Tuesday.
A. Face Pulls: 3 x 12.
B. Bench Press: 80kg x 8 x 3 OTM.
C1. Press: 70kg x 15 x 1.
C2. Neutral-grip chins: 1,2,3,1,2,3,1,2,3,1,2,3,1,2,3.
D1. BB Shrug: 140kg x 3 x 10.
D2. Dips: 10kg x 3 x 12.
E. BB curl: bar x 2 x 20.
F. 6 x 30m sprints.
Thursday.
A. Box Jump: 24, 28, 31" x 5.
B. Deadlift: 60kg x 3, 100kg x 3, 135kg x 3, 165kg x 5 x 2.
C. Good Morning: 60, 80, 90, 100kg x 3.
D. 3 rounds for time of
22kg 1-arm DB thruster x 5 R, x 5 L
24" Box Jump x 9
Push-up x 7.
Done in 6.35
E. Toes-to-bar: 3 x 6.
Friday.
A1. Incline DB Press @40x1: 30kg x 3 x 8, 35kg x 8.
A2. Pulldown: 4 x 10.
A3. Chest-supported DB Row: 26kg x 4 x 10.
B1. Pushdown: 3 x 10.
B2. Lateral raise: 12kg x 3 x 10.
B3. DB Curl: 16kg x 4 x 10.
B4. DB Shrug: 40kg x 2 x 20.
C. Band Pull-apart: 5 x 10.
D. Erg: 5 x 20 secs sprint w/ 1 min rest.
Tuesday.
A. Squat: 60, 80, 100, 120, 130kg x 3. 140kg x 3 x 2.
B. Bulgarians @ 40X1: 12.5kg DB’s x 7, 18kg DB’s x 2 x 7.
Then
C1. Ball Slam: 3 x 9
C2. Romanians: 100kg x 3 x 8
C3. Box Jump: 24" x 3 x 7
C4. Push-up: 3 x 6
In 6.53
Wednesday.
A. Bench Press (paused): 70kg x 5, 90kg x 5, 95kg x 8.
B1. Ring Push-ups: 5 x 8
B2. W/N-grip chins: 5 x 4.
C1. Ring flyes: 3 x 6.
C2. Seated DB “power cleans”: 12.5kg x 3 x 10.
D1. EZ-Bar curl: 30kg x 4 x 10.
D2. French Press: 30kg x 2 x 10.
D3. EZ-bar row: 30kg x 2 x 25.
E. KB Press: 24kg x 3, 28kg x 2, 32kg x 1, 36kg x 1 (each side).
F. Band pull-aparts x 50.
Friday.
A. Speed Pulls from 3" deficit: 130kg x 10 x 1 otm.
B. Rack Pulls (20"): 180kg x 3, 220kg x 3 x 2.
Then, EMOTM
C1. Front Squat: 70kg x 4 x 3
C2. Banded KB swing: 32kg w/medium band, 4 x 10.
C3. Pull-ups: 5, 6, 7, 8.
Saturday.
A. Push Press: 40, 50, 60, 70, 80, 90kg x 3. 90 is a PR.
B. BB Row: 80kg x 4 x 10.
C. Dips: 20kg x 3 x 8.
D1. DB Curl: 17.5kg x 3 x 10
D2. Lateral raise: 12.5kg x 3 x 10
Tuesday.
Max Testing day one of two.
Paused Bench: 130kg (PR).
Squat: 170kg (PR).
Saturday.
Max Testing day two of two.
Push Press: 95kg (PR).
Deadlift: 207.5kg (PR).
Monday.
Supine Row: 5 x 12.
BB Row: 50kg x 3 x 10 @ 30X1
BB Curl: Bar x 5 x 15.
Then
5 rounds of max effort burpees for 30 seconds (4 mins rest).
Tuesday.
A. Incline DB Press: 24kg x 10, 30kg x 2 x 10 @ 40X1.
B. Bench Press: 90kg x 3 x 5 @ 40X1.
C. Dips: 6, 7, 8 @ 40X1.
D. HICT on stationary bike: 45-55rpm at max resistance, 2 x 5mins.
Thursday 22/05/14
Bulgarians @ 40X0
Banded leg curl
Calf Raise
Eleven days off to heal up various issues including a gammy back
Tuesday AM.
A. Incline DB Press @ 40X0: 26kg x 8, 30kg x 8, 35kg x 8.
B. Push-ups @40X0: 3 x 8.
C. Seated BB OHP @50X0: Bar x 3 x 8.
D. Pushdown @ 40X0: 3 x 8.
Tuesday PM.
Muay Thai session.
First time doing that type of training in a long, long time.
My hands were so/so, my legs were awful.
Interested to see how sore I am tomorrow
Wednesday.
A. 2k row on the erg in 7.37
B. 5min HITC on stationary bike.
C. 5 x 30 second intervals on the airdyne with 3-4 mins recovery. Awful.
In total ribbons from MT last night
Friday.
A. Pull-ups @40X0: 3 x 5.
B. Chest supported DB Row: 24kg x 3 x 8.
C. Seated DB Shrug: 30kg DB’s x 3 x 12.
D. Seated lateral raise @40X0: 10kg x 3 x 7.
E. EZ bar curl @40X0: bar 20kg x 3 x 8.
F. 5 mins HICT on stationary bike @35-40 rpm.
G. Treadmill push walk: 5 x 100 steps w/45secs rest.
Saturday.
A. Barbell hip thrusts: 60kg x 5, 10, 10.
B. Bulgarian split squat @40X0: bw x 5, 15kg DB’s x 5, 20kg DB’s x 5.
C. Skipping: 30 secs on/off, 10 rounds.
D. Airdyne: 30secs on/90secs off, 5 rounds.
E. 5 mins HITC on stationary bike.
Tuesday AM.
A. Incline DB Press @40X0: 30kg x 8, 35kg x 6, 40kg x 4.
B. Push-up @40X0: 3 x 8.
C. Seated BB OHP @50X0: 50kg x 3 x 6.
D. Pushdown @40X0: 3 x 8.
Tuesday PM.
Muay Thai session.
I definitely found it easier than last week, probably paced myself better.