Fri (noon) Commercial Gym
1.Mobility + Bear walks
2a.Dips
BW x 4, 8, 6, 10, 10, 10
(48)
2b.False grip hangs + scap retraction work x 1, 1, 1
2c.Shoulder DB rotation work
3.Incline Bench
bar x 15
30kg x 10
40 x 8
50 x 7
55 x 4 (rpe 8.5)
25 x 25 amrap
4.DB Bench
12.5’s DB x 10
15’s x 8, 7, 8
5.Suitcase KB carries +24kg
3 sets x 70paces - right then left grip. 60s rests
6.Tri’s (hammer machine)
3 sets x 15-20
…
Longer session. High intensity.
Tues (noon) Commercial Gym
1a.SL Box Hops + 3kg med ball 3 x 3
1b.Bandwork
2a.High Pulls
bar x 5
40kg x 5
50 x 4, 3, 3
2b.Pullups x hang, 3, 4
3a.OHP
bar x 5
30kg x 5
40 x 5,
45 x 5, 5, 5
3b.False grip hangs x 1, 1, 1
3c.Ring pullups x 4, 4, 4, 4, 3
4a.Reverse hypers 4 x 20
4b.4 way shoulders 3 x 5-8
5.Overhead carries + 2 x 10kg KB
x 60 paces, 65p, 65p
…
Great session.
High intensity.
Thurs (noon) Commercial Gym
1.Mobility warmup + bear crawls
2.BB Complex
20kg BB 1 sets x 4 x (4-6)
25kg BB 2 sets x 4 x (4-6)
3a.RDL
DB’s 8kg x 12, 12
DB’s 10kg x 12, 12
3b.Bandwork
4.Squats (in socks)
bar x 6
40kg x 8
60 x 6
70 x 5 (rpe8)
40 x 16 (amrap)
5.SL Hip thrusts
bw x 5
+6kg x 6, 6, 7, 8
…
Jelly legs resulted.
Working hammies first prior to squats for a changeup.
Fri (noon) Commercial Gym
1.Mobility warmup + bear crawls
2a.RDL
DB’s 4kg 2 x 20
2b.Box jumps 2 x 5-6
3a.HLRaises 4 x 8
3b.Half kneeling band rows 3 x 10
4a.Hypers x 10, 12, 15, 15
4b.DB OHP 10’s 3 x (5p+5p+10)
5.Kneeling cable crunches x 3 sets
…
Hammies still feeling yesterday’s session.
Mon (noon) Commercial Gym
1a.Mobility warmup
1b.Goblet squats
1c.Ball slams
1d.Side wall throws
1e.bandwork
2a.One arm DB Cleans from floor
8kg x 5
12.5 x 5
17.5 x 5
2b.bandwork/hangs
3a.DB OHP
10’s x (5p+5p+10) x 3 sets
3b.Upright rows
12.5 x 15
17.5 BB x 15, 15
4.4 way shoulders 3 x 5-8
5a.HLRaises x 8, 9, 10
5b.V-Ups x 10, 10, 10
…
Solid session.
Tues (noon) Commercial Gym
1.Mobility warmup
2a.Box Jumps 3 x 5
2b.Strict Ring pullups x 3, 4, 5
2c.Bandwork
3.KB Swings 18kg KB x 15, 15 , 15
4.High pulls
bar x 5
40kg x 4
50 x 3, 3
5.SL Hip thrusts
BW + 9kg DB
4 x 10
…
Solid session.
Wed (noon) Commercial Gym
1.Mobility warmup + bear crawls
2a.BB Complex
4 sets x 4 x 6 at 25kg
2b.Bandwork
3.HLRaises x 8, 9, 9
4.Kneeling cable crunches x 3 sets
5.Skip rope 3 x some
…
High intensity, lower volume day.
Thurs
Bike ride 10km
Lunch walk
chiro pm
…
Fri (noon) Commercial Gym
1.Mobility
2a.DipsBW x 6, 8, 10 ,8
2b.Hangs + scap retraction work
3.DB Bench
12.5 DB x 10, 8
15 x 10
17.5 x 8
20 x 6
12.5 x 16 amrap
4.Incline Bench
DB10’s x 12
12.5 x 10
15 x 8
17.5 x 7
5.Kneeling cable crunches x 3 sets
6.Pull thru’s x 3 sets
7.Tri’s (cable) x 3 sets
…
Knee a little puffy today and tight
Massage pm
Mon (noon) Commercial Gym
1.Mobility + bear crawls
2.Seated Leg curl
15 x 10
20 x 10, 10
25 x 10
3.Lying leg curl
+10 x 10, 10
+15 x 10, 7
4a. Leg Press
4b. Calf raise
50 x 10, 10
60 x 10, 10
5.Leg extension
4 sets x 10
…
Cruisy session to test out the knee.
