23/07/22
30 mins airbike, aim was nasal breathing and a reasonable pace throughout, 122bpm average heart rate
2 Likes
24/07/22
E2MOM x 40 mins:
0-2 mins: bike
2-4 mins: 5 chins, 5 ring dips, 10 squats, remainder burpees
And so on alternating bike and chins/dips every 2 mins until 40 mins complete
25/07/22
5x5 ab wheel
5x3 box jump
Squat
60kg x 5
68kg x 5
78kg x 5
60kg x 31
Didn’t fancy 5x5 at FSL again so just did one big FSL set.
3 Likes
26/07/22
7.8km run - 53:21. Ave heart rate 153bpm
A very slow run but the aim was to keep my heart rate at 150bpm or under for a long slow aerobic session. It was actually tough running slowly, keeping the heart rate down and fighting the urge to speed up, especially as pushing it I would run this route about 10 mins quicker!
2 Likes
27/07/22
6x5 ab wheel
6x5 chins
Press
38kg x 5
43kg x 5
48kg x 5
38kg x 5, 5, 5, 5, 5
5x10 single arm KB row @ 24kg
Empty axle curl x 52
Everything felt a little heavy today but all in all it was a good training day. Long day of travelling tomorrow but will try to squeeze some conditioning in.
2 Likes
28/07/22
First thing:
20 mins easy bike
Later:
4km run - 20:29. Ave heart rate 169bpm
Pleased to get that run in, I had packed my shoes and shorts in the car just in case and was driving to a work site today and noticed a forest trail. I finished up work with enough time for a quick stop on the way home to get the run in. Super active day as well, my job is occasionally physical and today was one of those days with a ton of walking, lifting, carrying and climbing ladders.
2 Likes
29/07/22
35 mins stretching, foam rolling and mobility stuff
2 Likes
30/07/22
5x5 ab wheel
3x3 box jump
Deadlift
88kg x 5
98kg x 5
110kg x 5
88kg x 5, 5, 5, 5, 5
Plus some empty SSB lunges (25 per leg)
Didn’t really feel like doing this today but glad it’s done.
2 Likes
31/07/22
6km run - 36:14. Ave heart rate 152bpm
2 Likes
01/08/22
5x5 ab wheel
Bench
58kg x 5
65kg x 5
73kg x 5
60kg x 5, 5, 5, 5, 5
5x6 chins
5x10 heel elevated goblet squat
2 Likes
02/08/22
6km run - 36:44. Ave heart rate 153bpm
2 Likes
03/08/22
20 mins stretching
No desire to do any real training today so just working out a bit of tightness from the running and long periods of driving recently. Looking forward to a deload next week.
2 Likes
04/08/22
Off
05/08/22
9-ish km run, low 50 mins and Ave heart rate of 155bpm (I think).
From what I remember that’s about right but my watch is playing up so I don’t actually know the data from this run.
06/08/22 - 07/08/22
Off
08/08/22
5x6 ab wheel
5x3 box jump
Squat
68kg x 5
78kg x 5
85kg x 5
68kg x 5, 5, 5, 5, 5
5x7 chins
5x10 KB Bench @ 20kg
Taken a few days off recently through a cobination of long work days, travel, illness and a wedding. Today was my final workout of this cycle and I’m going to deload for the rest of this week. I may get some running or movement in where I can but got another couple of busy travel days coming up so will see how it plays out. I’m not too worried either way.
2 Likes
09/08/22 - 10/08/22
Off
11/08/22
5x5 ab wheel
5x5 chins
Worked up to 135kg x 1 axle deadlift
12/08/22
Worked up to 70kg x 1 axle push press
I’ve had a couple of days off training plus a some low volume workouts this week. I think that has been the right decision for this deload week, I’ve got the itch to train again so the deload has done its job.
2 Likes
13/08/22
20 mins yoga
Later:
5x1 axle deadlift @ 105kg
Didn’t initially plan on the deads today but the axle was already loaded so did them after some gardening jobs.
2 Likes
14/08/22
5x6 ab wheel
5x1 axle deadlift @ 105kg
Press
38kg x 5
43kg x 5
48kg x 5
EMOM x 15:
1st Min - 5x press @ 38kg
2nd Min - 10 single arm KB row @ 24kg (per side)
3rd Min - 5x drop lunge (per side, vary loading each round)
Repeat for a total of 5 rounds in 15 mins
2 Likes
15/08/22
5x1 axle deadlift @ 105kg
16/08/22
5x1 axle deadlift @ 105kg
2 Likes
17/08/22
5x1 axle deadlift @ 105kg
18/08/22
5x1 axle deadlift @ 105kg
5km run - 30:10. Ave heart rate 157bpm
2 Likes
19/08/22
10 mins easy bike
5x1 axle deadlift @ 113kg
20/08/22
Off
21/08/22
5x1 axle deadlift @ 105kg
22/08/22
1.6km run - 09:01
5 rounds:
5x chins
5x SSB @ 68kg
10x push ups
1.6km run - 09:42
Total Time: 37:02 (I was slow with the transitions between the running and circuit so reckon if I pushed it I could get closer to 30 mins. Good session though.)
The (almost) daily deadlifting is from the strongfirst daily dose deadlift plan. It scratches the itch of having something that’s challenging but doable daily, and as a bonus I can do it with minimal warm up in less than 10 mins, which I’ve mainly been doing prior to leaving for work each day. Work is still busy but hopefully the travel demands should ease up over the next few weeks.
I’m still aiming to get in 2x lifting sessions per week and plugging in some running where I can for conditioning.
2 Likes
23/08/22
5x1 axle deadlift @ 105kg
24/08/22
6 rounds:
5x chins
10x push up
10x goblet squat @ 20kg
5x1 axle deadlift @ 105kg
2 Likes
25/08/22
5 rounds:
5x chins
10x push up
5x ab wheel
1x axle deadlift @ 105kg
2 Likes