Nice PRs! Great job!
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W7 D3 (gym) Strength Block ( ** 1RM testing week ** )
08.06.2022 (5.45am fasted session)
Mobility, warmup
Band pullaparts 50ish amongst below
Conditioning
20mins of 20seconds emom, alternating between:
20kg KB swings x 15ish -ss- 2x 20kg KB deadlifts
So after 20mins I’d completed 150 swings and 101 deadlifts, HR 105 ave by the end
Then 30mins elliptical ssc for HR 115 ave
Keeping things light in prep for next 2 days of moving heavy things.
-thanks all > @SvenG wanted that 1 wheel ohp though, rep pr nice, a new max weight single pr would’ve been better!
-appreciate it as always there @shaneinga @cavalier and @simo74 - cake… er beer after the week’s done.
8 Likes
I hear ya! You’re putting in the work, it’ll fall. Just keep after it!
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W7 D4 (gym) Strength Block ( ** 1RM testing week ** )
09.06.2022 (5.45am fasted session)
Mobility, warmup
Band pullaparts 160ish amongst below
Explosive
Plyo pushups x6
Bench
bar x 15
40kg x 10
60 x 8
70 x 6
75 x 4
80 x 2
85 x 1
87.5 x 1 (match previous pr)
90 x 1 PR
92.5x0 - safety bars ftw…
Conditioning - tabata 4mins
24kg KB swings (14-13) -ss- burpees (5)
Elliptical
20min leg refresher 12sec emom 3.4km, HR 125 ave
-less than stellar for today’s session. lats were sore, broken sleep, new rescue cat got out last night so searching for a cat in the dark instead of sleep… bah.
-matched previous pr for a single. ugly grindy reps though. new pr then went for another jump in weight. no dice. I did manage to tell my brain this is happening, eliminate the fear and just go for it. alas it did not want to budge post initial portion of the push off the chest. Still a pr session (1.28xBW).
-DL tomorrow is the plan.
-thanks there @SvenG it’ll happen… one day for sure!
6 Likes
Great job on getting through it
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Nice work! You’ll be at 1/2plates for the pressing movements soon enough
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Good work on all counts here.
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W7 D5 (gym) Strength Block ( ** 1RM testing week ** )
10.06.2022 (5.45am fasted session)
Mobility, warmup
Band pullaparts 160ish amongst below
Explosive
Vertical and Side to side jumps x5, 6
Hex DL
bar x 10
40kg x 8
60 x 6
80 x 5
100 x 5
110 x 3
120 x 3 (2 rep pr)
130 x 1 PR
135 x 1 PR
Conditioning - tabata 4mins
20kg KB swings (14-12) -ss- burpees (5)
Elliptical
10min leg refresher 12sec emom
-omg what a week… work pressures, average broken sleep, likely some CNS fatigue after 4 of 5 sessions pushing my 1rm envelope too.
-previous pr of 125kg’s destroyed today despite not feeling on at all…
-almost at 2x BW on this lift despite minimal focus on it, having previously worked through 2x5r scheme
-thanks again @heretolog , @burien_top_team and @fitguy442002 always appreciate the drop in and comments!!
-so plan now is a little more deload across a few sessions, some light conditioning, then 10k KB swing challenge next week.
8 Likes
Great work my friend! I rarely test my 1RM’s and am impressed that you broke some of yours on a busy work week. Way to get after it! 
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Lots of PRs in here this week. Congratulations.
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W7 D6 (gym) Strength Block ( ** 1RM testing week ** )
11.06.2022 (5.45am fasted session)
Mobility, warmup
Band pullaparts 100ish amongst below
Explosive
Box jumps
x 6
DB shrugs
2x15
SQUAT
Bar x 10
40kg x 8
50 x 10 x 3sets - explosive focus
Carries
2x 20kg KB, 3 x 2mins
-grip strength lacking towards end of these each time
Elliptical
20min 12sec emom HR 130 ish, 3.5km
-just some movement, light squats and carries to keep things moving
-thanks @TM79 and @shaneinga was a solid week indeed. 3 day weekend with monday public holiday, so cruisy times at home is the plan now.
6 Likes
W1 D1 (gym) 10,000KB Swing Challenge
13.06.2022 (6.00am fasted session)
Mobility, warmup
20kg KB
500 swings + DB ohp 1, 2, 3 x 5 (30r)
44.45min
-short people and high rep swings don’t mix well… wide handled kb’s at the gym = rubbing on the inside of my thighs. similar to a carpet burn on the left leg. decent bruising too. This is defo going to be a challenge.
-grip shot, forearms mega pump. Getting thru the reps with grip fatigue the biggest challenge… typically hitting 20-25 reps then rest then repeat to hit each 3min break of 100.
6 Likes
W1 D2 (gym) 10,000KB Swing Challenge
14.06.2022 (6.00am fasted session)
Mobility, warmup
20kg KB
500 swings + Ring dips 3, 4, 5 x 5 (60r)
44.10min
-better short selection helped in reduced leg rubbing… still sore
-2 days in a row is really pushing grip work, fatigue, etc. The last 50 reps were not the best quality…
(edit - moved 1tonne of firewood a few days back too… extra grip work there prior…)
9 Likes
Hah! I’ve been warned… Seriously though, nice work! Excited to see this unfold for you.
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Grip… omg… brutal.
Now to figure out what to do on the ‘rest’ day tomorrow mate… @SvenG suggestions re super light conditioning work that won’t affect grip recovery?
Anticipating the surge goodies won’t arrive in Australia for some time yet given freight timings, plan to not use it till after this 10k block is complete.
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That’s odd. I’m short and this has never happened to me. Anyway excited to read how the challenge goes for you!
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Love reading these and remembering the misery. It doesn’t get better, it gets shorter though.
I am a tall guy with shorter arms and had to spread my legs wide to avoid the scenario you’re describing, I assume it’s some combination of thigh girth and height that play a factor.
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@Bagsy maybe I’m short with also relatively shorter arms? who knows. first world problem though.
@heretolog misery indeed. And it’s only day 2… ha.
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Burpees are always an option!
Or any bodyweight exercises, really. I like the Cooper WOD for that kind of thing: 10 rounds of (10 burpees, 10 air squats, 10 push-ups, and 10 sit-ups).
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I imagine proportions play a role. I have orangutan arms and long legs, so maybe it’s different.
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