3/5/1 Coffinworm - c7w2d4 (gym) > Anchor cycle
12.04.2023 (6.45am fasted session + sportsfuel during)
Mobility, warmup
Band pullaparts amongst below x nil
Plyo pushups x10
Bench
bar x 10
40kg x 8
.
60 x 5
70 x 5
77.5 x 5
70 x 5
77.5 x 4
85 x 2
22.5kg DB Rows
4 x 10
Dreadmill
20mins SSC HR105 ave
-BW70kg steady
-resting HR59
-2 solid reps on bench, 3rd went down and stayed there. Good thing I had the safety pins set.
-conditioning tomorrow
3/5/1 FSL (gym)
13.04.2023 (6.45am fasted session - single serve Surge during)
Mobility, warmup
Conditioning
ABC’s Twin 12kg KB x 2 rep
20mins emom
(40 ABC’s)
Standing calf raise (hack sq)
+50kg x 12
+75kg x 4 x 10r
Dreadmill
20mins SSC, HR115 ish ave
-resting HR59
-a solid 7hrs sleep uninterrupted last night. First time in ages, I’ll take it!
3/5/1 Coffinworm - c7w3d1 (gym) > Anchor cycle
14.04.2023 (5.45am 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
.
67.5 x 5
77.5 x 5 - belt on
87.5 x 12 - rep PR
Rear delts
7.5kg 2 x 20r
Dreadmill
25mins SSC 107HR
-rep PR for squats, previous best comparable 85 x 8, so smashed through that nicely.
Nice!
3/5/1 Coffinworm - c7w3d2 (gym) > Anchor cycle
15.04.2023 (6.45am fasted session + sportsfuel during)
Mobility, warmup
15kg Ball slams x 8, 5
OHP
Bar x 10
30kg x 8
.
35 x 5
40 x 5
45 x 11 - rep PR
Reverse wrist curls 5kg DB x 12, 12, 12
Dreadmill
10mins SSC cruise HR105 ave
-nice rep pr on ohp, week 3 light on volume too.
-cheers @SvenG some higher rep sets likely needed in coming months
congrats
3/5/1 Coffinworm - c7w3d3 (gym) > Anchor cycle
17.04.2023 (5.45am 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
.
82.5 x 5
95 x 5 - belt on
107.5 x 11 - rep PR
-previous best on DL’s 105 & 110 x 6, had more in the tank too, but grip was slipping, bah. Defo time to invest in some straps.
-thanks @throwawayfitness backed it up today with another on the DL’s too.
-yesterday had my first rest day since before xmas (that’s 118 days straight), not really required, but good movement still with yard/garden work, family time.
great work
Congratulations on all the PRs in here. You are really on a roll with those. Great work.
3/5/1 Coffinworm - c7w3d4 (gym) > Anchor cycle
18.04.2023 (5.45am fasted session + sportsfuel during)
Mobility, warmup
Band pullaparts amongst below x nil
Plyo pushups x10
Bench
bar x 10
40kg x 8
.
57.5 x 5
65 x 5
72.5 x 10 - rep PR
Dreadmill
30mins SSC HR106 ave
-solid bench set there, 2.5kg above BW for 10 reps. nearest comparable 70kg x 11 back in Feb, or 75 x 5 a while before that.
-thanks @shaneinga nudging those PR’s up slowly for sure!
-Some conditioning tomorrow seems likely
great to see you consistently working away in here mate.
3/5/1 FSL (gym)
19.04.2023 (5.45am fasted session + sportsfuel during)
Mobility, warmup
Conditioning
a. 20kg KB swings x 20
b. Twin 12kg KB devil presses x 10
c. Burpees x 10
6 rounds completed in 17.16min
Carries (edit added)
+72kg (2x 36kg KB’s)
3 x 50 paces
Standing CR (hack sq)
+50kg x 12
+75kg x 10, 10, 12
Dreadmill
20mins SSC HR110 ave
-conditioning work early, that was a struggle, conditioning needs to be built back up. Gassed early but plodded on thru… somehow that’s 10seconds better than previous effort a few months back!?
-resting HR59
-good to see you back and well rested @simo74 - it’s been PR city here at the pointy end of coffinworm cycles (tooting my own horn lolz)
-edit, forgot to log carries
Sorry for my absence in here.
Man, that will put hair on your chest! Nice job!
