Some light conditioning tonight. 100 burpees with 100 squats. Got some blood moving but didn’t kill myself.
5 Likes
Wednesday 9 Feb - week 3
Deadlift
Bar x 10
70 x 5
110 x 3
140 x 2
160 x 2
170 x 6 x 4 sets (374 lbs) - RPE 7, 8, 8, 9 -
6 Reps is a PR at this weight, so 4 sets of that is pretty good.
Felt good to get these done. By that I mean they were tough and I hate them 
Oh press
Bar x 10
40 x 5
65 x 4 x 4 sets (143 lbs) RPE 8, 8, 8, 9
These are slow and shaky. But still got them done.
Bench supported db row
30 x 10 x 3 sets
Dips
BW + 15kg
3 sets - max
Reps - 15, 12, 10
Good reps.
Trained earlier in the day today because I was working from home and fitted it in between jobs. Not used to training without having eaten all day, but energy was still good. Also gym was a little cooler as it didn’t have time to heat up.
9 Likes
First set of dead’s from tonight
6 Likes
Back was sore and stiff today. Got some burpees down to try and get some blood moving. Did 100 x 2 pump burpees with a 1 squat chaser.
2 Likes
Friday 11th Feb - week 3
SSB squat
Bar x 10
70 x 5
90 x 9 x 3 sets
Dropped the weight a little on these today. Right knee was grumpy and lower back was still very tight from deadlift.
Bench
Bar x 10
70 x 5
90 x 3
100 x 1
105 x 5 x 4 sets (231 lbs) RPE 9, 8, 9, 9
Solid pauses on the first set but it wasn’t easy. No pauses on the rest. These were hard today but still happy to get the reps.
Pull ups
BW+15kg
3 x 5 sets
Prowler +70kg
11 emom
Trained earlier in the day again. Don’t feel as strong in these session which I know is silly. Still got all the reps and did all the work.
11 Likes
Bench from tonight
https://www.instagram.com/tv/CZ0205sF1LO/?utm_medium=copy_link
4 Likes
Saturday sandbag session again today, did the same workout as last week. Pick and carry the sandbag followed by 10 burpees.
I followed the advice from @Koestrizer and @T3hPwnisher and changed the way I picked up the bag. This combine with this being the second time handling the bag at this weight definitely made the carry’s easier. Thank you both for your help.
I managed 7 rounds this week (5 last week) and the carry’s were a little longer than last week.
I finished off with 30 burpees to round up to a total of
100.
Great session
13 Likes
That style is definitely working for you dude! Solid effort.
Thanks Pwn, I need a lot more practice with the transition between the initial pick and then the sit down and lap (I think that’s what you call it). Once I have my hands around it, standing up and carrying it was much better.
Forgot to post yesterday. I had the pleasure of catching up with @ChongLordUno on the Move Sweat Suffer podcast in the morning which was a blast.
Got is some more conditioning in the afternoon.
Did a burpee session combined with some inverted rows on the rings.
Total 100 burpees, 220 push ups and 100 rows. It was damn hot but it was a good session.
8 Likes
The pleasure was all mines mate
Monday 14th Feb - week 4
Squat
Bar x 10
70 x 5
90 x 3
110 x 2
130 x 2
145 x 4 x 5 sets (319 lbs) RPE 8, 8, 8, 8, 8
These were tough reps today, a few high reps in there but still got it done.
Leg ext
135 x 20 x 3 sets
Painful burn and pump
Db bench
42.5 x 7 x 4 sets
Happy with these but still chasing @guineapig
Pull ups
3 sets
6, 6 , 6
This was a hard hard session, squats were tough and Dumbell press is getting heavy now. Still happy with how it went. Would have liked squats to have been a little deeper but there were no judges is the gym so it’s all good.
12 Likes
@wiseman83 Just tagging you into my log so its easier to find.
For the other people that are regulars here, Wisey is a fellow Australian (don’t hold that against him LOL). He is the guy who has been writing my programs and helping me on the journey for a number of years now. Great guy with a keen interest in training and lots of knowledge. Get on over to his log and say hi.
6 Likes
Not far off big dog
Mate I saw you rep those 50’s like they were tins of beans.
2 Likes
Ok so can anyone guess what conditioning was today. Yes you guessed it, I did some burpees.
I did a ladder today with 1 pump burpees which was from 1 to 25. I decided to add some jump squats to the mix. Any set that was a prime number I did that number or jump squats. Worked out to be 225 burpees and 100 jump squats. This one was surprisingly tough.
5 Likes
icecream earnt sir. listened to your podcast yest too, quality stuff.
1 Like
Thanks mate glad you liked it. I went to have ice cream last night and the kids had bloody ate it all !!
4 Likes
That seems like torture
Ha ha yes Big Rob it isn’t exactly pleasant.