Strong work in here my friend. Glad to see someone does hex deads with the handles facing down. 
Hope you’re enjoying those. I love them as they are easier on my lower back. Love those ring pull-ups form the last session as well. Stay after it!
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Is that a dig at @shaneinga per his recent vid with handles up!? hehe… cheers and thanks! 
Hex over straight bar for me too… also due to angering the lower back using straight bar.
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Ha ha, definitely not a dig at Shane. I do them with the handles up too. The only dig I have with Shane is walking by the scale in the morning. 
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Yep, I am 6’5". Handles up put me in about the right position. I have never flipped them over, not even on my home set. I could probably still pull 455 on a straight bar, but it’s not worth the risk anymore.
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W1 D4 (gym) Strength Block ( 4 sets x 8r for main lifts )
28.04.2022 (6.15am fasted session)
Mobility, warmup
Band pullaparts 150ish amongst below
Explosive
Box jumps
x 6, 6
SQUAT
Bar x 10
40kg x 8
60 x 6
75 x 8 x 4 sets
Dreadmill
SSC 30mins for HR 130 ave, 200+ cal
-tightened up food intake yesterday (no late snacking) but fk me, definately noticed the lack of energy in squats today. Likely combined with heavier DL’s yest… as such just hit the squats then dreadmill.
-all good @shaneinga I concur on straight bar. It’s hex all the way, otherwise an injury sets us back weeks post twinging something… also I’m short enough that high handles would be much lower range of motion for me, as I’m 165cm in socks on the DL (5 ft 5 imperial)
-scale used occasionally here, more so the fit on the work pants seems a better guide for me @TM79
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@raven78 and @shaneinga I’m 5’10" and approve of doing hex deads with handles up. 
Nah, I keep trying to think of a good reason why I should do them with the handles up but can’t really think of one, so I guess I’ll just say it’s because I’m lazy.
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W1 D5 (gym) Strength Block (4 sets x 8r for main lifts )
29.04.2022 (5.30am fasted session)
Mobility, warmup
Band pullaparts 150ish amongst below
Explosive
Med ball slams
x10, 8
OHP
17.5 x 10
20kg x 10
30 x 8
42.5 x 8 x 4sets
-ss-
Pullups - rings
4s x 3r
Conditioning
Tabata front squats with twin 8kg KB
4mins
Elliptical
20mins 12sec emom leg refresher for HR 44 ave, 3.2km ish.
-pushing capacity limits with 4mins rest between main sets on ohp… those last few reps are grinders
-sharpened up food from yest (avoided the random treats courtesy of inlaws, etc), easter intake was tasty but time to get back on the straight and narrow.
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I hear you. I was crushing Oreo pie on Easter here. Just now starting to get the weight back into the stratosphere… Nice job on the SS OHP/Pull-ups. Extra Credit for Ring Pull-ups too… Tabata Front Squat sounds awful. Ha ha… Great job on all of it.
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W1 D6 (gym) Strength Block
30.04.2022 (6.30am fasted session)
Mobility, warmup
Band pullaparts 180ish amongst below
Explosive
Vertical jumps
x 5, 4
Hex DL
bar x 10
40kg x 8
60 x 8
80 x 5
100 x 5, 5
Bench
bar x 15
40kg x 10
60 x 8
70 x 5, 5
-ss-
Seated row
35kg x 8
50 x 8
65 x 5
75 x 5
Conditioning
24kg KB swings (2x intervals of burpees when grip was shot)
4mins
Elliptical
15min 12sec emom leg refresher HR 134 ave
-cruisy session, had the whole gym to myself for most of the session too being early saturday.
-cheers @TM79 i find the ring pullups allow for rotation as you ascend/decent rather than a rigid pullup from a bar too.
-tabata front squats defo brutal even at light weight… i’ve backed off the weight to 8kg KB’s and I still struggle by the end. @T3hPwnisher bad ideas… it’s all his fault!
7 Likes
W2 D1 (gym) Strength Block ( 8 sets x 5r for main lifts )
02.05.2022 (5.45am fasted session)
Mobility, warmup
Band pullaparts 120ish amongst below
Explosive
Box jumps
x 6
SQUAT
Bar x 10
40kg x 8
60 x 6
80 x 5 x 8 sets (equals rep pr)
Elliptical
15min leg refresher 12sec emom. 2.5km, HR 129 ave
-matching rep pr at this weight for squats. but 8 sets worth.
