W2 D6 (gym) Strength Block
07.05.2022 (6.30am fasted session)
Mobility, warmup
Band pullaparts 200ish amongst below
Explosive
Vertical jumps
x 6, 5
Hex DL
bar x 10
40kg x 8
60 x 7
80 x 5
100 x 5, 5
110 x 5
Bench
bar x 15
40kg x 8
60 x 8
70 x 5
75 x 5, 5
-ss-
Seated row
35kg x 8
50 x 8
70 x 5
80 x 5, 5
Conditioning
24kg KB swings (12-15) -ss- burpees (5)
4mins
Elliptical
15min SSC HR 126 ave
-standard 2x5 saturday session
W3 D1 (gym) Strength Block ( 10 sets x 4r for main lifts )
09.05.2022 (5.45am fasted session)
Mobility, warmup
Band pullaparts 200ish amongst below
Explosive
Box jumps
x 6
SQUAT
Bar x 10
40kg x 8
60 x 6
80 x 4
85 x 4 x 10 sets (pr at this weight)
Conditioning - tabata 4mins
24kg KB swings (12-15) -ss- burpees (5)
Elliptical
20min leg refresher 12sec emom 3.2km, HR 133 ave
-tough squat session, somehow got ‘slightly’ easier as I worked through the heavier sets. pr for that weight/rep scheme
-solid eating weekend with mothers day lunches and dinners. Plenty of protein featured.
Good work out
Ten sets of your working weight in squats? Jeez, that’s volume.
W3 D2 (gym) Strength Block ( 10 sets x 4r for main lifts )
10.05.2022 (5.30am fasted session)
Mobility, warmup
Band pullaparts 150ish amongst below
Explosive
Med ball slams 10kg
x10, 9
Latpulldowns
35kg x 10
50 x 8
60 x 6
OHP
17.5 x 8
25kg x 8
40 x 5
47.5 x 4 x 10sets (pr by default)
-ss-
Pullups - rings
8s x 3r
(plus some light db curls for elbow prehab… 3x30r)
Conditioning - tabata 4mins
Twin 8kg KB front squats
Elliptical
20mins ssc for HR 122 ave, 3.5km.
-OHP solid today, right elbow a little angry again
-thanks again @fitguy442002 solid session that one indeed
-hya @cavalier yep the training block moved to 10sets this week then 11 then 12sets over the next 2 weeks. Brutal stuff, 3min recovery between sets typical.
You are a beast
W3 D3 (gym) Strength Block
11.05.2022 (5.30am fasted session)
Mobility, warmup
Band pullaparts 160ish amongst below
Explosive
Vertical jumps
x 6, 5
Hex DL
bar x 10
40kg x 8
60 x 8
80 x 5
100 x 5
110 x 5, 5
Bench
bar x 15
40kg x 10
60 x 8
70 x 5, 5
-ss-
Seated row
35kg x 8
60 x 8
70 x 5, 5
Conditioning - tabata 4mins
28kg KB swings (12-15) -ss- burpees (5)
Elliptical
20min leg refresher 12sec emom 3.2km, HR 135 ave
-standard 2x5 work today. 110kg DL’s hitting pr volume territory given 2x sets worth.
-upped KB weight slightly for an extra challenge on swings.
W3 D4 (gym) Strength Block ( 10 sets x 4r for main lifts )
12.05.2022 (5.45am fasted session)
Mobility, warmup
Band pullaparts 180ish amongst below
Explosive
Box jumps
x 6, 5
SQUAT
Bar x 10
40kg x 8
60 x 6
80 x 4
85 x 4 x 10 sets (pr at this weight)
Conditioning - tabata 4mins
Twin 8kg KB front squats -ss- devil’s presses
Elliptical
15min leg refresher 12sec emom 2.0km, HR 133 ave
-right elbow/arm still angry.
-that was a tough squat session again, made it thru. that is all…
Haven’t been commenting much but still checking in. Solid work and great consistency in here mate.
Nice work!
Nice squat PR!
W3 D5 (gym) Strength Block ( 10 sets x 4r for main lifts )
13.05.2022 (5.30am fasted session)
Mobility, warmup
Band pullaparts 150ish amongst below
Explosive
Med ball slams 10kg
x10, 8
Latpulldowns
35kg x 10
50 x 8, 8, 8
OHP
17.5 x 8
25kg x 8
40 x 5
47.5 x 4 x 10sets
Conditioning - tabata 4mins
Prowler work - missed 5th interval, legs were shot, lactic.
Elliptical
20mins ssc for HR 130 ave, 3.7km.
-OHP solid again today
-right elbow update: brachioradialis was the muscle causing issues. physio yest arvo, with some dry needling, massage and strapping. ice and stretching regularly. Hit normal session today with no major issues, avoiding grip focus work where possible.
-thanks there @shaneinga @simo74 @SvenG and @fitguy442002 appreciate it as always. Consistency indeed… slow and steady improvements.
Looking good on the overhead press
W3 D6 (gym) Strength Block
14.05.2022 (5.30am fasted session)
Mobility, warmup
Band pullaparts 180ish amongst below
Explosive
Vertical jumps
x 5
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 6
70 x 5, 5
-ss-
Seated row
35kg x 8
60 x 8, 8, 8
Elliptical
15min SSC 3.1km, HR 130 ave
-standard 2x5 work today. Slightly lighter for arm/elbow. icing, stretching regularly. On the mend.
-rest day tomorrow.
If you lift at 5:30 a.m. what time do you get up and do you do any coffee
@fitguy442002 I’ll have coffee afterward mate, either at work a few hours later or half an hour after session if I’m home (weekend or working from home days). Then breaky straight after that.
Just the 1 coffee a day. Cheers!
W4 D1 (gym) Strength Block ( 11 sets x 4r for main lifts )
16.05.2022 (5.45am fasted session)
Mobility, warmup
Band pullaparts 190ish amongst below
Explosive
Box jumps
x 6
SQUAT
Bar x 10
40kg x 8
60 x 6
80 x 4
85 x 4 x 11 sets
Conditioning - tabata 4mins
24kg KB swings -ss- burpees
Elliptical
15min leg refresher 12sec emom 2.1km, HR 134 ave
-right elbow, plenty of icing, stretching and rest over the weekend. Some sore spots but improving
-resting HR 58. Appear to be striking a good balance with that dropping from 60-63 in previous weeks. Less is more… sometimes.
Nice job my man
W4 D2 (gym) Strength Block ( 11 sets x 4r for main lifts )
17.05.2022 (50am fasted session)
Mobility, warmup
Band pullaparts 220ish amongst below
Explosive
Med ball slams 10kg
x9, 10
Lat pulldowns - supine grip
35kg x 10
50 x 10
60 x 8, 8, 8
OHP
20 x 8
30kg x 8
40 x 6
47.5 x 4 x 11sets
-ss-
Ring pullups
8 x 3reps
Dreadmill
10mins highest incline for HR 155 ave.
-skipped conditioning today, not enough walking yesterday. stiff as post squats then office work all day… better post this mornings session
W4 D3 (gym) Strength Block
18.05.2022 (5.30am fasted session)
Mobility, warmup
Band pullaparts 160 amongst below
Explosive
Vertical jumps
x 5
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 6
70 x 5, 5
-ss-
Seated row
35kg x 8
50 x 8
70 x 5, 5
Elliptical
25min SSC 4.6km, HR 115 ave
-100kg felt plenty today on DL, didn’t go heavier.
-solid otherwise