02/06/22 - Squat
Recovery
2 mins cold shower
Training
5x5 ab wheel
Tabata front squats with 20kg + 16kg KBs
5x3 Box Jumps
Safety bar squat
58kg x 5
68kg x 5
78kg x 5
60kg x 5, 5, 5, 5, 5
5x10 Empty axle curl
5x10 overhead band triceps
1 Like
03/06/22 - Stuff
Recovery
2 mins cold shower
3 rounds Wim Hof
Training
5x5 ab wheel
10x5 chins
Tabata front squats with 20kg + 16kg KBs
Front squat
60kg x 6, 6, 6
5x10 KB towel curl @ 16kg
5x10 plate overhead triceps @ 10kg
Just catching up on some accessory stuff from this week. Tabata front squats continue to be awesome and horrible in equal measure.
2 Likes
Sounds like you’re doing them right, haha! Keep up the good work, my man.
1 Like
04/06/22 - Conditioning
Recovery
2 mins cold shower
Training
Tabata front squats with 20kg + 16kg KBs
50 Empty axle curl
50 band pushdown
Went to watch the semi finals of the UKs strongest man today so training was literally 10 minutes first thing. Really good day and saw some very strong lifters and feats of strength. Also gave me lots of ideas on what I’d like to incorporate in my own training.
1 Like
05/06/22 - Conditioning/Grip
Recovery
2 mins cold shower
Training
5x30sec plank
Tabata front squats with 20kg + 16kg KBs
Sandbag carry and throw EMOM (10 mins @ 50kg sandbag)
Dan John hang/pull up test - 90sec/3 pull ups
50 Empty axle curl
50 band pushdown
3x30sec axle hold @ 55kg
Mixed bag of conditioning and grip stuff that I wanted to do, it was fun.
1 Like
06/06/22 - Conditioning
Recovery
2 mins cold shower
Training
Tabata front squats with 20kg + 16kg KBs
50 band pushdown
50 band curl
Long day out and about for work so just the daily minimums this evening.
2 Likes
07/06/22 - Press
Daily Minimums
2 mins cold shower
Tabata front squats with 20kg + 16kg KBs
50 band pushdown
50 band curl
Training
5x5 ab wheel
100 BPA
Log Press
40kg x 5
45kg x 5
50kg x 5
55kg x 1
60kg x f, 1
40kg x 8, 8, 8
Empty log Viper x 8, 8, 8
Bradford press
30kg x 5, 5, 5
Incline KB Bench
20kg + 16kg x 10, 10
Plate laterals @ 5kg x 25, 25
First time pushing the weight on the log press and struggled with the technique when it got heavy. The first attempt at 60kg drifted out front and I lost it about halfway up. On the second attempt I focused on keeping it closer and bringing my head through and it moved pretty well.
1 Like
08/06/22
Daily Minimums
2 mins cold shower
Tabata front squats with 20kg KBs
50 band pushdown
50 band curl
50 BPA
Picked up another 20kg and 24kg kettlebell for a great price today. They’re not the best bells in the world but I’m sure I’ll be able to put them to good use!
1 Like
I managed to pick up a set of cast iron kettlebells for an absolute steal just before covid off a second hand site. The girl was selling them as they were her old flatmates, who’d jumped the country. She had a set of 8kg up to 30kg and wanted peaaannuttss for them, I told her it was cheap and she didn’t seem to care so I took them… right in time for lockdown 
1 Like
Pefect timing haha! It was mad during covid trying to get any weights or equipment, I think everywhere was sold out or the prices were absolutley extortionate!!
Forgot to post this yesterday!
09/06/22
Daily Minimums
2 mins cold shower
50 band pushdown
50 band curl
50 BPA
Training
5x5 ab wheel
5x5 chins
Tabata front squats with 20kg KBs
Trap bar deadlift
83kg x 5
93kg x 5
105kg x 5
120kg x 1
130kg x 1
140kg x 1
150kg x 1
160kg x 1
I’ve been feeling a bit under the weather yesterday and today but lifting turned out pretty good. That’s the heaviest weight I’ve lifted in a few years and it was tough but not a huge grind either. The actual weight is a little bit above 160kg because the trap bar weighs more than 20kg but I’m never going to actually weigh it and find out the exact weight! I’m planning on doing my back accessories tomorrow and then onto my final week of training before a weeks holiday. I’m dragging my 5/3/1 ‘1s’ week out over 2 weeks (this week and next) so I can work up to a few heavy singles or a good PR set if I feel up to it.
