W9 D6 (gym) Strength Block ( 6 sets x 3r for main lifts )
12.02.2022 (6.45am fasted session)
Mobility, warmup
Band pullaparts 100ish amongst below
Light conditioning
24 & 28kg KB carries (edit: walk for 20sec, rest 40 then switch sides and repeat - uneven weight ftw)
20sec emom for 20min
HR circa 105-110ish max
Elliptical
12sec on emom leg refresher, 10min
-just a little bit of movement to round out that week.
W1 D1 (gym) Strength Block ( 4 sets x 8r for main lifts )
14.02.2022 (6.15am fasted session)
Mobility, warmup
Band pullaparts 120 amongst below
Explosive
Box jumps
x 5, 6
SQUAT
Bar x 10
40kg x 8
60 x 8
70 x 8 x 4 sets
Leg Extension 4x10
Seated leg curls 4x10
Conditioning
20kg BB thrusters x10 -ss- 10x burpees
3 rounds only
Elliptical
12sec on emom leg refresher, 20min 3.5km
-plenty of stiffness. sunday rest day, managed over 15k steps (circa 10.5km) walking on saturday too, a few family things, playground with jnr etc.
-start of new training block today, similar to last block. upped the weights slightly and starting on 8rep week as opposed to 3s x 12r.
-sliding OHP to day 2 with a little more leg work focus post squats today
-conditioning hurt today @TM79 , legs were like jelly post extra leg work!
-superbowl beers and food incoming with a few mates. Shame the packers didn’t make it but should be a cracker game. An annual tradition of taking the Monday off work (10am Monday kickoff in south australia) and having a few frothies with mates.
Kick ass week with some nice PRs. Great job!
W1 D2 (gym) Strength Block ( 4 sets x 8r for main lifts )
15.02.2022 (6.15am fasted session)
Mobility, warmup
Band pullaparts 150 amongst below
Explosive
Med ball slams
x8, 8
OHP
17.5kg x 10
25 x 8
35 x 8 x 4sets
-ss-
Lat pull down
35kg x 10
50 x 8
70 x 6, 6, 6, 5
Lateral raises
x12, 10, 10
Conditioning
20kg KB Swings x15 -ss- 10kg KB devil presses x10
6 rounds in 10mins
Elliptical
SSC HR119 ave 20min
-thanks @shaneinga was a big week for sure. Back into standard work again now though.
W1 D3 (gym) Strength Block
16.02.2022 (6.00am fasted session)
Mobility, warmup
Band pullaparts 130+ amongst below
Explosive
Vertical jumps
x 4, 4
Hex DL
Bar x 10
40kg x 8
60 x 7
80 x 5
90 x 5, 5
Bench
bar x 10
40kg x 8
60 x 6
70 x 5, 5
-ss-
Seated row
40kg x 10
50 x 7
60 x 6
70 x 5, 5
Conditioning
20kg BB thrusters x8 -ss- burpees x8
4 rounds only, lhs hip a little angry
Elliptical
20mins leg refresher 12sec on emom (3.5km ish)
-standard 2x5 on low focus lifts. Left hip a little angry, but should be ok by tomorrow
Good looking last few sessions. Looks like you are back to regularly scheduled programming. Hope you guys enjoyed the superbowl. I never knew it was that big over there.
W1 D4 (gym) Strength Block ( 4 sets x 8r for main lifts )
17.02.2022 (6.15am fasted session)
Mobility, warmup
Band pullaparts 75 amongst below
Explosive
Box jumps
x 5, 6
SQUAT
Bar x 10
40kg x 8
60 x 5… called it. angry hip
Leg Extension 4x10
Seated leg curls 4x10
Conditioning
20kg KB Swings x15 emom (roughly 20sec on, 40sec rest)
21 mins = 315reps
-grip shot by the end, forearm pump incredible.
Dreadmill
15mins medium incline, HR 125ish ave
-left hip angry still, called squats early. some pain when at the bottom of the squat. will continue to monitor. Swings, walking etc all ok though.
-superbowl was some good beers with my best mate. it’s not massive in Australia, but for example 3-4 people took the day off from my work out of say 100ish employees, so under 5% watch it live maybe? @TM79 I’ve watched it most years since school (as it was on free to air tv during our summer school holidays).
-hitting 3rep ring pullups regularly at home, along with walks around the backyard during the day. Otherwise working from home = too much sitting and staring at the screen…
That looks good.
