Mon (noon) Commercial Gym
1a.Bandwork btn 3 x 20 (y)
1b.Banded facepulls 5 x 12-20
2.OHP
Bar x 10
30 x 8
40 x 5
45 x 4
50 x 5 PP
50 x 5 PP
50 x 5 PP
bar x 15 (rack slide explosive)
3a.Reverse hypers
x 25, 26, 27, 30 (105) pr
3b. Rear delts 5 to 1 with iso holds x 1
3c. 6 way shoulders 3’s x 6, 7, 8
4.Tri’s cable
bar 3 sets x 12-20
rope 3 sets x 10, 9, 8 + 10lighter
…
Average session.
Great finish.
Tues (noon) Commercial Gym
1a.Band pullapart/btn (y) 6 x 20
1b.SLBoxHops +2kg 3 x 3-5
2.BB Complex
RDL . HC + PP . Jump SQ . GM
30kg x 4 x (4x 5)
3a.Rack Pulls
40kg x 12
60 x 8
70 x 5, 5, 5
3b.Facepulls (y) 3 x 20
3c. Kneeling rows (y) 2 x 15
4.Seated row
20 x 20
30 x 12
40 x 8
50 x 5
25 x 19 amrap
…
Getting it done.
Average session.
Wed (noon) Commercial Gym
1a.Bear walks
1b.Bear crawls
1c.Hip extension work
1d.Ankle touch walk/lunges
2.Incline Bench
bar x lots
30kg x 8
40 x 8
50 x 6, 5, 5
bar x 20 amrap
3a.DB Bench12.5’s DB
4 x 10
3b.DB Fly
5’s x 10
7.5’s x 8, 8, 8
4.KB +2 x 10kg Overhead carries x 70 paces, 55p, 60p
…
Brisk great session.
Sat (on the set of the living dead)
Farmers Walks
40kg +hex x 4 laps of yard x 1 set
60+hex x 2 laps x 3 sets
Bicep curl sets inbetween
x15-20 reps x 4 sets
Tues (noon) Commercial Gym
1a.Bandwork 5 x 20 (y)
1b.BoxHops (med box) PR for height 3 x 3-5
1c.Side2Side jumps BW 2 x 6
2.Barbell complex 25kg
RDL . HC + PP . J.SQ . GM
(4 x 5-6) x 3
3a.OHP
Bar x 10
30 x 8
35 x 7
40 x 6
45 x 4
bar x 16 (rack slide explosive) amrap
3b.Walking lunges - touching heels (hip extension work) x 1, 1, 1
4a.Bus drivers 10kg x 7, 8, 7
4b.Front raise (narrow grip) 10kg x 5, 5, 5
4c.Front raise (med grip) 10kg x 5, 5, 5
4d.Front raise (wide grip) 10kg x 5, 5, 5
…
Lighter OHP session. Form strict again.
Brutal finisher on shoulders. Aching pump…
Wed (noon) Commercial Gym
1.Shoulder pump work
1a.Lateral raises 2 x 16-20
1b.Rear delts 2 x 16-20
2a.Front Squat
bar x 8
40kg x 8
45 x 8
50 x 6
55 x 5
30 x 18 amrap
2b.Box Jumps high 3 x 5
3a.Leg Press
60 x 15
70 x 12
80 x 10
3b.Calf raises
60 x 10
70 x 10
80 x 10
4.SLDL x 2, 4, 6, 4, 2
…
Tough but rewarding session.
Fri (noon) Commercial Gym
1a.Bear crawls 2 x 4laps
1b.Med ball slams 4kg x 2 x 8
1c.Plyo pushups - some
2a.Dips
BW x 6, 9, 8, 8, 7 rest 10, 7, 7
(62)
2b.Scapula work 4kg KB x 10, 10 ,10
2c.Facepulls (y) x 15, 15, 15
3a.DB Bench
12.5’s x 12, 12
15 x 12
17.5 x 10
3b.DB Row
17.5 x 12, 12, 12
4a.Suitcase carries 22kg KB x 3 laps (each hand)
4b.Scapula cables 3 x 15-18
…
Chiro this morning
Quality session, rusty as on dips.
Mon (noon) Commercial Gym
1a.Bear crawls 2x room
1a.Bear walks 2x room
2a.High Pulls
bar x 5
30gk x 5
40 x 5
50 x 3
60 x 3
2b.Facepulls band (y) 3 x 12
2c.Kneeling band rows 3 x 10-12
3a.OHP
Bar x 10
btn bar x 8
30kg x 8
40 x 3
50 x 3 PP
bar x 12 (rack slide explosive) amrap
3b.Walking lunges - touching heels (hip extension work) + other bits inbetween
4.Reverse hypers x 25, 30, 32, 30 (117)
4a.Bus drivers 10kg x 7, 8, 7
4b.Front raise (narrow grip) 10kg x 5, 5, 5
4c.Front raise (med grip) 10kg x 5, 5, 5
4d.Front raise (wide grip) 10kg x 5, 5, 5
…
OHP weaker than usual.
