W5 D2 (gym) Strength Block ( 12 sets x 4r for main lifts )
12.04.2022 (5.30am fasted session)
Mobility, warmup
Band pullaparts 200ish amongst below
Explosive
Med ball slams
x10, 10
OHP - cleaned from the floor each set, fixed barbells today
17.5 x 10
25kg x 10
30 x 8
40 x 5
45 x 4 x 12 sets
-ss-
Pullups - various grips/rings
12s x 3r
Conditioning
Tabata front squats with twin 8kg KB
4mins
Elliptical
20mins SSC for HR 128 ave
-standard session
W5 D3 (gym) Strength Block
13.04.2022 (5.30am fasted session)
Mobility, warmup
Band pullaparts 120ish amongst below
Explosive
Vertical jumps
x 5
Hex DL
bar x 10
40kg x 8
60 x 7
80 x 5
100 x 5
105 x 6, 5 (rep pr at that weight)
Bench
bar x 15
40kg x 10
60 x 7
70 x 5
75 x 5
-ss-
Seated row
40kg x 8
50 x ,8
65 x 8, 8, 8
Conditioning
20kg BB thrusters -ss- 20kg KB Swings
tabata 4mins - gassed, brutal
Elliptical
15min 12sec emom leg refresher HR 130ish ave (2.8km)
-slept poorly, broken, brain thinking. bah! Hit a token rep pr on DL at that weight for grins.
-right elbow on the mend nicely thankfully, no anger during rows today
-that tabata mix defo a bad ideas combo @T3hPwnisher
-daily work continues in earnest.
W5 D4 (gym) Strength Block ( 12 sets x 4r for main lifts )
14.04.2022 (6.15am fasted session)
Mobility, warmup
Band pullaparts 150ish amongst below, and 5kg DB curls (elbow prehab) x100 ish reps
Explosive
Box jumps
x 6, 5
SQUAT
Bar x 10
40kg x 8
60 x 5
70 x 4
80 x 4 x 12 sets
Conditioning
Tabata
20kg KB swings -ss- burpees
4mins
Dreadmill
20mins (10min highest incline then 10min cruise), 160+ cal
-last warmup set, and the 12 squat sets in 35mins
-slept better. Happy with how this session went, squats were solid even with shorter rest periods between
Good work!
Yep agreed. I missed that one.
A PR is a PR. Great job.
W5 D5 (gym) Strength Block ( 12 sets x 4r for main lifts )
15.04.2022 (6.00am fasted session)
Mobility, warmup
Band pullaparts 200ish amongst below
Explosive
Med ball slams
x10, 8
OHP
17.5 x 10
25kg x 10
30 x 8
40 x 5
45 x 4 x 12 sets
-ss-
Pullups - various grips/rings
7s x 3r
Conditioning
Tabata front squats with twin 8kg KB
4mins
Elliptical
20mins SSC for HR 124 ave, 3.5km ish.
-good to get post squat movement in this am. standard things here again.
-cheers and thanks @shaneinga and @burien_top_team appreciate you guys dropping in again!
-next week deload week, plus heading on a family road trip to Victoria to see extended family. Likely get in 3 days at the gym before heading off. So 3 sessions for deload then mainly walking for 5 days I suspect.
Awesome workout
W5 D6 (gym) Strength Block
16.04.2022 (6.30am fasted session)
Mobility, warmup
Band pullaparts 150ish amongst below
Explosive
Vertical jumps
x 5, 4
Hex DL
bar x 10
40kg x 8
60 x 7
80 x 5
100 x 8, 6 (rep pr at that weight)
Bench
bar x 15
40kg x 10
60 x 8
70 x 6, 10 (rep pr at that weight)
-ss-
Seated row
35kg x 8
50 x 8
60 x 8
70 x 8, 8
Conditioning
-nil today
Elliptical
15min 12sec emom leg refresher HR 125ish ave (3.0km)
-slept ok but broken.
-right elbow solid
-some rep pr’s today to round out this block nicely.
-deload tomorrow
-thanks @fitguy442002 appreciate it.
Nice PRs!
W6 D1 (gym) Strength Block ( deload - 6 sets x 4r for main lifts )
17.04.2022 (6.15am fasted session)
Mobility, warmup
Band pullaparts 100ish amongst below
Explosive
Box jumps
x 6, 5
SQUAT
Bar x 10
40kg x 8
60 x 5
70 x 4
80 x 4 x 6 sets
Conditioning
24kg KB swings x20 x3 rounds emom. 2.35min.
