Mon & Tues - off
Wed (noon) Commercial Gym
Squats
1a. Band pullaparts 3 x 40 (yellow)
1b. Side to side jumps with med ball x 5, 7, 8
3a. Squats (in socks)
BW x 6
bar x 6, 6
40kg x 6, 6
50 x 6, 6, 6
3b. Front plate raise
5kg x 8
10kg x 8, 8, 8
SLDL x 3, 5, 7
Farmers carries + 44kg KB 2@22
150paces, 120, 80+50.
500m row @ 2.10 PR
…
High intensity, lower weight session.
Thurs (noon) Commercial Gym
1a. band pullaparts 3 x 40 (yellow)
1b. Med ball slams 3 x 10 9kg
2a. High pulls (from hang)
bar x 6
40kg x 5
50 x 4
55 x 3, 3
2b. BW Dips
x 8, 8, 8, 10
3a. Seated Rows
20kg x 10 slow
25 x 10
30 x 10
35 x 9
40 x 7+4
One arm 45 cable row
#1 x 10
#2 x 10
#3 x 10
#4 x 10
Carries (1min rests)
64kg KB 32’s x 75, 80, 55 paces PR 2nd set
…
Plenty of leg doms from yest.
Solid session today.
Fri (noon) Commercial Gym
1a. band pullaparts 3 x 40 (y)
1b. Med ball slams 3 x 10
2a. OHP
bar x 8
30kg x 8
35 x 8
40 x 6
45 x 4
2b. Banded facepulls (y)
4 x 15
3a. Push press
45kg x 4, 4, 4
3b. Laterals
4’s x 10, 8, 8
Incline DB Bench
7.5’s x 12
12.5 x 10, 10, 10
15 x 8, 8
Biceps cable with iso holds - hammer
#1 x 8
#2 x 8
#3 x 8, 8
…
Solid shoulder day.
Mon (noon) Commercial Gym
Sqwaaaats
1a. Band pullaparts 30, 40, 50 (yellow)
1b. SL Box hops - various with med ball x 6, 6, 6
Squats (strict 30sec rest)
bar x 6
40kg x 8, 8, 8, 8, 8, 8, 8, 8
(8 x 8)
-legs now like jelly…
Seated leg curls with hold at peak - toes in
15kg x 8
20kg x 8, 8, 8, 8
4a. Reverse hypers
15, 15, 15+10
(55)
4b. SLDL x 5, 5, 5
…
First time on 8x8 squats. Brutal even at such a light weight.
Solid session.
Tues (noon) Commercial Gym
1a. band pullaparts 50, 40, 40 (yellow)
1b. Med ball slams 3 x 10 9kg
2a. High pulls (from hang)
bar x 8
40kg x 6
50 x 5
60 x 3
65 x 2
70 x 2 equalling previous pr
3a. Rear delts - with iso hold at end
4’s x 10, 12, 12, 10
3b. Seated DB OHP
7.5’s x 12, 10
12.5 x 8, 8
4a. Laterals
4’s 3 x 10
4b. Bent over one arm row
20kg DB’s 3 x 8
…
Brilliant session, focus and intensity up.
Wed - off
Thurs (noon) Commercial Gym
Squats
2a. Squats (in socks)
bar x 6,
30kg x 5
40 x 6
60 x 5
70 x 4
80 x 2, 2
…
110kg iso holds - 20sec x 1, 35s x 1
2b. Pusuhups x 10, 10+5, 10
Walking KB Lunges + 20kg
x 7, 8, 10
Facepulls
3 x 15
…
Squat technique solid. Happy days
Mon (noon) Commercial Gym
1a. band pullaparts 20, 20, 15 (red)
1b. Pullups x 6, 6, 6
2a. Med ball slams 3 x 10 7kg
2b. BW Dips x 8, 8, 7, 5+4
2c. Chins x 4, 4, 4
3a. Lateral raises 5’s x 10, 10, 10
3b. Rear delts 5’s x 12, 12, 10+4
Face pulls
4 sets
BB Curls strict
4 sets
…
Minor right hamstring tear on weekend playing cricket. Made 62 not out, retired
Ice and rest for the leg this week. Upper body it is!
Fri (noon) Commercial Gym
1a. band pullaparts 30, 30, 20 (r)
1b. Pullups 3, 4, 5 (strict)
2a. OHP
bar x 8
40kg x 5, 5, 5, 4, 4
2b. Dips BW
x 8, 8, 8, 5+3
3a. Rear delts 4’s DB 3 x 15
3b. Laterals 4’s DB 3 x 12
5a. Facepulls x 15, 15, 20
5b. Hammer curls with iso holds 6’s DB x 9, 8, 9
…
Arm/shoulder pump good.
Hammy getting there slowly, rest this weekend, more stretching work.
Mon (noon) Commercial Gym
1a. band pullaparts 20, 20, 20(red)
1b. Med ball slams 3 x 10 7kg
2a. OHP
bar x 8
30kg x 8
40 x 6
45 x 4
50 x 3
2b. Pullups (strict with squeeze at top)
x 3, 4, 5, 4, 3
4a. Laterals
4’s 3 x 10
4b. Cable crossover high
#1 x 15
#2 x 12, 12
…
Hammy rehab work inbetween sets.
