Pilates last night, 1hr.
Hammies super sore this morning, foam rolling and extra stretching rqd.
Rest day today.
C8 W3
Thurs Squat
warmup
box jumps 3 x 10
Squats
25kg x 8
25 x 10 (front sq)
45 x 9
60 x 5
68 x 3
76 x 7
(stuffed up and used a lower 90% 1rm accidentally - probably a good thing with the hammies still tender)
Leg curls 25kg 4 x 10
one legged squats
BW
4 x 10 each leg
Pullups/Chins, 4 reps inbetween all above sets. 13 sets x 4 reps (52 total)
V-Situps 15,10,12,12,15 (64)
Squat form check, comments welcome (the earlier reps were not quite deep enough in my opinion):
C8 W3
Fri Bench (am)
warmup, band work, etc
BW squats x plenty
bar x some
40kg x 8 (slow decline)
60 x 5
68 x 3
76 x 5 *PR
jokers
79 x 1
82 x 1
85 x 1 - new *PR for singles
One Arm Rows 20kg DB
x12
x15
x12
x12
lacking energy, breakfast after being am session.
Pullups/Chins, 4 reps inbetween above bench sets. 7 sets x 4 reps (28 total).
Happy with the bench, keen to up the rowing in lieu of bench from here on. More rows!
8 cycles done on 531 now (deload next week). Progressing well.
Deload Week
C8 W4
Mon Squat
(DL later in week as lower back still angry at me)
warmup
box jumps 2 x 8
BW x some
45kg x 5
45 x 5
51 x 5
Lots of stretching
1hr pilates last night.
Plenty of stretching also.
Bike ride to and from work (30mins total)
C8 W4
Deload
Wed OHP
band work warm ups
30kg x5
30 x 8 (warmed up with % higher than rqd)
30 x 5
33 x 5
dips 5,5,5
SS with:
pull ups 4,4,4,4,4
& chins 7
V-Situps 25, 25, 25, 25 (100)
Forearm/wrist/hand strength work - plate pinches, wrist curls, rollers.
Foam rolling after
C8 W4
Deload
Thurs DL
warmup
Box jumps 8, 9, 10
25kg x 8
35 x 5
45 x 5
54 x 5
Hanging leg raises
3 x 5
Lower back still angry but ok during DL’s. Just make sure I lock that core in and all is ok.
C8 W4
Deload
Fri Bench
warmup, band work, etc
15kg x 20
close grip
33 x 5
41 x 5
49 x 5
One Arm Rows 10kg DB
x15
x15
x15
Pullups/Chins, 4 reps inbetween above bench sets.
5 x 4 reps (20 total)
5kg DB wrist curls
3 x 10
Mon pm - Massage and Chiro
Tues am - Lower back so much better
More foam rolling, stretching today.
Might need most of the week for it to settle down. Day by day for now.
Tues pm
Back reasonable, press in lieu of DL’s today it is.
C9 W1
OHP
band work warm ups
25kg x 8
40 x 5
45 x 5
50 x 5 *PR
(stuffed up my numbers (again - copied week 3 last cycle - plan was to keep current training max again this cycle) and went too heavy in week 1, oh well).
dips 12,11,9,9,9,8
All above SS with:
pull ups 6 x 4
& chins 5 x 4
A few sets of squats BW 2 x 10
Then some hip flexor pressure release work.
Fri - more chiro, twinged my neck this week too.
More rest it is.
And foam rolling…
And stretching.
Neck awesome after plenty of rest.
Lower back still somewhat sore. But feels better today.
After 8 cycles of 531, its time to focus for a while on my core and HIIT work. My midsection aint reducing with the 531. Time to reduce this belly…
Last night, 5 rounds of tabata, lower body.
Brutal and felt great after.
Tabata routine encompassed:
Squats
Breakdancers
Bear squats
Ab bicycles
Karate squats
V Situps
Lunges
Plank runs
…
Stretching, foam rolling this morning.
Last night, 5 rounds of tabata, upper body.
Brutal (again!)
Tabata routine encompassed:
Burpee with pushup
V Situps
Frog push up
Ab bicycles
Push ups
Lying leg thrust
Walk out to push ups
Quick ‘side to sides’
…
Stretching, foam rolling this morning.
Tabata Lower body 5 rounds. 25mins.
So broken… sweating like no tomorrow.
…
Foam rolling and stretching a plenty this morning.
Tabata upper body
25mins.
Heart rate insane at the end.
Managed to slice my hand with a stanley knife opening those rotten security plastic enclosures around some hardware items purchased over the weekend.
No stitches and no significant damage, but enough swelling to require rest only. Bah!
Swelling has come down significantly 24hrs later. Hoping to get back into action asap.
…
Foam rolling and stretching again as per the norm.
Pilates tonight, 1hr.
Great session, hand ok, healing nicely - just not as quick as I’d like.
am session.
Tabata Lower body 5 rounds. 25mins.
…
Foam rolling and stretching after.
Warmup, bandwork, BW squats, stretching
Back into testing out the hand - its all good thankfully.
one arm rows
20kg DB
x8
x10
x9
x8
x8
Carries 40kg 90, 75, 65 seconds (1min rest between)
Wrist curls 2x10
wrist rotation work with pick handle
ss - hammer curls + press 2x10
Pullups/Chins, 4 reps inbetween main sets. 7 sets x 4 reps (28 total)
2x tabata upper (10min)