-clocked 225km last month in work movement challenge, equates circa 9.5k - 10k average steps per day.
-solid weekend, yardwork etc yest, another layer added to the rock wall out front. nearing completion.
8 Likes
W2 D2 (gym) Strength Block ( 8 sets x 5r for main lifts )
03.05.2022 (5.30am fasted session)
Mobility, warmup
Band pullaparts 150ish amongst below
Explosive
Med ball slams 10kg
x10, 10
OHP
17.5 x 8
25kg x 8
40 x 6
45 x 5 x 8sets
-ss-
Pullups - fixed bar
7s x 3r
(plus some light db curls for elbow prehab… 3x30r)
Rear delt machine
12+3, 12+3 (30r total)
Conditioning
Tabata 20kg KB swings (12-15r) -ss- Burpees (5r)
4mins
Elliptical
20mins ssc for HR 120 ave, 3.5km.
-resting HR at 60, down from 63 a week or so ago. A little less intensity and watching the volume of work.
-OHP solid today, form good
-update of where the rock entry wall is up to, circa 4tonnes of rocks placed here, still more work to be done, then plants/mulch. Jnr has placed many smaller stones all over too…
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The wall looks great still can’t believe that you do that kind of workout in a fasted state
1 Like
W2 D3 (gym) Strength Block
04.05.2022 (5.30am fasted session)
Mobility, warmup
Band pullaparts 180ish amongst below
Explosive
Vertical jumps
x 6, 3
Hex DL
bar x 10
40kg x 8
60 x 7
80 x 5
100 x 5, 5
Bench
bar x 15
40kg x 8
60 x 8
70 x 5, 5
75 x 4
-ss-
Seated row
35kg x 8
50 x 8
65 x 5
75 x 5, 5
Conditioning
24kg KB swings (12-15) -ss- burpees (5)
4mins
Elliptical
20min 12sec emom leg refresher HR 130 ave
-standard 2x5 work again with another push on bench this time
-rode pushy into work from the 'burbs today, so a few km’s into the legs… very rusty. Been ages since I’ve ridden to work.
-thanks @fitguy442002 it’s not overly taxing - in theory I’m burning off some glycogen, then refuel with breakfast thereafter. Hopefully burning off some fat in the process!
7 Likes
W2 D4 (gym) Strength Block ( 8 sets x 5r for main lifts )
05.05.2022 (5.45am fasted session)
Mobility, warmup
Band pullaparts 180ish amongst below
Explosive
Box jumps
x 6
SQUAT
Bar x 10
40kg x 8
60 x 6
80 x 5 x 8 sets
Conditioning - tabata 4mins
Twin 8kg KB front squats (10-8) -ss- 24kg KB Swings (13-11)
Elliptical
20min leg refresher 12sec emom. 3.3km, HR 136 ave
-coldest day thus far this year, 3 degrees celcius according to the car. Squats were tough early but hit my groove during the 8sets. Got it done.
-tabata brutal. resting HR 59.
7 Likes
Awesome job as always and you kill me as it is a fasted state
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Thanks @fitguy442002 - now when are you starting your log so we can like and comment there too? 
Noticing some mild lightheadedness for earlier (first 1-2 heavier squat sets), but that fades quick… just the body warming up into things early in the day I suspect.
How old are you now
Born in 78, so 43 atm…
That is the age I actually started weight training I had been playing competitive tennis for a good 25 years before that
1 Like
W2 D5 (gym) Strength Block ( 8 sets x 5r for main lifts )
06.05.2022 (6.00am fasted session)
Mobility, warmup
Band pullaparts 200ish amongst below
Explosive
Med ball slams 10kg
x10, 10
Lat pulldowns
35kg x 10
50 x 6
65 x 5
OHP
17.5 x 8
25kg x 8
40 x 6
45 x 5 x 8sets
-ss-
Pullups - various grips
7s x 3r
(plus some light db curls for elbow prehab… 3x30r)
Conditioning
-nil today
Dreadmill
15mins ssc for HR 115-20 ave
-strict timer on OHP’s today. 4mins for each round. Might look to shorter to 3.5mins next time
-standard session with weight achievable, next week jump in weight will really push the limits on ohp
5 Likes