Enjoy your holiday mate, we are up near Lincoln next week on holiday so not as far as you but let’s pray for some good weather.
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Take photos.
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Yesterday
Titanium Knickknack’s, cycle 2, 3s workout
SSB Squat
102kg x5
116kg x5
130kg - 4x5
BB bent over row
73kg x5
83kg x5
93kg - 4x5
Flat DB bench 30kg - 4x10
Top sets and bench done as circuit, 4 sets in 20 mins, was feeling faint with a headache at end of the 4th and knew I was spent. Which considering I did no exercise and ate and drank plenty was a good result. This workout was an equally bad and good re-introduction.
Woke up this morning with plenty of doms, knocked the below walrus out:
Squats x125
Press-ups x50
Chins x25
Wearing 18kg vest, done in about 15 mins I think.
Holiday was disappointing to say the least but it’s a been a while since we had one of them. We even came back a day early as the surrounding area was a bit of a dive. Conversely some of the landscape was beautiful. @Friedrich as I knew you’d ask:
My eldest offspring has also turned 16 today, diet will revert to normal tomorrow.
8 Likes
Titanium Knickknack’s, cycle 2, 1s workout
Trap Bar Deadlift
142kg x5
160kg x5
178kg 4x5
BB Floor Press
62kg x5
70kg x5
78kg 4x5
BW chins - 2x12, 2x10
Top sets done as circuit in 20 mins, was pushed for time and this emptied me, was underfed and under recovered but 4 sets is better than 0.
Food for today
Meal 1 - 1 scoop whey, banana
Meal 2 - x2 bacon medallions, x2 eggs, 100ml egg whites, x2 slices rye bread
Meal 3 - x2 chicken tikka breasts, cucumber, beets
Meal 4 - 200g skyr, 1 scoop collagen protein, apple
Meal 5 - X2 medium beef brisket burritos with peppers and mushrooms
5 Likes
Titanium Knickknack’s, cycle 2
Single leg squats x50 (each leg)
Press-ups x50
Chins x25
Wearing 18kg vest, done in under 13 mins. Followed by 3 mile 20kg weighted vest walk, Fasted.
Food for today
Meal 1 - 40g oats, 250g skyr, 1 scoop whey, mixed berries
Meal 2 - omelette using 2 eggs and 50ml egg whites, x3 bacon medallions, apple
Meal 3 - chicken breast, mixed salad, curators
Meal 4 - chicken, mixed veg, potatoes
7 Likes
Titanium Knickknack’s, cycle 2, 1s workout
SSB Squat 137kg - 5x5
BB row 100kg - 5x5
DB bench 30kg - 5x10
Done as circuit, finished before 28 mins.
Lifting part of cycle 2 is done, time to move onto number 3 and add the vest in while lifting. Can’t say I’ll be sad to see the back of this template but enjoyment was never on the cards.
Food for today
Meal 1 - 50g oats, skimmed lactose free milk, banana, 1 scoop whey
Meal 2 - 150ml egg whites, x2 eggs, 60g smoked salmon, x2 slices rye
Meal 3 - Beef burrito
Meal 4 - turkey breast, veg and skyr with strawberries
Spent an enjoyable afternoon wandering around Stratford upon Avon
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I have thought seeing England by canal boat would be fascinating.
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You’d get a very warts and all view. Obviously the canals were built with a primary objective of moving goods between factories and markets etc. Where I live in the Black Country there’s an extensive network given the industrial heartland around there and Birmingham. Once the warmer months kick in I do the majority of my running and walking along the canals by me, there are a couple of sections that pass through industrial estates and through quite rough areas complete with various objects thrown into the canal but another couple are reasonably serene.
I do work with a bloke who takes two weeks every year to do a barge holiday on the canal and I can see the appeal.
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Titanium Knicknacks cycle 2
Walrus
Squats x125
Press-ups x50
Chins x25
Wearing 18kg vest, followed by 2 mile run
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Any idea what’s next for you?
I can’t say I’m every really worried about enjoying this stuff, either, but I am curious: Is there something specific about this one that’s leaving you ready for a change?
FWIW, I’m “enjoying” 5x5/3/1—have you ever given it a go?
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Titanium Knickknacks cycle 3, 5s workout
Trap bar deadlift 160kg 5x5
Press-ups 5x10
Chins 5x5
Done as circuit whilst wearing 6kg vest.
Noticed I was sucking more air after the deadlifts but didn’t impede actually getting the bar up.
