Elliptical
15mins 5sec on 55 sec off, emom leg refresher
-100kg on DL feeling more and more like the norm. Winning.
-Grip fatigue on latter carries… time to look at some straps me thinks
-hit some burpees yest arvo along with some walking with toddler on pushbike
-no SSC cardio today, but an extra 5min on conditioning
-grip really getting taxed by end of conditioning but made it thru
-glutes were sore post those few lunges yesterday… foam roll, brace and hammer thru those squats again… next week is 12sets x 3reps and up the weight again.
-last week of this block, heaviest I’ve squatted in some time. The fun of balancing the minimising of rest between sets and not having the session take forever…
-ohp used the heaviest fixed barbell in the gym, only have 3 barbells in the whole gym too… so can’t really grab 2x during such a session.
-rest day sunday helped
Elliptical
10mins leg refresher (12sec on, emom) HR128 ave
-omg, tough squats today. felt super heavy. foam rolling early on lower back, glutes, itb. high humidity so sweating pouring off me by set 2 or 3 into the main lifts.
-cheers @shaneinga on the pullups, looking to oscillate in some heavier work sporadically with a bit more volume on other days. Not sure how the likes of @throwawayfitness manages to punch out multiple reps and sets with such a high additional load. Plenty of impressive lifting across the board on the forums. Makes for great reading and extra motivation
-just glad those squats are done.
W7 D5 (gym) Strength Block
28.01.2022 (6.45am fasted session)
Mobility, warmup
Band pullaparts 60+ between below
Explosive
Ball slams 10kg
x8, 10
Lat pulldowns
35kg x 8
50 x 8
65 x 7
Pullups
BW+5kg
x 6, 5, 5
-ss-
Facepulls
3x20
Conditioning
25kg BB thrusters x10 -ss- 10kg med ball over the shoulder x10
6 rounds in 10mins
Dreadmill
12mins SSC highest incline for 100cals
-upped BB thrusters by 5kg… felt like a big jump. Great to get blood flowing through the legs post squats yest.
-bit more volume on pullups today
-just getting the work done, another good session.
Yep @T3hPwnisher has it covered. They suck so much, but given I’m working OHP and Squats as my main lifts and focus currently, these thrusters the next day seems to help a lot with recovery.
Gotta say the inclusion of the hard conditioning defo seems to be doing good things. Moreso noticing I can just get more work done in my sessions now compared to 6 months ago…
W8 D1 (gym) Strength Block ( 6 sets x 3r for main lifts )
31.01.2022 (5.45am fasted session)
Mobility, warmup
Band pullaparts 120 amongst below
Explosive
Box jumps
x 5, 6
OHP
20 x 10
35 x 6
45kg x 3 x 6 sets
-ss-
SQUAT
Bar x 10
40kg x 8
60 x 5
70 x 3
80 x 3r x 6 sets
Conditioning
20kg BB thrusters x10 -ss- 24kg KB Swings x10 -ss- 10x burpees
4 rounds in under 10mins
Elliptical
SSC 15mins HR122 ave
-last week of this block, ‘deload’ week, halve the set number, but same max weight
-that conditioning portion was humbling, heaviest kb swings to date though
Straight bar DL
Bar x 10
40kg x 8
60 x 7
80 x 5, 5
Bench
bar x 10
40kg x 8
60 x 5, 5
-ss-
Seated row
40kg x 10
60 x 7
70 x 5, 5
Conditioning
20kg KB swings x 15 -ss- burpees x10
6 rounds in 10mins
-cruisy deload. weird using the straight bar for deads (hex was in use)… technique not pretty compared to the hex.
-hit a few more burpees and pullups last night between playing outside with jnr.
W8 D4 (gym) Strength Block ( 6 sets x 3r for main lifts )
03.02.2022 (6.30am fasted session)
Mobility, warmup
Band pullaparts 120 amongst below
Explosive
Box jumps
x 5
OHP (cleaned from floor)
20 x 10
35 x 6
45kg x 3 x 6 sets
-ss-
SQUAT
Bar x 10, 8
40kg x 8
60 x 5
70 x 3
80 x 3r x 6 sets
-set 4 of 6 (earbuds playing up so why not video some reps…)
Conditioning
10kg KB devil presses x10 -ss- 20kg BB thrusters x10
7 rounds in under 10mins
Elliptical
SSC 15mins HR119 ave
-far too many people in the gym this week, bloody new year resolutioners…
-slept broken, but big meal last night with plenty of veg and salmon hit the mark
-more walking lunges etc yesterday after work too
-check in pic from this am.
