Wed (noon) Commercial Gym
Upper push pull
1a. plyo push ups 3 x 10
1b. band pullaparts (purple) x 30, 30, 40
2a. Bench
bar x 15+
40 x 12
50 x 10
60 x 6
70 x 4, 3
drop set
60 x 4
2b. One arm row
15kg DB 5 x 10
3a. Lat Pulldowns @45
x 20, 18, 15, 12, 10
3b. DB OHP 6’s
5 x 10
4a. Facepulls
4 sets x 15-20
4b. Cable tri’s standing
3 sets
…
High intensity, minimal rests.
Mon (noon) Commercial Gym
1a. BW Squat x 10
1b. Plyo pushups x 10
1c. Hang 30s
3a. OHP
30kg x 8
40 x 5, 5, 5
3b. Pullups x 5, 6, 5
4 way shoulders 3kg DB’s
4 x (4 x 6)
Rear delts 4 DB’s
3 x 12
Row 500m 2.10
…
High intensity session. Minimal rest.
Wed (noon) Commercial Gym
1a. Box hops +3kg med ball 3 x 5
1b. Band pullaparts 3 x 30 (red)
2a. Deadlifts - light
bar x 8
40kg x 8
60 x 5
70 x 4
70 x 3
60 x 8
2b. Banded facepulls (red) 4 x 15
4a. Curls 6’s DB x 8+8, 10, 8, 8
4b. HLR 3 x 8
…
Hammies still sore from plenty of work over past few days.
Light Deads - been ages since any DL work
New year, but same solid work routine planned.
Easing back into things after a week or so off.
Mon (noon) Commercial Gym
1a. Band pullaparts (y) 3 x 40
1b. Box jumps / hops x 6, 6, 5
1c. Hang 30s x 1, 1
3a. OHP
bar x 10
30kg x 8
40 x 5, 5, 5
3b. Reverse lunges
BW x 6
+10kg x 6, 6
+10kg + rear foot elevated x 5, 5
4 way shoulders 3kg DB’s
4 x (4 x 6)
Carries +64kg
60 paces, 66, 66.
…
Solid start to the year.
Legs tomorrow.
Tues (noon) Commercial Gym
Squats
1a. High Box jumps 3 x 6
1b. Band pullaparts 30, 40, 30 (red)
2a. Squats
bar x 5, 6 (pause at bottom on these)
40kg x 5
50 x 5
60 x 5
70 x 3
75 x 2 (shaking going on…)
drop set
40 x 8
2b. Hanging Leg Raise x 8, 8, 8, 8, 8, 8 (48)
3a. SLDL x 3, 5, 7, 5
3b. Banded facepulls (red) 4 x 15
…
High intensity session.
Hammy’s like jelly after.
Wed (noon) Commercial Gym
1a. Band btn pulldowns/dislocates (red) 5 x 20 (100)
1b. 20kg Barbell complex
RDL > Hang Clean + Front Squat + Push Press > Reverse Lunge (alternate legs)
4 sets x 5 reps
2a. Rack pulls (first time on these)
bar x 8, 10
40kg x 8
60 x 8+2
80 x 3+3
2b. Banded facepulls (red) x 8, 10, 10
3a. KB Swings 12kg x 20, 20, 20, 20, 20 (100)
3b. RCK Plank x 1, 1, 1, 1, 1 (15-20 sec each)
-brutal, spent
…
High intensity
Minimal rests
Lower weights
(Had to sign in again to get to my account with new website format)
Thurs noon (Commercial Gym)
Push/Chest
1a. Band pullaparts 3 x 20 (purple)
1b. Band btn pullaparts 3 x 20
2a. Dips BW x 6, 8, 8, 10, 10, 9+5 (56)
2b. Rear delts DB 4’s 4 x 15
3a. Incline DB Bench
12.5 x 12, 12
15 x 8, 10, 10
3b. Incline DB Fly
4’s x 12
6’s x 10, 10, 10
4.Seated row
15 x 20
20 x 12
25 x 12
30 x 8
25 x 10
20 x 10
5.Reverse hypers
3 x 20
…
Sore legs, upper back, hammies.
