Feeling pretty good today, much less doms in my shoulders and chest than i expected although it may creep up on me later/ Legs are still sore from Monday but improving each day and i should be good to get through some squats tomorrow. I have my daughters school theater production of Aladin to go and watch tonight but should still be able to find some time to squeeze in the burpees.
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102 burpees tonight. I have decided to work on building my unbroken burpees back up. Tonight I did 30 before I took a short breather, I will increase the number every Tuesday and Thursday session with a goal of 100 unbroken.
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Feeling really good today, no real upper body soreness, legs still have some slight soreness but nothing that will effect my training tonight. I know I have said this before and its something @ChongLordUno and @T3hPwnisher know all too well, but movement is magic. Doing body weight movements on the days between the gym workouts is restorative. My body has less soreness and moves more freely after doing the burpees. It is not a big investment - just 10-15 mins of burpees on the non gym days is enough to keep me feeling good and able to work harder in the gym.
If you are not doing some sort of movement on your non gym days, it is time you embraced the burpee.
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Friday 18th November - volume - week 1
Squat (band pull apart between every set)
Bar x 10
70 x 5
90 x 3
Put my sleeves on, just to keep my knees warm.
110 x 3
120 x 3 (264 lbs) - no belt smooth and easy
85 x 20+. (187 lbs) Stopped at 30 reps, lower back was getting grumpy. Will push these harder next week.
Clean n press
50 x 10 x 3 sets (110 lbs)
Ugly but got the job done. Lungs searching for air on these. Hard work
Leg ext
Work up to max set drop set
165 x 9
120 x 8
90 x 8
60 x 8
OMG these really hurt.
RDL
120 x 12 x 3 sets (264 lbs)
Puffing like crazy, don’t think I had stopped heavy breathing after the clean and press.
Lying Leg curls
53 x 3 sets - 12, 9, 6
These get hard. Hammies and especially calves getting sore, doms will be interesting.
This was harder than It looked on paper. Doing the high rep set of squats at the start set the tone for a workout where I was trying to catch my breath the whole time. Good session.
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Some squats and some ugly clean and press
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Me sitting there after a set of cleans wondering whether to swallow or spit out the bile. I went with chew and swallow.
I don’t know if it’s the grumpy face or giant forearms but for some reason no body talks to me.
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Maybe they’re intimidated because you’re so pretty…
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I heard if you put chalk on your shoe its a signal that you’re “available”…
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I am deff doing to try that on Monday. Although come think of it Monday is deadlift day and I am usually covered in chalk and no one talks to me then either 
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Make sure to use the chalk to spell out your blood type so that, when they find you incapacitated from a hard workset, they know what to load up for your transfusion.
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Maybe I should get my blood type tattooed all over my body ready for high rep deadlifts on Monday. Cause apparently high rep deadlifts can cause premature death
more sand bag work today. Did sand bag to shoulder with the 80kg bag. Plan was to do 10 reps with rest between to focus on the clean technique and then finish with 3 reps with only a few breaths between the reps. Lost count and did 12 reps plus the 3 at the end to total 15. Great 20 min session.
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So my legs felt strangley good this morning considering the squats last night. Got through the sandbag work fine this morning. It is now early afternoon and I am sitting at work. Had to pop to site for a couple of hours as we have some contractors doing some work on the weekend and they need a babysitter. After an hour of sitting at my desk the doms is growing by the minute. I think tomorrow is going to be a bad day. LOL
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Todays sandbag work
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The first rep in the video looks like how mine do. Which was starting to make me feel better, until i watched the later reps, which look so fluid and easy. Damnit.
Great work!
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Did about 8 hours of chores today from car washing to a bunch of work on the tools. Lots of grip work using pliers and wire cutters and my left forearm and elbow were cactus by the end (that means totally fked for any of my non Aussie friends).
Really didn’t want to train tonight but found a 20 minute window after dinner while the kids were watching TV and the wife was in the bath.
Did a 20 min burpee challenge routine with high pump navy seals in it. Felt much better after.
Recovering now with a big protein smoothie.
1 banana
1 cup frozen berries
1 weetbix
2 scoops strawberry protein powder
1 cup yogurt
Ice cubes
Milk
No idea how many calories or protein content but it is 40 grams just from the powder so it will definitely do the job.
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Burpees from tonight, great pump from this one
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Oh and forgot to mention that hamstring doms is off the chart today. Damn sandbag cleans.
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