Easy Conditioning
EMOM alternating between
Round 1 - x15 Med ball core raises
Round 2 - x15 zombie squats
Round 3 - x15 24kg KB swings
Followed by 3 mile weighted vest walk, fasted.
5 Likes
Full Body 5s Pro, FSL 5x5
3s week
1st thing, Easy Conditioning - 3 mile weighted vest walk, fasted.
PM
Trap Bar Deadlift
152kg x5
174kg x5
195kg x5
BB OHP
46kg x5
52kg x5
59kg x5
Accessory
Bent over BB Row (SST)
70kg x10
82kg x8
94kg x6
1 arm overhead DB Tricep Ext 17.5kg - 14,14,12 (each arm)
Pallof Press green band - 12,15,16 (each side)
BB Reverse Curls 7.5kg a side x14
5 Likes
Full Body 5s Pro, FSL 5x5
3s week
Yesterday, easy conditioning - 4 mile run, steady state
Today
BB Squat FSL 109kg - 5x5
BB Bench 90kg - 3x5, 1x3
70kg - 2x8
Tried to alternate EMOM these which was fine for the first 3 rounds but needed longer recovery on bench as I’m close to a true TM. Going to change my approach from 5x5 progression to 1 ramped set per week of 5-7 reps and then a more FSL type weight. I change templates after next week so good timing.
Accessory
BW Chins (50 sets ASAP) - 17,15,10,8
HLR - 3x10
Tricep Kick Backs 11.5kg - 12,15 (each arm)
Banded 4 way neck extensions - 2x20 (each way)
Ran out of puff a little with this towards the end
5 Likes
Good Job! 
1 Like
Full Body 5s Pro, FSL 5x5
3s week
EMOM alternating between
Trap Bar Deadlift FSL 152kg - 5x5
BB OHP FSL 46kg - 5x5
Accessory
DB side lateral raise 11.5kg - 14, 15, 15
DB hammer curls 11.5kg - 16, 17, 16
DB side bends 11.5kg - 2x25
Treadmill wouldn’t work this morning so no easy conditioning as didn’t have time in the day. Had to change some stuff around today as feeling quite sore, deload due after next week.
6 Likes
Full Body 5s Pro, FSL 5x5
1s week
BB Squat
117kg x5
133kg x5
148kg x5
BB bench ramped sets to 92.5kg x7, progression target =7 reps so add 2.5kg to bar next time out
Accessory
DB Kroc row 45kg x23 (each side)
Neck harness raises 20kg - 3x12
Double KB RFE Split squat 20kg each hand - 2x14 (each leg)
Diamond press-ups - 8, 9, 9, 9
Followed by my favourite conditioning of dad and daughter morning walk for about 2 miles
6 Likes
Full Body 5s Pro, FSL 5x5
1s week
Yesterday - Easy Conditioning
EMOM - 12 mins
x3 double KB Cleans
x3 Pullups
x10 1 arm KB march
Followed by 40 min weighted vest walk, fasted.
Today
Trap Bar Deadlift
163kg x5
185kg x5
206kg x5
BB OHP
49kg x5
55kg x5
62kg x5
Accessory
BB Row (SST)
76kg x5
88kg x5
99kg x5
DB 1 arm Tri Ext 17.5kg - 12,12,11
Pallof Press green and red band - 3x10 (each side)
BB Reverse Curls 7.5kg a side x14
6 Likes
Full Body 5s Pro, FSL 5x5
1s week
Yesterday - Easy Conditioning, 4 mile run
Today
EMOM Alt between
BB Squats FSL 117kg - 5x5
BB Bench FSLish 70kg - 5x5
Was pretty tough going but bench felt really good. I used a narrower grip after getting a bit of pain last couple weeks, felt like this made a positive change.
Accessory
HLR - 11,12,11
Chins 50 reps as few sets as poss - 12,14,13,11
DB Tricep Kickback 11.5kg - 3x15
Neck plate raises 30kg - 2x12
Recovery is starting to be a bit of an issue, definitely right time to deload next week and move into doing a mix of ES4FL, 5/3/1 strength sessions and Walrus work. Planned it out with the help of AI (never thought I’d say that), lost about 10lbs in the past 6 weeks, I’m about 6lbs away from target weight so will run this to that point and then start gaining again.
