Squat Uni has a good article or two on Achilles rehab. Can recommend the YT channel of the treatmyachilles.com physios too. Best to get on top of it early, don’t be like me and end up with chronic issues. It’s going the right way for me now but has taken ages and there’s still a long way to go
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Deadlift day
Complex 1: 60Kg Sandbag
Minute 1: 150 Foot Farmer’s Walk - Take the Remainder of the Minute to Rest
Minute 2: 100 Foot Farmer’s Walk - Take the Remainder of the Minute to Rest
Minute 3: 50 Foot Farmer’s Walk - Take the Remainder of the Minute to Rest
Minute 4: 150 Foot Farmer’s Walk - Take the Remainder of the Minute to Rest
Minute 5: 100 Foot Farmer’s Walk - Take the Remainder of the Minute to Rest
Minute 6: 50 Foot Farmer’s Walk - Take the Remainder of the Minute to Rest
Minute 7: 150 Foot Farmer’s Walk - Take the Remainder of the Minute to Rest
Minute 8: 100 Foot Farmer’s Walk - Take the Remainder of the Minute to Rest
Minute 9: 50 Foot Farmer’s Walk - Take the Remainder of the Minute to Rest
Complex 2:
8 Rounds:
A: 2 Sandbag Over Shoulder 40Kg Sandbag
B: 3 Deadlifts @ 120Kg
C: 20 Hollow Rocks
Complex 3: @60Kg Sandbag, 4 rounds
5 Strict Pendlay Rows
5 Barbell Rows
5 Deadlift Rows
2 Likes
Complex 1: 3 rounds
A. Z press with 30Kg sandbag, till failure.
B. Military Press 40Kg Barbell, till failure.
C. Standing Push Press 40Kg heavy ball press, till failure.
Complex 2: Military Press
:30 Seconds Static Strict Press Hold @ 2 x 20Kg Kettlebells
:1 Minute rest
:30 Seconds Static Strict Press Hold @ Left arm 24Kg Right Arm 28Kg KB
1:00 Minute to Rest
:30 Seconds Static Strict Press Hold @ Right arm 24Kg Left Arm 28Kg KB
:30 Seconds Static Strict Press Hold @ 2 x 20Kg Kettlebells
:1 Minute rest
:30 Seconds Static Strict Press Hold @ Left arm 24Kg Right Arm 28Kg KB
1:00 Minute to Rest
:30 Seconds Static Strict Press Hold @ Right arm 24Kg Left Arm 28Kg KB
Complex 3: 6 rounds with 90 sec rest
A. 4 Pull-Ups
B. 4 Military Presses @50Kg
C. :30 Seconds Weighted Russian Twists (20Kg KB) - Each Side
3 Likes
Complex 1: Weighted Kb Suitcase Carry, 5 Rounds
A. 50ft left arm 32Kg and right arm 28Kg
B. 50ft right arm 32Kg and left arm 28Kg
Complex 2: 7 Rounds
A. 4 Burpee Broad Jumps
B. 2 Deadlifts @120Kg (Round 1), 130Kg (Rounds 2-5), 132.5Kg (Round 6), 135Kg (Round 7)
C. 30 Second Plank
Complex 3:
EMOM 10Mins, 40Kg Barbell
ODD MINUTES - :20 Seconds Romanian Deadlifts / :20 Seconds Shrugs / :20 Seconds Rest
EVEN MINUTES - :20 Seconds Snatch Grip Deads / :20 Seconds Snatch Grip Shrugs / :20 Seconds
2 Likes
Complex 1: 8 Rounds -
A. 20 Wide Grip Inverted Rows
B. 3 “Z” Presses 20Kg barbell
C. :30 Second Single Arm Kb Hold (2 x 20Kg)
Complex 2: EMOM 10Mins
3 Military-Presses @ 50Kg
Complex 3, 5 Rounds
2 x 20Kg Kettlebells
A. 10 Standing Strict Presses at Lockout,
B. Hold the KBs In Overhead “Shrug” Position - (Do a Shrug With your Arms Above your Head)
C. Walk 100 Feet Holding this Position
D. Then Complete 10 Push-Presses
2 Likes
Complex 1: 5 Rounds
A. 30 Seconds Double Kettlebell 2 x 20Kg
B. 5 Squats @ 102.5Kg
C. 8 Heavy Ball Squat Jumps (40Kg)
D. 45 Second Wall Sit With Hands Above Your Head
Complex 2: EMOM 10Min
3 Bulgarian Split Squats - 20Kg Kettlebell
Complex 3: EMOM 10Mins
3 Front Foot elevated Split Squats - Each Side (20Kg Kettlebell)
Complex 4: 2 Rounds with 60Kg Sandbag.
