Rebuild Template 1st cycle, 3s week
BB Squat
105kg x5
120kg x5
135kg x5
SSL 120kg 5x5
Accessory
DB bench 32.5kg - 10, 10, 10, 7
Good mornings 65kg - 3x10
Pallof press green band - 3x12 (each side)
T bar row 70kg - 3x15
Food for today
Meal 1 - mountain joes protein bar, banana
Meal 2 - 4 eggs, wholemeal bagel
Meal 3 - x2 rasher bacon, mini omelette on bread roll
Meal 4 - chicken, mixed veg, potatoes, apple
Meal 5 - chicken drumsticks, salad, low fat/sugar protein dessert
I second this…horrid sounding
Easy Conditioning - 5 mile run, steady state. Done under 46 mins
Food for today
Meal 1 - 200g Skyr, banana, sprinkle of granola, 1 teaspoon peanut butter
Meal 2 - 80g oats, 1.5 scoops whey, mixed berries, 1 teaspoon peanut butter, whole milk (lactose free)
Meal 3 - x3 hard boiled eggs, x2 chicken drumsticks
Meal 4 - Turkey breast, mixed veg, apple
Meal 5 - Leftover chicken in low fat curry sauce, white rice, small naan, side salad
Bit of soreness on the infraspinatus, possible that the culprit is squatting with a barbell on my back. Can’t see it being the DB bench as I was doing that pain free, will discuss with physio when in next week but something to keep an eye on.
Yup, however it’s the only trap isolation work I have ever seen any real benefit from doing.
Rebuild Template 1st cycle, 3s week
First thing, fasted - Easy Conditioning, 40 min weighted vest walk. Immediately followed by meal 1 and then into thisL
Swiss Bar Bench
57kg x5
66kg x5
74kg x5
FSL 57kg - 5x5
Accessory
Weighted Chins 11.25kg - 10,9,9,8
SSB Hatfield FFE Split Squat 15kg a side - 4x10 (each leg)
Landmine Z press 15kg on bar - 3x8 (each side)
Food for today
Meal 1 - Warrior protein flapjack, banana
Meal 2 - Wholemeal bagel, x2 rashers bacon, x4 eggs
Meal 3 - 200g skyr, mixed berries, handful of granola, 1 teaspoon peanut butter, .5 scoop collagen protein
Meal 4 - TBC
Meal 5 - Diced lamb slow cooked in some concoction or other, probably have with white rice
Hard Conditioning
Fobbit intervals from TB2 - 2 mins on bike followed by alternating between x20 KB swings 24kg, x10 KB snatches 20kg bell
Food for today
Meal 1 - 200g Skyr, granola, 1 teaspoon peanut butter
Meal 2 - 75g oats, mixed berries, 1.5 scoops whey, whole lactose free milk
Meal 3 - x2 rashers bacon, x4 eggs
Meal 4 - Lamb in some weird stew with veggies, white rice
Meal 5 - TBC
Rebuild Template 1st cycle, 3s week
Trap Bar Deadlift
138kg x5
158kg x5
177kg - 5x5
Accessory
SSB Squats (SST)
87kg x10
102kg x8
116kg x6
Single Leg Lying Curls purple band - 3x15 (each leg)
Weighted Situps 20kg - 3x15
Food for today
Meal 1 - Warrior Flapjack, banana, x2 rice cakes
Meal 2 - x4 eggs, x2 rashers bacon, wholemeal bagel, mango
Meal 3 - Curators
Meal 4 - Healthy meal prep, low fat/sugar desert
Friday
First thing 2 mile weighted vest walk, fasted. Followed by breakfast and then
BB OHP
46kg x5
52kg x5
59kg x5
FSL 46kg - 5x5
Accessory
BB row (SST)
63kg x10
74kg x8
84kg x6
DB Kroc row 37.5kg x22 (each side)
DB 1 arm floor press 29kg - 9, 10, 9 (each side)
DB preacher curls 16.5kg - 12, 11 (each arm)
DB tricep ext 14kg - 10, 9 (each arm)
Today
BB Squat
113kg x5
128kg x5
143kg x5
SSL 128kg - 4x5
Accessory
DB Bench 32.5kg - 10, 8, 10, 8
BB good morning 70kg - 3x10
T bar row 75kg on bar - 3x12
Hard Conditioning
x7 hill sprints, followed by 1.5 mile recovery walk.
Haven’t missed these one bit, it was bloody cold as well this morning.
Food for today
Meal 1 - 1 scoop whey, banana, x2 rice cakes
Meal 2 - x3 eggs, x2 rashers bacon (fat trimmed off) x2 slices sourdough, mango
Meal 3 - 200g Skyr, 0.5 scoop Collagen powder, 1 teaspoon peanut butter, mixed berries
Meal 4 - Chicken and mixed veg
Meal 5 - TBD
Rebuild Template 1st cycle, 1s week
Swiss Bar Bench
62kg x5
70kg x5
78kg x5
FSL 62kg - 5x5
Accessory
Weighted Chins 11.25kg - 3x10, 1x9
SSB FFE Hatfield Split Squat 50kg - 4x12 (each leg)
Landmine Unilateral Z Press 15kg on bar - 10, 9, 9 (each side)
JM Press 47.5kg - 3x8
Pallof Press Green band - 2x12 (each side)
Food for today
Meal 1 - Warrior protein flapjack, banana, rice cake
Meal 2 - x3 eggs, x2 rashers bacon (fat trimmed off) x2 slices sourdough, granola
Meal 3 - chicken quarter, handful of nuts, apple
Meal 4 - Healthy meal prep, low fat/sugar protein dessert
Meal 5 - Lamb mince slow cooked, flat bread, side salad, dark choc
Easy Conditioning
5 mile run, steady state.
