the Ascent (gym)
22.10.2022 (5.45am fasted session)
Mobility, warmup
Glute activation stuff
KB Swings 20kg
x20, 20, 20
Hex Deadlifts
bar x 10
40kg x 8
60 x 5
80 x 5, 4, 4
Seated leg curls
32kg? 4 x 10
Seated Calf Raise
+40kg 4 x 10
-tough on the DL’s today, been ages since hitting these also, felt weak as at 80kg. Building that up here on too.
the Ascent (gym)
23.10.2022 (5.45am fasted session)
Mobility, warmup
KB Swings 20kg
x20, 20, 20
Core
McGill x3 + bird dogs
3 rounds
Ellington curls mega set:
a. BB curl x10
b. Chins x amrap
c. DB curls (3 versions up to 10reps each)
Did 3 rounds, massive pump
Edit (forgot to log):
15kg DB overhead tri extensions 3 x 10-12
Dreadmill
15mins SSC medium incline
-quick core & vanity arms today
-reno’s yesterday, slate tiles removed, grinded back mortar etc. 18k ish steps
the Ascent (gym)
24.10.2022 (5.45am fasted session)
Mobility, warmup
Glute activation stuff
KB Swings 20kg
x20, 20, 20
Reverse lunges
BW x 5 each side
+2 x 7kg DB x5
+2 x 12.5kg DB x5
Squats
-hip aeroplanes
bar x 10
40kg x 5
50 x 5
60 x 5
70 x 5, 5
Dreadmill
15in SSC - med incline
-upped squats by another 10kg
-painted kitchen yest too, 4 coats in total for ceiling and walls. 15k steps.
-kitchen units due to arrive today
the Ascent (gym)
25.10.2022 (5.45am fasted session)
Mobility, warmup
Band pullaparts 80ish various angles
20kg KB Swings x25, 25
Bench
Bar x12
40kg x 7
60 x 5
70 x 5, 5, 5
-ss-
Chest supported row machine
47 x 8
62 x 7
68 x 6
75 x 5, 5
Close grip bench
40kg x 15, 10, 10
15kg DB overhead tri extensions 4 x 10
Dips x 10, 8
Band pressdown x 20
Dreadmill
10mins SSC med incline, HR 130ish
-hitting tri’s with more volume, solid benching today also.
-kitchen cabinets getting installed today (by others)
the Ascent (gym)
26.10.2022 (5.45am fasted session)
Mobility, warmup
Conditioning:
a. KB Swings 20kg x 20
b. Twin 10kg KB devil presses x 10
c. Burpees x 10
Completed 5 rounds in 16.17
Core
McGill x3 + bird dogs
2 rounds
Dreadmill
15mins SSC light incline, keeping HR under 120
-conditioning always needs improving, certainly got the HR up during early work
the Ascent (gym)
27.10.2022 (5.45am fasted session)
Mobility, warmup
Glute stuff, banded box walks
Band pullaparts various x120 ish
KB Swings 20kg
x20, 20
Squats
-hip aeroplanes
bar x 8
40kg x 7
60 x 5
70 x 5
75 x 4
80 x 3 - building things back up
70 x 5
Leg extension x 8, 10, 10
Seated CR
+30kg x 10
+40kg x 8, 10, 10
Dreadmill
20min SSC - low incline for HR 118
-keeping a few reps in tank but building up the squat weight, fairly solid session.
the Ascent (gym)
28.10.2022 (5.45am fasted session)
Mobility, warmup, band pullaparts - some
Ball slams 10kg x 10, 10
OHP
bar x 10
30kg x 8
40kg x 6
45 x 5
50 x 3, 3, 3
-ss- Pullups
x3, 5, 5, 5, 5, 5 ,5
Rear lats machine x12, 12, 12, 12
Laterals 7kg DB’s x 10, 10, 8+4, 8+4 - ss- 4kg DB front raises x 10, 10, 8+4, 8+4
-solid session.
-BW 71kg ish steady
Rest days Sat, Sun, Mon (big weekend, long driving stints, poured beers at a festival, family stuff etc).
