Swim - pool
Breastroke - long course
3 x 300m
Front crawl
4 x 50m - it was busy and I was tripping over people
531 bench C2W2
Bench
Bar x 5
60kg x 5
80kg x 5
Working sets
90kg x 3
102.5kg x 3
115kg x 7 - e1RM 141kg
Actually just meant to boulder today, but was loosening myself up and got the urge. Pretty happy with how these went. Deadlifts will probably get slipped in pre shift on Sunday or Monday.
Bouldering
Worked a specific V3 for quite a while until I had it down pretty smooth (black one in the video), then tried a V4 with a final move which just escaped me (pink). Pretty sure i know what the move is, but I have a major physical and mental block re actually pulling it off.
https://www.instagram.com/p/CbzF-lGLSu0/?utm_medium=copy_link
Accessory tings
Shins to bar
5 x 5
Dips
BW x 8
+5kg x 8
+10kg x 10
Drop set
BW x 10
DB curls
15s x 3 x 10
Ss/ KB overhead triceps
32kg x 3 x 10
Ss/ Pullaparts
3 x 40
Swim - pool
Breastroke
5 x 50m
Ss/ Front crawl
5 x 50m
30 seconds rest end of each 100m run.
Quick session pre-work to get the lats and shoudlers loosened up again
Monday - 531 C2W2 - B - day
Minus the bench as I did that on Saturday.
531 deadlift
Pulls
70kg x 5
120kg x 5
150kg x 3
Working sets
Belt, straps
172.5kg x 3
200kg x 3
222.5kg x 6 - e1rm 267kg
Accessories
Pullups/chins - narrow 45 degree grip
BW x 5,6,7,6
Ss/ Seated band hamstring curls
Purple x 4 x 15
Preacher curls
18kg x 15
28kg x 15
33kg x 12
Ss/ Cable pushdowns
53kg x 15
64kg x 12
72kg x 10
Today - Swim - pool
Front crawl - long course
4 x 100m @ 90% - about a 1 minute 50m split
Ss/ Breast-stroke - long course
4 x 100m @ 80%
30-60 seconds rest
1 Like
Yesterday - 531 C2W3 A-day
531 press
OHP
Bar x 5
30kg x 5
40kg x 5
50kg x 3
Working sets
55kg x 5
62.5kg x 3
70kg x 5 - e1rm 81.67kg
531 pullups
Lat pulldown
45kg x 5
60kg x 5
75kg x 5
90kg x 5
Pullups
98kg x 3
110kg x 6 - e1rm 132kg. Last one was a bit sloppy.
110kg x 6 - better
Accessory stuff
DB incline bench
32.5s x 10
40s x 10
45s x 8
40s x 10
Ss/ Chinups
BW (98kg) x 4 x 5
DB curls
17.5s x 12
20s x 12
Ss/ Rolling DB extensions
17.5s x 12
20s x 12
Ss/ DB rear delts
12.5s x 12
12.5s x 12
Friday - Mountain Biking
Wemt with a couple of colleagues. Some big climbs but some sweet runs down.
Not something I do all too often and it was cool to see how much a bit more confidence going quicker over ramps and drops made the ride smoother by the end of the day.
Today - AM - 531 C2W3 - B - day
531 Bench
Bench
Bar x 5
50kg x 5
70kg x 5
90kg x 3
97.5kg x 5
110kg x 3
122.5kg x 3 - e1rm 134.75kg
531 deadlift
Pulls
70kg x 5
120kg x 5
160kg x 3
Working sets
Belt, straps
185kg x 5
210kg x 3
232.5kg x 3 - e1rm 255kg
PM - Climbing
Some interesting sloper stuff, flashed a few V3s which definitely wouldve been beyond me a month ago.
A little bit of easier cave stuff.
Accessories
Feet on box/pike ring chins
BW x 3 x 8
Ss/ Ring pressups
3 x 10
Ring chins
BW x 3 x 5
Ss/ Dips
BW x 3 x 8
Split up day. I wanted to both climb and lift so did the lifting first thing, chilled out and watched the UFC with my flatmate, then headed out again in the evening to the climbing gym.
I slept about 5 hours last night after a successful 2nd date, and 2kg has mysteriously disappeared over the last week, so the lifting numbers weren’t exactly peak.