Again, last half a mile was a bit slower. Legs feeling a bit tired this week.
Food
Meal 1 - 200g Skyr, granola, banana, teaspoon peanut butter
Meal 2 - 80g oats, whole milk (lactose free) mixed berries, 1.5 scoop whey, teaspoon peanut butter
Meal 3 - Chicken breast pieces, apple
Meal 4 - Lean beef mince, mixed veg
Meal 5 ?
Rebuild Template 1st cycle, 1s week
Trap Bar Deadlift
148kg x5
167kg x5
187kg - 5x5
Accessory
SSB Squat (SST)
94kg x5
109kg x5
123kg x5
Single Leg lying curls banded, purple - 17,18,18
Weighted Situps 25kg - 18,18,16
Food
Meal 1 - 50g oats, 1 scoop whey, banana
Meal 2 - x4 eggs, x2 slices sourdough bread, mango
Meal 3 - Chicken breast pieces, x1 rice cake with teaspoon of peanut butter, apple
Meal 4 - lamb mince and veg
Meal 5 - Pulled gammon, wholemeal baps x2, sweet potato fries, side salad, dark choc
1st thing, easy conditioning - 40 min weighted vest walk, fasted.
Post breakfast
Rebuild Template 1st cycle, 1s week
BB OHP
49kg x5
55kg x5
62kg x5
FSL 49kg - 5x5
Accessory
BB row (SST)
68kg x5
79kg x5
89kg x5
DB Kroc row 37.5kg x26 (each side)
DB Flyes 14kg - 4x12
DB Tri ext 14kg - 11,12,12 (RH only)
DB Preacher curls 16.5kg - 12,10,9 (both sides)
Been for physio today, grip strength has improved massively and right arm now actually stronger. Did some strength tests using something which measured on a device into a tablet, tricep on right side is 50% weaker than left, chest is slightly weaker on right side. Need to work on isolation on my right tricep every time I step into the gym me thinks, actually excited though as I know what the constraint is now and how to fix it although happy to take any advice.
Rebuild Template 2nd cycle, 5s week
BB Squat
100kg x5
116kg x5
131kg x5
SSL 116kg 5x5
Accessory
Neck harness raises 15kg - 4x12
BB good mornings 70kg - 4x10
DB flat bench 32.5kg - 4x10
T bar row 75kg on bar - 14, 14, 15
Pallof Press green - 2x15 (each side)
Daily work
Forearm/grip x25
Tricep isolation x40 (RH side only)
Post workout meal went for some easy Conditioning in the form of swimming for 25 mins
Meal 1 -warrior flapjack, banana
Meal 2 - pasta and lean beef mince, mango
Meal 3 - tinned mackerel, 60g oats, mixed berries, 1.5 scoops whey
Meal 4 - tbd
Meal 5 - beef brisket, potatoes, veg, dark choc
I’d love to offer advice but I’ve had constant issues with my right side being weaker and smaller due to previous injuries. Switching from BB to DB work helped massively but it didn’t fix the issue.
Hard Conditioning - x8 hill sprints followed by 1 mile recovery walk.
I’ve been doing some unilateral DB stuff, I’m just going to try and do a combination of both along with some banded work to try and further isolate I think and see how I go.
Been a busy few days, got a load of ink done from by my armpit to down my bicep and across my tricep yesterday. Due to time constraints I didn’t work out yesterday other than a 20 minute weighted vest walk in treadmill. Was too sore to even deadlift today so got in a low impact legs session which was better than fuck all:
Belt squats 50kg on bar 4x15
Lying leg curls green band 3x20
Weighted vest 20kg lunges up and down garden 3 times
Weighted vest 20kg back ext - 3x10
Banded dead bugs black - 2x12
Will repeat 5s week starting Sunday all being well.
Pictures or it didn’t happen! lol
Yeah i want to see the ink!
Saturday
5 mile run, steady state. Done in under 46 mins.
Sunday:
Rebuild Template 2nd cycle, 5s week (repeat)
BB Squat
100kg x5
116kg x5
131kg x5
SSL 116kg 5x5
Accessory
Neck Harness Raises 17.5kg - 4x10
DB Flat Bench 35kg - 8,8,8,6
BB Good Mornings 75kg - 3x10
T Bar Row 80kg on bar - 14,15,15
Daily Work
Tricep isolation x60 (RHS only)
Forearm/grip x25
Today - Hard conditioning
x8 hill sprints, 10 minute recovery walk
Food for today
Meal 1 - Banana, 1 scoop whey, 1 slice fruit bread
Meal 2 - x2 slices malted bloomer, x2 rashers bacon, x4 eggs, mango
Meal 3 - curators
Meal 4 - Turkey breast steak, mixed veg, apple
Meal 5 - TBC
Will get a pic tomorrow before I put the bepanthen on and post
1st thing - Easy conditioning, 3 mile weighted vest walk, fasted.
PM
Rebuild Template 2nd cycle, 5s week (repeat)
Swiss Bar Bench
55kg x5
63kg x5
71kg x5
63kg x5
55kg x5
Accessory
Weighted Chins 12.5kg - 5x8
FFE SSB Split Squat 60kg - 4x10 (each leg)
BB Incline Close Grip Bench 65kg - 7,8,8,6
Daily Work
Tricep Isolation x60
Forearm/Grip x36
Food for today
Meal 1 - 70g oats, whole milk, mixed berries, peanut butter, 1.5 scoops whey
Meal 2 - x3 slices wholemeal bloomer, x4 eggs, x2 rasher bacon
Meal 3 - Healthy meal prep, low fat/sugar protein dessert, apple
Meal 4 - TBC