Nice pressing
1 Like
1 Like
Is this some new lifting jargon I have to learn now? What’s - joker mean?
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3/5/1 - conditioning (gym)
09.08.2023 (5.50m fasted session)
Mobility, warmup
Conditioning
20mins emom tabata
ABC’s Twin 20kg KB x 1 rep
then 2 burpees to round out the 20sec
Ab wheel
x 20, 20, 20
(60reps)
Seated CR
+45kg x 12, 11, 10 (each with 10sec hold on last rep)
(33reps)
Dreadmill
60sec run/sprint, 60sec walk x 5 rounds (120ish cal?) HR up to 160+ by end
-resting HR57 (woot dropping down slowly)
-appreciate the comments as always @burien_top_team and @DaCharmingAlbino gotta love hitting peak numbers on the press.
-a ‘joker’ is optional extra heavier lift(s) in jim’s 531 programming @hel320 so once you’ve hit your main lift set, you can then add 5%-ish then go for a few reps, then repeat at will. Only if you feel like it generally. Can be singles, doubles etc.
9 Likes
It just means going heavier than the programmed weights when you a feeling fruity. .
3 Likes
3/5/1 - c11w3d3 (gym)
10.08.2023 (5.45am fasted session)
Mobility, warmup
Lat band engagement stuff
20kg KB Swing x 15
Vertical jumps x 7
Hex Deadlifts
bar x 8
60 x 5
80 x 5
.
100 x 5 - belt on
110 x 3
122.5 x 1+ (8) - matches pr
.
130 x 1 joker
DB Rows 30kg x 11, 11, 10 (32r)
-ss-
RDL’s 2x 30kg DB’s 3 x 8 (24r)
Reverse curls, twists, side to sides - tennis elbow rehab work 3 x 10-12
Dreadmill
10mins SSC cruise
-matching previous pr on main lift, if I knew the target I may have found an extra rep, but form is solid. upped DB weight’s for accessory work today, holy forearm pump by the end.
11 Likes
3/5/1 - c11w3d4 (gym)
11.08.2023 (5.45am fasted session)
Mobility, warmup
Plyo pushups x 10
Bench
bar x 10
40kg x 8
.
60 x 6
67.5 x 3
75 x 1+ (6) - matches pr
-ss-
BPA’s 5 x 20 at various angles
Rear delts 33kg x 12, 12, 14, 14 - slow negatives on these too
(52r)
15kg DB flyes x 10, 10, 10
-ss-
tricep/elbow light db work, extension, curls x 10, 12, 12
Single arm tri extension (rope) x 10, 10, 10
Elliptical
2mins on, 1min cruise x 6 rounds
HR167 max, 145ish ave
-matching pr on main lift again, slightly lower BW so a win there
-plenty of shaking (but good movement) on the elbow isolation routines via @FlatsFarmer recent video posted
13 Likes
PRs everywhere. Great work.
1 Like
3/5/1 - arms (gym)
12.08.2023 (7.00am fasted session)
Mobility, warmup
24kg KB Swings x 20, 20
Curls
3 x 10-12
-sx-
Reverse BB curls
3 x 8
Zoltman curls
3 x 10-12
-ss-
Neutral grip pullups 3 x 5
Cable curls
3 x 10
Elliptical
10mins cruise
-resting HR56, happy with this trending down well below 60 now.
-bigger lifting week complete, was a lazy vanity arms session today
-cheers @hel320 glad the main work on this cycle is done, deload next week
9 Likes
Solid work in here as usual. Enjoy the Deload week.
2 Likes
3/5/1 - c11w4d1 (gym) - deload week
14.08.2023 (5.45am fasted session)
Mobility, warmup
Banded box walks, clamshells x8 L/R,
16kg KB paused squat x3 x 5sec
Box jumps x 6
Squats
Ankle mobility work, hip aeroplanes
Bar x 8
40kg x 8
60 x 5
.
70 x 5
80 x 3 - belt on
90 x 1
100 x 1
Reverse lunges (L/R)
Twin 10kg DB’s x 10, 12, 12 (34r)
Dreadmill
15mins SSC
-resting HR58, nice restful family weekend
-just the standard work here @shaneinga maintaining consistency for sure! thanks for popping in.
10 Likes
3/5/1 - c11w4d2 (gym) - deload week
15.08.2023 (5.30am fasted session)
Mobility, warmup
10kg Ball slams side to side (L/R) x8
15kg Ball slams x 10
OHP
bar x 10
30 x 8
.
37.5 x 5
42.5 x 3
47.5 x 1
52.5 x 1
-ss-
Chins x 5, 5, 5 pull up x 5, 5, 5
-ss-
BPA 6 x 20
Dips
BW x 15, 15, 13+2rp, 11+5rp
(61reps)
-ss-
10kg plate front raise
x 10, 10, 10
(30r)
Incline Press
15kg DB’s x 10, 10, 12
(32r)
-ss-
Lateral raises 7.5kg DB’s x 10, 10, 10
(30r)
Edit (forgot to log):
Reverse curls, twists, side to sides - tennis elbow rehab work 3 x 10-12
Dreadmill
15mins SSC low incline, HR 110 ave
-great supplementary volume to go with simple deload on main lift. All under total control
9 Likes
3/5/1 - 3C’s (gym)
16.08.2023 (7.00am fasted session)
Mobility, warmup
Conditioning
20mins emom tabata
ABC’s Twin 20kg KB x 1 rep
then 2 burpees to round out the 20sec
-ss-
Skip rope 20sec
Ab wheel
x 20, 20, 20
(60reps)
Seated CR
+50kg x 10, 10, 10, 10 (each with 10sec hold on last rep) - weight pr too
(40reps)
-resting HR58
-good to get this work in to start the day, despite a sleep in.
