10/04/24
Wednesday - Max effort upper
Axle bench
Work up to 70kg x 5
55kg x 14, 8
KB gorilla rows
20kg x 10, 10, 10
Banded face pull
12, 12, 12
Plate raises
10kg x 10, 10, 10
Axle curl
15, 15, 15
2 Likes
11/04/24
Thursday - Dynamic Effort Lower
Broad jump
2, 2, 2, 2, 2, 2
Hand supported split squat
20kg x 8, 8, 8
RDL
60kg x 8, 8, 8
Ab wheel
8, 8, 8
2 Likes
12/04/24
Friday - Run
5 mile run broken down as:
2 miles easy (~10 minute mile pace)
2 miles steady (~8:45 minute mile pace)
1 mile easy (~10 minute mile pace)
Good run today, surprisingly warm out.
2 Likes
13/04/24 - 14/04/24
Saturday and Sunday - Off
15/04/24
Monday - Repetition upper
KB Bench
20kg x 12, 12, 8, 9
Banded straight arm pulldown
12, 12, 12
Banded face pull
12, 12, 12
Plate lateral raises
5kg x 12, 12, 12, 12
KB shrug
20kg x 10, 10, 10
KB horn curl
16kg x 10, 10, 10
Plate pinches
10kg x 30sec, 30sec, 30sec
Also got in 45 mins of super easy stationary bike this morning. I made a desk that fits over the handle bars of my stationary bike so I can sit and get in some easy movement whilst on work calls.
2 Likes
16/04/24
Tuesday - Long run
6.5 mile run broken down as:
2 miles easy
2 miles steady
2.5 miles easy
17/04/24
Wednesday - Max effort lower
Squat
Work up to 100kg x 3
KB lunges
20kg x 12, 12, 12
Back raise
10, 10, 10
Deadbugs
10, 10
2 Likes
18/04/24
Thursday - Speed run
4 miles total broken down as:
Also 30 minutes of easy bike whilst listening to a meeting.
2 Likes
19/04/24
Friday - Easy run
5 mile run, didn’t feel particularly easy mind!
2 Likes
20/04/24 - 21/04/24
Saturday and Sunday - Off
22/04/24
Monday - Easy run
5.5 mile run. I did this with a friend so the pace was pretty slow but very pleased that my heart rate also reflected it too, literal conversational pace throughout and felt easy and strong (139bpm average HR, pace was ~10:30 per mile)
2 Likes
23/04/24
Tuesday - Max effort upper
Log press
Work up to 55kg x 1
Chins
10, 7
Axle row
55kg x 8, 8, 8
BPA
12, 12, 12
KB shrug
20kg x 10, 10, 10
Axle curl
15, 15, 15
Didn’t go full max effort on the pressing as I’ve got a bit of pain in my shoulder. Also got in an hour of easy stationary bike whilst on a meeting today.
2 Likes
24/04/24
Wednesday - Conditioning
20 mins of sandbag (50kg) carries and KB (28kg + 32kg) farmers walks. I just alternated 20 yard carries for 20 mins with the aim of moving continuously throughout. Not taxing on my lungs but grip and lower back were toasty. I didn’t fancy running or lifting today but did want to move and this fit the bill nicely.
2 Likes
25/04/24
Thursday - Progression Run
4 mile run as:
1 mile easy
1 mile steady
1 mile fast
1 mile easy
I did the 1 mile fast in 6:55 which according to my watch is my fastest ever mile (I also logged my fastest KM in 3:59). It was a fast mile but not an all out max effort so it was a nice suprise PR. I also got in ~20 mins easy biking whilst on a work call.
2 Likes
happy cake day
1 Like
26/04/24
Friday - Easy Run
4 mile easy run.
2 Likes
03/05/24
Chins
5x5
Bench
Work up to 70kg x 5
Hand supported rear foot elevated split squat
20kg x 8, 8, 8
Axle Row
50kg x 10, 10, 10
KB shrug
20kg x 10, 10, 10
2 sets deadbugs and side planks
Been pretty ill for the last week so haven’t trained at all. Kept up with dieting (mostly, I upped the calories a bit to try and help with the illness but kept things sensible). Tough getting back to it today but didn’t go too badly.
2 Likes
06/05/24
Box jump 3x3
Chins 3x6
Squat
6x2 @ 70kg
KB Bench
3x10 @ 20kg
Banded face pull 3x12
Ab wheel 2x8
Back raise 2x10
5 rounds:
10 burpee
10 KB swing @ 24kg
2 Likes
07/05/24
4 mile run with 4x1min fast efforts throughout. Warm out today and still feeling a little bit under the weather so the run felt tough.
2 Likes
13/05/24
Brian Alsruhe RPM 2
Block 1/Week 1/Day 1
EMOM x 10
3x Zercher squat @ 55kg axle
EMOM x 10
‘150ft’ KB farmers walk @ 20kg KBs
EMOM x 10
5x Z press @ 25kg axle
EMOM x 10*
5 ‘uppercuts’ @ 10kg/5kg (per side)
10 KB swings @ 24kg/20kg
*Started too heavy on this so dropped the weights on both exercises 5 rounds in.
The run I did last week seemed to bring another round of illness so I’ve had almost another whole week off training. Hovering around 184lbs so still looking to drop another 5 lbs or so over the next 5 weeks. I’m going to drop the running back whilst I try and drop the weight as I think I’m finding it difficult to recover from, I’m still planning to get in 1 easier run per week and will up the amount of walking I’m doing. Training wise I’m going to run Brian Alsruhe’s RPM 2 program which I kinda stumbled upon but really like the look of.
2 Likes
14/05/24
2.5 mile walk
15/05/24
Brian Alsruhe RPM 2
Block 1/Week 1/Day 2
EMOM x 10
5x Bulgarian split squat (per side) @ 10kg vest
EMOM x 10
5x Gorilla row (per side) @ 20kg KBs
EMOM x 10
3x close grip bench @ 60kg
EMOM x 10
5x ring row
5x push up
5x lunges (per side)
1 Like
17/05/24
Brian Alsruhe RPM 2
Block 1/Week 1/Day 3
EMOM x 10
5x RDL @ 60kg
EMOM x 10
3x chins
EMOM x 10
5x strict press @ 30kg
Was going to a wedding so missed the last EMOM on this day as I was short on time. Had a couple of days off whilst away at the wedding.
20/05/24
6 mile run
1 Like
21/05/24
Brian Alsruhe RPM 2
Block 1/Week 1/Day 4
EMOM x 10
3x Front Squat @ 60kg
EMOM x 10
3x Sandbag to shoulder @ 50kg
EMOM x 10
5x Larsen press @ 40kg
Teddy bear squat @ 20kg plate
60 sec max reps
60 sec rest
45 sec max reps
45 sec rest
30 sec max reps
30 sec rest
1 Like