Rest day
15.06.2023
-a post above, to post nothing other than some daily steps and stairs, both in the office and onsite
-nothing wrong with a little lurking here @Deadliftnstill good to have you onboard
-solid points too @simo74
5 Likes
3/5/1 - c9w4d3 (gym) - deload
16.06.2023 (5.45am fasted session)
Mobility, warmup
Vertical jumps x 8
20kg KB Swing x 30
Lat band engagement stuff
Hex Deadlifts
bar x 10
40kg x 8
60 x 5
80 x 5
.
90 x 5
100 x 3 - belt on
112.5 x 1
125 x 1 (100%TM)
27.5kg DB Rows x 10, 10, 10, 15 (L/R)
(45reps)
-ss-
Elbow prehab work, reverse curls etc 2 x 10
Dreadmill
10mins SSC
-fewer carbs and lower intake yest, defo felt it this am, flat. But nailed above no worries
13 Likes
3/5/1 - c9w4d4 (gym) - deload
17.06.2023 (6.45am fasted session)
Mobility, warmup
Bi/tri activating stretches 3x15sec holds
Plyo pushups x 8
Bench
bar x 10
40kg x 8
.
60 x 5
67.5 x 3
75 x 1
82.5 x 1 (100% tm)
-ss-
BPA’s 5 x 20
Dips
BW x 15
+10kg x 8, 8, 6
-ss-
Rope cable tri’s x 20, 16, 18, 18
Seated row
+50kg x 15
+60 x 12, 12, 12
Dreadmill
10mins cruise
-good arm pump on superset dips / rope work
-simple deload
11 Likes
3/5/1 - conditioning (gym)
18.06.2023 (6.45am fasted session)
Mobility, warmup
Conditioning
ABC’s Twin 16/12kg KB x 2 rep
20mins emom
(40 ABC’s)
7-8 rounds (?) with 16kg KB’s then back to 12kg’s after
Ab wheel
4 x 15
Seated CR
+40kg x 15, 14, 14, 13
Dreadmill
-pass
-resting HR59
-a few more rounds (I think) with 16’s on the abc’s.
-gassed, solid session today. Family time this weekend, gardening, and more wood to grab as we’re low already only a month into winter… bonus steps loading/unloading.
12 Likes
3/5/1 - c10w1d1 (gym)
19.06.2023 (5.45am fasted session)
Mobility, warmup
Banded box walks, clamshells x8, KB paused squat x3 x 5sec
Box jumps x 6
Squats
Ankle mobility work, hip aeroplanes
Bar x 10
40kg x 8
60 x 5
.
80 x 5 - belt on
85 x 3
95 x 3+ (5)
Pistol squat work
(on low box)
x 3, 3, 3 (L/R)
Bulgarian split squats (L/R)
Twin 10kg DB’s x 8, 7, 7
Elliptical
10min SSC
-resting HR59
-groin/adductors plenty sore post abc’s yest - squats and single leg work hit them more. I’ll be feeling that tomorrow.
-full depth ok on the pistol squats from low box, something different to work on and build on
-1.5t wood moved yesterday, gardening, quality family time too.
-TM’s:
SQ 107.5 (+5)
OHP 52.5 (same as last cycle)
DL 130 (+5)
Bench 82.5 (same as last cycle)
14 Likes
3/5/1 - c10w1d2 (gym)
20.06.2023 (5.45am fasted session)
10kg Ball - rotating ball slams 1 x 6 (L/R)
10kg Ball slams x 8
Dead hangs 60sec
OHP
bar x 10
30kg x 8
.
37.5 x 3
42.5 x 3
47.5 x 3+ (8) - rep pr +1
-ss-
Chins x 3, 3, 3 pull up x 3, 3
-ss-
BPA 6 x 20
Dips x 15, 10, 10, 8+4rp
-ss-
Rope tri’s x max out reps, drop weight continue… x 3 sets
Rear delt machine
33kg x 4 x 10r
Dreadmill
20mins SSC med incline, HR 120-125ish ave
-resting HR59
-sort of a rep pr on ohp, but already have 47.5 x 8, 1rep increase, however already have 50 x 8 in the bank
-decent start to the week though. Pulled up suprisingly well post squats and pistol squats from yest.
13 Likes
Good going on the PR.
1 Like
3/5/1 - conditioning (gym)
21.06.2023 (6.00am fasted session)
Mobility, warmup
Conditioning
20mins emom
Skip rope 20sec
-ss-
20kg KB Swings
-ss-
ABC’s Twin 16kg KB x 2 rep
Ab wheel
2 x 20
-tough getting outta bed today, got this in before early site inspection
-resting HR58
-thanks @hel320 appreciate the nod!
12 Likes
3/5/1 - c10w1d3 (gym)
22.06.2023 (5.45am fasted session)
Mobility, warmup
Lateral jumps x 5 (L/R)
Vertical jumps x 5
20kg KB Swing x 20
Lat band engagement stuff
Hex Deadlifts
bar x 8
40kg x 8
60 x 5
80 x 5
.
90 x 3
105 x 3 - belt on
117.5 x 3+ (9) - big +3rep pr
.
130 x 4 - woot +2rep pr (joker)
30kg DB Rows x 10, 10, 10(L/R) (weight pr on db’s)
(30reps)
-ss-
Elbow prehab work, reverse curls etc 2 x 10
Dreadmill
10mins SSC med incline
-big pr’s set today, that 3 plate DL is there for the taking… soon…
-felt ok going in, more solid as weight increased.