A. 5 Sandbag Squats
B. 5 Steps Front Holding the Sandbag
Repeat 10 Times
2 Likes
Alternating Complex:
Part 1:
A. Box Jumps x5
B. Boxing Foot Movements whilst holding 2 x 20Kg Kettlebells (1min). No punches are thrown.
C. Shadow Boxing (1Min)
Part 2:
A. Jump Rope 1min
B. Shrugs 2 x 20Kg 1Min
C. Box Jumps x5
1 Minute rest in between part 1 and 2.
Repeat x6
5K run with sprints. I need to start keeping track of time and no. of sprints I do.
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Bench Day
Complex 1: EMOM for 10mins
3 x 40Kg Sandbag Loads over a Bar
Complex 2: 7 Rounds
A. 8 Chest Kettlebell Rows 24Kg
B. 2 Bench Presses @ 70Kg
C. 10 “V” Sit-Ups
Complex 3: 2 x 20Kg Kettlebells & Push up
A. 12 push up then 1 clean and press
B. Repeat from 11 to 1 rep count
2 Likes
Squat workout
Complex 1: EMOM 10mins
4 Sandbag Sprawls (30Kg)
50 Foot Sandbag Carry (Bear Hug Position - 60Kg)
Complex 2: 6 Rounds -
A. 2 Sandbag Over Shoulder 40Kg
B. 1 Squat (40Kg, 80Kg, 120Kg, 125Kg, 125Kg, 120Kg)
C. 7 Hanging Leg Raises
Complex 3: EMOM 10 Mins
A. 1 Zercher Squat @60Kg,
B. 1 Pull-Up
C. 1 Burpee
Complex 4: 8 Rounds
A. 50 Foot Bear Walk
B. 3 Broad Jumps
2 Likes
Deadlift and Press Day
Complex 1: EMOM 10Mins
3 Burpees
50 Foot Farmer’s Walk with 28Kg and 32Kg Kettlebells (Right and left arm)
50 Foot Farmer’s Walk with 28Kg and 32Kg Kettlebells (Left and right arm)
Complex 2: EMOM 10Mins
ODD Minutes: 100 Foot Crucifix Carry (Arms Straight out to the Sides) @ 2 x10Kg dumbbells.
EVEN Minutes: 10 Kettlebell Arnold Presses (2 x 20Kg)
Complex 3, 8 Rounds:
A. 30 Seconds Kettlebell Swings (2 x 20Kg)
B. 3 Deadlifts @ 80Kg, 100Kg, 110Kg, 120Kg for remaining five sets
Complex 4: Deadlift
:30 Seconds As Many Reps As possible @ 110Kg
:90 Seconds Rest
:30 Seconds As Many Reps As possible @ 95Kg
:90 Seconds Rest
:30 Seconds As Many Reps As possible @ 80Kg
:90 Seconds Rest
:30 Seconds As Many Reps As possible @ 70Kg
Complex 5: 6 Rounds -
A. 4 Pull-Ups
B. 1 Strict Presses @40Kg, 50Kg, 55Kg, 60Kg, 60Kg, 60Kg
C. 4 Overhead Side Bends (5kg plate)
Complex 6: 3 rounds
A. 3 Pull-Ups
B. 8 Kb Presses 2 2 x 20Kg
C. 10 Bench Dips
D. 12 TRX Face Pulls
2 Likes
Squat and Bench Press Day
Complex 1: EMOM 10Mins
A. 50 Foot Sandbag Carry (40Kg)
B. 3 Burpees
C. 50 Foot Sandbag Carry Back (60Kg)
Complex 2: 2 Rounds
A. 20 Sandbags over the bar (40Kg)
B. 20 Burpees
Complex 3: 7 Rounds -
A. 3 Sandbag Over Shoulder (40Kg)
B. 2 Squats 40Kg, 80Kg, 110Kg x 5 rounds
C. 40 Seconds Flutter Kicks
Complex 4: 8 Rounds -
A. 6 KB Rows 24Kg
B. 3 Bench Presses @70Kg
C. 8 Kettlebell Side Bends 20Kg
Complex 5: 3 Rounds with 2mins rest
20 KB Walking Lunges 20Kg
20 DEEP Kb Goblet Squats 28Kg
20 Dumbbell Walking Lunges Back 20Kg
20 DEEP Dumbbell Goblet Squats 28Kg
Complex 6: 4 Rounds
A. 8 KB Bench Presses (24Kg)
B. 15 Bench Dips
C. 15 Kb Tricep Extensions (20Kg)
4 Likes
Complex 1: 1 Mile Farmer’s Carry. 2 x 10Kg DBs. I had to use straps for this after a certain point. I kept the dumbbells light, but still OMG it was painful.
