On the set of the living dead…
02.03.2022
Baby Walrus work
5 pullups > 10 pushups > 15 BW squats
5-6 rounds spread over the work day today, then a decent walk with jnr on her trainer bike.
-mild headache lingering but off the panadol so almost there…
W1 D1 re-repeated (gym) Strength Block ( 4 sets x 8r for main lifts )
03.03.2022 (6.15am fasted session)
Mobility, warmup
Band pullaparts 100ish amongst below
Explosive
Box jumps
x 6, 6
SQUAT
Bar x 10
40kg x 8
60 x 8
70 x 8 x 4 sets
-ankle mobility stuff early along with hip aeroplanes
Seated leg curls
3x12
Bulgarian split squats
BW 3x8
Medium Conditioning
20kg KB Swings x10 emom for 10mins
HR 133 ish
Elliptical
15min 12sec on, emom leg refresher HR 131 ave
-finally back in the gym today
-headache still there, but not noticable at all during gym work, virus effects fading.
-‘re-repeating’ week 1 of the program, if there’s such a word.
-edit: updated supplementary lifts
W1 D2 Strength Block ( 4 sets x 8r for main lifts )
04.03.2022 (6.15am fasted session)
Mobility, warmup
Band pullaparts 90ish amongst below
Explosive
Med ball slams
x8, 8
OHP
17.5kg x 10
25 x 8
35 x 8 x 4 sets
Pullups
(lat pulldown warmups prior)
3s x 4 (BW only)
Lateral raises
4kg DB
x10+5rp x3s (45reps)
Light Conditioning
Alternate between the below every 30 seconds
20kg BB Thrusters x2-3 -ss- 3x burpees
20mins total (= 50ish thrusters, 60 burpees)
-Keeping HR low, in the 100-110 range nicely for this
-light conditioning, reviewing recovery
-easing back into things
W1 D3 Strength Block ( 4 sets x 8r for main lifts )
05.03.2022 (7.15am fasted session)
Mobility, warmup
Band pullaparts 90+ amongst below
Explosive
Vert jumps
x5, 5
Hex DL
bar x 10
40kg x 8
60 x 6
80 x 5
90 x 5, 5
Bench
bar x 10
40kg x 8
60 x 5
70 x 5, 5
-ss-
Seated rows
35kg x 8
50 x 8
65 x 6
75 x 5, 5
Conditioning
20kg KB Swings x15 -ss- 10x burpees
5.5 rounds in 10mins
Elliptical
10mins at HR under 120
-solid getting back into things
-headache still light and persistent.
-balance of rest and movement…
Sunday, Monday rest days. Chiro shortly, hoping that might help ease this consistent nagging dull headache. Been over 2 weeks since first headache… annoying, hoping it’ll clear soon. No drugs rqd, just annoying level of sporadic dull pain.
hope it helps
@throwawayfitness the placebo effect early is good thanks mate - let’s see how it pans out as the arvo progresses. Neck was out a little, tight muscles back of skull, trap and shoulder etc…
Maybe it’s time to rotate into a 4 day lift with more light conditioning to fill out the week…
On the improve, rest again today. Some soreness in traps/neck post massage/chiro, but no stabbing or constant pain. Chiro has done the trick I believe. Phew.
W1 Dxxx Strength Block ( 4 sets x 8r for main lifts )
10.03.2022 (6.15am fasted session)
Mobility, warmup
Band pullaparts 60+ amongst below
Explosive
Vert jumps
x5, 5
Squats
bar x 10
40kg x 8
50 x 10 x 5sets
Elliptical
40mins SSC, HR 113 ave, 175cal, 6.1km
-explosive squat work today at lighter weight. 50 solid reps in there.
-then light conditioning work
-trap/neck slowly on the mend… cruisy rest of week planned, back into week 1 program again next week is the plan.