2 Likes
10/06/22
Daily Minimums
2 mins cold shower
50 band pushdown
50 band curl
50 BPA
Tabata front squats with 20kg KBs
Training
5x5 ab wheel
100 band face pull
Axle Pendlay row
55kg x 8, 8, 8
Chins x 10, 8, 7
Axle curl
20kg x 16, 10, 10
Good, just catching up on my back accessory stuff from yesterday. I’m thinking about programming and training for after my holiday, I think I might spend a little bit of time focusing on conditioning and then onto a period of building muscle and strength. I really like 5/3/1 so will probably stick with some flavour of that, though I really do well with the non-negotiable templates e.g. “do 50 chins” instead of “do 25-50 reps of pulling”.
2 Likes
11/06/22
Daily Minimums
2 mins cold shower
50 band pushdown
50 band curl
50 BPA
30 Chins
Training
Tabata front squats with 20kg KBs
Sandbag carry and throw EMOM (10 mins @ 50kg sandbag)
2 Likes
12/06/22
Daily Minimums
50 band pushdown
50 band curl
50 BPA
Tabata front squats with 20kg KBs
1 Like
13/06/22
Daily Minimums
2 mins cold shower
Training
5x5 ab wheel
Tabata front squats with 20kg KBs
5x5 Chins
Bench
58kg x 5
65kg x 5
73kg x 5
80kg x 1
85kg x 1
90kg x 1
50 BPA
50 overhead band triceps
50 empty axle curl
Didn’t want to push the bench anymore in my garage without a spotter, it was tough but okay. Bodyweight is hovering around 80kg at the moment which is down the 5kg that I was aiming for prior to holiday. Hunger is okay given the low calories but the big thing I’m struggling with is feeling tired and run down, my legs felt like they had nothing in them on the tabata front squats.
1 Like
14/06/22
Daily Minimums
2 mins cold shower
50 band pushdown
50 band curl
50 BPA
Tabata front squats with 20kg KBs
1 Like
15/06/22
Daily Minimums
2 mins cold shower
50 band pushdown
50 band curl
50 BPA
Tabata front squats with 20kg KBs
Training
5x5 ab wheel
5x5 chins
5x3 box jump
Safety bar squat
68kg x 5
78kg x 5
85kg x 5
95kg x 1
105kg x 1
110kg x 1
Sandbag to shoulder and KB front squat 10 min EMOM - 2 reps sandbag @ 50kg and descending reps front squat 8 to 1 @ 20kg bells.
1 Like
16/06/22
Daily Minimums
2 mins cold shower
50 band pushdown
50 band curl
50 BPA
Tabata front squats with 20kg KBs
Spent a long time trying to talk myself out of what is essentially 10 minutes of training. Discipline overcame eventually.
17/06/22
Daily Minimums
Contrast shower with 2 mins cold
50 band pushdown
50 band curl
50 BPA
Tabata front squats with 20kg KBs
2 Likes
18/06/22
Daily Minimums
Contrast shower with 2 mins cold
50 band pushdown
50 band curl
50 BPA
Tabata front squats with 20kg KBs
1 Like
29/06/22
20 mins easy bike
First training/movement in a week after coming back from holiday. The holiday started well, I took some bands with me and did a little bit of band work and lots of swimming everyday to begin with. On the third day I pushed the swimming in the sea hard and did a bodyweight workout which left me really dehydrated and suffering from what i think was heat exhaustion. I then picked up some kind of throat infection which was incredibly painful (which may be covid as I tested positive this morning) and have been absolutely wiped out for days. I’m starting to feel a little better now so I’m going to slowly incorporate some easy movement over the next couple of days and aim to begin a new 531 cycle next week.
2 Likes