3/5/1 - c12w1d4 (gym)
25.08.2023 (5.45am fasted session)
Mobility, warmup
Plyo pushups x 10
Bench
bar x 12
40kg x 8
.
60 x 3
65 x 3
75 x 3+ (7) - rep pr
.
80 x 2 - joker
-ss-
BPA’s 5 x 20 at various angles
Dips x 13, 13, 14, 15, 5, 10
(70r)
-ss-
10kg plate front raises x 10, 10, 10
(30r)
DB Tri overhead
6kg DB’s x 12, 12, 12=+rp
Dreadmill
10mins SSC
-suprised to sneak a 1rep pr there on main lift. bench days simple and straight forward.
3/5/1 - c12w2d1 (gym)
29.08.2023 (5.45am fasted session)
Mobility, warmup
16kg KB paused squat x3 x 5sec
Box jumps x nil
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
Leg press
1PPS (+50kg) x 10
2PPS (+100kg) x 8, 10, 10, 10
(48r)
Dreadmill
10mins SSC
-stomach bug/virus friday, thus didn’t train over weekend. Monday early start for work, 13hr day. Back into it today, and it was rough…!
-resting HR57
Sorry about the stomach bug. Welcome back. Nice lifting.
3/5/1 - c12w2d2 (gym)
30.08.2023 (5.45am fasted session)
Mobility, warmup
15kg Ball slams x 10, 6
OHP
bar x 10
30 x 8
.
35 x 5
40 x 5
47.5 x 5
-ss-
Chins x 5, 5, pull up x 5, 5, 5
-ss-
BPA 6 x 20
Floor press (on bosu)
20kg DB’s x 10, 10, 10
Reverse curls, twists, side to sides - tennis elbow rehab work 3 x 10-15
Elliptical
60sec on, 90sec cruise for 4 rounds, HR 160ish max
-no need for you to be sorry there @shaneinga - thankfully just a 48hour ish annoyance more than anything.
Rest day today, back into lifting tomorrow.
3/5/1 - c12w2d3 (gym)
01.09.2023 (5.45am fasted session)
Mobility, warmup
Lat engagement band work x10
24kg KB Swing x 20
Vertical jumps x 6
Hex Deadlifts
bar x 10
60 x 5
80 x 5
.
90 x 5
100 x 5 - belt on
115 x 5
DB Rows 35kg x 12, 12, 12 (36r) - weight pr and regrip towards end of each set
-ss-
RDL’s 2x 35kg DB’s x 6, 7, 8 (21r) - weight/rep pr
Dreadmill
10mins SSC HR110ave
-hex bar was taken, until I started setting up elsewhere then it freed up. winning.
-maybe straps rqd on these heavier DB rows… I keep talking about getting some straps. yet to follow through with said purchase though.
-resting HR57
-are you taking some time to smell the roses… er tulips!?
Nice flower garden, also some nice PRs.
3/5/1 - 3C’s (gym)
02.09.2023 (6.30am 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
x7, 8, 8 (45deg incline standing) > working on standing transition > then 10ish kneeling reps each set thereafter
KB Carries - uneven weight
32 & 28kg KB’s
3 rounds alternating sides (heavier KB on weaker side for 2 of the 3 rounds)
Seated CR
+35kg x 20, 15+7rp
(42r)
-resting HR57
-brutal ab wheel transitioning work continues. Massive step up compared to kneeling reps
-thanks @shaneinga appreciate the drop in!
-snap below of my half assed transition ramp effort…
This is a great feeling. Had the same luck when it was time to do back squats this week.
3/5/1 - c12w2d4 (gym)
03.09.2023 (6.45am fasted session)
Mobility, warmup
Plyo pushups x 10
Bench
bar x 15
40kg x 8
.
55 x 5
62.5 x 5
70 x 5
-ss-
BPA’s 5 x 20 at various angles
Dips x 15, 15, 10+5rp
(45r)
-ss-
1kg plate front raises x 10, 10, 10
(28r)
-quick simple fathers day session.
-next order of beef came through from local farmer, 80kg of beef - various steaks, snags and mince. Organic grass fed, filled up the big freezer in the shed nicely. Tagging @T3hPwnisher figured you’d like the snap. So much tasty meat.
