Congratulations!!!
2 Likes
Nice work on the 60kg OHP.
1 Like
Nice PR!
1 Like
3/5/1 FSL (gym)
03.04.2023 (5.45am fasted session - single serve Surge during)
Mobility, warmup
20kg KB swings x 20
Conditioning
ABC’s Twin 12kg KB x 2 rep
20mins emom
(40 ABC’s)
Dreadmill
25mins SSC HR110 ave
-mid/lower back settled down somewhat, so just some good movement today.
-that 1 plate ohp sitting at roughly 85% of my BW so very happy to nail it finally. Thanks there @throwawayfitness @SvenG @shaneinga @Dresden and @ChickenLittle
-bench or DL’s tomorrow… program is DL, but back might say bench.
10 Likes
3/5/1 Coffinworm - c7w1d3 (gym) > Anchor cycle
04.04.2023 (6.45am fasted session + sportsfuel during)
Mobility, warmup
Band pullaparts amongst below x nil
Plyo pushups x8
Bench
bar x 10
40kg x 8
.
60 x 5
70 x 5
77.5 x 5
70 x 5
77.5 x 5
85 x 3 - rep PR
Hypers
BW x 10
+10kg x 10 x 3sets
Dips
BW x 10, 10
Dreadmill
20mins SSC HR112 ave
-much arm shaking on that last rep to get a rep PR on bench today. No jokers today.
-back a little tender still, hoping for DL’s tomorrow.
11 Likes
great pr
1 Like
Awesome! Nice job.
1 Like
Nice BP PR! Those always are amazing. Great job.
1 Like
3/5/1 Coffinworm - c7w1d4 (gym) > Anchor cycle
05.04.2023 (6.45am fasted session + sportsfuel during)
Mobility, warmup
20kg KB Swing x 20
Lat band engagement stuff
Vertical jumps x 5
Hex Deadlifts
bar x 8
40kg x 8
60 x 6
.
80 x 5
90 x 5 - belt on
100 x 5
115 x 5
100 x 5
115 x 5
125 x 5 - rep PR (+2 on previous best)
140 x 0 - joker fail
135 x 2 - joker, rep PR (+1)
20kg DB Row x12, 13, 13, 12
(50reps total)
Dreadmill
20min SSC HR 112 ave
125 x 5 pr set:
-back made it thru, got a little angry in that final pr set.
-reading thru that post session, a decent volume at my upper limits. The 140kg joker did NOT want to budge, but the 135 - once I broke it off the floor - moved well. 135kg single is my PR all time, so 2 reps there very good. Confident with less volume leading up to these higher weights I’d have more reps and 140kg there for the taking.
-conditioning tomorrow.
11 Likes
Another PR party 
3 Likes
awesome. congrats.
3 Likes
Feel like you’ve been setting PRs for a month straight, killing it right now!
3 Likes
3/5/1 FSL (gym)
06.04.2023 (6.30am fasted session + sportsfuel during)
Mobility, warmup
Conditioning
ABC’s Twin 12kg KB x 2 rep
20mins emom
(40 ABC’s)
Mobiltity
Yoga stuff, light stretching, etc
Dreadmill
10mins SSC HR110 ave
-just some movement today, although the abc’s defo work the conditioning by the end of that 20mins.
-thanks again @throwawayfitness @ChickenLittle - that DL is almost 2x BW… 3plates will get me there… 5kg more… soon!
-this coffinworm 531 cycle defo pushes up the PR opportunities @heretolog but it’s also really pushing volume AND nearing TM maxes - but have defo hit some nice pr’s in recent training cycles. The addition of a lifting belt has helped via better core bracing too.
9 Likes
3/5/1 FSL (gym)
07.04.2023 (6.30am fasted session + sportsfuel during)
Mobility, warmup
20kg KB Swings x 25, 25
Eric Bach’s 8min arms circuit
8reps of: Curls, hammer curls, tri extension, diamond pushups
Repeat for 8mins (4 rounds done)
Reverse wrist curls
5kg DB x 12, 12, 12 L/R
Dreadmill
20mins SSC HR108 ave
-nice light cruisy session today
8 Likes
3/5/1 Coffinworm - c7w2d1 (gym) > Anchor cycle
08.04.2023 (6.45am fasted session + sportsfuel during)
Mobility, warmup
Box jumps x 6
Squats
BW x 8
12kg KB goblet x 8
Bar x 8
40kg x 8
60 x 5
.
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 5 - rep PR (+2 reps on previous best)
Reverse lunges
Twin 12.5kg DB’s 3 x 8
-2 more reps on PR set this am. Solid steak and some quality wines with friends yesterday helped?
-Pic: reverse seared tomahawk steaks with some tasty prawns, veg and potato bake.
12 Likes
Those look delicious!
3 Likes
Squat PR followed up by killer steaks. Living right in here!
3 Likes
3/5/1 Coffinworm - c7w2d2 (gym) > Anchor cycle
09.04.2023 (6.45am fasted session + sportsfuel during)
Mobility, warmup
20kg KB Swings x 30
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
High incline bench
3 x 10 12.5kg DB’s
Rear delt machine
x15, 10, 10
Dreadmill
10mins SSC cruise HR105 ave
-give it my all, hit same numbers on main pr set as last week
-thanks @shaneinga and @heretolog was a tasty steak indeed!
9 Likes
3/5/1 FSL (gym)
10.04.2023 (6.45am 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 3 x 12r
Dreadmill
20mins SSC
-resting HR60
-DL’s tomorrow
8 Likes
3/5/1 Coffinworm - c7w2d3 (gym) > Anchor cycle
11.04.2023 (6.45am fasted session + sportsfuel during)
Mobility, warmup
20kg KB Swing x 20
Lat band engagement stuff
Vertical jumps x 5
Hex Deadlifts
bar x 8
40kg x 7
60 x 6
.
80 x 5
90 x 5 - belt on
100 x 5
115 x 5
100 x 5
115 x 5
125 x 1+3 (poor grip location on first rep)
Hypers
BW x10
+10kg x 10, 10, 10
-ss-
OHP 10kg DB’s 3 x 12
Dreadmill
20min SSC HR 110 ave
-average session, wasn’t feeling it for bigger PR efforts today. Hit the main lifts with solid form.
-bench tomorrow
13 Likes