Fri (noon) Commercial Gym
1a.Band pullapart/btn (y) 6 x 20
1b.High box jump 3 x 5-7
1c.Side2side jumps 2 x 6
2a.Rack pulls
40kg x 8
60 x 6
80 x 6
80 x 6
80 x 6
2b.DB shoulders 3 ways (2 sec holds) + bar OHP partials (on 2nd two sets)
3DB’s > 10+10+10 > ohp (20kg bar) 6+6+6 - partial thirds
1 1 1 > 0 1 1
3.KB double overhead carries
+20kg x 70paces, 70p, 68p
…
Rack pulls improving nicely.
Solid session. Great shoulder pump
Mon - Tues off
Wed (noon) Commercial Gym
1a.Band pullapart/btn (y) 4 x 20
1b.Pullup/stretching
2a. High pulls
bar x 10
40kg x 750 x 4, 5, 4
2b. Dips BW x 8, 8, 8
3a. OHP
Bar x 8
30kg x 8
40 x 6, 5, 5
3b.Banded facepulls (y) with hold
x 10, 12, 12, 12, 12
4.KB+20kg Stairs carries
x 2 flights up and down x 3 sets
…
Solid.
Good to get the work in.
Thurs - off (walk, cricket training)
Fri (noon) Commercial Gym
1a. SL High Box jumps 3 x 3
1b. Band pullaparts/btn 5 x 20 (y)
2a. Rack Pulls
Bar x 8
40kg x 8
60 x 8
80 x 6
80 x 8
80 x 8
2b. 3 way shoulders to failure (rear > lateral > front) 3’s
x 10-12 x 3 x 3 sets
3a. Squats (socks)
bar x 7
40kg x 7
60 x 5
70 x 3
80 x 1
3b. KB Swings
10kg x 15
14kg x 15, 15, 15, 15
4.Parlof press x 30s x 3 sets
…
Solid high intensity session
Mon (noon) Commercial Gym
1a.Band pullapart/btn (y) 6 x 20
1b.Med ball slams 6kg 3 x 10
2a. High pulls
bar x 10
40kg x 7
50 x 5, 5, 4
2b. Pullups
x iso 30s hold, 3, 3, 4, 5
3a. OHP
Bar x 10
30kg x 8
40 x 8
45 x 3
50 x 2
3b.Banded facepulls (y) with hold
x 10, 10, 12, 12
4a.Nordic curls
3 x 3-5
4.KB OHP bottoms up x 10kg
3 x 8 per side
…
Solid 80% session.
Happy with OHP form.
Tues (noon) Commercial Gym
1a. High Box jumps 3 x 6
1b. Band pullaparts/btn 6 x 20 (y)
2.Barbell complex
RDL > HC > OHP > Jump SQ (25kg BB)
(4 x 6) x 4 sets
3a. Squats (socks)
bar x 8
40kg x 7
50 x 6
60 x 5
3b. Pullups
x Hang 30s + scap work
x 4, 5, 6
4.KB Farmers carries +64kg
x 80paces, 70p, 70p (1min rests)
…
Pushing new PR’s on carries.
Smooth solid squat form.
Wed (noon) Commercial Gym
1a. SL Box Hops and clockwork lunges upon landing 3 x 4-5
1b. Band pullaparts/btn 6 x 20 (y)
1c. Ball wall toss and catch x 8, 8 (both sides)
2.Barbell complex
RDL > HC > OHP > Reverse lunges (25kg BB)
(4 x 6) x 5 sets (set PR)
3.Hip Thrusts
25kg x 8, 8
45 x 8, 8, 8
4.Plank + reach
x 5, 5, 5 (each side)
…
High intensity
Spent.
am + pm ~15km bike commute
…
Physio this morning advised no need to visit anymore for the knee. No surprise, rehab has worked a treat.
Thurs (noon) Commercial Gym
1a. Shoulder/arm prehab stretching work
1b. Banded facepulls 3 x 12 (y)
1c. Plyo pushups 3 x 10
2.SLDL x 1, 3, 5, 7, 5, 3, 1
(25)
3a. Single Leg TRX Squats
x 5, 7, 9, 9, 7
(37)
3b. SL calf raise
BW + 8kg KB
x 15, 10+5, 10+5, 10+5
(60)
…
Shoulder/right bicep inflamed, heap of warmup/stretching work during
Bike rise circa 10km today
Cricket training tonight
Mon (noon) Commercial Gym
1a. High Box jumps 3 x 5-7
1b. bandwork/stretching
2a. Rack Pulls
Bar x 10
40kg x 10
60 x 10, 10, 10, 10, 10
3.Hip Thrusts
40kg x 8, 8,+iso, 9+iso, 8
4.Nordic curls
4 sets
…
Shoulder/arm still iffy.
Tues (noon) Commercial Gym
1a. Box Jumps
1b. Band pullaparts/btn 6 x 20 (y)
2.Barbell complexRDL > HC > GM > Reverse lunges (25kg BB)(4 x 5) x 4 sets
3.Squats (in socks)
25kg BB x 8
40kg x 10 x 10
(100 reps)
4.SL Standing Calf Raises +8kg KB
4 x 10
…
High intensity
Minimal rests
Wed (noon) Commercial Gym
1a.Stretching/prehab shoulder work
1b.Med ball slams 5kg 3 x 10
2a.6 Way shoulders 3kg DB’s
4 x 10
2b.Upright BB row
15kg x 10
20 x 10, 10
3.Seated Row
15kg x 20
20 x 12, 12
25 x 12, 12
4.KB Carries
+44kg KB’s
x 115 paces, 120, 105
5.SLDL x 3, 5
…
Easing back into some shoulder/arm work
Hoping it pulls up well tomorrow. Feeling better atm.
