets
110kg x5
120kg x5
130kg x5
145kg x5
BB Good Mornings 3x8 ramped sets
45kg x8
50kg x8
55kg x8
Double KB Split Squat 20kg - 2x12 (each leg)
Suitcase Deadlift 32kg 1x8 (each side)
Weekends been busy with various social engagements and also a medical appointment this afternoon to take my daughter so, with it being the mrs’s birthday the diets also been shite. Was pushed for time today so didn’t get as much accessory volume as I wanted.
Squat is still feeling tough, my numbers have taken a battering with the drop in weight and calories. The GM’s felt pretty good today and was getting a nice stretch.
Weight loss seems to have stalled last few weeks which I don’t think is coincidental with the lack of daily walks
Rugby week, Workout 2
BB Floor Press 4x5 ramped sets
70kg x5
75kg x5
80kg x5
87kg x5
DB Chest Supported Row 32.5kg - 4x12
BB Landmine Press 30kg - 3x10 (Each side)
Banded 1 arm Lat Pulldown purple - 3x15 (Each side)
Unilateral DB Skullcrusher 12kg - 2x12 (each side)
Feet elevated Pressup BW with red band - 2x12
Conditioning
4 mile run
Barely done any out of breath conditioning this month and it shows. This was pretty slow although some of that was due to some tiredness and soreness in my legs no doubt.
Yesterday
Rugby week, Workout 3
BB RDL
90kg x8
105kg x8
120kg x5
135kg x5 - Back soreness and mobility letting me down, need to get handle on mobility drills.
Belt Squat using landmine and blocks 75kg - 3x15
1 Leg Hip Thrust 25kg - 3x15 (each leg)
Single Rack KB Squat 20kg - 2x12 (each side), these were a fantastic oblique exercise, really felt them and made aware that I need to strengthen my obliques.
Today
Rugby week, Workout 4
Viking Press 60kg - 3x8
JC Band Press black - 3x20
Chins
BW x10
10kg x8
15kg x6
Deadstop Row 32kg - 3x12 (each side)
Banded Overhead Ext 25,20,15
DB Hammer Curls 5 sec eccentric 9kg - 3x15 (5 sec eccentric on injured side only)
Strained my shoulder a bit this morning, probably need to be a bit more careful on horizontal pressing. Went to move onto unilateral floor press after the viking press but didn’t feel right so went for a low impact exercise in JC band press.
Can absolutely relate to this. It’s the “easiest” component to neglect, but one I definitely feel the ill effects of when I do.
100%, I used to foam roll every day and do some mobility work daily. Need to get back into it as I’ve been focusing on my shoulder and bicep rehab. @KonsuTheTraveller also posted a link to a video on his log talking about weak obliques potentially being a cause as the lower back is normally a symptom rather than the cause
5/3/1 - Rhodes Krypteia, Week 1 5s, Workout 1
BB Floor Press 3x5
57kg x5
65kg x5
74kg x5
BB Squat FSL 94kg 5x5
Superset with DB Chest Supported Row 32.5kg - 3x12,2x11
Circuit x3 sets
BB Good Mornings 60kg x8
Standing KB Unilateral Press 24kg x10
Banded Face Pull Purple x15
Pallof Press Purple x12 (each side)
Last few days done precious little rehab and movement for one reason or another. Played on Saturday which was a pile of shit. Feeling fairly stiff and sore today.
Got the foam roller out and spent a good 10 mins on it this morning, my groin was also pretty tight so had to do some mobility on that. The amount of aches, pains and rehab I need to do my mobility is quickly becoming a workout on it’s own.
Tuesday
Easy Conditioning - 4 mile run, steady pace
Yesterday
5/3/1 - Rhodes Krypteia, Week 1 5s, Workout 2
BB Squat
94kg x5
109kg x5
123kg x5
BB RDL SST % 68kg - 5x10
Superset with Weighted Chins 20kg - 4x5
Circuit x3 rounds
KB suitcase deadlift 32kg - 2x9,1x10
Close Grip Bench 60kg - 3x8
Unilateral DB Row 32.5kg - 2x15 (each arm, ran out of time)
Today
Easy Strength Conditioning
6 mins on bike
HLR 1x10
BB High Pull 3x3
40kg
50kg
55kg
BW Pullups 3x3
BB Incline Bench 3x3
40kg
50kg
60kg
Followed by 30 min weighted vest walk, fasted.
Made sure to spend a bit of time on the foam roller and found my hips and IT band were incredibly tight, felt like the back pain was loosened off a bit after foam rolling. Also managed to get rid of the groin stiffness and pain through some stretching.
Felt quite strange using a bench for pressing, so far so good with the relatively light weights and no grief from my shoulder. Infraspinatus still painful though.
AM
KB Swings (think between 85-100) and Shoulder Rehab
Followed by 2.5 mile weighted vest walk, fasted.
5/3/1 - Rhodes Krypteia, Week 1 5s, Workout 3
BB RDL (SST %'s)
68kg x10
81kg x10
95kg x10
BB Floor Press FSL 57kg 5x5
Superset with DB Row non working hand on bench 3x10
Circuit x3 round
SSB Hatfield Split Squat 40kg - 10,12,12 (each leg)
Bent over BB Row 70kg - 3x12
Unitlateral DB Floor Press 32.5kg - 3x10 (each arm)
Another physio session today, mentioned the tightness in my back which he’s addressed through some treatment and it now feels pretty good. Been given some more exercises to do (thankfully not everyday) which I’ll include in lifting days, hopefully this will strengthen up the infraspinatus and trap areas which I think are the only areas not making progress.
