Sorry to hear you’ve not been well, but it’s nice to see you’re getting after it again!
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Thanks! It’s the first time I’ve been properly ill in a lomg time and it really took it out of me. I’ve got the itch to train again now though so definitely getting better.
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30/06/22
Training
5x5 ab wheel
15x3 chins
Press
35kg x 5
40kg x 5
45kg x 5
35kg x 5, 5, 5, 5, 5
Empty axle curl x 50
I think I’ve settled on a plan for this 6 week cycle. I’m going to run absolute minimalist 531 5s Pro + 5x5 FSL twice per week (like today’s session). Then as the focus of this cycle is conditioning I’m going to run a program called heavy metcon, which is a 5 day per week, 30 minute per session conditioning program.
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01/07/22 - Heavy Metcon Day 1
30min farmers walk with 20kg KBs, every drop 5x burpees
Ended up with 15 drops so 75 burpees total.
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02/07/22 - Heavy Metcon Day 2
30 mins bike, E2MOM 3x sandbag squats @ 50kg
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03/07/22 - Heavy Metcon Day 3
Daily Minimums
3 rounds Wim Hof
Contrast shower with 2 mins cold
Training
EMOM x 20:
3x KB clean
3x KB front squat
3x KB jerk
Used a single 20kg KB for this and alternated sides each round. If I did it again it would be better with a heavier KB, double KBs, or even doing both sides every minute, however as I’m still feeling a bit rough I think this was the right choice for today.
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04/07/22 - Heavy Metcon Day 4
Daily Minimums
2 rounds Wim Hof
Contrast shower with 2 mins cold
Training
1 hour easy bike
Rest day on the heavy metcon program today so just did some easy bike whilst on a conference call, it wasn’t the most consistent biking as my ‘training partner’ kept interrupting…
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05/07/22
Daily Minimums
Contrast shower with 2 mins cold
Training
5x6 ab wheel
4x3 box jump
Deadlift
80kg x 5
93kg x 5
103kg x 5
80kg x 5, 5, 5, 5, 5
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06/07/22 - Heavy Metcon Day 5
Daily Minimums
3 rounds Wim Hof
2 mins cold shower
Training
For time:
30 sandbag to shoulder @ 50kg
50 burpees
30 sandbag to shoulder @ 50kg
Time: 22:40
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07/07/22 - Heavy Metcon Day 6
For time:
30-20-10
Double KB lunges @ 20kg
Sit ups
Time: 07:51
08/07/22 - 11/07/22 - Heavy Metcon Day 7
Day 7 of the program is active Recovery but I was away for a long weekend for a friend’s stag do so ended up having a few days off completely.
I got in a lot of walking over the weekend and played ‘foot golf’ which I’m counting as the active recovery! I thought it was funny how the day after foot golf a number of my friends (all early 30s) were complaining about bad backs and sore legs. It really wasn’t very strenuous (just a lot of walking and kicking a ball) but I guess for guys who generally don’t do any form of training it took a lot out of them.
12/07/22 - Bench
15x4 chins
Bench
53kg x 5
60kg x 5
68kg x 5
60kg x 5, 5, 5, 5, 5
5x10 deadbugs
Right arm hang - 20 sec
Left arm hang - 16 sec
Easier bench session getting back into the swing of things.
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13/07/22
Off
14/07/22 - Squat
5x10 Hanging knee raise
5x3 kneeling to squat jump
Squat
63kg x 5, 5
73kg x 5
80kg x 5
63kg x 5, 5, 5, 5, 5
Life is all go at the moment so struggling to get in decent training and eating. I need to focus on bringing the discipline back in!
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15/07/22
6 rounds:
5 mins bike
5x chins
5x ring dips
5x ab wheel
About 40 mins total and focused on nasal breathing only throughout. Best workout I’ve done in a while.
I’m going to drop the heavy metcon program as I can’t commit to it at the moment. My schedule is all over the place and I’m travelling every week for work for the next 4 weeks. I’m going to focus on getting two 5/3/1 sessions per week and some kind of conditioning or movement everyday, even if it’s just a 4 min tabata.
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This will carry you far—hope the busy period isn’t too overwhelming.
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16/07/22
Sandbag to shoulder and KB front squat 10 min EMOM - 2 reps sandbag @ 50kg and descending reps front squat 8 to 1 @ 20kg bells, finished with 8 reps of front squats on the 9th round and sandbag to shoulder only on the last round.
KB swing @ 28kg x 26, 18, 15
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17/07/22
5x6 ab wheel
10x5 chins
Press
33kg x 5
38kg x 5
43kg x 5
33kg x 5, 5, 5, 5, 5
5x10 KB swing @ 24kg
Empty axle curl x 51
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18/07/22
8x5 ab wheel
Deadlift
75kg x 5
88kg x 5
98kg x 5
20x squat @ 75kg, drop bar and do 26x deadlift @ 75kg
We’re in the middle of a heatwave in the UK and I really didn’t feel like hanging around in my garage doing 5x5 FSL deadlifts so decided to do them all in one set. Adding the squats beforehand felt like the right thing to do.
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Thanks man! Definitely feel better about dropping the fairly rigid program and funnily enough have more desire to make training work when it doesn’t feel like a chore!
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19/07/22
20 mins easy bike
Nothing special today, just some easy bike for recovery and to move. Feeling very hungry after the squats and deads yesterday!
20/07/22
5km treadmill run - 27:23
So I actually ran 1.5km on a treadmill in the hotel gym which promptly died, I then jumped on another treadmill and managed to do the full 5km I intended!
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21/07/22
3 rounds:
10 burpees
800m treadmill run
5 burpees
400m treadmill run
2 mins rest
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22/07/22
Bench
50kg x 5
58kg x 5
65kg x 5
50kg x 5, 5, 5, 5, 5
Feeling a bit sore and beat up after the treadmill stuff and had a long drive home today so just did the bench when I got in as it was an easy option. I also got in a 1.5 mile-ish walk first thing this morning.
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