Tuesday session seems likely.
the Ascent (gym)
01.11.2022 (5.45am fasted session)
Mobility, warmup
Band pullaparts various x100 ish
KB Swings 20kg
x20, 20
Squats
-hip aeroplanes
bar x 8
40kg x 8
60 x 5
70 x 5
80 x 4
Leg press
1pps x 10
1.5pps x 8
2pps x 8
Hyperextensions
BW x 12, 12, 12
Elliptical
15min 12sec on emom leg refresher 3km
-first time on the elliptical in a while, no lower back pain, winning
-bracing, locking feet in, squats felt good
the Ascent (gym)
02.11.2022 (5.45am fasted session)
Mobility, warmup, band pullaparts - 80ish
Ball slams 10kg x 10, 8
OHP
bar x 10
30kg x 8
40kg x 7
45 x 5
50 x 3
40 x 5
-ss- Pullups
x3, 3, 3, 3, 3, 3, 3
Laterals 7kg DB’s 3 x 8 - ss- 4kg DB front raises 3 x 8
Rear delts 3 x 15 (7kg DB’s)
Dreadmill
10mins SSC light incline
-resting HR 62, slowly coming down from previous days.
-work busy as atm, will get to others logs soon!
the Ascent (gym)
03.11.2022 (5.45am fasted session)
Mobility, warmup
Conditioning & Core
Conditioning:
a. KB Swings 20kg x 20
b. Twin 12kg KB devil presses x 10
c. Burpees x 10
Completed 4 rounds in 14mins
Core:
McGill x3 + deadbugs
3 rounds
Dreadmill
15mins SSC light incline, keeping HR around 120-125
-chiro after work yest, good maintenance there
-tough conditioning today, made it through, getting the work done
3/5/1 FSL - c1w1d1 (gym)
04.11.2022 (5.45am fasted session)
Mobility, warmup
Glute activation stuff
KB Swings 20kg
x20, 20
Vertical jumps x5
Hex Deadlifts
bar x 8
40kg x 8
60 x 5
80 x 3
90 x 3
100 x 3+ (4)
FSL
80 x 8 x 3sets
Hypers
x20, 15, 15, 10 (60)
Lying leg curls
15, 15, 10+5 (45)
Dreadmill
12mins for HR120 slight incline
-been some years since I’ve ran 531. Well 351 in this case. Started today with 3’s week and 90% of TM. Dang… too high! A quick calc on phone, 80% more appropriate going by feel.
-FSL 3x8r atm, again that really pushed things towards end of each set. 5x5 might be more appropriate
-100+ reps on accessory work
-intent is to build strength, but not looking to bulk up - possibly chasing the improbable but let’s see how it pans out.
-been flicking through Jim’s first two ebooks which I’ve had for years
Excited to see how this goes for you!
3/5/1 FSL - c1w1d2 (gym)
05.11.2022 (6.45am fasted session)
Mobility, warmup
Band pullaparts 120ish various angles
Plyo pushups x10 (explosive)
Bench
Bar x10
40kg x 8
50 x 3
60 x 3
65 x 3
50 x 5 , 5 (FSL)
Dips
BW x 102 reps
Dreadmill
10mins high incline, 100cals, HR 150 ish?
-simple session today
-glorious weekend of family time ahead
@SvenG - Jim’s older books had 90% of TM. 80% in newer publications appears a much better option for me…! But bench was pretty light accordingly today. Slow and steady though.
Welcome back! I’ve just returned to the 5/3/1 club myself!
My mantra for the foreseeable future.
3/5/1 FSL - c1w1d3 (gym)
07.11.2022 (5.45am fasted session)
Mobility, warmup
Band pullaparts 140ish various angles
hip aeroplanes, BW & Goblet squats warmup, ankle mobility work
Squat
Bar x8
40kg x 7
60 x 4
68 x 3
75 x 3
60 x 5 x 5 (FSL)
Lunges reverse
BW+9kg DB’s x 50 reps each side
Dreadmill
12mins low incline, brisk pace
-simple but very effective. Feeling the legs today. Hammies had doms still this am
-plenty of outside time this weekend, gardening, mowing
-sunday rest (no gym)
-thanks @burien_top_team hoping i’m not chasing two polar opposites on the intent…
-can you move my log back into over 35’s please @Mod_Phoenix (reckon it got moved around post Surge challenge?)
07.11.2022 - rest day (fever overnight, picked up something from junior I suspect)
bummer. feel better soon.
Chest infection, not the 'rona though.
Resting where I can between stressful work deliverable - no lifting though… on the mend, should be back into things in earnest by weekend!
You, me, and a lot of others, it seems. Hope you’re back in top form sooner rather than later, my man!