Bi-cycle deload this week anyway.
Swim - pool
Surge of motivation took over me and I got up before an early shift to do starved HIIT.
Front crawl - short course
EMOM
25m @ 80%
25m @ 80%
25m @ 90%
25m @ 90%
25m @ 90%
25m @ 90%
25m @ 90%
25m @ 90%
25m @ 90%
25m @ 90%
25m @ 90%
25m @ 90%
25m @ 90%
25m @ 90%
25m @ 100%
25m @ 100%
25m @ 100%
25m @ 100%
50m @ 100%
500m total.
Whoops
Kidna forgot about this log.
I had a deload, did a few bouldering sessions, swims, and one low volume bodybuilding session.
Came back to cycle 3 of 531 at the same time as a raging busy week at work and was shattered.
Adding to that, I woke up last Saturday having sprained my right supraspinatus in my sleep.
I’ve had some very minimalistic weights sessions as a result and severely underperformed in the bench + deadlift session 3 days ago.
So I’m calling that a second deload week and came back in today a bit more refreshed.
Today - 531 C3W1 A-day - take 2
531 press
OHP
Bar x 5
30kg x 5
37.5kg x 5
45kg x 3
Working sets
50kg x 5
57.5kg x 5
65kg x 10 - e1rm 86.67kg
Pullups
98kg x 5
98kg x 5
98kg x 5
101kg x 8
Ss/ OHP
40kg (suspended from trigrip hole) x 4 x 5
Bouldering
Some good uns. Hitting most V3s now which is very nice. A project from last week which I couldn’t hit the last couple of moves on fell today as well.
https://www.instagram.com/tv/Ccw7eykj5lO/?igshid=YmMyMTA2M2Y=
I have COVID.
Bollocks.
Last climbing session on Wednesday, had a great one, but started feeling suspiciously short of breath on the down climbs.
For reference my usual redpoint is a V3 - that is, if you give me unlimited time and energy, most V3s I’ll be able to get up.
I hit a V5 on Wednesday 
https://www.instagram.com/tv/Cc93QaoDisX/?igshid=YmMyMTA2M2Y=
Back from COVID and still feeling pretty run down. The rotator cuff is still far from 100% as well.
After cramping up with just 25m walking along the beach on thursday I had a light session in the evening just doing a full body circuit to get moving again.
I’ve dropped back a cycle in 531 because right now I feel like if I try and pick up exactly where I left off I’ll crash pretty quickly.
531 C2W1 A-day
531 press
OHP
Bar x 5
30kg x 5
37.5kg x 5
45kg x 3
Working sets
47.5kg x 5
55kg x 5
62.5kg x 8 - e1rm 79.17kg
Down pyramid
55kg x 5
47.5kg x 5
531 pullups
Lat pulldown
45kg x 5
60kg x 5
75kg x 5
90kg x 5
Pullups
100kg x 5
100kg x 5
100kg x 5
100kg x 9
Accessory stuff
Sled
Backwards harness drag 15m, straight into upright poles forward push 15m
130kg
150kg
170kg
170kg
Yeah, I’m still pretty ropey. It’ll come.
Tuesday - climb
Gentle one
Wednesday - climb
Some more fun stuff, a good bit of technical slab
Today - Swim - pool
Breaststroke
500m
My shoulder isnt very happy at the moment. Little nervy about bench tomorrow but we’ll see.
Monday - 531 C2W1 - B day
531 Bench
Bench
Bar x 5
60kg x 5
80kg x 3
Slingshot
85kg x 5
97.5kg x 5
110kg x 8
531 deadlift
Pulls
70kg x 5
120kg x 5
140kg x 3
Working sets
Belt, straps
160kg x 5
185kg x 5
210kg x 5
Accessories
Back extensions
50 total reps
Lateral iso hold
5kg x 30 seconds
Shoulder hurts.
Cracked out my knockoff slingshot (“Bench Blaster”) to make pressing comfortable. Think I’ll stick with that for a bit.
Deads were disappointing but I think its been something like 3 weeks and 1 COVID since I last pulled.