Done inside 16 mins, followed by some rehab and arm work. Physio noticed some elbow discomfort whilst I was there earlier this week and did some treatment on it and prescribed some negative wrist curls which seem to be helping.
Food for today
Meal 1 - 1 scoop whey, banana
Meal 2 - x2 eggs, 3 bacon medallions, x2 slices of rye bread
Meal 3 - x2 pre cooked chicken breasts, Apple
Meal 4 - 1 scoop collagen powder
Meal 5 - pulled beef, rice and salad
I’m planning to attempt the actual challenge on my birthday which is on 1st of September, it will mean cutting the programme slightly short. After that I’ll probably carry on dieting, I’d like to get down to 200lbs purely for vanity. I’ll probably run a cycle of 5s pro to try and get used to OHP and bench again as my shoulder feels the best it’s done for about 3 years. After that probably a cycle or 2 of OG 5/3/1 on the upper body lifts and 5s pro on squats and deads. I’m figuring by then I should hopefully be at 200lbs.
I wouldn’t say I’m ready for a change, I’m 100% focused on beating the challenge. I do tend to enjoy a lot of what 5/3/1 has to offer and truth be told I’ve enjoyed the journey on this one so far as it’s been different and challenged me in different ways.
Hell yeah, I did the Rhodes variant and loved it. Found it really moved my deadlift along specifically, I’m pleased to see it’s working for you.
7 Likes
Titanium Knickknacks cycle 3, 5s workout
SSB Squat 123kg - 5x5
Press-ups - 5x10
Inverted row - 5x5
All whilst wearing 6kg vest, done in 19 mins. Followed by a few sets of wrist curls and skullcrusher right arm only.
Loaded up 20kg on the vest and proceeded to head out only to hear my youngest was up. Asked if she wanted a walk in the sun which she did so had a nice stroll with her chatting my head off about the Loch Ness monster for about 2 miles, very wholesome.
Food for today
Meal 1 - 1 scoop whey, banana
Meal 2 - lean beef mince, spaghetti
Meal 3 - leftover BBQ meat and corn on the cob
Meal 4 - curators, apple
Meal 5 - slow cooked beef, mixed veg, potatoes
8 Likes
Titanium Knickknack’s, cycle 3
Walrus training:
Single leg squats x50 (each leg)
Press-ups x50
Chins x25
In 10kg vest done under 9 mins, followed by 2 mile run and 1 mile walk in 8kg vest.
Food for today
Meal 1 - 1 scoop whey, banana
Meal 2 - beef brisket burger, cob, 40g oats, 1 scoop whey, mixed berries
Meal 3 - leftover bbq meat, corn on the cob
Meal 4 - 1 scoop collagen
Meal 5 - leftover beef, white rice, salad
5 Likes
Yesterday
Titanium Knickknacks cycle 3, 3s workout
Trap Bar Deadlift 169kg - 5x5
Pressups - 5x10
Chins - 5x5
All whilst wearing an 8kg vest, done in under 18 mins.
Followed by some wrist curls, tricep extensions and pullaparts
Today
Walrus training
Squats x125
Pressups x50
Chins x25
Followed by 2.75 mile run, all whilst wearing 10kg vest. The extra 2kgs from Monday made a big difference with the run.
Food for today
Meal 1 - 200g skyr, banana
Meal 2 - 50g oats, 1 scoop whey, mixed berries
Meal 3 - 100ml egg whites, x2 eggs, x2 rashers bacon with fat trimmed off
Meal 4 - Turkey breast steak, mixed veg
Meal 5 - Chicken, rice and salad.
6 Likes
Titanium Knickknacks cycle 3, 3s workout
SSB
130kg - 2x1, 1 with 8kg vest 1 without
100kg 2x5
Walrus
Split squat x50 each leg
Press-ups x50
Chins x25
In 10kg vest
Not what was planned, something felt very off with my back and glutes, did a couple of back off sets and still wasn’t right. I think I did the right thing in sacking off but still got the nagging thought in my mind I just bottled it. What I would say is the vest makes squatting so much harder.
Food for today
Meal 1 - banana, scoop of whey
Meal 2 - x2 eggs, 100ml egg whites, x2 rashers of bacon fat trimmed off, wholemeal bagel
Meal 3 - 200g skyr, mixed berries, pack of curators
Meal 4 - chicken salad, no sauce
Meal 5 - slow cooked lean lamb mince, flatbread, little bit of ricr
4 Likes
AM
3 mile treadmill walk, fasted.
