3/5/1 FSL (gym)
19.03.2023 (6.45am fasted session - single serve Surge during)
Mobility, warmup
Standing calf raises (hack SQ machine)
+50kg x 15
+75 x 10
+100 x 10, 10, 10
Dreadmill
25mins SSC HR110 ave
-simple stuff this Sunday morning
-165kg is a way off here @TM79 but 3 plates (140kg) is just around the corner I’m sure!
-resting HR60
3/5/1 Coffinworm - c6w3d1 (gym) > Leader cycle 2
20.03.2023 (5.45am fasted session + sportsfuel during)
Mobility, warmup
Banded box walks
Box jumps x 5
Squats
BW x 8
Bar x 10
40kg x 8
.
60 x 5
72.5 x 5
82.5 x 5 - belt on
82.5 x 5
82.5 x 5
Dreadmill
25min SSC HR 101 ave
-lower volume in week 3 on this program, a welcome change.
-been fighting off a throat tickle, hopefully on the mend
best wishes
3/5/1 Coffinworm - c6w3d2 (gym) > Leader cycle 2
21.03.2023 (5.45am fasted session + sportsfuel during)
Mobility, warmup
15kg Ball slams x 8, 6
OHP
Bar x 10
30kg x 8
.
35 x 5
40 x 5
45 x 5
45 x 5
45 x 5
Elliptical
20mins HIT, 1min on, 1min cruise. HR 138 ave, 162 max
-been a while since using the elliptical. That defo got the lungs working
-wind etc of late picking up the hayfever, so the throat is ok, but eyes itchy etc, so all good there @throwawayfitness
-resting HR60
-ticked over 3x months straight of a session with no rest days.
I think you’ve got that right now. Easily…
Nice job on the last few sessions. No idea how you have trained for 3 months straight?!?!? 
3/5/1 FSL (gym)
22.03.2023 (5.45am fasted session - single serve Surge during)
Mobility, warmup
Conditioning
Armor Building Complex
Twin 12kg KB x 2 reps emom
20mins for 40 ABC’s
Seated calf raise
+40kg x 12, 12, 12, 12 (5-10sec hold at end of each set)
-ABC’s averaging 20seconds to hit 2, so it’s 20sec on, 40off for this emom session
-focus on core bracing as fatigue built
-thanks @TM79 plenty of conditioning in there every 3rd day - recovery tracking well too. Gotta love 531 for that.
3/5/1 Coffinworm - c6w3d3 (gym) > Leader cycle 2
23.03.2023 (5.45am fasted session + sportsfuel during)
Mobility, warmup
20kg KB Swing x 30
Lat band engagement stuff
Vertical jumps x 4, 3
Hex Deadlifts
bar x 10
40kg x 8
60 x 6
.
80 x 5
92.5 x 5 - belt on
102.5 x 5
102.5 x 5
102.5 x 5
Dreadmill
25min SSC HR 105 ave
-simple & straightforward today.
3/5/1 Coffinworm - c6w3d4 (gym) > Leader cycle 2
24.03.2023 (6.00am fasted session + sportsfuel during)
Mobility, warmup
Band pullaparts amongst below x nil
Plyo pushups x10
Bench
bar x 10
40kg x 8
.
55 x 5
62.5 x 5
72.5 x 5
72.5 x 5
72.5 x 5
Dreadmill
25mins SSC
-conditioning tomorrow then deload week.
-chiro yesterday, sorted lower rib/back on rhs, and neck/trap on lhs. Typical 6 week ‘maintenance’ work. I find better results generally with chiro over physio.
-resting HR60, BW70kg steady
3/5/1 FSL (gym)
25.03.2023 (6.45am fasted session - single serve Surge during)
Mobility, warmup
20kg KB swings x 25, 25
Bandwork - elbow/arm warmup
Arm DB circuit x3 rounds
reverse wrist curl, hammer curls, tri extension
x2 rounds
Zotterman curls -ss- lateral raises
Dreadmill
20mins SSC HR110 ave
-light session today, simples.
3/5/1 Coffinworm - c6w4d1 (gym) > deload
26.03.2023 (6.45am fasted session + sportsfuel during)
Mobility, warmup
Box jumps x 5
Squats
BW x 8
12kg KB goblet x 8
Bar x 8
40kg x 8
60 x 5
.
70 x 5
80 x 3 - belt on
90 x 1
97.5 x 1
Reverse lunges
Twin 15kg DB’s
4 x 6r L/R (24)
-deload week commences
3/5/1 Coffinworm - c6w4d2 (gym) > deload
27.03.2023 (6.00am fasted session + sportsfuel during)
Mobility, warmup
15kg Ball slams x 8, 6
OHP
Bar x 10
30kg x 8
.