-some of juniors’ chalk used today for first time on main lift, and joker. Extra reps for pr’s today showed (mental or chalk worked… who knows…?). Happy to take suggestions on chalk colour preference… haha Gym Sign next to DL platform says ‘liquid chalk only’… fk that. This makes no mess and wipe it down after in anycase.
-time to dominate the rest of the day.
14 Likes
3/5/1 - c10w1d4 (gym)
23.06.2023 (6.00am fasted session)
Mobility, warmup
Plyo pushups x 10
Bench
bar x 10
40kg x 8
.
57.5 x 3
65 x 3
75 x 3+ (6) - +1 rep pr
.
80 x 2 joker
-ss-
BPA’s 6 x 20
Tricep rope overhead
x 20, 15
Incline DB bench
15kg DB’s x 4 x 12
-ss-
Rear delts
10kg DB’s x 3 x 20
Dreadmill
15mins SSC, HR110 ave
-token 1 rep pr, suprised by that, considering felt like just an average session today.
14 Likes
Nice PR! LoL at the chalk. Liquid chalk isn’t bad. It will make you feel like Spider-Man. Stuff is sticky when you first put it on.
1 Like
PRs keep on coming!
1 Like
3/5/1 - conditioning (gym)
24.06.2023 (6.00am fasted session)
Mobility, warmup
Conditioning
20mins emom
Skip rope 20sec
-ss-
ABC’s Twin 16kg KB x 2 rep
Ab wheel
3 x 15
Seated CR
+30kg x 15, 14, 16
-resting HR58
-noted on the chalk thanks @shaneinga figure I’ll stick with chalk sticks from juniors collection for now…
-thanks @hel320 felt like a good and solid week lifting wise.
11 Likes
3/5/1 - c10w2d1 (gym)
26.06.2023 (5.45am fasted session)
Mobility, warmup
Banded box walks, clamshells x8, KB paused squat x3 x 5sec
Box jumps x 5
Squats
Ankle mobility work, hip aeroplanes
Bar x 10
40kg x 8
60 x 5
.
70 x 5
80 x 5 - belt on
90 x 5
Pistol squat work
(on low box)
x 3, 3, 2, 2 (L/R)
Bulgarian split squats (L/R)
Twin 10kg DB’s x 10, 10, 10
Elliptical
25min SSC
-resting HR58
-rest day sunday
-standard start to 5’s week
12 Likes
3/5/1 - c10w2d2 (gym)
27.06.2023 (5.45am fasted session)
Mobility, warmup
10kg Ball - rotating ball slams 1 x 6 (L/R)
10kg Ball slams x 10
Dead hangs 60sec
OHP
bar x 10
30kg x 8
.
35 x 5
40 x 5
45 x 5
-ss-
Chins x 3, 3, 3 pull up x 3, 3
-ss-
BPA 6 x 20
Rope tri’s 3 sets
Reverse curls, twists, side to sides - tennis elbow rehab work 3 x 10-12
Dips x 12, 12, 15, 12+6rp
(47reps)
-ss-
10kg plate raises 3 x 10
Dreadmill
20mins SSC low incline, HR 112 ave
-resting HR58
-standard work, nailed nicely
11 Likes
So much good work going on. Looks like the PR train is treating you well. I have never heard of liquid chalk??? Good on you for doing those pistol squats. My knees would never survive those. Keep it up brother. 
1 Like
3/5/1 - conditioning (gym)
28.06.2023 (6.00am fasted session)
Mobility, warmup
Conditioning
20kg KB Swings x 303reps
-Blocks of 101 reps done with ample rest. Slept in but dragged myself to the gym for some movement.
-cheers @TM79 the pistol’s defo test mobility to the extreme, I’m good for 3x reps then a rest is required! PR’s very enjoyable, running 351 helps on that front too.
10 Likes
303 reps? I guess some folks like odd numbers. 
That is a lot of reps nonetheless…
3 Likes
3/5/1 - c10w2d3 (gym)
29.06.2023 (5.45am fasted session)
Mobility, warmup
Lateral jumps x 6 (L/R)
Vertical jumps x 6
20kg KB Swing x 20
Lat band engagement stuff
Hex Deadlifts
bar x 8
40kg x 8
60 x 5
.
85 x 5
97.5 x 5 - belt on
110 x 5
Good mornings
40kg x 10, 12, 14, 14
Single arm 45deg cable rows
4 x 10
Dreadmill
15mins SSC med incline HR115 ave
-standard again, par for the course. 5’s week a nice volume/intensity level
@TM79 I just aim for 101 reps per ‘block’ just incase I miscount… x3 rounds 
11 Likes
3/5/1 - c10w2d4 (gym)
30.06.2023 (6.30am fasted session)
Mobility, warmup
Plyo pushups x 10
Bench
bar x 10
40kg x 8
.
57.5 x 5
62.5 x 5
70 x 5
-ss-
BPA’s 6 x 20
Incline DB bench
15kg DB’s x 4 x 12
Reverse curls, twists, side to sides - tennis elbow rehab work 3 x 10-12
Dreadmill
15mins SSC, HR105 ave
-standard things again today
9 Likes