Pull day:
Barbell Row 20kg x10, 60kg x10, 80kg x10, 85kg x10, 70kg x10, 70kg x10
Lat pull-downs 4x8 w/65kg
Inverted rows 3x12 to failure (20,15,12)
D-bell curls 3x6 w/17.5-20kg
Spider curls 3x12 w/10kg
Rear-delt flies 3x15
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Away for a week, so gonna be focusing on mobility and conditioning, with some high rep body weight work thrown in.
Did 100 burpees (chest to floor, jumping at the top) for time, got it done in 7:35. Reckon I can go sub-7 though with better pacing. Currently on the lookout for some gnarly conditioning circuits without equipment (atm my plan is hill sprints and burpees)
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you should check out what’s going on in here
Cheers man! There’s probably a good chance I die trying one of his workouts but that’s all part of the fun…
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Today was wtf day:
10 standing high jumps (bit of explosiveness)
Circuit - 3 rounds:
100 bw squats
50 push-ups
50 band pull-aparts
1 min hollow body hold
Took me 17:20
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Today’s workout:
Bit of mobility - 10-15 mins
Broad jumps 3x4
100 burpees (25 normal, 25 double-pump, 25 triple-pump, 25 normal) - 8:20
3 sets of 50 bw squats ssw/ 50 band pull aparts
These burpees were hard. From a cardio pov they were fine, and my breathing was under control, but my arms went dead quick.
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Forgot to log this yesterday.
20 mins of mobility and a bit of foam rolling
10 hill sprints (roughly 30 meters)
Another circuit today, 5 rounds of:
75 bw squats (did 100 on the last set)
50 burpees
100 band pull-aparts
Took about 40 mins
Legs today:
Squat jumps 3x3
Power cleans 3x3 w/60kg
Back squats 60kg x10, 110kg x6, 140kg x9, 120kg x6, 120kg x6
Leg extensions 3x12 w/60kg
calf raises 3x12 2/160kg
Rowing: 4x500m at a 1:40 split (first one 1:43, other 3 all 1:38-1:39)
Push:
Bench Press 20kg x10, 60kg x6, 80kg x6, 90kgx1, 95kg x6 (failed 7th), 80kg x6, 80kg x6
D-bell OHP 4x8 w/ 22.5kg es
Flies 3x12 w/ 15kg
Tricep extensions 3x12 w/ 12.5kg es
tricep pushdowns 3x20
Rowing: 2x1000m at a 1:50 split (1:48, 1:47)
Bench didn’t feel great today, not really happy with 95kg for 6 given I’ve done 95kg for 8 before and 90kg for 10 only a week and a bit ago. Might give it another go on the next push day.
Pull day:
Pull-ups: in. rows x8, bw x8, +15kg x8, bw x12, bw x7, bw x6, bw x4
Machine rows 4x8 w/ 50kg es
D-bell rows 3x12 es w/30kg
L-arm preacher curls 3x12
L-arm 1.5 hammer curls 3x8
Today didn’t go as planned, hamstring acted up so decided to just do some stuff on the rowing machine.
3x3 Cleans w/60kg
Rower: 2km at 1:56 pace, 1km at 1:46 pace, 500m at 1:37 pace
Gonna try deadlift tomorrow, hopefully should be okay. I’ve been struggling with recovery recently, so have been doing a lot more foam rolling, stretching and hot/cold showers. Also going to start eating more.
Leg day yesterday:
2km rower (nice and gentle)
Power cleans 2x3 w/ 60kg
Deadlift 60kg x8, 100kg x8, 130kg x5, 160kg x6, 130kg x8, 130kg x8
Calf raises 3x12 w/ 160kg
Hamstring curls 3x12 w/60kg
Push day today:
Bench Press 20kg x8, 60kg x8, 80kg x3, 90kg x3, 95 kg x6, 75kg x8, 75kg x8
D-bell OHP 4x6 w/ 27.5kg es (only got 5 on 4th set)
D-bell lateral raises 3x15 w/10kg es
Skullcrushers 3x12
Triceps pushdowns 3x20
Rowing 500m, time was 1:33
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Pull day:
Barbell rows 8x 20kg, 8x 60kg, 8x 80kg, 8x 90kg, 8x 80kg, 8x 80kg
Lat pull down 4x8 w/ 65kg
Inverted rows 3x15
L-arm D-bell curls 3x6
L-arm spider curls 3x12
Finishes this 3 week block. Got basically 3 good weeks left, so going to try a cycle of smolov jr for bench, with some deadlifting and squatting on the side.
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Bench Press: 20kg x10, 60kg x8, 80kg 6x6
Back Squat: 20kg x10, 60kg x10, 100kg x6, 120kg 6x6
Band pull-aparts 3x30
Foam rolling
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Bench Press: 10x 20kg, 8x 60kg, 3x 80kg, 7x5 w/ 85kg
Deadlift: 8x 60kg, 5x 110kg, 3x5 w/ 150kg
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Bench Press 20kg x10, 60kg x8, 90kg 8 sets of 4
Back squat 20kg x8, 70kg x8, 120kg 3x8
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Yesterday:
Rowing: 500m at 1:40 pace, 1000m at 1:50 pace, 1500m at 1:57 pace, 1000m at 1:50 pace, 500m at 1:40 pace
Today:
Bench press 10 sets of 3 w/95kg
Deadlift 3 sets of 5 w/150kg
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Where did you go?