10 Likes
3/5/1 - c11w4d3 (gym) - deload week
17.08.2023 (5.30am fasted session)
Mobility, warmup
Lat band engagement stuff
24kg KB Swing x 20
Vertical jumps x 10
Hex Deadlifts
bar x 10
60 x 5
80 x 5
.
90 x 5
105 x 3 - belt on
117.5 x 1
130 x 1
DB Rows 32.5kg x 10, 10, 10 (30r)
-ss-
RDL’s 2x 32.5kg DB’s 3 x 8 (24r)
Lying leg curls
+25kg x 12, 12, 12, 4, 8, 6
(50r)
Dreadmill
10mins SSC cruise
-solid deload, hammies feeling it a few hours later still post supplementary work
10 Likes
3/5/1 - c11w4d4 (gym) - deload week
18.08.2023 (5.30am fasted session)
Mobility, warmup
Plyo pushups x 10
Bench
bar x 15
40kg x 10
.
60 x 5
65 x 3
72.5 x 1
80 x 1
-ss-
BPA’s 5 x 20 at various angles
CGBP
40kg x 15, 12, 15, 15
(57r)
Tri extension (rope) x 12, 12, 10
Rear delts 40kg x 10, 10, 10+5rp
(35r)
Dreadmill
15mins SSC
-rounding out deload week there nicely. Time to up TM’s for next cycle.
-edit: hammies doms is real this am post legs yesterday
9 Likes
3/5/1 - 3C’s (gym)
19.08.2023 (6.30am fasted session)
Mobility, warmup
Conditioning
24kg KB swings - roughly 18 swings each 20sec
-ss-
Skip rope 20sec
Ab wheel
x30, 26, 24 rep pr first set
(80reps)
Seated CR
+50kg x 10, 10, 10
(30r)
-resting HR58
-hammy doms continues, dang!
10 Likes
3/5/1 - c12w1d1 (gym)
21.08.2023 (5.45am fasted session)
Mobility, warmup
16kg 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
.
72.5 x 3
85 x 3 - belt on
95 x 3+ (6) - rep pr
Reverse lunges (L/R)
Twin 12.5kg DB’s 3 x 10
(30r)
Dreadmill
10mins SSC
-resting HR58, single rep improvement for the pr, felt solid today
-hammies still have some doms soreness from 4 days ago!
-upped TM’s: SQ 105, DL 135, OHP 55, Bench 82.5
-BW67kg
12 Likes
3/5/1 - c12w1d2 (gym)
22.08.2023 (5.45am fasted session)
Mobility, warmup
10kg Ball slams side to side (L/R) x8
10kg Ball slams x 12
OHP
bar x 10
30 x 8
.
40 x 3
45 x 3
50 x 3+ (7) - matches rep pr?
.
55 x 1 -joker
-ss-
Chins x 5, 5, 5 pull up x 5, 5, 5
-ss-
BPA 6 x 20
Incline bench
15kg DB’s x 15, 15, 15 (45r)
-ss-
Lateral raises 7.5kg DB’s x 10, 10, 10
(30r)
Rear delts
10kg DB’s x 15, 15, 15
(45r)
-ss-
10kg plate front raise
x 10, 10, 10
(30r)
Reverse curls, twists, side to sides - tennis elbow rehab work 3 x 10-12
Elliptical
10mins SSC
-solid session again
10 Likes
3/5/1 - 3C’s (gym)
23.08.2023 (5.45am fasted session)
Mobility, warmup
Conditioning
20mins emom tabata
ABC’s Twin 20kg KB x 1 rep
then 2 burpees to round out the 20sec
Ab wheel
x10, 8, 8 (kneeling), working on standing transition > incline ramp x 8, 6, 6
Seated CR
+50kg x 12, 12, 12
(30r)
Elliptical
25-30sec on, rest of the minute cruise x 8rounds, HR 165max
-resting HR56
-brutal ab wheel transitioning into ramp work
10 Likes
3/5/1 - c12w1d3 (gym)
24.08.2023 (5.45am fasted session)
Mobility, warmup
24kg KB Swing x 26
Vertical jumps x 7
Hex Deadlifts
bar x 10
60 x 5
80 x 5
.
95 x 3
107.5 x 3 - belt on
122.5 x 1+ (7)
DB Rows 30kg x 13, 13, 13, 11 (50r)
-ss-
RDL’s 2x 30kg DB’s 3 x 8 (24r)
Dreadmill
20mins SSC HR118ave
-decent session, 2 reps shy of a pr on main lift
-resting HR57
11 Likes