W4 D4 (gym) Strength Block ( 11 sets x 4r for main lifts )
19.05.2022 (5.45am fasted session)
Mobility, warmup
Band pullaparts 240 amongst below
Explosive
Box jumps
x 6, 3
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 2.5km, HR 141 ave
-right elbow, physio check, all good. Massage and done.
-needling for the traps though, so sore there now…
-resting HR 58.
W4 D5 (gym) Strength Block ( 11 sets x 4r for main lifts )
20.05.2022 (6.00am fasted session)
Mobility, warmup
Band pullaparts 160ish amongst below
Explosive
Med ball slams 10kg
x8, 8
Lat pulldowns - supine grip
35kg x 10
50 x 18
60 x 8, 8
OHP
20 x 8
30kg x 8
40 x 6
47.5 x 4 x 11sets
-2.5min break between ohp main sets
-foam rolling after.
-short and sweet session.
W4 D6 (gym) Strength Block
18.05.2022 (6.30am fasted session)
Mobility, warmup
Band pullaparts 160 amongst below
Explosive
Vertical jumps
x 4, 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 6
70 x 5, 5
-ss-
Seated row
35kg x 8
50 x 8
60x 6
70 x 5
Elliptical
20min leg refresher 4.0km, HR 131ave
-just getting the work in.
-a few brews last night
W5 D1 (gym) Strength Block ( 12 sets x 4r for main lifts )
23.05.2022 (5.45am fasted session)
Mobility, warmup
Band pullaparts 240ish amongst below
Explosive
Box jumps
x 6, 3
SQUAT
Bar x 10
40kg x 8
60 x 6
80 x 4
85 x 4 x 12 sets
28kg KB swings 3 x 20r
Elliptical
10min leg refresher 12sec emom 1.5km, HR 135 ave
-resting HR 60, poor broken sleep last few nights. but a good weekend of family time.
-squats today, dang… after that 80kg set i was ready to call it… make it a deload week. a few minutes later added the 5kg then managed set 1… strangely enough each set improved. made it.
W5 D2 (gym) Strength Block ( 12 sets x 4r for main lifts )
24.05.2022 (5.30am fasted session)
Mobility, warmup
Band pullaparts 220ish amongst below
Explosive
Med ball slams 10kg
x10, 8
Lat pulldowns
35kg x 8
50 x 8
60 x 6
OHP
20 x 8
30kg x 8
40 x 6
47.5 x 4 x 12sets
-ss-
bandpullaparts/30sec negative pullups (3 total)
Conditioning - tabata 4mins
Twin 8kg KB front squats (2 bursts of burpees in there)
Elliptical
20min leg refresher 12sec emom 3.4km, HR 136 ave
-standard work today
-sleep improving
That’s a lot of sets for your max weight. Do you find it helps?
W5 D3 (gym) Strength Block
25.05.2022 (5.30am fasted session)
Mobility, warmup
Band pullaparts 140 amongst below
Explosive
Vertical jumps
x 5, 3
Hex DL
bar x 10
40kg x 8
60 x 7
80 x 5
100 x 5
110 x 5, 5
Bench
bar x 15
40kg x 10
60 x 6
70 x 5
75 x 5, 5
-ss-
Seated row
40kg x 8
55 x 8
65x 6
70 x 5, 5
Conditioning - tabata 4mins
24kg KB swings (14-12) -ss- burpees (5)
Dreadmill
20min leg refresher 4.0km, HR 131ave
-slept awesome, solid, unbroken. For the first time in months.
-powered through this accordingly.
-now to work out how to replicate/recapture that solid rest…
-hi @cavalier as to if it’s helping re so many sets… answer is ‘i’m not sure!’ . I’m still working out if my body prefers high or low volume. Contemplating 531 in coming blocks for something different, which would equate to lower volume for me. Overall in recent years my improvements have more likely come from consistency and sticking with the program so to speak. Having the 3min rest between those heavier sets definitely helps, otherwise I’d never get thru that many sets. Not sure if that helps or answers things… at nearly 44 I’m still trying to work things out!
W5 D4 (gym) Strength Block ( 12 sets x 4r for main lifts )
26.05.2022 (5.45am fasted session)
Mobility, warmup
Band pullaparts 260ish amongst below
Explosive
Box jumps
x 6, 5
SQUAT
Bar x 10
40kg x 8
60 x 5
80 x 4
85 x 4 x 12 sets
Conditioning - tabata 4mins
20kg KB swings (14-13) -ss- burpees (5)
Elliptical
6min only then bailed - work duties, etc.