35 x 5
40 x 3
45 x 1
50 x 1
Rear delts 10kg DB’s 3 x 15
-ss-
Lateral raises 7.5kg DB’s 3 x 8
Dreadmill
25mins SSC HR110 ave
-feeling the glutes doms, post lunges yest
-cruisy deload session again.
3/5/1 FSL (gym)
28.03.2023 (5.45am fasted session - single serve Surge during)
Mobility, warmup
Conditioning
20kg KB Swings x 15
ABC’s Twin 12kg KB x 1 rep
Repeat above emom for 20mins
(300 swings and 20 ABC’s)
Core
McGill x3 + deadbugs x 2 rounds
Seated calf raise
+35kg x 15, 15
Dreadmill
10mins brisk walk
-conditioning emom work got the HR in a good range
-resting HR58
3/5/1 Coffinworm - c6w4d3 (gym) > deload
29.03.2023 (6.00am fasted session + sportsfuel during)
Mobility, warmup
20kg KB Swing x 20, 20
Lat band engagement stuff - nil
Vertical jumps x 5
Hex Deadlifts
bar x 8
40kg x 8
60 x 7
.
85 x 5
100 x 3 - belt on
110 x 1
125 x 1
RDL’s
2x 15kg DB’s 3x10
-ss-
15kg DB Row x8,10,12
(60reps total)
Dreadmill
20min SSC HR 110 ave
-nice deload, that last single was easy as.
3/5/1 Coffinworm - c6w4d4 (gym) > deload
30.03.2023 (6.00am fasted session + sportsfuel during)
Mobility, warmup
Band pullaparts amongst below x nil
Plyo pushups x8
Bench
bar x 10
40kg x 10
.
60 x 5
67.5 x 3
75 x 1
82.5 x 1
-ss-
Reverse wrist curls x 12, 15, 15, 15
DB incline press x20, 15+5
-ss-
Laying DB tri extension x 8, 8
Dips BW
x 10, 10
Dreadmill
20mins SSC HR105 ave
-cruisy session again today
-resting HR60
-conditioning tomorrow then Anchor cycle to follow
3/5/1 FSL (gym)
31.03.2023 (5.45am fasted session - single serve Surge during)
Mobility, warmup
Conditioning
ABC’s Twin 12kg KB x 2 rep
20mins emom
(40 ABC’s)
Seated calf raise
+40kg x 4 x 10r
Dreadmill
20mins SSC HR115 ave
-anchor cycle starts tomorrow. Some challenging PR sets imminent.
3/5/1 Coffinworm - c7w1d1 (gym) > Anchor cycle
01.04.2023 (6.45am fasted session + sportsfuel during)
Mobility, warmup
Box jumps x 5
Squats
BW x 8
12kg KB goblet x 8
Bar x 8
40kg x 8
60 x 6
.
72.5 x 5
82.5 x 5 - belt on
92.5 x 5
82.5 x 5
92.5 x 5
102.5 x 3 - rep PR
110 x 0 joker
-Slept poorly which likely didn’t help this session. The over 100kg weight defo played on my mind the night prior, and even during built up sets. Nailed first two reps, but the 3rd rep was ugly as. Wasn’t feeling it at all today… but it’s in bank indeed @throwawayfitness
-joker attempt wasn’t there at all but nothing ventured nothing gained!
(edited full post with update)
congrats
in the books now.
3/5/1 Coffinworm - c7w1d2 (gym) > Anchor cycle
02.04.2023 (6.45am fasted session + sportsfuel during)
Mobility, warmup
15kg Ball slams x 8, 6
OHP
Bar x 10
30kg x 8
.
37.5 x 5
45 x 5
50 x 5
45 x 5
50 x 5
55 x 3 rep PR?
60 x 1 PR*** - joker - booyah!
Hex Deadlifts
bar x 8
40kg x 8
60 x 5
80 x 5
90 x 5 x 3sets
Dreadmill
15mins SSC cruise HR105 ave
-new achievement UNLOCKED, 1 wheel ohp. fk yes! Rep was solid as. Didn’t go for a second, but maybe next week…!.
-twinged back loading plates back onto rack after DL’s… here’s hoping it settles down by tomorrow. Delicious irony there…
-Good day in garden yest, mulch, vege patch planting etc. Quality family time too. Solid pizza feed last night, secret ingredient to hitting the ohp maybe?
BOOM!!!
Nice job