Wed (noon) Commercial Gym
Push Pull…
1a. band pullaparts 3 x 30 (r)
1b. SLBoxJumps 3 x 5-8
2a. Plyo pushups
x 10 ,8, 6
2b. Ring dips
x 8, 6, 5+3
4a. Parlof press x 30sec x 1, 1, 1
4b. Reverse hypers x 15, 20, 25
5a. Facepulls
25 x 10, 10
30 x 8, 10
5b. SLDL, hammy rehab work
…
Hammy improving.
Thurs (noon) Commercial Gym
Upper something something
1a. Med ball slams 7kg 3 x 10
1b. stretching, hammy rehab
1c. Pullups 1.5 reps x 3, 4, 3
Pulldowns @45 40kg
3 x 10
DB Flat bench
10’s x 10 slow with holds
3 x 20 partial const tension quick
Facepulls
3 sets x 12-15
Stair carries
+14kg x 4 flights (2 up and 2 down, 20 ish steps per flight)
+20kg x 4, 4, 4
…
Good finisher, will up the weight slightly next time.
Mon - off
Tues (noon) Commercial Gym
2a. Band pullaparts 3 x 50 (y)
2b. Box jump +2kg med ball 3 x 10
4a. SL trx Squat x 5, 6, 7, 8
4b. Pullups x 3, 4, 5, 4
KB Swings 10kg x 3 x 20ish
Parlof press x 1, 1, 1 (30s holds)
…
Light weight, higher rep hammy work.
Form strict, solid session.
Fri (noon) Commercial Gym
1a. band pullaparts x40y, 30r, 30r
1b. Plyo pushups x 10, 10, 7
1b. Med ball slams 3 x 10 9kg
2a. OHP
bar x 10
30kg x 8
40 x 5
45 x 4
50 x 2.5
-not feeling these today at all
4a. Banded facepulls (y)
4b. KB Carries 44kg x 144 paces, 113, 110.
…
Lower weight, high intensity session. RPE 7 on ohp.
Fri (noon) Commercial Gym
2a. Reverse hypers x 10, 15, 15, 15
2b. Pullups with hold at top for 3s x 3, 3, 3, 4
Cable curls with iso holds
3 sets x 6
Facepulls
5 sets x 10-15
Carries 64kg
x 85 paces, 65p (1min rests)
…
Brutal circuit.
Otherwise keeping it light and legs fresh ready for cricket tomorrow.
Mon (noon) Commercial Gym
2a. Seated row
20kg x 15
30 x 10, 10, 10, 10 + 20 x 10 drop set
2b. Clockwork lunge work x 3 sets
3a. Pullups x 3, 3, 3, 4 (chin)
3b. Pushups 3 x 10
Pull thru’s
3 x 15
Facepulls x 15, 15, 20
…
High intensity, minimal rests, lower weights.
Tues (noon) Commercial Gym
1a. band pullaparts x 30, 30, 30 (purple)
1b. bulgarian split squat +3kg DB’s x 5, 6, 6
2a. 4 way shoulders 3kg DB’s brutal at end.
3 x (4 x 6)
2b. SLDL x 4,4,4
Dips BW 5 x 10
KB Carries 64kg x 70 paces, 56, 63, 53 (1 min minimal rests)
…
High intensity session. Glute DOMS post Monday’s session.
Wed (noon) Commercial Gym
1a. Band pullaparts 3 x 30 red
1b. SLBoxHops 3 x 5 +2kg med ball
3a. Shoulder glide work - broomstick 3 x 15
3b. Banded facepulls red 3 x 15
5a. Reverse hypers x 20,20,20,10+20 (90)
5b. DB curls with iso holds 7’s x 10, 6+3, 7
6a. Leg press + 2plates x 5, 8, 10
6b. Calf raise + 2plates x 6, 8, 10
…
Brutal circuit again.
Minimal rests throughout, maximum intensity.
BW 71kg
Thurs - off (+ cricket training evening)
…
Fri (noon) Commercial Gym
1a. Band pullaparts red x 40, 30, 30
1b. Box jumps 3 x 6
20kg Barbell complex
RDL > Hang Clean + Front Squat + Push Press > Reverse Lunge (alternate legs)
4 sets x 5 reps
Sqwaaat light (socks)
bar x 8
40kg x 8, 8
60kg x 4, 4, 4
4a. Hanging leg raise 3 x 10
4b. SL standing calf raise + 6kg DB 3 x 10
…
High intensity, minimal rests, lower weights.
Lighter weights should keep legs fresh for cricket tomorrow.
Mon (noon) Commercial Gym
1a. band pullaparts x30y, 30r, 30r
1b. Plyo pushups x 10, 10, 9
2a. Pullups x 4, 5, 5, 5, 5, 5
2b. OHP
bar x 8
30kg x 6
40 x 5
45 x 5
50 x 3
4 way shoulders 3kg DB’s
4 x (4 x 6)
Facepulls 4 sets
…
Quick session today. Solid shoulder work.
Tues (noon) Commercial Gym
1a. Band pullaparts x 30, 30, 30 (purple)
1b. Box jump 3 x 5
1c. 9kg Med Ball slams 3 x 10
Front Squats
bar x 8
40kg x 5
50 x 5, 5, 5, 5
Lying leg curls
-both legs 3x sets
-single leg work 1x set
4a. Hack squat
x 6, +20 x 6x 7
4b. Calf raise
x 10, +20 x 10, 10
5a. Parlof press x 30s x 1, 1, 1
5b. Facepulls x 15, 15, 20
…
Hammy on the mend.
Solid session, hot weather.