-slept ok, squats today solid.
-thanks @cavalier it very much is indeed ahead of ALL of us! 
As they say, everything works for awhile. I like 531. It is a good choice if you are leaning that way. Good to program your big lifts and then bodybuild around them to make up the rest of your lifting.
W5 D5 (gym) Strength Block ( 12 sets x 4r for main lifts )
27.05.2022 (5.30am fasted session)
Mobility, warmup
Band pullaparts 200ish amongst below
Explosive
Med ball slams 10kg
x10, 8
Lat pulldowns
35kg x 8
50 x 7
60 x 6
OHP
20 x 8
30kg x 8
40 x 6
47.5 x 4 x 12sets
-ss-
10kg BB reverse curls 3x15, random ring pullups, walking around, deep paused bw squats
Conditioning - tabata 4mins
Twin 8kg KB front squats
Elliptical
20min leg refresher 12sec emom 3.5km, HR 134 ave
-standard work again today
-lawn bowls and beers tonight for work show
-some lighter shrugs previous session too, forgot to log.
-thanks @shaneinga it’s been MANY years since I last ran 531, but might be time to rotate back to that for a while indeed. Keen to sneak in some accessory work for arms, hammies etc for sure.
Good job on those ring Pull-Ups
W5 D6 (gym) Strength Block
28.05.2022 (6.00am fasted session)
Mobility, warmup
Band pullaparts 180 amongst below
Explosive
Vertical jumps
x 5, 4
Hex DL
bar x 10
40kg x 8
60 x 7
80 x 5
100 x 5
110 x 5, 5
Bench
bar x 15
40kg x 10
60 x 8
70 x 5
75 x 5, 5
-ss-
Seated row
40kg x 8
55 x 8
65x 6
70 x 5, 5
Conditioning - tabata 4mins
24kg KB swings (14-12) -ss- burpees (5)
Elliptical
15min leg refresher 12sec emom 2.8km, HR 135ave
-solid round out to the week.
W6 D1 (gym) Strength Block ( deload week >> 6sets x 4reps main lift )
30.05.2022 (5.45am fasted session)
Mobility, warmup
Band pullaparts 140ish amongst below
Explosive
Box jumps
x 6
SQUAT
Bar x 10
40kg x 8
60 x 5
80 x 4
85 x 4 x 6 sets
Conditioning - tabata 4mins
24kg KB swings (14-13) -ss- burpees (5)
Elliptical
20min ssc HR 120 ish, 3.1km
-sleep good. red wine and some beers over the weekend great.
-leaning toward testing some maxes on main lifts next week, then roll into 10k kb swing challenge the week after
What, you swing kettlebells for 10K?
@cavalier 10k = 10,000. Dan John’s 10k swing challenge.
Nice! Excited to see how this goes for you!
W6 D2 (gym) Strength Block (deload week >> 6sets x 4reps main lift)
31.05.2022 (5.30am fasted session)
Mobility, warmup
Band pullaparts 160ish amongst below
Explosive
Med ball slams 10kg
x8, 8
Lat pulldowns
35kg x 8
50 x 7
60 x 6, 6
10kg DB shrugs x15, 12 (waiting for rack to open up)
OHP
20kg x 8
30 x 8
40 x 6
47.5 x 4 x 6sets
-ss-
Ring pullups 5s x3r
Conditioning - tabata 4mins
Twin 8kg KB front squats
Elliptical
20min leg refresher 12sec emom 3.6km, HR 135 ave
-totally owned that ohp today. It flew up.
-thanks @heretolog there’s a massive range of bells in the gym so can definitely play around with differing weights along the way. hopefully breaks up the monotony somewhat.
-latest addition to the family, (our first cat passed away a few months ago, after a good life with us). Rescue shelter 1year old girl - desexed after her first litter. She’s settling in nicely now. @Bagsy and a few others no doubt would appreciate the pic.
Oooo, congrats!
I did that 10K challenge but didn’t finish due to knee issues. It is definitely challenging but it isn’t too bad. I didn’t know it at the time but my knee had no cartilage in it, which is why repetitive high rep KB swings was giving it issue. If the knee wouldn’t have been pissed I would have finished it out as it was a great workout.
Cool cat.