I think they call those cowboy steaks in the US. If so, that is my favorite steak. I usually get one on my birthday but I cook it slow. Hit both sides with some heat and then lower the temp and cook for 1-2 hours. The BEST!!!
Pretty sure you are driving the PR train around here. Keep up the great work my friend!
3/5/1 Coffinworm - c7w4d1 (gym) > Anchor cycle - TM test week
20.04.2023 (5.45am fasted session + sportsfuel during)
Mobility, warmup
Box jumps x 5
Squats
BW 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
102.5 x 5 (100%TM - matches current rep PR too)
Walking lunges
Twin 12.5kg DB’s x 8, 8, 9, 10, 10 (L/R)
(45reps)
Dreadmill
10mins cruise to get some feeling back in quads…
-Feeling relatively fresh, so it’s a TM test week (70% thru to 100% of TM at 5 reps each). Was nice to hit 5 solid reps at 100% today, defo with some left in the tank. The plan is to follow the plan.
-hey @TM79 no need to apologise, we’re all just doing our thing here! Those steaks were cooked up by friends, I just got to enjoy the eating of them! Soooo good! And your recent pr’s reading very nice too.
3/5/1 Coffinworm - c7w4d2 (gym) > Anchor cycle - TM test week
21.04.2023 (5.45am fasted session + sportsfuel during)
Mobility, warmup
15kg Ball slams x 8, 6
Band pullapart, band curl works inbetween below
OHP
Bar x 10
30kg x 6
.
37.5 x 5
45 x 5
50 x 5
55 x 4 - bah didn’t quite have the 5th rep today - that’s somehow a 1rep pr though…
-ss-
Chins various grips 5 x 4r
-ss-
HLR x 8, 8, 9, 10
High incline bench
10kg DB’s x 15
15kg DB’s x 10, 10, 10
Dreadmill
20mins SSC HR109 ave
-so a rep PR on main lift, but not hitting 5 reps… means the TM is a tad too high. So either maintain or drop TM for ohp next cycle.
-glutes feeling it post lunges yest
-resting HR58
3/5/1 FSL (gym)
22.04.2023 (6.00am fasted session + sportsfuel during)
Light Conditioning
Dreadmill
35mins SSC HR110 ave
-tennis elbow on rhs, physio yest, some rest and light DB movements, stretching.
3/5/1 Coffinworm - c7w4d3 (gym) > Anchor cycle - TM test week
24.04.2023 (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
Hypers
BW x10
+10kg x 13, 13, 13, 13
(62r)
Dreadmill
10mins cruise
-elbow soreness reducing, only went to 90% on DL testing today, best avoid irritating the joint.
-DL’s solid today, albeit going easy re grip
-rest day yesterday too
3/5/1 Coffinworm - c7w4d4 (gym) > Anchor cycle - TM test week
2.04.2023 (6.45am fasted session + sportsfuel during)
Mobility, warmup
Band pullaparts amongst below x nil
Plyo pushups x10
Bench
bar x 10
40kg x 8
50 x 5
.
60 x 5
70 x 5
77.5 x 5
85 x 1
Rear delts
x10, 12, 15
Dreadmill
20min SSC
Reverse curls etc - elbow rehab 3x10
-worked up to 90% TM again today and a single at 100% TM
3/5/1 FSL (gym)
26.04.2023 (6.45am fasted session + sportsfuel during)
Mobility, warmup
Conditioning
Skip rope tabata
20mins
Seated CR
+30kg x 12, 12, 12, 12
Dreadmill
20mins SSC HR110 ave
-something different to avoid much grip/elbow work
3/5/1 - c8w1d1 (gym)
27.04.2023 (6.45am fasted session + sportsfuel during)
Mobility, warmup
Box jumps x nil
Squats
BW x 8
Bar x 8
40kg x 8
.
60 x 3
70 x 3 - belt on
80 x 3+ (14) - rep PR
.
90 x 3 - joker
100 x 3 - joker
Reverse lunges
+20kg sandbag
x 8, 8, 10, 10 (L/R)
(36reps)
-back to simple 351 for a while
-smashed a rep PR, need to check my spreadsheet but a decent increase rep wise I’m sure
-coffinworm helped hitting some new PR’s but back to standard programming with jokers for now
-another physio session soon on elbow, soreness gone post massage and treatment