3/5/1 - c16w3d2 (gym)
Con Clavi Con Dio (2x2x2) > Anchor Cycle
20.02.2024 (6.00am fasted session)
Heavy Conditioning
Airdyne
4mins on, 1min off for 20mins, 200cals
Conditioning
25mins emom tabata
20kg KB swings x 15
-ss-
20sec skip rope
-resting HR57
-pushed to 4min bouts on airdyne today
-was tasty meat for sure @boilerman - and now have leftovers for many lunches in freezer ready to go!
-BW66kg
Good looking last few sessions and that meal from the other day looks amazing! Good looking pool photos as well. Playing basketball from the pool sounds like a great idea to me! 
3/5/1 - c16w3d3 (gym)
Con Clavi Con Dio (2x2x2) > Leader Cycle
21.02.2024 (6.00am fasted session)
Mobility, warmup
Flexibility/Mobility Circuits
3x rounds of:
10kg ball slams x 10
HLR x 10
Broad jumps x 5
Jump rope x 100
3x rounds of:
10kg med ball chest throws x 10
Box jumps x 5
12kg KB snatches x 10 L/R
Jump rope x 100
AC/Back rehab work - 4 x 10r reverse arm lifts (back strengthening physio work)
Stretching out at end of session.
-2nd physio on AC joint yest arvo, all good, no need for any more sessions, just some arm lift routines to add in to strength the joint/back.
-the mini basketballs were getting thrown at junior most of the time @TM79 cheers!
-resting HR57
good to read.
Good news on the most physio update. Man that food looks amazing. Looks you guys had a great time.
3/5/1 - c16w3d4 (gym)
Con Clavi Con Dio (2x2x2) > Leader Cycle
22.02.2024 (6.00am fasted session)
Mobility, warmup
Lat engagement band work x 10
Hex Deadlifts
bar x 10
60 x 5
.
80 x 5
92.5 x 3
102.5 x 1+ (8)
OHP
bar x 10
30 x 8
.
35 x 5
40 x 3
45 x 1+ (7)
.
40 x 3 x 5r (SSL)
-ss-
Pullups 8 x 3r
-good to get back into some pullups, solid session but defo strength down somewhat with this cut. All part of the process.
-thanks @shaneinga enjoying some of the leftovers for lunch now actually! @throwawayfitness great to have you back sir, good news indeed re physio, back into some BJJ later this week if all goes to plan.
3/5/1 - c16w3d5 (gym)
Con Clavi Con Dio (2x2x2) > Anchor Cycle
23.02.2024 (6.15am fasted session)
Heavy Conditioning
Airdyne
2mins on, 1min off for 20mins, 195cals (ave 13.9cal per working min)
Carries
36kg & 20kg KB x 45 ish paces x 5 rounds
-resting HR57
-the struggle to get up and at these conditioning sessions is real. Getting it done still!
-BJJ tonight is the plan.
3/5/1 - c16w3d6 (gym)
Con Clavi Con Dio (2x2x2) > Anchor Cycle
24.02.2024 (6.15am fasted session)
Flexibility/Mobility Circuits
3x rounds of:
10kg ball slams x 10
HLR x 10
Broad jumps x 5
Jump rope x 100
3x rounds of:
10kg med ball chest throws x 10
Box jumps x 5
12kg KB snatches x 10 L/R
Jump rope x 100
3x rounds of:
Dips x 10
Hurdles jumps x 5 L&R
Pushups x 15
Jump rope x 100
AC/Back rehab work - 4 x 10r reverse arm lifts (back strengthening physio work)
Stretching out at end of session.
-dips felt ok with shoulder, good tester.
3/5/1 - c16w4d1 (gym) - deload week
Con Clavi Con Dio (2x2x2) > Anchor Cycle
26.02.2024 (6.15am fasted session)
Squats
Ankle mobility work, hip aeroplanes
16kg KB goblet 3 x 10second holds
.
Bar x 8
.
40kg x 5
50 x 5
60 x 5
Bench
bar x 10
.
40kg x 5
50 x 5
60 x 5
Seated rows
35kg x 12
50 x 10
70 x 8, 7, 8
Dreadmill
20mins cruise
-resting HR57
-simple deload week to round out con clavi. Darker early in the mornings and it’s tough getting up and at it of late.
3/5/1 - c16w4d1 (gym) - deload week
Con Clavi Con Dio (2x2x2) > Anchor Cycle
27.02.2024 (6.00am fasted session)
Heavy Conditioning
Airdyne
3mins on, 1min off for 20mins, 199cals (ave 13.3cal per working min)
Dreadmill
30mins cruise ssc
-resting HR56
-BJJ tonight, it’s been a few weeks since my last session, but AC joint feels good now.
3/5/1 - c16w4d1 (gym) - deload week
Con Clavi Con Dio (2x2x2) > Anchor Cycle
24.02.2024 (6.15am fasted session)
Flexibility/Mobility Circuits
3x rounds of:
single leg box jumps x 3 L/R
12kg KB snatches x 10 L/R
HLR x 10
Jump rope x 100
Dreadmill
30mins cruise
-resting HR57
-BJJ last night, first mat session in a few weeks. Didn’t take long to anger the AC joint again, bah!