-‘withdrawals’ from not doing much of late, great to be back in the gym despite minimal lifts
W1 Dxxx Strength Block
11.03.2022 (6.15am fasted session)
Mobility, warmup
Explosive
Plyo pushups
x8
Bench
bar x 10
40kg x 8
50 x 5
60 x 5, 5
-ss-
DB Rows
20kg x 8, 8, 8, 8 each side
Elliptical
20mins SSC, HR 110 ave, 3.2km
-explosive lighter weight work again today
-brief session, plenty to action today
W1 Dxxx Strength Block
12.03.2022 (7.15am fasted session)
Mobility, warmup
Bandpullaparts 70ish amongst below
Explosive
Vertical jumps
x6,6
Hex DL
bar x 10
40kg x 8
60 x 6
80 x 5, 5
Conditioning (medium)
20kg KB swing x5reps every 30sec for 12mins
HR 123ave
Elliptical
15mins 12sec emom leg refresher, HR 120ave, 2.5km
-lighter weight work again today
W1 D1 re-re-repeated (gym) Strength Block ( 4 sets x 8r for main lifts )
14.03.2022 (7.15am fasted session)
Mobility, warmup
Band pullaparts 100ish amongst below
Explosive
Box jumps
x 6, 5
SQUAT
Bar x 10
40kg x 8
60 x 8
70 x 8 x 4 sets
Leg extensions
2x15
Seated leg curls
2x15
Elliptical
20min for HR 118 ave
-back into the start of training block
-squats felt heavy but doable
W1 D2 (gym) Strength Block ( 4 sets x 8r for main lifts )
15.03.2022 (6.30am fasted session)
Mobility, warmup
Band pullaparts 120ish amongst below
Explosive
Med ball slams
x8, 8
OHP
20kg x 8
25 x 8
40 x 8 x 4sets
-ss-
Lat pull down
35kg x 10
50 x 8
65 x 6
then Pullups
BW x 4, 5, 4, 5
Quick conditioning
20kg KB - 10x goblet squats -ss- 15x swings
3x rounds in 4.25min
Elliptical
15min 12sec on emom, leg refresher HR 135 ave
-good to get back into some pullups. trap feeling fine
-yardwork yest, over 16k steps and plenty of digging, chopping wood etc.
W1 D3 (gym) Strength Block
16.03.2022 (6.30am fasted session)
Mobility, warmup
Band pullaparts 90ish amongst below
Explosive
Vertical jumps
x 5, 5
Hex DL
bar x 10
40kg x 8
60 x 6
80 x 5
90 x 5
100 x 5
Bench
bar x 10
40kg x 8
60 x 5
70 x 5, 5
-ss-
Seated row
40kg x 8
55 x 8
75 x 5 ,5
Conditioning
16kg KB swing x20 -ss- 5x burpees
7 rounds in 10mins
Elliptical
10mins 12sec emom leg refresher, HR 130ave, 1.5km
-great session today, building things back up
Still working hard I see. hows it all going?
W1 D4 Strength Block ( 4 sets x 8r for main lifts )
17.03.2022 (5.45am fasted session)
Mobility, warmup
Band pullaparts 90+ amongst below
Explosive
Box jumps
x 5, 5
SQUAT
Bar x 10
40kg x 8
60 x 6
70 x 8 x 4 sets
Bulgarian SS
+10kg x 6, 8, 8
Dreadmill
15mins high incline for HR 145 for 10min, then slower walk for remainder
-solid session, squats heavy, set intensity high.
@simo74 all good here mate, fully recovered post virus (not 'rona though), and neck/trap niggle healed. Back into week 1 of training block, same as last time, just upping the starting weights slightly - no sandbags but plenty of burpees in here still.
W1 D5 (gym) Strength Block ( 4 sets x 8r for main lifts )
18.03.2022 (6.30am fasted session)
Mobility, warmup
Band pullaparts 120ish amongst below
Explosive
Med ball slams
x8, 8
OHP
17.5kg x 8
25 x 8
40 x 8 x 4sets
-ss-
Lat pull down
35kg x 10
50 x 8
65 x 5
then Pullups
BW x 5
+5kg x4, 4, 4
Conditioning
Tabata KB front squats
twin 10kg KB 4 rounds, then 8kg last 4 rounds
Elliptical
20min low intensity for HR 124 ave
-tabata brutal. @T3hPwnisher do you hold onto your KB’s during the 10s ‘rest’? or drop them then reset?
-ohp grinding out a few of the latter reps on latter sets
Hell yeah dude! I will hold onto the bells. Either at my side OR, if I want a serious challenge, hold in the rack position.
Oh, yum.
W1 D6 (gym) Strength Block
19.03.2022 (6.30am fasted session)
Mobility, warmup
Band pullaparts 110ish amongst below
Explosive
Vertical jumps
x 5, 5
Hex DL
bar x 10
40kg x 8
60 x 7
80 x 5
90 x 5
100 x 5, 6
Bench
bar x 10
40kg x 8
60 x 5
70 x 5, 5
75 x 4
-ss-
Seated row
35kg x 10
50 x 8
60 x 7
70 x 7
-no cardio this morning, hitting plenty of movement digging for stormwater trenches and new stone wall planned… hit 10k steps before noon today, and got a fair bit of trenching dug. Tough going in hard clay but good conditioning work.
-1 rep shy of equalling bench pr at that weight, might be a rep pr on DL but only 100kg, more growth there.
-cheers @cavalier was a tasty lunch that one. It doesn’t always look like that though!
-working on technique with the rows today, letting shoulders roll forwards during negative…
-BW steady at 70kg this am.