Bit of a chest/arm pump session
Fri noon
40min walk at lunch.
Stretching/foam rolling this morning as per usual.
Sat - cricket
250+ BW squats wicketkeeping, plus sprints etc in the heat.
Mon (noon) Commercial Gym
1a. Band pullaparts 3 x 20 (yellow)
1b. Band btn pullaparts 3 x 20
1c. 8kg med ball slams 3 x 10
2a. OHP
bar x 12
30kg x 8
40 x 6, 6, 6, 6
2b. Pullups
BW x 2 +iso holds, 4, 6, 5, 5, 5
3a. Push press
40kg x 6, 6, 6, 6
3b. Rear delts DB 4’s 4 x 15
4.Carries +40kg KB’s
x 162 paces, 140, 160
…
High intensity, minimal rests.
Tues - off, some SL bridge work
Wed - off, chiro
Thurs (noon) Commercial Gym
1a. Band pullaparts 3 x 20 (yellow)
1b. Band btn pullaparts 3 x 20
1c. box jumps +7kg 3 x 6
2a.BB Hip Thrusts
bar x 6
40kg x 9, 9, 8+5
2b. Banded facepulls (y) x 15, 15, 15
3a. BB underhand row
40kg x 10, 10, 10, 10
3b. RCK plank x 1, 1, 1 ,1
4a. Pull thru’s
x 12, 15, 15, 10+5
4b. Hammer curls rope x 18, 18, 12 (all to failure)
…
High intensity again.
Cricket training tonight.
Fri (noon) Commercial Gym
1a. Band btn pullaparts (y) 6 x 20 (120)
1b. Med ball 7kg slams 3 x 10
2.High Pulls
bar x 6
40kg x 6
50 x 5
55 x 4, 4
3a. Rack pulls
40kg x 10
60 x 10
80 x 5, 7, 8
(up on last time - solid form)
3b. Banded facepulls (y) x 15, 15, 15, 15
4a. GHR negative work
3 sets x 5-8
4b. Bent over DB rows
10kg DB’s 3 x 15
5a. Parlof press x 1, 1, 1
5b. Kneeling 45deg rows x 10, 10, 10
…
High intensity
Minimal rests
Lower weights
Solid day, cricket tomorrow.
Sat - cricket
250+ BW squats
Batting
Sun
Stretching, foam rolling.
Mon (noon) Commercial Gym
1a. Band pullaparts 3 x 20 (yellow)
1b. Band btn pullaparts 3 x 20
1c. SL box jumps 90’s 3 x 6
2a.Front squats
bar x 10
40kg x 10, 10, 10, 10, 10
2b. Banded facepulls (y) x 10, 15, 15, 15, 15
3a. Good mornings
bar x 8, 10, 10
30kg x 6, 6
3b.DB Rear delts/laterals
3’s DB x 8+8, 8+8, 8+8
4.Row 400m ish
…
High intensity session.
Groin and legs stiff from cricket (made 65, won).
Wed (noon) Commercial Gym
1a. Band pullaparts 3 x 20 (yellow)
1b. Band btn pullaparts 3 x 20
1c. 9kg med ball slams 3 x 10
2… 25kg Barbell complex
RDL > hang clean > front squat + push press > reverse lunge
4 sets x 5 reps
3.Seated row
25 x 9
30 x 9, 9, 8, 8, 7, 6
4.Carries +64kg
x 55, 60, 65paces (1min rests)
…
9/10 session, high intensity again.
minimal rests.