-simple low intensity session today again
@kleinhound best to tag you here on your brew enquiry…
Haven’t got anything fresh atm, a few aged strong belgians cellared though.
Where do you train BJJ mate?
I’ve been super slack over the past two months but I train at CCMA in St Mary’s.
If you’re ever down that way on a Sunday we have an open mat from 9-11 free for anyone/any club and it’s always a good time
3/5/1 - c16w4d4 (gym) - deload week
Con Clavi Con Dio (2x2x2) > Leader Cycle
29.02.2024 (6.00am fasted session)
Mobility, warmup
Lat engagement band work x 10
24kg KB Swings x 10
Hex Deadlifts
bar x 10
.
60kg x 5
70 x 5
80 x 5
OHP
bar x 10
.
25kg x 5
30 x 5
35 x 5
-ss-
Pullups x3, 3, 3, 5, 4, 3
Lying leg curls
x15, 15, 15
(edit forgot to log)
@kleinhound being a hills boy, I’m over at toa bjj in mt barker (just a few months into it, so I’ve attended maybe 10 classes thus far? enjoying it though bar the knocks, sore spots and this AC shoulder flare up!). Appreciate the invite, and would be good to catchup regardless!
-simple deload week continues
3/5/1 - c16w4d5 (gym) - deload week
Con Clavi Con Dio (2x2x2) > Leader Cycle
01.03.2024 (6.30am fasted session)
Mobility, warmup
External rotation work for shoulders - bands, light weights, small plates. Iso holds etc
Dreadmill 10mins cruise
-slept in, after broken sleep during the night. That’s a rarity of late. Ebbs and flows. Cruisy light session today.
-resting HR57
-Autumn is here! We’ll still get some heat at the tail end of summer though. This year is FLYING!
3/5/1 - Con Clavi Con Dio (2x2x2)
– Program Review –
When I started this program, it was time to bring in more conditioning to my training. This seemed to fit the bill.
I kept TM’s low at 75% and found the lifting components easy to get in all the reps and hit some decent rep numbers on the 1+ and 3+ weeks.
Where the challenge came in was the conditioning and mobility/flexibility sessions.
Conditioning was generally airdyne and I worked thru various longer intervals of 2, 3 or 4 mins work then 1min rest, for 20mins total and around 180-200 cals.
Thereafter was a tabata style lift -ss- skip rope for 25mins to keep the HR in the 140-150 spot.
Conditioning was doable, but the motivation to get up and get to the gym was the struggle. Once I was out of bed I made it happen.
Flexibility/Mobility again similar to conditioning, the challenge here was motivation. But certainly simple to workout various circuits to hit the desired movement patterns.
Jim states it nicely here too…(from 531 forever)
Add in I’d just started Brazilian Jui Jitsu during this programme. This resulted in extra conditioning work, and thus needed to drop back some of the volume and amount of ‘program’ conditioning to balance up the conditioning sessions during BJJ.
BJJ has also resulted in some inflamation around the shoulder/AC joint. Who would have thought mid 40’s man learning a martial art would result in injuries!? Insert rebah, physio, and some extra rehab work on strengthening that area (all light BW/light DB work).
So overall I’m glad to have done it. Learned plenty around tracking volume and workload. Learning more about what works for me, and the old 2 step forward 1 backward adage…
Will I run it again? Maybe, maybe not - however more conditioning into my regualr scheduling is required.
Been working through more podcasts of late.
Dr Andy Galpin’s (on a huberman podcast) ran through his 9x fitness assessment tests.
I’ve set aside this week to work through these in his recommended order.
This is the list, reordered for a weeks testing over 3x sessions. There didn’t seem too many on this list that were of concern, but let’s run thru them this week and review. Something to review annually also check on any shortfalls or areas to improve.
04.03.2024 - Monday
Body composition test >> dexa – DONE. FFMI 20.3 (bf% is higher than i’d like, working on that currently)
Broad jump test >> more than my height yep. Height 166cm + 10cm = 176cm.
Leg strength test – leg extension of BW minimum (single rep) >> worked up to 82kg single at rpe 8 to 9 (well above BW benchmark).
Muscular endurance test – plank 60sec min, side plank 45sec. >> 75sec plank, 60sec side plank (above benchmark)
Repeat for upper body - 25+ pushups (no pauses) >> 31reps
later this week…
Wednesday
Long-duration steady-state test – 20-60min, no breaks, nasal breathing. Faster than walking.
45 second or Wingate or bosco protocol (anaerobic protocol), airdyne measure max distance
Friday
VO2 max test – 12min test, measure max distance
…
After Monday’s work hit up:
External rotation work for shoulders - iso hold bands, 5kg DB rotations 4x10
Rear arm raises 4x10
Rear delts 3x12
Dreadmill 10mins cruise
-resting HR57
-no gym over the weekend, but plenty of incidental movement, work around the house, gardening, bike ride, etc.
Looks like you passed your first round of tests with flying colors. We would all like to be leaner, but that is why we are here right?
Rested this morning, BJJ tonight.
Defo we’re here for that @shaneinga !
Interesting way to measure your fitness. I was in the gym a few weeks ago when a friend walked in to do the BF test. He asked if I had ever done it and I said no, I can look in the mirror and see that I’m fat. No need to get scientific about it. Glad you are crushing these tests!