Solid work going on in here. Nice job on the deload week and that KB challenge sounds intense. Congrats on the new cat as well.
1 Like
W6 D3 (gym) Strength Block ( deload week)
01.06.2022 (5.30am fasted session)
Mobility, warmup
Band pullaparts 120 amongst below
Explosive
Vertical jumps
x 6
Hex DL
bar x 10
40kg x 8
60 x 6
80 x 5, 5
Bench
bar x 15
40kg x 10
60 x 5, 5
-ss-
Seated row
40kg x 8
50 x 8
60 x 5, 5
Conditioning - tabata 4mins
20kg KB swings (14-12) -ss- 5 pump burpees (2)
Elliptical
20min SSC 3.8km, HR 128ave
-2x5 but reduced weights for deload this week.
-work team fitness challenge = me doing pushups amap over the month starting today. That should pair nicely with KB swing challenge.
-thanks @Bagsy and @shaneinga the cat is settling in nicely at home after a few weeks now. Trusting my left knee holds up for all those swings, minimal knee movement though so should be all ok here. No cartilage would not be fun!
-earbuds playing up this morning… cue crappy gym music.
7 Likes
W6 D4 (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
twin 10kg KB devil presses (8-7) -ss- navy seals (3-2)
Elliptical
20min 12sec emom HR 138 ish, 3.6km
-sleep poor, woke up during the night then didn’t get much sleep after that. bah!
-sneaking in more pushups between sets and during the day
-average session but got it done.
5 Likes
What do you think makes you sleep poorly
1 Like
@fitguy442002 sleep generally been better of late. Kiddo sleeping thru helps. She woke up last night = both of us waking up… then the mind starts thinking…
I have no issues falling asleep within 5-15mins. Issue is when sleep is broken I struggle to get back to sleep.
W6 D5 (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 8
60 x 6
OHP
20kg x 8
30 x 8
40 x 6
47.5 x 4 x 6sets
Conditioning - tabata 4mins
24kg KB swings (14-13) -ss- burpees (5)
Elliptical
20min SSC, HR 122 ave, maybe 3km - cruisy
-missed your earlier comment there @TM79 appreciate you dropping in as always!
-sleep slightly better, but broken. Bring on a wintery weekend inside at home with the family. Fire, food and play.
6 Likes
1 Like
At my age, I consider it a rare night if I get up only once during the night.
1 Like
@raven78 I understand my man no kids here just 2 dogs
1 Like
W6 D6 (gym) Strength Block ( deload week )
041.06.2022 (5.30am fasted session)
Mobility, warmup
Band pullaparts 120 amongst below
Explosive
Vertical jumps
x 4, 5
Hex DL
bar x 10
40kg x 8
60 x 6
80 x 5, 5
Bench
bar x 15
40kg x 10
60 x 5, 5
-ss-
Seated row
40kg x 8
50 x 8
60 x 5, 5
Conditioning - tabata 4mins
Prowler (2 runs, high then low handle in 20sec) -ss- 20kg KB swings (14-12)
Elliptical
15min 12sec emom leg reshresher 2.5km, HR133
-2x5 simples for deload week
-1rm max testing next week
-noted there @cavalier it’s just a tad annoying when the body needs to be resting!
-thanks @fitguy442002 those pets have their moments indeed…
6 Likes
W7 D1 (gym) Strength Block ( ** 1RM testing week ** )
06.06.2022 (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 6
80 x 4
90 x 4 rep PR
95 x 3 rep PR
100 x 2 rep PR
102.5 x 1 PR**
105 x 1 PR**
Conditioning - tabata 4mins
twin 10kg KB devil presses (8-7) -ss- 24kg KB swings (15-12)
Elliptical
20min 12sec emom HR 136 ish, 3.8km
-BW 70kg steady
-Pumped with today’s session. Cruisy weekend of rest and relaxing around the house. A few red wines, quality family time inside, as it rained pretty much all of the weekend here.
-Previous 1rm test week (a few months or so ago) got me a rough 100kg single. Today nailed 2reps on that lift then proceeded to hit singles at 102.5 then 105 for a new PR. Tough grind on that last single, out of the hole but a slight sticking point mid way up. That’s 1.5 x BW. Chuffed with that. 2 wheel squat something to look at more regularly now surely.
-Had a slight runny nose, bit of a sore throat yest too. Felt ace this morning though, so rest is a good thing.
-old man strength ftw eh @simo74 !
-ohp tomorrow.
7 Likes
It’s PR city up in here! Nice work, @raven78.
1 Like
Best kind of strength there is my friend. Great work on those squats. Going to be interesting to see how you go with the surge challenge too.
1 Like
Nice PR’s my man
1 Like
Great work!
1 Like
It will be interesting indeed mate. Considering I’ve been in a fasted stated for my training over the past 2 years, hitting it early before the family are up.
Thanks too @SvenG , @fitguy442002 , @burien_top_team - more to come this week I’m anticipating…
3 Likes
W7 D2 (gym) Strength Block ( ** 1RM testing week ** )
07.06.2022 (5.45am fasted session)
Mobility, warmup
Band pullaparts 140ish amongst below
Explosive
Med ball slams 10kg
x8, 8
OHP
20kg x 8
30 x 8
40 x 6
45 x 3
50 x 3
55 x 2 rep PR
57.5 x 1 equals PR
60 x 0 - push pressed it
57.5 x 2 rep PR
Conditioning - tabata 4mins
20kg KB swings (14-13) -ss- 2x pump burpees (4)
Elliptical
20min 12sec emom leg refresher, HR 122 ave, 3.5km
-oooh that elusive 60kg ohp… it’s not far off… but not today.
-hit 57.5 for a double though (0.82 x BW)
-not quite a pr party today I’m afraid…!
-conditioning tomorrow, DL or Bench thurs is the plan.
8 Likes
Looks like we’re going to have to explain “PR party” to @raven78, my friends!
Nice work, amigo. Keep 'em coming!
2 Likes
yep, get the cake, fill up the esky and put and the bbq on. Its a PR party over here.
1 Like
Congrats on the PR’s!
1 Like