Lunchtime
Upper body pump
OHP 60kg - 3x5
BB bent over row
60kg x10
70kg x10
80kg x10x3
DB Bench 30kg - 9,8
Pullaparts - 4x15
Neck harness raises 12.5kg - 3x10
JC band press - 2x25
1 arm DB Tricep ext 10kg - 3x12 (Right arm only)
1 arm DB Preacher curls 10kg - 3x15 (right arm only)
BB wrist curls 5 sec negative bar - 2x15
Food for today
Meal 1 - 50g oats, 1 scoop whey, skim milk, mixed berries
Meal 2 - white rice, x2 eggs, x2 rashers bacon fat removed
Meal 3 - lean lamb mince, salad
Meal 4 - 1 scoop collagen protein, apple
Meal 5 - lean beef mince, mixed veg, potatoes
Weighed in lower than pre holiday weight finally 
5 Likes
Titanium Knickknacks cycle 3, 1s workout
Trap Bar Deadlift 178kg - 5x5
Press-ups - 5x10
Chins - 5x5
Done as circuit whilst wearing 10kg vest, finished in under 20 mins.
Followed by some wrist curls and skullcrusher and a 2 mile slow dad and daughter walk.
First time I’ve had to repress the urge to vomit doing deadlifts I think ever so that was cool. That extra weight in the vest felt significant. However I’m pleased it was done inside 20 mins, I’m at the weight of the vest for the challenge but I’ll try and add a couple of kgs to it before then. Deadlift weight wise not a million miles off double bodyweight so it’s looking good.
Food for today
Meal 1 - 1 scoop whey, banana
Meal 2 - x2 eggs, x2 bacon rashers fat trimmed off, white rice
Meal 3 - pack of curators
Meal 4 - slow cooked ham joint (fat cut away as going along) corn, salad and slaw
Meal 5 - TBC
8 Likes
Titanium Knickknacks cycle 3
Walrus and Easy Conditioning
x50 single leg squats
x50 pressups
x25 chins
x100 situps
Wearing 10kg vest, done in about 12 mins I think. Followed by 2.5 mile weighted vest walk (20kg), fasted.
Food for today
Meal 1 - .5 scoop whey, 200g skyr, mixed berries, 30g oats
Meal 2 - x2 rashers bacon (fat trimmed off), 125ml egg whites, x2 eggs
Meal 3 - Lean beef mince, mixed veg, apple
Meal 4 - 1.5 scoops Collagen powder
Meal 5 - TBD
6 Likes
Busy few days at work and home.
Tuesday
SSB Squat 115kg - 5x5
Press-ups - 5x10
Inverted row - 5x5
Wearing 10kg vest, done under 19 mins
Wednesday
Walrus
Squats x125
Press-ups x50
Chins x25
2 mile run, 1 mile walk
All in 10kg vest
Today
Trap Bar Deadlift 163kg - 5x5
Press-ups - 5x10
Chins - 5x5
Done in 12kg vest under 19 mins
Put an extra 2kg in vest to what’s needed for the challenge, made a big difference in exertion. Felt like my heart was going straining against my chest.
Food for today
Meal 1 - 1 scoop whey, banana
Meal 2 - x2 slices rye bread, x3 eggs with egg whites, smoked salmon
Rest of it is tbc, just about to take my daughter out to celebrate GCSE results day. She did ok and got what she needed other than in maths which will need some work, much like me she’s no academic.
6 Likes
First thing after coffee
3 mile treadmill walk
Later this morning
Walrus in 12kg vest:
Split Squats x50 (each leg)
Pressups x50
Chins x25
Followed by upper body pump workout
DB Bench 30kg - 3x10
BB row 90kg - 3x10
1 arm Landmine Z press 7.5kg - 3x10 (each side) first time ever doing these and they felt great tbh
DB 1 arm Preacher Curls 11kg - 3x15 (RH only)
DB 1 arm Tricep Ext 11kg - 2x12 (RH only)
BB Wrist curls 5 sec negative bar - 2x15
Food for today
Meal 1 - 50g oats, 1 scoop whey, banana + blueberries
Meal 2 - x2 slices Rye Bread, x3 eggs
Meal 3 - Chicken and salad
Meal 4 - Curators, 1 scoop collagen
Meal 5 - Slow cooked beef, mixed veg, potatoes
6 Likes