1 Like
531 C2W2 A-day
531 press
OHP
Bar x 5
30kg x 5
40kg x 5
Working sets
50kg x 3
57.5kg x 3
67.5kg x 5 - e1rm 78.75kg
Down sets
60kg x 4 x 3 - suepr set with pulldown warmups
531 pullups
Lat pulldown
45kg x 5
60kg x 5
75kg x 3
90kg x 3
Pullups
102.5kg x 8
Accessory stuff
Pullups
4 x 3
Ss/Sled
Backwards harness drag 15m, straight into upright poles forward push 15m
135kg
160kg
180kg
200kg
Well that’ll be why my shoulder hurts.
I got a chest xray done for unrelated issues (bit of shortness of breath post COVID whilst on the job).
Looks like theres a distal clavicle fracture with a fragment sticking down into the subacromial space.
That’ll cause a bit of impingement I guess.
Needs rest. Waiting on my MRI report and then seeing a sports doc +/- ortho when I’m back from a trip next week.
Yesterday - swim
Front crawl - legs only (float) - long course
6 x 50m
Ss/ Back stroke - legs only (float) - long course
6 x 50m
MRI says likely an old (unclear how old) distal clavicle fracture with some tendinopathy of supraspinatus and subscapularis.
It fecking hurts. Like, still wakes me up at night, occasional massive stab of pain with some seemingly innocuous movement type hurt. There are definitely some things which trigger it and I’m able to avoid those, but the unpredictable stuff is a bitch.
The predictable stuff is annoying because it’s limiting my ability to do the majority of things I like doing.
Seeing a sports med guy in 2 days and will work some stuff out.
Also I just had a week’s holiday in Bali and had a few $10 dollar massages, so that was nice.
Gym stuff
Reverse sled drag
20kg x 50m
50kg x 50m
80kg x 50m
110m x 50m
140kg x 37.5m
170kg x 37.5m
200kg x 25m
225kg x 25m
265kg x 15
Drop into
185kg x 15m
Swim - pool
Front crawl - kicking only with float - shrot course
50m x 6 - every 2 minutes on the mark
Backstroke - kicking only - short course
25m x 6 - every 90 seconds on the mark.
https://www.instagram.com/p/CeGEU9WL-dT/?igshid=YmMyMTA2M2Y=
Got some steroid injected into my bursa yesterday so not allowed to load the shoulder for a few days. It’s already feeling a good bit calmer.
End plan may involve surgery to decompress the subacromial space but that can be reviewed in a month or so.
Bit of dynamic lower stuff
Bounding, skipping, leg swings
Sled sprints
+20kg x 4 x 15m @ 70%
+20kg x 2 x 15m @ 80%
+20kg x 2 x 15m @ 90%
+20kg x 2 x 15m @ 100%
Ss/ Sprints
4 x 15m @ 70%
2 x 15m @ 80%
2 x 15m @ 90%
2 x 15m @ 100%
Forward sled drag
+150kg x 12.5m
+175kg x 12.5m
+200kg x 12.5m
+225kg x 12.5m
+250kg x 12.5m
+275kg x 12.5m
Back extensions
3 x 30
Ss/ Iso decline situp hold
3 x 15s holds
Fast sled, slow sled.
20kg for sprints, 275kg for the heavy drags.
Figuring out a harness is much harder to do when you’re not allowed to load your shoulder.
#strongman #sled #sledpush #sleddrags #sledsprints #sprint #sprinttraining
Sorry to hear about the shoulder mate. Hopefully it is something you can get sorted.
Thanks man! The steroid helped a lot, I probably just need to take it steady with heavy loading and get some physio in.
Yesterday - Swim - pool
Front crawl - kicking only, float
6 x 50m
Ss/ Backstroke - kicking only
6 x 50m
1 Like
Friday - boulder
Gentle stuff, more slab and footwork stuff.
Sunday - gym
Knackering day at work and stayed late 2 hours.
Just did a little work.
Forward drag (straps)
35kg x 15m
75kg x 15m
105kg x 15m
140kg x 15m
175kg x 15m
Ss / Forward push (Mid height on poles)
35kg x 15m
75kg x 15m
105kg x 15m
140kg x 15m
175kg x 15m - this is where traction on my shoes gave out today
Chins
5 x 5 - shoulder tolerated these well
Ss/ Back extensions
5 x 20