Tues (noon) Commercial Gym #2
1a.Box jumps 3 x 5
1b.KB Swings 3 x 25 ish
2a.DB Bench
12.5’s x 15 (3010 tempo)
15 x 10
17.5 x 9
20 x 7
12.5 x 20
2b.Planks
Front x 4
Each Side x 4
3a.Incline Bench
bar x 10
40kg x 10
45 x 9
50 x 8
3b.Incline pulldowns
4 x 15
…
Downstairs gym all to myself.
Massage earlier, legs tomorrow
Fri (noon) Commercial Gym
1a.Box jumps 3 x 3
1b.Mobility warmup work
2.Squats (in socks)
bar x 10
40kg xx 8
50 x 7
60 x 5
70 x 5, 4, 4
3a.OHP
bar x 5
30 x 5
40 x 5, 5, 5
3b.Chins x 5, 5, 5
…
Solid session.
Mon (noon) Commercial Gym
1a. Mobility warmup
1b.Box jumps 3 x 5
2.Barbell complex
RDL . HC + PP . JSq . Lunges
20kg BB x (4 x 6) x 3 sets
3a.Single leg squats (trx)
x 6, 9, 9, 9
3b.Alternating DB OHP
x 8, 8, 10
3c.Curls x 3 sets
4.Parlof press x 1, 1, 1.
…
High intensity session. Solid.
Tues (noon) Commercial Gym
1.Mobility warmup
2.Neural charge circuits
High pulls 40kg
Long jump
Plyo pushups
Hockey jumps (side to side)
x8 circuits 3-5 reps
Hit 20min cap
…
Knee feeling good after that many jumps.
Fresh as after too.
Wed (noon) Commercial Gym
1.Mobility warmup + bear crawls
2a.Dead hangs / scapula work x 1, 1, 1, 1
2b.Rack pulls
bar x some
40kg x 8
60 x 8
80 x 5, 5, 5
3a.Bus driver x 8
3b.Front raises x 5+5+5
x 3 sets
4.DB OHP partial bottom, top then full x 5 + 5 + 10 x 3 sets
…
Feeling great after mobility work yest and last night.
Thurs (noon) Commercial Gym
1.Mobility warmup + bear crawls
2.Neural charge circuits
High pulls 40kg
Box jumps
Plyo pushups
Lunges +16kg KB goblet hold
x7 circuits 3-5 reps
Hit 20min cap
3a.KB Carries + 44kg x 3 sets
3b.DB Shoulder circles/raises/etc x 2 sets (25-30 reps each set)
…
Good session.
Fri, Mon - off
Tues (noon) Commercial Gym
1.Mobility warmup + bear crawls
2.BB Complex
RDL . HC + PP . JSq . Lunges
20kg BB x (4 x 6) x 1
25kg BB x (4 x 6) x 3 sets
3a.Landmine Press
bar +2.5kg x 8
+5 x 8
+10 x 10
+15 x 8
+17.5 x 6
+2.5 x 25 amrap
3b.Bandwork ~100 ish inbetween
4a.DB Circles 2 x 10 + four way shoulder shocker 5-6 x 4
x 3 sets
4b.Bandwork iso holds x 30s inbetween
5.Carries +64kg total KB
x 80paces, 65, 70
…
Landmine presses went nicely.
Wed (noon) Commercial Gym
1.Mobility work + bear crawls
2a.Front Squat
bar x 8
30kg x 6
40 x 8
45 x 8
50 x 6
55 x 6
40 x 11 amrap
2b.Box Jumps high 3 x 5-6
2c.Facepulls (red band) x 12, 15, 15, 15
3.Single Leg curls seated
warmup x 10-15 (both legs)
10kg x 10
15 x 10, 10, 10
15 x 12 (both legs)
4a.SLDL x 3, 5, 7, 5
4b.Rotator cuff work (black band) x 12, 12 (ext), 12 (int)
…
Solid session. Med-high intensity.
Thurs (noon) - parklands
1.Sprints
10 x 40m incline sprints @ ~50%
run up, walk down
2.Neural session
Inverted rows (off handrail)
Broad jumps
Plyo pushup (with added black band resistance)
Side to side jumps
x6 rounds x 4 x 5-6 reps
3.Half kneeling band rows
2 x 10
Tues (noon) Commercial Gym
1.Mobility warmup + bear crawls
2a.High Pulls
bar x 5
30kg x 4
40 x 3
45 x 3
50 x 3
55 x 2
2b.SL Box Hops 3 x 3-5
3a.OHP
bar x 8
30kg x 8
40 x 5, 5, 5
bar x 22 (amrap)
3b.Half kneeling band rows 2 x 10
3c.Ring pullups x 3, 4, 5
4a.Bus driver 3 x 8
4b.4 way shoulders 3 x 5-8
…
Brutal shoulder pump finish.
Solid session.
Wed (noon) - parklands
Sprints with a mate:
10-15 x 40m incline sprints @ ~70% run up, walk down
Thurs (noon) Commercial Gym
1.Mobility warmup + bear crawls
2a.Squats (in socks)
bar x 8
40kg x 8
50 x 7
60 x 7
70 x 5
75 x 3
80 x 2 (rpe8)
2b.Box jumps 3 x 3-5
2c.Bandwork
2d.False grip hangs and scap retraction work
3a.Leg press x 3 sets
3b.Calf raise x 3 sets
4.Parlof press x 3 each side (30s)
…
BW @ 70kg currently (extra shake at night boosted this over past month from 68)
Great session above.