-cheers @burien_top_team happy to take the win re hex for sure!
3/5/1 - c12w3d1 (gym)
04.09.2023 (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
.
80 x 5 - belt on
90 x 3 - iffy left glute flare?
100 x 1+ (2) - called it after this re glute
Pistol squat work
x 3, 5, 5, 4 (L/R)
Dreadmill
15mins SSC
-thought I’d twinged something in left glute at bottom on 90kg set, took it easy for a double at 100 then called it. But it seems to have settled down nicely a few hours later… weird.
-good weekend, so much tasty home cooked food
-resting HR59
3/5/1 - c12w3d2 (gym)
05.09.2023 (5.45am fasted session)
Mobility, warmup
10kg side to side ball slams x 8 (L/R)
10kg ball slams x 10
OHP
bar x 8
30 x 7
.
40 x 5
47.5 x 3
52.5 x 1+ (5)
-ss-
Chins x 5, 5, pull up x 5, 5, 5
-ss-
BPA 7 x 20
DB Bench
17.5kg DB’s x 4 x 12
-ss-
Laterals
7.5kg DB’s x 4 x 10
Reverse curls, twists, side to sides - tennis elbow rehab work 3 x 10-15
-ss-
Zoltman curls 3 x 10
Dreadmill
10mins cruise
-matched best on ohp, glute is fine today too. solid session completed
3/5/1 - 3C’s (gym)
06.09.2023 (6.30am 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 6, 8, 8 (45deg incline standing) > working on standing transition > then extra kneeling reps each set thereafter
Seated CR
+40kg x 12, 12, 12, 12 (10sec hold at end of each set)
(48r)
-resting HR59
-thanks @burien_top_team the ohp is a stubborn beast to improve on.
3/5/1 - c12w2d3 (gym)
07.09.2023 (5.45am fasted session)
Mobility, warmup
(some KB swings, etc too)
Plyo pushups x 8
Bench
bar x 10
40kg x 8
.
62.5 x 5
70 x 3
77.5 x 1+ (6) - rep pr
CGBP
40kg x 15, 8, 15, 10
(48r)
Dips x 17, 15, 12, 12
(56r)
-I’ll take the 1rep pr there, alas no DL’s today as platform taken, hence switched deads to bench today. Reckon that’s close to a rep pr on dips too…
-resting HR59
congrats
Nice work on that PR!
Solid PR! Great job!
3/5/1 - c12w3d4 (gym)
08.09.2023 (5.45am fasted session)
Mobility, warmup
Lat engagement band work x10
24kg KB Swing x nil
Vertical jumps x 6
Hex Deadlifts
bar x 10
60 x 5
80 x 5
90 x 5
.
100 x 5 - belt on
115 x 3
127.5 x 1+ (7) - big rep pr
DB Rows 25kg x 20, 18, 22 (60r)
-ss-
RDL’s 2x 25kg DB’s x 10, 12, 14 (36r)
Seated leg curls x 15, 12, 12
Dreadmill
3x 75-90sec runs spread over 10mins - HR165 max
-hex bar was again in use during warm up but got it and smashed a nice pr, nearest comparable 125 x5 so more weight and reps.
-BW67kg (so deads today 1.9xBW), resting HR60
-appreciate the coudos there @shaneinga @throwawayfitness @SvenG - cracker week this one all things considered.
-gotta love that anabolic gym lighting…
3/5/1 - c12w3d1 (gym) - repeat SQ day
11.09.2023 (5.45am fasted session)
Mobility, warmup
16kg KB paused squat x3 x 5sec
Box jumps x nil
Squats
Ankle mobility work, hip aeroplanes
Bar x 10
40kg x 8
60 x 5
.
80 x 5 - belt on
90 x 3
100 x 1+ (3) - hmm deload defo rqd…
Bulgarians
+Twin 10kg DB’s x 8, 8, 104 (L/R)
Dreadmill
15mins SSC
-repeated last weeks main lift, not a great increase on main set. deload defo rqd, and keep the TM the same on SQ next cycle…
-great weather over the weekend. No gym but managed 17k and 16k steps both days, just in the garden and tidying up.
-resting HR60
