3/5/1 - c14-ish ramping back up (gym)
06.12.2023 (5.45am fasted session)
Mobility, warmup
10kg side to side ball slams x 5 (L/R)
OHP
bar x 10
30kg x 8
40 x 5, 5, 5
-ss-
Pull up x 4, 4, 4, 4, 4
-ss-
BPA 5 x 20
Overhead Carries
30kg BB x 90-100 paces x 3 rounds
Dips BW x 10, 11, 12
Dreadmill
15mins ssc HR120ish ave
-upped overheads another 5kg. Brutal and gets the HR right up there. Lower volume overall easing back in still
This annoying and lagging sore throat ‘might’ be easing finally… fingers crossed.
In lieu of light conditioning I slept in. No point hammering things during recovery.
3/5/1 - c14-ish ramping back up (gym)
08.12.2023 (6.15am 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
100 x 5 - belt on
DB Rows 30kg x 8, 8, 9 (25r)
-ss-
RDL’s 2x 30kg DB’s x 8, 8, 8 (24r)
Elliptical
20mins ssc hr130 ave
-resting HR63, keen to see that drop down as recovery continues. On the mend
-sfa volume there but just some nice form and movement
3/5/1 - c14-ish ramping back up (gym)
09.12.2023 (6.15am fasted session)
Mobility, warmup
Plyo pushups x 8
Bench
bar x 8
40kg x 8
60 x 5, 5, 6
-ss-
BPA 6x20
Alternativing DB bench
15kg DB’s x 10 (L/R)
17.5kg DB’s x 10, 10 (L/R)
Rear delt machine
+33kg x 15, 12, 12+6rp
Elliptical
10min ssc HR130ave
-simples
3/5/1 - c14w1d1 (gym)
11.12.2023 (6.00am fasted session)
Mobility, warmup
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 3
80 x 3 - belt on
90 x 3+ (3)
Bulgarians
Single 10kg DB’s x 15, 15, 15 (L/R)
-ss-
Tib (shin) raises +6.25kg x 20, 20, 20
Elliptical
45sec on, then cruise for remaining 2min x 5 rounds. HR152ave
-restarting cycle14. much resting over the weekend.
-resting HR61
3/5/1 - c14w1d2 (gym)
12.12.2023 (5.45am fasted session)
Mobility, warmup
10kg side to side ball slams x 6 (L/R)
15kg ball slams x 8
OHP
bar x 10
30kg x 8
.
40 x 3
45 x 3
52.5 x 3+ (2 + a push press, after hitting jaw with barbell on 3rd rep…)
-ss-
Pull up x 5, 5, 5, 5, 5, 5
-ss-
BPA 7 x 20
Incline bench
15kg DB’s x 10, 10, then alternating 8, 8
-ss-
Laterals
5kg DB’s x 10+5rp, 8+5, 8+5, 6
Elbow prehab work 2 x 10-12
Overhead Carries
30kg BB x 90-100 paces x 2 rounds
Dreadmill
10mins high incline, HR155ish ave, 105cal
-humidity super high today. average on main lift but good accessory work to round out the session. throat still annoying me 2 weeks on.
I hear you, clipped myself on the chin doing cable upright rows today!
I was trying to learn how to do power cleans and ripped the skin off the bridge of my nose once. Got to love days like this 
3/5/1 - 3C’s (gym)
13.11.2023 (5.45am fasted session)
Mobility, warmup
Conditioning
20mins emom tabata
ABC’s Twin 20kg KB x 1 rep
then 3 burpees to round out the 20sec
-ss-
20sec skip rope
Core
Ab wheel (standing)
x 5+2rp, 5+2rp, 4+2rp
Calves
Seated CR
+40kg x 15, 15, 15
(45r)
-catchup entry from yest, also hit 13k steps somehow with a site trip for work
3/5/1 - c14w1d3 (gym)
14.12.2023 (5.45am fasted session)
Mobility, warmup
Lat engagement band work x10
24kg KB Swing x 15
Vertical jumps x 8
Hex Deadlifts
bar x 10
60 x 6
80 x 5
.
100 x 3 - belt on
112.5 x 3
125 x 3
DB Rows 27.5kg x 10, 10, 10 (30r)
-ss-
RDL’s 2x 27.5kg DB’s x 10, 10, 10 (30r)
Dreadmill
10mins brisk pace low incline
-resting HR62, simple 3’s session today, had reps in the tank on main set just went with the 3r today though.
-only a light clip this time so all good here @burien_top_team @ChickenLittle but yeah those oly lifts can end in pain if things go astray!