Sorry to hear about the hip bugging you. Ring pull-ups are no picnic. Your lunch looks a lot healthier than the pulled pork, mac & cheese and hush puppies I’m eating for lunch today. 
That’s awesome about the Superbowl. I might actually take the day after off if my team is in the Superbowl but that rarely happens. Ha ha… The last time they (the Panthers) were in the big game was back in 2015. We lost (again). I was plenty hungover the following day. Normally I would have taken that day off but I had to fly out early for Puerto Rico and was absolutely hating it…
W1 D4 (gym) Strength Block ( 4 sets x 8r for main lifts )
18.02.2022 (6.15am fasted session)
Mobility, warmup
Band pullaparts 180 amongst below
Explosive
Med ball slams
x7, 8
OHP
17.5kg x 10
25 x 8
35 x 8 x 4sets
-ss-
Lat pull down
35kg x 10
50 x 8
70 x 6
then weighted PU
BW+5kg x 5
BW+10kg x 4, 4, 4
Lateral raises
3x10
-ss-
Incline curls
3x8
Conditioning
24kg KB Swings x15 -ss- Burpees x5
(114 swings, 60 burpees total in the end)
–>Each round drop a swing (15, 14, 13…). Got down to 4 swings by 15min mark. Burpees stay at 5 per round. A semi bad idea courtest of @T3hPwnisher thinking. After first few rounds, this is ok… but the fewer swings = less time between more burpees.
-hip was ok with swings, it’s still not great but ok. more walking, paused squats to parallel are ok, but any deeper and things get angry. will work and lift around it…
-mmm pork… you’re getting me hungry @TM79 - harder cut this week on food. BW snuck up a little more than expected (lifting heavy, eating more and PR’s though!), thus lunches lower on carbs. A bit of homegrown goodness in the salad too with eggs (inlaws)., cucumbers going nuts in our patch.
(-edit: renamed this week’s posts back to wk1 of new training block.)
This sounds like a great set up, as you get tired from the swings you do less which feels like it should be easier, but then the burpees come around quicker and you just wish there were more swings. LOL
W1 D6 (gym) Strength Block
19.02.2022 (7.00am fasted session)
Mobility, warmup
Band pullaparts 150+ amongst below
Explosive
Vertical jumps
x 5, 6
Hex DL
Bar x 10
40kg x 8
60 x 7
80 x 5
90 x 5, 7
Bench
bar x 10
40kg x 8
60 x 6
70 x 5, 5
-ss-
Seated row
40kg x 10
50 x 7
60 x 6
70 x 5, 5, 5
DB Pullovers
3x10
Cable crossover
10, 10, 12
Conditioning
20kg KB swings x20 -ss- burpees x5
5 rounds in 7mins
Elliptical
10mins for HR 120ish
-standard 2x5 session today with a little extra chest stuff.
-hip ok.
W1 D1 repeated (gym) Strength Block ( 4 sets x 8r for main lifts )
21.02.2022 (6.15am fasted session)
Mobility, warmup
Band pullaparts 150 amongst below
Explosive
Box jumps
x 6
SQUAT
Bar x 10
40kg x 8
60 x 6
70 x 8 x 4 sets
Conditioning
20kg KB Swings x15 -ss- 10x burpees
6 rounds in 10mins
Elliptical
10min for HR below 120
-just happy to get those squats happening with no hip pain. no idea what caused it but some rest seemed to have fixed it.
-repeating week 1 of the program accordingly
-nagging earache last 24hrs, but good weekend overall.
A few rest days of late with earache moving into a headcold or similar… on the mend now, but recover first then back to lifting stuff thereafter.
Getting in some ring pullups and walking lunges here and there.
Covid pcr test just earlier. Continuing to isolate. Lingering headache only atm. Should know the result within 24hrs.
No covid, but earache/headaches continue. Doc appointment for this arvo.
This is good.
This is not.
Hope you get to the bottom of this soon!
Thanks @SvenG , doc advises it’s another virus (ear is fine). Nothing to do other than rest and recover. Headache now mild and dull, no stabbing pains, so essentially on the mend. 8th day with no lifting… losing them gainz… haha. Will continue to monitor and hopefully move some heavy things this week.
Back on the set of the living dead…
01.03.2022
Baby Walrus work
5 pullups > 10 pushups > 15 BW squats
6 rounds spread over the work day today between meetings etc
-Resting HR 57
-(was consistently at 60 up until having a week off)
