W1 D4 (gym) Strength Block ( 3 set x 12r for main lifts )
16.12.2021 (5.30am fasted session)
Mobility, warmup
Band pullaparts 75 ish between main lifts
W2 D2 (gym) Strength Block
21.12.2021 (5.45am fasted session)
Mobility, warmup
Band pullaparts 75+ between below
Explosive
Ball slams
2x8
Lat pulldowns
35kg x 8
50 x 8
60 x 6
Pullups
BW x 5
BW+5kg x 4
BW+10kg x 4 + 1x negative
BW+10kg x 3 + 2x negative
Edit: facepulls x 12, 15, 15 between pullups above
HRI - Airdyne
15mins of 5sec at 100% emom then 55sec slow (152 ish cal, circa 7.5km)
Conditioning
BB Thrusters x 30reps
23 + 7rp in around 2mins
Elliptical SSC
10mins for HR 125
-shorter but intense conditioning and cardio
-BW 67.5 this am
-a few more reps achieved on weighted pullups
-slept ok. trap playing nicely again it seems
-hitting conditioning with extra vigour, xmas work shows and plenty of poorer food choices available this time of year… but also a time to enjoy holidays.
W2 D6 (gym) Strength Block
25.12.2021 (6.45am fasted session)
Mobility, warmup
Band pullaparts various angles 80+
Explosive
Vertical jumps
x4, 4
Hex DL
Bar x 10
40kg x 8
60 x 7
80 x 5
90 x 5
95 x 5, 5
100 x 3
Bench
bar x 10
40kg x 8
60 x 5, 5
-ss-
Seated row
35kg x 8
50 x 8
70 x 5, 5
Conditioning
16kg KB Swings x25 -ss- 10x trx rows
5.5mins to get 100 swings in.
-Double grip work a poor conditioning choice but getting some extra movement post pullups yest, along with swings post DL work
-DL that 100kg x3 likely a volume PR at that weight. Defo room to increase in time too.
-Merry xmas all!
W3 D3 (gym) Strength Block
29.12.2021 (6.45am fasted session)
Mobility, warmup
Band pullaparts various angles 80+
Explosive
Vertical jumps
x6, 6
Hex DL
Bar x 10
40kg x 8
60 x 6
80 x 5
90 x 5
100 x 5, 5 (volume pr)
Bench
bar x 10
40kg x 8
60 x 5, 5
-ss-
Seated row
35kg x 8
50 x 8
72 x 5, 5
CGBP
40kg 3 x 10
Conditioning
16kg KB Swings x20 -ss- 2 pump burpees w jump
7 rounds in 10mins.
Elliptical
10mins 12sec emom leg refresher
-DL volume PR, keen to keep this moving at or up. Noting squats and ohp more focus atm.
-fitbit for xmas, clocked over 10km and 15k steps yest with playground time with jnr, amongst other things. Nice unit to track some basic stats over time.
W3 D6 (gym) Strength Block
01.01.2022 (6.45am fasted session)
Mobility, warmup
Band pullaparts various angles 80+
Explosive
Vertical jumps
x5, 6
Hex DL
Bar x 10
40kg x 8
60 x 6
80 x 5
90 x 5
100 x 6 (volume pr)
Bench
bar x 10
40kg x 8
60 x 5, 5
-ss-
Seated row
35kg x 8
50 x 8
70 x 5, 5
Conditioning
16kg KB Swings x20 -ss- 2 pump burpees w jump
8 rounds in 10mins.
Elliptical
10mins 12sec emom leg refresher
-DL volume PR (extra rep today on last set). Feels great to be lifting 100kg regularly now… this seemed a pipedream a year or so ago after constant twinging on the lower back / glute. Work on the glute and switching to hex bar has helped a ton to get here.
-new year but same old, consistent work getting the job done.
-reflections… hitting PR’s and getting stronger generally, whilst dropping a few kg’s. Onward and upward.
