3/5/1 FSL - c4w2d2 (gym)
06.02.2023 (5.30am fasted session + sportsfuel during)
Mobility, warmup
Band pullaparts amongst below x 180
Plyo pushups x 8
OHP - from the ground using fixed BB’s today, racks all taken
Bar x 8
30kg x 8
.
35 x 5
40 x 4
47.5 x 1+ (7) rep PR (back into full rack for this set onwards)
.
50 x 3 joker
55 x 2 joker
.
40 x 5 x 5 (SSL)
Dips BW 4 x 8
-ss-
Hypers +10kg 4 x 8
Rear delt machine 4 x 10
(104r)
Dreadmill
10mins brisk pace HR110ish
-was primed for bench today, alas gym was packed… bloody new years resoltion’ers combined with monday morning. Hence switched to ohp, used fixed BB’s from the floor till final 1+ set when I grabbed a rack. Weird, usually by Feb it’s dropped off re attendance, this year Jan was quiet, Feb picking up.
-solid rep PR adding 3 reps to previous best at this weight for main set.
-appreciate it @throwawayfitness and @Spock81 , checking my spreadsheet it was an extra rep at 90 and 100, and 4x more reps for main set on 85kg (that first 100kg rep was about a year ago!)
3/5/1 FSL - c4w3d3 (gym)
08.02.2023 (5.30am fasted session + water)
Mobility, warmup
Lat band engagement stuff
20kg KB Swings x 20, 20
Vertical jumps x 5
Hex Deadlifts
bar x 10 (straight bar)
40kg x 8 (hex onwards)
60 x 7
.
85 x 5
95 x 3 -belt on
107.5 x 1+ (10) - rep PR
.
115 x 3 joker - rep PR (+1)
125 x 3 joker - rep PR (+2)
FSL - skipped today
DB Row 20kg x 5 x 10r L/R
Dreadmill
20mins SSC HR 110
-belt felt good today, first time deadlifting with it.
-smashed pr on main lift (nearest 105 x 6), grip limiting factor especially on last joker set, rep pr’s there too.
-left knee still a tad angry, bit of puffiness/fluid but settles overnight. continue to monitor
3/5/1 FSL - c4w3d4 (gym)
09.02.2023 (5.30am fasted + sportsfuel during)
Mobility, warmup
Band pullaparts amongst below x 160
Plyo pushups x10
Bench
bar x 10
40kg x 8
.
60 x 5
62.5 x 3
70 x 1+ (11) - rep PR
.
80 x 3 joker
85 x 2 joker - rep PR
.
60 x 3 x 5r (FSL)
40kg close grip bench
x15, 12, 10
Wrist curls 4kg x 10, 12, 12
Triceps x 15, 12, 10
Dreadmill
10mins cruise
-Some very grindy reps at end of two pr sets today but I’ll take it. 2 extra reps on main lift and 1 extra rep at 85kg (for 71kg ish BW)
-chiro last night (maintenance), good likely news on the knee issues - it’s more likely quad tightness, sore as during massage work. So some foam rolling this am and will continue to rest it (where possible) and monitor. 5x5 on squats likely a culprit too re workload for the quads. Will review this too.
-thanks @ChickenLittle and @SvenG I’ve hit some nice numbers this cycle for sure. Time to up the TM again…!
-deload week now. Resting HR 57
20kg KB Swings x 40, 35, 25 (100r)
-ss-
TRX Rows 3 x 10
6-way shoulders 4kg DB’s 3 x 10
-ss-
Hammer Curls 3 x 10
Cable curls 3 x 10
Conditioning
Dreadmill
20mins SSC, HR105ave
-simple cruisy session today. minimal leg work, bit of vanity arms, etc as deload week starts.
-hey @SvenG defo helps when you’ve got a rep number in mind to hit to at least get a 1rep pr - a gleaning I’ve taken from your log!
-cheers @shaneinga the 351 programming helps. Consistency and just getting the work done too. Thanks for dropping in chaps!
a. Twin 12kg KB devil presses x 10
b. 20kg KB swings x 20
c. Burpees x 10
7 rounds completed in 22.50min
Standing Calf Raise (hack squat machine)
+50kg x 10
+75 10
+100 x 10, 12 (weight + rep pr)
Maintenance
Foam rolling and pressure point work around quads, calves (pp around knee)
-over two weeks since last hard conditioning day, and I felt it today. Split times after 5 rounds was promising, then it went pear shaped as I was gassed… still it’s gotta be done!
Squats
BW x 12
12kg KB goblet x 8
Bar x 10
40kg x 8
.
65 x 5
75 x 5 - belt on
85 x 5
95 x 5 - rep pr
85 x 5
95 x 3
.
100 x 2 joker
Reverse lunges
Twin 10kg DB’s
30 reps L/R over 3 sets
-ss-
Bench
60kg x 5 x 5
-Giving coffinworm a crack for the next few months. Higher weights based on program. Went well today, tough but doable.
-resting HR62
-pr at 95kg for reps straight up (edit)
a. 20kg BB Thrusters x 10
b. 20kg KB swings x 20
c. Burpees x 10
8 rounds completed in 22.29min
Dreadmill
20mins SSC HR128 ave
-added an extra round on conditioning today. Tough again, made it through.
-today marks 2months straight hitting a session of lifting or conditioning every day. Haven’t noticed much different physically compared to previously having every 7th day off.