Fri (noon) Commercial Gym
1a. Band btn pullaparts (y) 6 x 20 (120)
1b. Plyo pushups 3 x 10
2a. Dips
BW x 5 (slow with hold at bottom)
BW x 8
+8kg KB x 6
+10kg x 6, 7, 3+6 BW (kb kept slipping off foot)
2b. SLDL / Banded facepulls (y) x 12, 15, 15
3a. Bottom up KB OHP (single arm)
6kg KB x 6, 8, 8, 8
3b. Pullups strict
BW x 6, 5, 4
4a.Parlof press x 1, 1, 1
4b. Cable triceps x 3 sets to failure (18-20 ish reps)
…
Solid session.
Lighter loads, cricket tomorrow.
Few days off earlier this week.
Wed (noon) Commercial Gym
1a.stretching work
1b. Med ball 9kg slams 3 x 8
1c. OHP
Bar x 10
30kg x 8
40 x 6, 6, 6
1d.Pullups BW x 3 (slow with iso at top), 6, 5
2a.Rack pulls
40kg x 10
60 x 8
80 x 5
60 x 6
2b.Pullups x 5, 4, 4
3.KB Medleys - giant set minimal rest
Waiters carries +10kg x 70paces
Stairs + 20 x 1 flight up and down
Double waiters + 20kg x 40p
Stairs + 20 x 2 flights up and down
Double waiters + 20kg x 35p
…
High intensity.
Fun tough session.
Thurs (noon) Commercial Gym
1a. Band pullaparts 3 x 20 (blue)
1b. Band btn pullaparts 3 x 20
1c. Box jumps/box hops 3 x 6-8
2… 25kg Barbell complex
RDL > hang clean > front squat + push press > reverse lunge
3 sets x 5 reps
3a. Squat
25kg x 5 (3sec hold at bottom)
40 x 5 (pause at bottom for all reps, all sets)
40 x 5
40 x 5
40 x 5
3b. Rear delts
4’s DB 3 x 15
4a. Bent over row
17.5 DB’s x 10, 12, 12
4b. Lying DB pullover 12.5 DB x 10, 8+4, 8+5
5.Row 500m @ 2.15
…
Cricket training tonight
Solid intensity session.
Fri (noon) Commercial Gym
1a. Band btn pullaparts (purple) 6 x 20 (120)
1b. Plyo pushups 3 x 10
1c. Ring pullups - slow strict x 3, 5
2a.RDL
bar x 8
30kg x 8, 8, 8, 8
-slow decent, working hammies
2b.Close space Ring pullups (neutral grip)
x 6, 7, 6, 5, 4
3a. Reverse hypers
x 10, 15, 20, 15, 10
3b. Single arm banded facepulls (y) x 10, 10, 10, 10
…
Light session, lots of mobility work, stretching, holds inbetween.
Tues (noon) Commercial Gym
1a. Band pullaparts 3 x 20 (y)
1b. Band btn pullaparts 3 x 20 (y)
1c. SLBoxJ90’s 3 x 6-8
2a. Squat
bar x 6 (3sec hold at bottom)
40 x 8
50 x 6
60 x 4
70 x 2, 2
60 x 4
2b. Neutral ring pullups strict
x 4, 6, 6, 6, 4+2, 4
(32)
3a.RDL
40kg x 4, 6, 8, 8, 8
3b. Banded (y) facepulls x 12, 15, 15, 15
…
BW down to 68kg this morning (wtf?)
High intensity session.
Wed (noon) Commercial Gym
1a. Band pullaparts 3 x 20 (y)
1b. Band btn pullaparts 3 x 20
1c. Med Ball slams 6kg 3 x 10
2… 20kg Barbell complex
RDL > hang clean > front squat + push press > reverse lunge 3 sets x 6 reps
3a. Bent over DB rows
10 DB’s x 15
15’s x 12, 12, 12
3b. DB bench
10 DB’s x 15
15’s x 12, 10, 10
4.Carries +64kg KB’s
x70paces, 67p, 70p
…
High intensity
Good to work the hammies with RDL’s more after yest session