-cruisy deload session pre easter family feast later today
-thanks @shaneinga things trending in good directions overall… just getting consistent work done.
W6 D2 (gym) Strength Block ( deload - 6 sets x 4r for main lifts )
18.04.2022 (6.00am fasted session)
Mobility, warmup
Band pullaparts 100ish amongst below
Explosive
Med ball slams
x10, 8
OHP
17.5 x 10
25kg x 10
30 x 8
40 x 5
45 x 4 x 6 sets
-ss-
Pullups - various grips/rings
6s x 3r
Conditioning
-nil
Elliptical
20mins SSC for HR 118 ave, 3.3km ish.
W6 D3 (gym) Strength Block - deload
19.04.2022 (6.00am fasted session)
Mobility, warmup
Band pullaparts 90ish amongst below
Explosive
Vertical jumps
x 5, 3
Hex DL
bar x 10
40kg x 8
60 x 5
80 x 5, 5
Bench
bar x 15
40kg x 10
60 x 5, 5
-ss-
Seated row
35kg x 8
50 x 8
60 x 5
70 x 5
Conditioning
-nil today
Elliptical
20min 12sec emom leg refresher HR 124 ave (3.3km)
-that’ll round out formal gym work with the next 4-5 days off on holidays
-light cruisy 2x5 deload today.
Enjoy!
Looking good in here. Strong looking squat set a few sessions back. Hope you enjoy the time off!
W6 Dxx (gym) Strength Block ( deload )
24.04.2022 (6.30am fasted session)
Mobility, warmup
Band pullaparts 80ish amongst below
Explosive
Box jumps
x 6, 4
SQUAT
Bar x 10
40kg x 8
50 x 8, 8, 8 - explosive ascent focus
Conditioning
20kg KB swings -ss- burpees
4mins
Elliptical
20mins 12sec emom, 130ish cal, HR 130 avr
-good few days off. cruisy return to get some movement at the gym.
-to push some PR’s this week or just roll into a new block of training… ah decisions decisions.
-thanks @SvenG and @TM79 enjoyed the mini break. lots of driving, not a heap of movement but some rest had.
Nice job
W1 D1 (gym) Strength Block ( 4 sets x 8r for main lifts )
25.04.2022 (6.15am 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
75 x 8 x 4 sets
BSS
+10kg x 5, 8, 8
Elliptical
15min leg refresher 12sec emom. 2.5km
-same training block but upping weights on SQ and OHP. SQ increase of 5kg.
-bar felt heavy yest, solid today.
-thanks @fitguy442002 appreciate you dropping in again!
W1 D2 (gym) Strength Block (4 sets x 8r for main lifts** )
26.04.2022 (5.30am fasted session)
Mobility, warmup
Band pullaparts 120ish amongst below
Explosive
Med ball slams
x8, 8
OHP
17.5 x 10
20kg x 10
30 x 8
42.5 x 8 x 4sets
-ss-
Pullups - rings
5s x 3r
Rear delt machine
x15 , 11+5rp
Conditioning
Tabata front squats with twin 8kg KB
4mins
Elliptical
20mins SSC for HR 131 ave, 3.8km ish.
-upped ohp by 2.5kg from last training block. token rep pr at that weight
-more km’s into the legs, muchly rqd.
-conditioning hurt… gassed early on those kb squats
-holidays over, back into the office today
W1 D3 (gym) Strength Block
27.04.2022 (5.30am fasted session)
Mobility, warmup
Band pullaparts 150ish amongst below
Explosive
Vertical jumps
x 5, 5
Hex DL
bar x 10
40kg x 8
60 x 8
80 x 5
100 x 5
110 x 5, 6 (rep pr at that weight)
Bench
bar x 15
40kg x 10
60 x 8
70 x 5
75 x 5, 5
-ss-
Seated row
35kg x 8
50 x 8
65 x 6
75 x 5, 5
Conditioning
20kg KB swings -ss- burpees
4mins
Elliptical
15min 12sec emom leg refresher HR 131 ave
-slept ok but awake early
-BW at 71kg this am. fluffy mid section… beefy up top…
-nice colour match in support of Ukraine on the DL’s today