Been a decent week in terms of adherence to the programme and planned conditioning, hopefully can time the shedding of another 10 or so lbs with my recovery. However I’ve had a couple of relatively minor slips on the diet this week, don’t want to get into the December “it’s nearly christmas so fuck the diet” mindset just yet. Going to run this template EOD for a few weeks.
Yesterday - Easy Conditioning/Active Recovery
40 mins bike followed by rehab and mobility circuit
Today
5/3/1 - Rhodes Krypteia, Week 2 3s, Workout 4
BB Floor Press
61kg x5
70kg x5
78kg x5
BB Squat FSL 102kg 5x5
Superset with Chest Supported DB Row 32.5kg - 5x12
Circuit
BB Good Morning 65kg x6
KB 1 Arm Press 24kg x10 (each side)
Banded Face Pull purple x15
Pallof Press Green x10 (each side)
DB Hammer Curls 9kg 5 sec eccentric x15 (right arm only)
X3 rounds, done on continuous loop.
Followed by trap rehab and 15 mins on bike, fasted.
Squats felt much better today, the first rep of most of the sets is being a bit of a grind in terms of depth but moved much better and felt light (which it should)
Easy Conditioning
4 mile run, steady state.
5/3/1 - Rhodes Krypteia, Week 2 3s, Workout 5
BB Squat
102kg x5
116kg x5
131kg x5
BB RDL 81kg - 5x10 (SST %'s)
Superset with Weighted Chins 17.5kg - 5x5
Circuit
KB Suitcase DL 32kg - 3x10
Close Grip Bench 70kg - 6,6,8
DB Hammer Curls 10kg - 3x15 (5 sec eccentric on right arm)
Fasted
Found this hard going being fasted, took a bit over an hour which in part was due to a bit more of an extensive warmup. Want to do 4 circuit rounds from next week so need to speed this one up.
ES4FL Style Conditioning
10 mins on bike
1x12 HLR
BB High Pull
40kg x3
50kg x3
60kg x3
BW Pullups 3x3
BB Incline Bench
45kg x3
55kg x3
65kg x3
Followed by rehab work, altogether took about 30 mins. Followed by 2 mile weighted vest walk, fasted.
High pulls seeming to hurt my shoulder, probably need to look at my form.
30 minutes of rehab is quite some time.
5/3/1 - Rhodes Krypteia, Week 2 3s, Workout 6
BB RDL (SST %'s)
81kg x10
95kg x8
108kg x6
BB Floor Press 61kg 5x5
Superset with prescribed 1 arm row 28kg 5x10 (each arm)
Circuit x3 rounds
SSB Hatfield Split Squat 50kg x10 (Each leg)
Bent Over BB Row 75kg x10
Unilateral DB Floor Press 32.5kg (dropped a couple of reps weaker side on last set)
Fasted.
@rugby_lifting I meant the whole shebang, I have got exercises to do x4 times per week which takes up quite a bit of time as there are 5 different exercises for 3 sets each. On top of that I’ve got 5 to do daily plus 2 stretches…
Friday
Easy Conditioning 5 mile run, steady pace
Saturday
5/3/1 - Rhodes Krypteia, 1s Week, Workout 7
BB Floor Press
65kg x5
74kg x5
83kg x5
BB Squat FSL 109kg 5x5
Superset with Swiss Bar Chest Supported row 65kg 5x12
Circuit
BB Good Mornings x8
KB Kneeling Press 20kg x10 (each side)
Banded Face Pull Purple x20
Pallof Press Green x12
X3 rounds
Sunday
Did a Craig David
Today
First thing
EMOM KB Swings 28kg x10 rounds, started off with 10 reps, rep added each round apart from last one where I did 20. Followed by 2.25 mile weighted vest walk, fasted.
Lunchtime
5/3/1 - Rhodes Krypteia, 1s Week, Workout 8
BB Squat
109kg x5
123kg x5
138kg x5
BB RDL FSL (SST %) 88kg 5x10
Superset with Weighted Chins 17.5kg 5x5
Circuit
KB Suitcase DL 32kg - 10,11,11
Close Grip BB Bench 70kg - 3x8
DB Hammer Curl 11kg 15 sec eccentric weaker side only 3x15
Yesterday
2.5 mile run, had to stop as I was blowing, walked 1.5 mile back home.
Today
Saturday
5/3/1 - Rhodes Krypteia, 1s Week, Workout 8
BB RDL SST %'s
88kg x5
101kg x5
115kg x5
BB Floor Press FSL 65kg 5x5
Superset with Prescribed 1 arm row 32kg 5x10 (each side)
Circuit
SSB Hatfield Split Squat x10 (each leg)
DB Unilateral Floor Press x10 (each side)
BB Bent Over row 75kg x10
x3 rounds
Workout on Monday left me blowing, found it quite tough going but I’m enjoying this template. This probably explained why I was done after just a couple of miles yesterday.
Squats have been feeling much better last week or so although the workout on Monday was after I’d been up for a couple of hours and my back tends to be loose by then.
Did a weigh in at the start of the week, still at 214lbs which is what I’ve been hovering around now for the last couple of weeks. Need to start being a bit more aggressive with the deficit especially on conditioning days, have to say I’d have thought with this template and being fasted most of the time when running it I’d have dropped a bit of weight.