W8 D5 (gym) Strength Block
04.02.2022 (6.45am fasted session)
Mobility, warmup
Band pullaparts 90+ between below
Explosive
Ball slams 10kg
x8, 8
Lat pulldowns
35kg x 8
50 x 8
65 x 7
Pullups
BW+5kg x5
+10kg x 3+2+1 (30sec rest) x3 sets
Conditioning
Airdyne 5sec on emom for 10mins (100+ cal)
Carries
28 & 32kg KB’s
80 paces x3 rounds (switch grip half way)
-short succinct session.
W8 D6 (gym) Strength Block
05.02.2022 (6.45am fasted session)
Mobility, warmup
Band pullaparts 100+ amongst below
Explosive
Vertical jumps
x 4
Hex 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
50 x 7
60 x 5, 5
Conditioning
20kg KB swings -ss- burpees
10, 9, 8 reps etc… down to 1.
Done in 8mins
-deload week finished.
-max testing on main lifts next week
W9 D1 (gym) Strength Block ( max weight test week )
07.02.2022 (6.30am fasted session)
Mobility, warmup
Explosive
Box jumps
x 5
SQUAT
Bar x 10
40kg x 8
60 x 5
70 x 3
80 x 3
85 x 2
90 x 2 **rep pr
95 x 1 **PR
100 x f
100 x 1 (rough rep, I’ll take it…!) **PR
40 x 5
Leg extension
3 x 8
Seated leg curls
3 x 10
Conditioning
20kg KB swings x15 -ss- 5x burpees
Just 3 rounds to get some movement in
Elliptical
12mins 12sec on emom leg refresher
-not a fan of heavy single work (and I rarely play around in the 1rm zone), but bloody pumped to add 10kg to my previous best squat EVER, waaaaay back in 2015, managed a 90kg single according to my records. 90kg x 2 was a rep pr and solid, the 95kg was solid. First 100kg attempt was not quite there, dumped onto safety pins. Remove weights, reset, rest. Next attempt managed to get it back up, although depth not ‘quite’ there… but past parallel so I’ll take it.
-likely slide back to max 3rep and build workrate up to 90-95kg a while I suspect in the coming training block.
-OHP tomorrow the plan.
-it’s been a goal for many years to get a 2 wheel squat, fkn did it today. boom. 100kg = 1.47 x body weight atm.
congrats on your PR
That’s a nice sequence there! I love that you went after 100 again. I love even more that you got it.
Big day—congratulations!
I’m kinda hoping for a big week, thanks @SvenG & @throwawayfitness
Great job on the squats! Few things feel better in the gym than a squat PR.
Nice job on the squat PR. Good on you for trying again after missing. Quality
W9 D2 (gym) Strength Block ( max weight test week )
08.02.2022 (6.30am fasted session)
Mobility, warmup
Explosive
Ball throws -ss- Ball slams
x5+5, 5+5
OHP
Bar x 10
40kg x 6
45 x 3
50 x 2
52.5 x 2
55 x 1
57.5 x 1 **PR
60 x f
Conditioning
20kg KB swings x 20 -ss- 20kg BB thrusters x5
7 rounds in 10mins
Elliptical
15mins 12sec emom leg refresher for 2.5km
-slept poor, reckon 60kg isn’t far off.
-happy with the 2.5kg PR regardless, at 0.84 x BW
-plenty sore post squats yest, noticed it during thrusters when at the bottom of the move, groin soreness, but thrusters helped to ease that after a few sets
-mobility/conditioning planned for tomorrow with DL’s the day after
-wasn’t going to attempt the max effort again post failer today though @simo74 - playing the ‘safe-ish’ long game!
-appreciate the comment too @shaneinga defo nice to hit pr’s on the squats
Keep 'em coming, my man! Keep 'em coming.
Thanks @SvenG poor sleep didn’t help (4am cat oclock then brain starts thinking… bah!)