3/5/1 - c14w1d4 (gym)
15.12.2023 (5.45am fasted session)
Mobility, warmup
Plyo pushups x 8
Bench
bar x 15
40kg x 8
.
60 x 3
67.5 x 3
75 x 3+ (6)
-ss-
BPA 6x20
Seated cable row
+40kg x 15
+60 x 12
+70 x 10, 9, 9
-ss-
BW Dips
x10, 10, 12
Dreadmill
10min ssc
-matches my rep pr for bench main lift, much arm shaking on the last two reps though
-simple session to round out the working week
3/5/1 - 3C’s (gym)
16.11.2023 (6.45am fasted session)
Mobility, warmup
Conditioning
20mins emom tabata
ABC’s Twin 20kg KB x 1 rep
then 3 burpees to round out the 20sec
-ss-
20sec skip rope
Carries
32 + 36kg KB’s
60 sec carries, 60 sec rest x 5 rounds
Calves
Seated CR
+45kg x 10, 12, 12
(34r)
Dreadmill
5mins cruise
-no ab wheel today, doms still from 3 days ago in the abs…!
3/5/1 - c14w2d1 (gym)
18.12.2023 (6.00am 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
.
65 x 5
75 x 5 - belt on
85 x 5
Bulgarians
Single 12.5kg DB’s x 12, 12, 12 (L/R)
-ss-
Tib (shin) raises +6.25kg x 22, 20, 22
Dreadmill
5min cruise
-rest day sunday
-resting HR61
-averaged 17k steps over the weekend
3/5/1 - c14w2d2 (gym)
19.12.2023 (5.45am fasted session)
Mobility, warmup
10kg side to side ball slams x 6 (L/R)
15kg ball slams x 9
OHP - all from the floor
bar x 10
30kg x 8
.
37.5 x 5
45 x 5
50 x 5
-ss-
Pull up x 5, 5, 5, 5, 5
-ss-
BPA 7 x 20
Incline bench
12.5kg DB’s x 12, 11, 11 (alternating)
-ss-
Rear Laterals
10kg DB’s x 15, 15, 15+5rp
Elbow prehab work 3 x 10-12
Overhead Carries
30kg BB x 100ish paces x 2 rounds
Dreadmill
5mins cruise
-had the whole gym to myself today for most of the session, most people checked out for xmas already it seems.
-resting HR60
-flat today but got the work done
-thanks @burien_top_team plugging away on consistent effort here as per the norm!
3/5/1 - 3C’s (gym)
20.11.2023 (5.45am fasted session)
Mobility, warmup
Conditioning
20mins emom tabata
ABC’s Twin 20kg KB x 1 rep
then 3 burpees to round out the 20sec
-ss-
20sec skip rope
Core
Ab Wheel
4+2rp, regress to knees for 6+4rp, 8+3rp
Calves
Standing CR
Single leg BW x 15, +10kg x 12, 12 (L/R)
Seated CR
+40kg x 12, 12, 12
Dreadmill
10mins cruise
-abs felt fine but defo lost some strength there, wierd. regressed back a step, to get more reps and TUT in.
3/5/1 - c14w2d3 (gym)
21.12.2023 (5.45am fasted session)
Mobility, warmup
Lat engagement band work x10
24kg KB Swing x 15
Vertical jumps x 6
Hex Deadlifts
bar x 8
60 x 5
80 x 5
.
90 x 5
105 x 5 - belt on
120 x 5
DB Rows 27.5kg x 10, 10, 10 (30r)
-ss-
RDL’s 2x 27.5kg DB’s x 10, 10, 10 (30r)
Dreadmill
10mins brisk pace low incline
-resting HR61
-could go more sleep!
3/5/1 - c14w2d4 (gym)
22.12.2023 (6.15am fasted session)
Mobility, warmup
Plyo pushups x 7
Bench
bar x 10
40kg x 8
.
60 x 5
65 x 5
72.5 x 5
-ss-
BPA 6x20
CGBP
40kg x 10, 12, 15
Cable crossovers
+5kg per side x 15
+7.5kg x 12, 10
-overslept alarm, snuck this quick session in before work. Last work day of the year huzzah!
3/5/1 - 3C’s (gym)
24.11.2023 (6.45am fasted session)
Mobility, warmup
Conditioning
20mins emom tabata
ABC’s Twin 20kg KB x 1 rep
then 3 burpees to round out the 20sec
-ss-
20sec skip rope
Core
Ab Wheel
5, 5, 5
Calves
Seated CR
+35kg x 22, 25
-catchup on yest entry, rest day today.
Rest / chest infection, now a head cold. Hoping that’s it for being crook for some time… still resting since xmas eve. Will catchup on logs at some stage.