3/5/1 - c15w1d2 (gym) Con Clavi Con Dio (2x2x2) > Leader
13.01.2024 (6.45am fasted session + sportsfuel)
Mobility, warmup
Flexibility/Mobility Circuits
3x rounds of:
Jump rope x 100
Hurdle duck unders x 10 L/R
Chins x 10
10kg med ball chest throws
3x rounds of:
Jump rope x 100
Spidermans x 10 L/R
Ring dips x 10
Box jumps x 5
3x rounds of:
10kg KB snatches x 10 L/R
Pushups x 20
Side to side jumps x 5 L/R
Over shoulder med ball x 10
-got a bit gassed on this one
-also did my first intro BJJ session last night, really enjoyed it. Learned a few basic moves, and now to get used to weird body movements re getting into positions (knee bruised up a bit). First week is free, great coach and people in the class. Will hit up a few more sessions next week for sure. Conditioning needs a lot of work to get through 3min bursts though @burien_top_team
-resting HR64
Nice work! I re-looked at the program in 531 Beyond, and it looks like a really cool one. If I wasn’t too locked into the CF schedule, I’d give this one a go for sure. In reality, it has a lot of similarities with how I train, anyway. I like that the mobility work is part of a circuit that has some conditioning and strength work as well. It seems like the type of program set up you could run indefinitely and feel better for doing it.
3/5/1 - c15w1d4 (gym) Con Clavi Con Dio (2x2x2) > Leader Cycle
15.01.2024 (5.45am fasted session + sportsfuel)
Mobility, warmup
24kg KB swings x 15
Lat engagement band work x 10
Hex Deadlifts
bar x 8
60 x 5
.
75 x 5
85 x 5
95 x 5 - belt on
.
75 x 5 x 5 (FSL)
OHP
bar x 10
.
30kg x 5
35 x 5
40 x 5
.
35 x 5 x 5 (FSL)
-ss-
Pullups (assistance work)
BW x 5, 6, 5, 6, 5, singles hold & slow negative x 3
Dreadmill
10mins SSC - cruise
-plenty of short super low intensity bike rides of late too, riding along with junior as she learns to ride on the road. Easy movement to assist recovery somewhat I’m sure.
-just the one vodka and dry on neices engagement party sat night, then soda after that. Simples. Shake before hand as it was only pizza on offer foodwise. many carbs and so little topping and sfa protein to be seen…
-very similar content to your current routine for sure @antiquity I reckon i did more work at a higher HR for the air dyne than the prowler though… need to work out options for this so once i get to the gym it’s just ‘get it done’ rathern than mulling over options.
-hope Con Clavi aligns for you too @burien_top_team
I did 2 days a week for a couple of years and made some good progress on it. It is essentially full body 2 days a week.
I would say now thought that as I get older that the less lifting or training I do, the worse it gets. Frequency is a big thing for me. It just means you have to program the intensity so you are not smashing yourself all the time. @wiseman83 is getting great success with daily training and he isn’t 21 anymore. I am not saying don’t go with your 2 day program but nearly saying there is another way of you prefer to lift weights more often. You can still do all the other stuff as well.
I did a Tabata Peloton ride yesterday and it almost put me in the grave! I feel your pain… 25 minutes of tabata looks really hard in general. Especially after Airdyne intervals. Way to get after it!
3/5/1 - c15w1d6 (gym) Con Clavi Con Dio (2x2x2) > Leader Cycle
17.01.2024 (6.35am fasted session + sportsfuel)
Mobility, warmup
Flexibility/Mobility Circuits
3x rounds of:
10kg KB snatches x 10 L/R
Box jumps x 5
7kg med ball chest throws
Jump rope x 100
3x rounds of:
Spidermans x 10 L/R
Side to side jumps x 5 L/R
Ring chins x 10
Jump rope x 100
HLR
3 x 10
-dialed it back slightly, post another jui-jitsu session last night - plenty of sore spots and copping multiple submissions during 2x 5min bouts. I’m the shortest and lightest in the group so plenty of challenges just in reach and grappling.