Been there, man. It’s awful—but you did it anyway!
Just checking in here. Looks like you are getting plenty of good work in. Nice job on the squat and OHP PRs! Way to get it done!
W9 D3 (gym) Strength Block ( max weight test week )
09.02.2022 (6.30am fasted session)
Mobility, warmup
Band pullaparts 80+ amongst below
Explosive
Ball slams
x8, 8
Lat pulldowns
35kg x 12
50 x 10, 8, 8
Conditioning
16kg KB swings x20 -ss- Prowler -ss- burpees x10
10 rounds in 26.40 (including a 1min rest after 8 rounds)
(200 swings, 100 burpees, 10 return prowler runs - lightest setting)
-kept things light on the pulldowns
-conditioning was the plan today, not sure if this counts as light medium or heavy though, was gassed. @SvenG interested in what your ‘light conditioning’ involves mate, might discuss it over on your log though.
-DL’s tomorrow
-thanks for dropping in @TM79 appreciate it. It’s been a solid week thus far, more to come!
-dessert last night, high protein yoghurt and some foraged wild blackberries picked last night with jnr.
Good work today. That is a nice conditioning session. Any time 100 burpees are involved you know you are doing something right. Haven’t done many burpees in a while due to problems with my feet, but man, do I miss them. Nothing upped my conditioning better than burpees.
I like doing yogurt with frozen fruit, cinnamon and liquid stevia. It is my “ice cream” substitute at night after dinner.
W9 D4 (gym) Strength Block ( max weight test week )
10.02.2022 (6.30am fasted session)
Mobility, warmup
Band pullaparts 180+ amongst below
Clamshell bands to target glues 2x10
Explosive
Vert jumps x5
Hex DL (2-3 mins between sets)
bar x 10
40kg x 8
60 x 6
80 x 4
90 x 3
100 x 3
105 x 3
110 x 3 **PR
115 x 2 **PR
120 x 1 **PR
125 x 1 **PR
130 x f (maybe an inch off the ground, then called it)
80kg x 5
SSC
15mins treadmill, HR 105-110
-wowee… wasn’t 100% after below par sleep. Also noting I rarely work up to 1rm, usually 3rm minimum. Matched previous PR at 105x3, then added 5kg at a time, hitting triples, then a double, then singles. the 130kg broke off the ground, but called it early. A bit of fatigue and there’s always another day.
-at 125kgs (275lb) = 1.84 x BW, longer term target 2x BW doable me thinks
-bench tomorrow to round out max effort week.
I see the PR train continues. Nice job! Congrats!
W9 D5 (gym) Strength Block ( max weight test week )
11.02.2022 (6.30am fasted session)
Mobility, warmup
Band pullaparts 160+ amongst below
Explosive
Horizontal med ball throws, plyo pushups x5
Bench
bar x 10
40kg x 8
60 x 5
70 x 6
75 x 5 *rep PR
80 x 3 **PR
82.5 x 2 **PR
85 x 1 **PR
87.5 x 1 **PR
Conditioning
20kg KB swings x15 -ss- 20kg BB thrusters x10
7.5 rounds in 10mins
SSC
Elliptical
12sec emom leg refresher for 10mins
-nice way to round out the week on the big 4 lifts
-pushed the extra rep at 75kg as I was keen for that rep pr, then ramped up from there
-no safety bars as the only cage was in use
-85kg flew up, but 87.5 was a grind. Mental game needs focus at these max effort singles… generally 3-4 mins rest between latter singles.
-at 87.5kgs (195lb) = 1.29 x BW
-at the start of conditioning, 5 reps into the thrusters the groin and quads were sore as… all good by the end though. Coudos again to @T3hPwnisher on recommending these
-thanks @TM79 , massive week PR wise, but time to roll back to higher rep work next week!
-might have to freeze some of the blackberries and try that @shaneinga cheers matey!
Way to round out the week with some more bench PR’s! Good job! Conditioning looked good as well.