6 Likes
Full Body 5s Pro, FSL 5x5
1s week
EMOM alt between
BB deadlift from blocks 150kg FSL- 5x5
BB OHP 50kg FSL - 5x5
Accessory
Kneeling 1 arm KB press 24kg - 10, 10, 12 (each side)
Back extensions 10kg - 3x15
DB hammer curls 14kg - 12, 14, 15 (each arm)
6 Likes
Deload week
BB Squat
94kg x5
109kg x5
125kg x5
BB Bench 65kg - 5x5
Superset with band pullaparts - 5x10
Banded dead bug red - 3x10
Banded pushdowns purple - 3x15
Neck harness raises 12.5kg - 3x10
6 Likes
Deload Weel
ES4FL Day
BB Deadlift 90kg - 3x3
Weighted Chins 5kg - 3x3
Kneeling 1 arm KB press 20kg - 3x3 (each side)
HLR - 1x10
KB swings 24kg x45
Followed by 2.5 mile weighted vest walk, fasted.
6 Likes
Deload Weel
ES4FL Day
HLR 1x10
Trap Bar Deadlift 127kg - 3x3
Pullups BW - 3x3
BB OHP 50kg - 3x3
KB swings 24kg x50
Followed by 41 min weighted vest walk, fasted.
5 Likes
Deload Week
5/3/1 day
BB Squats 94kg - 3x5
BB Bench
65kg x5
72.5kg x5
80kg x5
Accessory
Banded Pressups red band - 3x10
BW Back Extensions - 3x10
Swiss Bar curls bar only - 3x10
Followed by 15 mins recovery pace on bike
Note to self, need to increase carbs prior to the 5/3/1 days. On the ES4FL days I’ve not been eating carbs until dinner, have felt low on energy during the day but hopefully it’s just an adjustment phase. Hopefully I will only need to run this for a few weeks before getting the level of leanness I’m after.
6 Likes
Deload Week
ES4FL Day
HLR 1x10
Double KB Deadlift 20kgs - 3x3
Double KB clean and press 20kgs - 3x3
Weighted Chins 6.25kg - 3x3
KB Swings 24kg x60
Followed by 45 min weighted vest walk, fasted.
5 Likes
Deload Week
Dealers Choice
Walrus training
5 rounds of
Squats x25
Situps x15
Pressups x10
Chins x5
All in 10kg vest, done in 20 mins at nice easy pace. Followed by 10 mins recovery on bike
5 Likes
5/3/1 Workout, 5 s week
BB Squat
103kg x5
119kg x5
134kg x5
BB Bench FSLish 67.5kg - 5x5
Accessory
Neck harness raises 20kg - 3x12
Bent over BB row (SST)
60kg x10
71kg x10
83kg x10
Diamond press-ups BW - 7, 9, 8, 8
Banded dead bugs black band - 11, 10, 10
Followed by 45 mins of dad and daughter conditioning - gentle paced stroll
6 Likes
ES4FL Workout
HLR 1x10
Weighted Chins 7.5kg - 3x3
BB Deadlift 100kg - 3x3
Kneeling KB 1 arm Press 24kg - 3x3
Alt 1 arm KB Snatch x40 total
Followed by 40 min weighted vest walk, fasted.
6 Likes
ES4FL Workout
HLR - 1x10
Weighted Pullups 2.5kg - 3x3
Trap Bar Deadlift 132kg - 3x3
OHP 52.5kg - 3x3
BW squat high reps sets interspersed between putting equipment away. Followed by 40 min weighted vest walk.
Went a slightly different route this morning and down an underpass which a large van or lorry and dumped a load of rubbish making the actual road impassable. I was also reflecting on Sunday when taking my daughter for a walk around our local canal how depressing it was that parts of the bank are strewn with rubbish bags. I despise my fellow man at times, this is why we can’t have nice things. I would dearly love to relocate to somewhere more rural and where people have respect for their surroundings.
4 Likes
It is everywhere. I live in a spot with deer, moose, coyote, I fish in spots that post grizzly bear warnings. (I have never encountered one. Though one day I was wading a river, moved around a willow and walked right up to a bull moose.) I also pick up empty beer cans, I do not touch the 
diapers, etc. I feel your sentiments.
4 Likes
5/3/1 Workout, 5 s week
BB Squat FSL 103kg - 3x5
BB Bench Press ramped sets - 95kg x4
Could’ve forced 1 more but would’ve been shit, got the first weight in however many weeks of reintroducing bench where I’ve not hit target reps. I was hoping to get to 100kg before this hit but we are where we are.
Accessory
Swiss Bar Hammer Curls 5kg a side - 12,14,15
Seated EZ Bar Tricep Extensions 11.25kg a side - 14,13,14
Double KB Front Squats 20kg each hand - 11,12,12
@Friedrich I’m just watching Yellowstone at the moment (I know you don’t live in Montana) so in my head you live in those surroundings. It’s so frustrating that as human beings there are plenty of people out there who can’t take responsibility for just putting their own rubbish into a bin, I suppose you’re correct in that if I was to move somewhere it would be the same. I would love to move to the Scottish highlands but practicalities probably mean that will stay a pipe dream for a considerable time.
6 Likes