Tues (noon) Commercial Gym
1.Mobility warmup + bear crawls
2a.Plyo pushups 3 x 8
2b.Rear delts 4’s 3 x 15
3a.OHP
bar x 8
30kg x 8
40 x 5
45 x 4
50 x 3
3b.Shoulder band int/ext rotation work x 10, 10, 10
3c.Banded facepulls 2 x 20
4a.Bus driver 3 x 8
4b.4 way shoulders 3 x 5-8
5.V-ups
x17, 10, 10, 7, 7 (51)
…
Solid session.
Knee good
Wed (pm) - On the set
split squat lunges 3 x 5-6 BW
bandwork - leg curls + kick backs
walk at lunch
Thurs (noon) Commercial Gym
1.Mobility warmup + bear crawls
2a.Rack pulls (4th pin - lowered from previous)
bar x 8
40kg x 8
50 x 8
60 x 8
70 x 6
80 x 6, 6
2b.Box jumps 3 x 5
2c.False grip hangs x 1, 1, 1
3.BB Hip thrusts
40kg x 12
50 x 10, 8, 9
4a.Split squat lunges 4DB x 5 . +2 x 5 . bw x 5 x 3 sets
4b.RDL (lower each rep maintaining hammy tension)
15kg x 12
20 x 12, 12
…
Return of the jelly legs.
hey buddy,
Whats been happening?
Sorry Ive been on an extended holiday.
What program are you doing? Looks good. Im looking for a new program myself.
tweet
Happenings… work, gym, reno’s, etc… same old here really!
Hope it was a good holiday and restful!
My ‘program’ is typically 4-5 days a week including a day each with a large focus on legs (knee), upper (shoulders/pull), legs (hips), upper (chest/push).
A normal week would be a major lift then supporting/lagging work similar to 531 philosophy, ie:
It’s a bit random at the moment though programming wise. Forever tweaking things and trying new routines/exercises too. Been throwing in some ab work recently too.
Fri (noon) Commercial Gym
1.Mobility + bear crawls
2a.Ball slams 6kg 3x8-10
2b.Plyo pushups 3 x 8-10
3a.Ring Dips
BW x 8, 8, 9, 10
3b.BW Ring Rows/rear laterals x 6, 6, 6, 6
4.DB Bench
12.5 DB x 15
12.5 x 12
15 x 10
15 x 8
17.5 x 8
20 x 7
5.Incline Bench
DB10’s x 10, 10
12.5 x 8, 10
6.V-Ups
x 15, 10 ,10, 10 (45)
…
Solid session
Body feeling good.
Mon (noon) Commercial Gym
1.Mobility warmup + bear crawls + hip work
2a.Plyo pushups 3 x 8
2b.OHP
bar x 8
30kg x 8
40 x 5
45 x 5
50 x 5 PP
2c.bandwork
3a.Bus driver 3 x 8
3b.4 way shoulders 3 x 5-10
4.V-ups
x18, 10, 12, 5, 5 (50)
…
Solid session
Tues (noon) Commercial Gym
1.Mobility + bear crawls
2.Gym ball leg curls 4 x 10
3.Sliding leg curls 3 x 10
4.RDL
2 x 10KB’s 2 x 12
2 x 14KB’s 2 x 10
5.Front squats
bar x 6
30kg x 6
40 x 6
50 x 6
55 x 5
60 x 4 rpe8
6.Carries overhead 2 x 10KB’s
x 3 sets 60s rests
…
Great leg/hammy focus day
Wed (noon) Commercial Gym
1.Mobility + bear crawls
2a.Ball slams 6kg 3x8
2b.Plyo pushups 3 x 8
3a.Ring Dips
BW x 10, 9, 10
3b.BW Ring Rows/rear laterals x 3 sets
4a.Incline Bench
DB10’s x 10, 122
12.5 x 8
15 x 10
4b.Banded hammer curls x 3 sets
5a.DB Bench
15 x 10
17.5 x 10
20 x 8, 8 pr in there I reckon
5b.DB Rows
15’s x 12, 10, 8
…
Top notch session
Thurs (noon) Commercial Gym
1.Mobility warmup + bear crawls
2a.BB Complex
20kg BB x 4 x 6 x 1 set
25kg BB x 4 x 6 x 2 sets
2.Goblet KB Squats x 3 sets
2.Neural session
Box Jumps
Plyo pushup
Broad jumps
Inverted trx rows
20mins limit reached
x6 rounds x 4 x 4-5 reps
Mon (noon) Commercial Gym
1.Mobility + bear crawls
2.Sliding leg curls 4 x 8
3.Squats (socks)
bar x 8
40kg x 5
60 x 5
70 x 3
80 x 2 - rpe8
4.Seated leg curls
15 x 12
20 x 12
25 x 12+iso hold
25 x 12
…
Solid leg day, working the hammies more.