Mon (noon) Commercial Gym
1a. Side to Side jumps +2kg med ball 3 x 5-8
1b. bandwork 6 x 20 (y)
2a. Rack Pulls
Bar x 10
40kg x 8
60 x 8
80 x 7
80 x 6
80 x 5
2b. Various reps of:
3a. 6 way shoulders
2’s x 10
4’s x 8, 8, 6+3
3b. Reverse hypers
x 20, 30, 35, 25 (110)
…
Light work for arm. Snuck a few pullups and partials in there early.
Tues (noon) Commercial Gym
1a. Box Jumps
1b.Plyo pushups 3 x 10
2a.Barbell complex
RDL > HC > GM > Reverse lunges (25kg BB)
(4 x 5) x 3 sets
2b. Band pullaparts/btn/iso holds for 30s - plenty
3a.Bench
12.5’s DB x 12, 12
17.5 x 12, 10
3b.DB Row
12.5’s x 12, 12, 12, 12
4a.Incline Bench
bar x 12
30kg x 12
40 x 10
50 x 6, 5, 6
4b.Pullups
BW x 5, 4, 4, 4, 3
(20)
…
Solid push day.
Arm/bicep feeling good
Wed
Bike commute ~10km
Lunchtime walk, stretching
Thurs (noon) Commercial Gym
1a. Band pullaparts 8 x 20 (y)
1b. SLBoxHops 3 x 5 +2kg med ball
2.Front Squats
bar x 6
30kg x 8
40 x 8
45 x 8
50 x 6
55 x 6
3a. Leg press x 10, + 2plates x 8, 8, 8
3b. Calf raise + 2plates x 10, 10, 8+6
…
Brisk session. Solid.
Fri (noon) Commercial Gym
1.Stretching/mobility stuff
2a.Rack Pulls
Bar x 8
30 x 6
40 x 8
(just some form work)
2b.High pulls
bar x 8
30 x 6
40 x 6
50 x 5, 4, 3
2c.TRX fallout work/anti flexion 2 sets (each side) x 5
3a.TRX inverted rows
x 10+5, 7+6, 6+3 ish?
3b. SLDL x 3, 3, 6
4a.Cable tri’s
4b.DB Curls
x4 sets strict x 12-20
…
Cruisy session.
Vanity arms at end…
Tues (noon) Commercial Gym
1a.Band pullapart/btn (y) 6 x 20
1b.SLBox Jumps +2kg med ball 3 x 5
2.BB Complex
RDL . HC + PP . Lunge
20kg x 4 x (3 x 6)
3a. OHP
Bar x 6
30kg x 6
40 x 5
45 x 3
50 x 3 (push press)
25 x 15 amrap
3b.Banded facepulls (y) with hold x 12, 12, 12
4.Reverse hypers
x 20, 30, 25, 25 (100)
…
Cut/blistered index fingers.
OHP fine still. Building form.
Thurs (noon) Commercial Gym
1a.Mobility work / dead hangs / some pullups
1b.Side2Side jumps BW 1x 5-7, +3kg 3x 5-7
2.BB Complex
RDL . HC + PP . GM . Jump SQ . Lunge
25kg x 4 x (5 x 6) - volume PR
3.Seated DB OHP
7’s x 5 bottom . 5 top. 10 full x 3 sets
4.Waiter carries +20kg total 2xKB’s
x50 paces, 50p, 55p
…
Index fingers still giving me grief.
High intensity low weight day
Fri (noon) Commercial Gym
1a.Band pullapart/btn (y) 6 x 20
1b.Plyo pushups 3 x 8-10
2.BB Complex
RDL . HC + PP . Jump SQ . Lunge
25kg x 3 x (4x 5)
3.Seated row
20 x 20
30 x 10, 10
40 x 8
50 x 6 pr ?
20 x 23 amrap
4.Low cable rear delts
3 x 10
5.Reverse hypers
5 x 20 (100)
…
Solid.
Wed (noon) Commercial Gym
1a.Plyo pushups 3 x 8-10
1b.OHP
Bar x 8 (half btn)
30 x 6 (half btn)
30 x 8
40 x 5
40 x 5
45 x 3
50 x 3
55 x 2.5 (push press)
1c. Pullups
x 3, 4, 3, 3, 4 (index fingers limiting grip)
1d.Side wall ball toss/catch 3 x 8 each side
2.OHP Slide the rack
40 x 3
20 x 8, 8, 6 (explosive)
3a. KB Swings
12 x 15, 15, 12
3b. Rear delts cable 3 x 12
…
Short solid session.
OHP building
Fri (noon) Commercial Gym
1a.Box Jumps 3 x 5-6
1b.Plyo pushups 3 x 10
2.Barbell complex
RDL > HC + PP > JumpSQ > GM
20kg BB 4 x 5 x 1 set
30kg BB (4 x 5) x 3 sets pr
3a.Squat
30kg x 8
40 x 8
50 x 8
60 x 6
70 x 2
90 x 45sec iso hold
40 x 18 amrap
3b. Band pullaparts/facepulls x 6 sets total
…
Felt shabby
Got the work in.