3/5/1 - conditioning (gym)
01.07.2023 (6.30am fasted session)
Mobility, warmup
Conditioning
20mins emom
ABC’s Twin 16kg KB x 2 rep
-ss-
20 / 24kg KB x 20 swings
Ab wheel
x20, 18, 16
Seated CR
+35kg x 20, 16, 14
-resting HR58
10 Likes
3/5/1 - c10w3d1 (gym)
03.07.2023 (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
.
82.5 x 5 - belt on
92.5 x 5
102.5 x 1+ (3)
(edit: and some DB curls in the squat rack between sets - elbow work)
Pistol squat work
(on low box)
x 2, 3, 4, 4 (L/R)
Bulgarian split squats (L/R)
Twin 12.5kg DB’s x 8, 8, 8
Elliptical
10min SSC
-resting HR59
-rest day sunday
-wasn’t quite there today, lack of sleep (ashes cricket late on tv) and 6reps would’ve been a pr… only half that at 3reps.
12 Likes
3/5/1 - c10w3d2 (gym)
04.07.2023 (6.45am 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
.
40 x 5
45 x 3
50 x 1+ (7)
.
55 x 1 joker
-ss-
Chins x 3, 3, 3 pull up x 3, 3
-ss-
BPA 6 x 20
Incline bench
12.5kg DB’s x 12
15kg DB’s 4 x 10
-ss-
10kg DB’s rear delts x 15, 15, 10
Dreadmill
15mins SSC low incline, HR 115 ave
-resting HR58
-one rep shy of best on ohp, much grinding/shaking on last few reps, but gave it my all, felt good. solid session.
-BW 69kg
13 Likes
3/5/1 - conditioning (gym)
05.07.2023 (6.30am fasted session)
Mobility, warmup
Conditioning
20mins emom
20kg KB x 20 swings
-ss-
Skip rope 20sec
Ab wheel
3 x 15
(45reps)
Seated CR
+45kg x 3 x 15
(45reps)
-resting HR58
-ooooh mid 40’s officially arrived today, let there be cake.
13 Likes
Welcome to middle age mate. Hope you have a great birthday.
4 Likes
Happy birthday
4 Likes
Happy Birthday 
3 Likes
Happy birthday, mate! Hope it’s a good one.
1 Like
Happy Birthday, hope you have a good one
1 Like
Happy Birthday!
1 Like
3/5/1 - c10w3d3 (gym)
06.07.2023 (5.45am fasted session)
Mobility, warmup
20kg KB Swing x 20
Vertical jumps x 6
Lat band engagement stuff
Hex Deadlifts
bar x 8
40kg x 8
60 x 5
80 x 5
.
100 x 5 - belt on
112.5 x 3
122.5 x 1+ (8) - pr
DB Rows 27.5kg 4 x 10
-ss-
RDL’s 2x 27.5kg DB’s 3 x 8
-no post birthday blues here, smashed a tidy PR on final set today of deads. Previous comparable best 120 x 3, or 125 x 5. Green light to up TM on DL’s next cycle.
-there was some gluten free cake too last night, after gf taco’s. No alcohol for the first birthday of mine since probably being 17/18. Otherwise worked from home so standard day overall with good family time.
-appreciate the birthday love all! thanks @Dresden @SvenG @ChickenLittle @throwawayfitness @simo74 @shaneinga
12 Likes
3/5/1 - c10w3d4 (gym)
07.07.2023 (6.00am fasted session)
Mobility, warmup
Plyo pushups x 8
Bench
bar x 10
40kg x 8
.
62.5 x 5
70 x 3
77.5 x 1+ (5) - per pr
-ss-
BPA’s 6 x 20 at various angles
Flyes 12.5kg DB’s x 4 x 12
-ss-
Lateral raises
7.5kg DB’s x 8, 10, 10
Reverse curls, twists, side to sides - tennis elbow rehab work 3 x 10-12
Dreadmill
10mins SSC
-left knee all of a sudden got angry/painful after 10mins, so called it. Seems ok a few hours later. Tight itb maybe post deads? Will foam roll later.
-token rep pr, not having tracked that weight prior, but better than 75 x 5 nearest comparable
11 Likes
Belated Happy Birthday. Hope it was a good one.
1 Like
3/5/1 - conditioning (gym)
08.07.2023 (6.30am fasted session)
Mobility, warmup
Conditioning
20mins emom
ABC’s Twin 16kg KB x 2 rep
-ss-
24kg KB x 18ish swings
-Then a heap of foam rolling - defo helped re referred knee pain, the itb’s were sore for a few days.
8 Likes
3/5/1 - c10w4d1 (gym) - TM test week
10.07.2023 (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
90 x 5
100 x 5 - rep pr
Bulgarian split squats (L/R)
16kg KB’s x 12, 12, 10
Elliptical
10min SSC
-resting HR58
-rest day sunday
-program called for a theoretical TM of 107.5 x 5 reps. Knew at 100kg that I was pushing boundaries for those 5 reps, thus revised down the TM on squats next cycle.
10 Likes
Nice
3 Likes
3/5/1 - c10w4d2 (gym) - TM test week
11.07.2023 (5.45am fasted session)
Mobility, warmup
10kg Ball - rotating ball slams 1 x 6 (L/R)
10kg Ball slams x 8
Dead hangs 60sec
OHP
bar x 10
.
30 x 5
40 x 5
47.5 x 5
52.5 x 5 - rep pr
-ss-
Chins x 3, 3, 3 pull up x 3, 3
-ss-
BPA 6 x 20
High Incline bench
15kg DB’s 4 x 10
-ss-
10kg DB’s rear delts x 10, 10, 10
Reverse curls, twists, side to sides - tennis elbow rehab work 3 x 10-12
DB tri’s overhead
3 x 10 (L/R)
Dreadmill
15mins SSC low incline, HR 120 ave
-resting HR58
-haven’t tracked many lifts at that weight on ohp, token rep pr and definately around the mark for TM.
-thanks @DaCharmingAlbino , getting more and more ‘comfortable’ with two wheels on squat now.
9 Likes
Two workouts in a row.
PR party!
4 Likes
3/5/1 - conditioning (gym)
12.07.2023 (6.15am fasted session)
Mobility, warmup
Conditioning
20mins emom tabata
20kg KB x 20 swings
-ss-
Skip rope 20sec
Ab wheel
3 x 15
(45reps)
Seated CR
+40kg x 12, 12, 16
(40reps)
Dreadmill
10mins cruise
-resting HR58
-coldest morning of the year, zero degrees. Makes for cracking days though with that clear blue sky. Ironically barely drinking but prepping for beer and bbq festival where I’ll be pouring some new brews and some old favourites. So plenty of 60kg keg moves, lifts, etc. Bump in later today in prep for Fri-Sun. So kegged off the ipa last night and will carb up some kegs with gas this morning.
-thanks @DaCharmingAlbino hoping for another tomorrow on Deadlifts too 
9 Likes
sounds like an average strongman training session. Nice
1 Like