-BW66.5kg this am, resting HR63 (both trending down)
-welcome back @simo74 and appreciate your thoughts on this front. Regular movement definately important for me still, dropping intensity a solid point. Bringing in some BJJ atm so allowing heavy things to drop down a little is the right move atm for recovery I reckon.
-the airdyne is an evil machine @TM79 gasses me so quickly! I saw your numbers from the other day too. Great work!
BJJ will deff effect recovery so not a bad idea to reduce the loads a little. The other option would also be to reduce the volume but keep it heavy. Nothing wrong with just working up to a heavy double and moving on.
3/5/1 - c15w1d7 (gym) Con Clavi Con Dio (2x2x2) > Leader Cycle
18.01.2024 (6.30am fasted session)
Mobility only
Foam rolling work - 20mins
Dreadmill cruise 20min
-rounds out week 1, resting HR62, which is slowly coming down
-kinda like the idea of slightly lower weights and some more reps for a while re lifts @simo74 but lower volume defo an option. Let’s see how the next few cycles pan out, then I’ll reassess - thanks mate!
-dinner last night, sitting somewhere between @T3hPwnisher ‘all meat’ portions and @QuadQueen with the extra veggies… was delicious (locally sourced grass fed organic T-bone)
3/5/1 - c15w2d1 (gym) Con Clavi Con Dio (2x2x2) > Leader Cycle
19.01.2024 (6.15am fasted session)
Mobility, warmup
Lat engagement band work x 10
Hex Deadlifts
bar x 8
60 x 6
.
70 x 5
80 x 5
90 x 5
.
70 x 5 x 5 (FSL)
OHP
bar x 8
.
30kg x 5
35 x 5
40 x 5
.
30 x 5 x 5 (FSL)
-ss-
Pullups (assistance work)
BW x 6, 5, 6, 5, 5, 3, 3, 3
-ss-
BPA’s 7 x 20
-switched to DL/OHP lifts today as all squat racks in use.
-thanks @QuadQueen working on where the fulcrum needs to be for this balancing act still
-prepped and cooked 1.5kg’s worth of meat patties, with some extra veg (kale, spinach, zuchinni) from the garden blitzed and mixed in too. Junior likes them also so a nice way to get some hidden veg into her
-BJJ tonight
3/5/1 - c15w2d4 (gym) Con Clavi Con Dio (2x2x2) > Leader Cycle
23.01.2024 (6.00am fasted session + sportsfuel)
Squats
Ankle mobility work, hip aeroplanes
Bar x 8
40kg x 8
.
50 x 5
60 x 5
70 x 5 - belt on
.
50 x 21 (widowmaker)
Bench
bar x 10
.
40kg x 5
47.5 x 5
55 x 5
.
40 x 20 (widowmaker)
-ss-
BPA’s 6 x 20
Lying leg curls
12, 12, 15
-got to 10reps on squats and thought meh let’s give the widowmakers a go. Weights are light enough atm to hit the prescribed reps.
-resting HR59 < back under 60 again FINALLY, yay…
-played around with ‘slightly’ less work in the tabata to let the HR drop a bit more, closer to your video from yest @burien_top_team - dropped work back closer to 15sec as I progressed thru the session.
-resting HR58 (pleased to see this continue to drop slowly)
3/5/1 - c15w2d6 (gym) Con Clavi Con Dio (2x2x2) > Leader Cycle
25.01.2024 (6.00am fasted session + sportsfuel)
Mobility, warmup
Flexibility/Mobility Circuits
3x rounds of:
Chins x 10
Lateral jumps x 5 L/R
10kg KB snatches x 10 L/R
Jump rope x 100
3x rounds of:
10kg med ball chest throws
Box jumps x 5
10kg KB snatches x 10 L/R
Jump rope x 100
3x rounds of:
Ring dips x 10
20kg KB Swings x 10
Spidermans x 10 L/R
Jump rope x 100
-resting HR59
-junior had her first BJJ class last night, she loved it. despite being the only girl there, so that’s a win. lots of games given it’s a 4-7 year old class. Let’s see how the free intro week pans out and if she’s keen to continue, time will tell.