Complex 2 - 6 Rounds:
A. 2 Sandbag Over Shoulder - 40Kg
B. 1 Deadlift @ 40Kg, 80Kg, 120Kg, 130Kg, 135Kg, 140Kg
C. 30 Second Plank
Complex 3: 5 Rounds
A. 6 Deadlifts @ 95Kg
B. 6 Burpee Lateral Jumps Over the Bar
C. 1:00 Minute Plank
Complex 4: EMOM 10Mins
ODD MINUTES: 10 Inverted Rows
Even Minutes: 5 Z-press 20Kg Kettlebell
Complex 5: 7 Rounds:
A. 3 Pull-Ups
B. 2 Military Presses @30Kg, 40Kg, 50Kg for 5 sets
C. :30 Seconds Sandbag Turn Arounds (40Kg)
Complex 6:
A. 30 Seconds Kb Press Hold 24Kg and 20Kg (Left and right arms)
B. 1:00 Minute to Rest
C. 30 Seconds Kb Press Hold 24Kg and 20Kg (Right and left arms)
D. 1:00 Minute to Rest
E. 30 Seconds Kb Press Hold 24Kg and 20Kg (Left and right arms)
F. 1:00 Minute to Rest
G. 30 Seconds Kb Press Hold 24Kg and 20Kg (Right and left arms)
3 Likes
Your workouts are mental, I look at one complex and go «oof», but you do SIX complexes in the same workout?!
Those heavy deadlifts can’t have been pleasant after rinsing your grip on the mile long (
) farmer’s walk! Kudos
Thank you mate. I’m going to take that as a compliment. To be fair they look worse on paper than they are to perform, once you start doing them!
Ironically the deadlift felt light after that 1mile walk. I can smell that 4 plate deadlift around the corner.
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Indeed it was meant as a compliment 
4 plates! I’m hoping to hit 3 but probably not realistic to get it this year. My all time max is 135 (or 130 x4) but that was over 15 years ago, so not sure how fast it will come back. 140 is definitely doable in time. Doubt I’ll ever get to 180 though haha. Would be boss.
My advice is just keep going, slowly and safely. As long as your not injured and are training, every time you move any weight its all progress. I personally don’t set any time frames anymore and just go with the flow. Hopefully one day it will happen.
Plus there are many guys on here who lift significantly more wight than I do. I just don’t compare myself to them - I am what I am is my philosophy and remaining injury free is my objective.
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I didn’t feel up to doing todays workout. I’ve been suffering with the cold last few days i.e., general aches, sores and a runny nose. Felt worse for wear afterwards. Taking a long weekend off now to recuperate.
I managed to press two plates. Very happy with that.
Complex 1: EMOM 10Mins
A. 50 Foot Sandbag Carry (60Kg)
B. 50 Foot Farmer’s Carry (2x20Kg Kettlebells)
Complex 2: 3 rounds
A. 1:00 Minute Max Reps Loads over a Bar (40Kg)
B. 1:00 Minute Max Reps Burpees
Complex 3: 8 Rounds
8 Rounds of The Following Giant Set
A. 4 Pull-Ups
B. 3 Squats @40Kg, 80Kg, 112.5Kg x6 sets
C. :45 Second Steering Wheel hold - 10Kg plate
Complex 4: Squat
A. 30 Seconds As Many Reps As possible @ 100Kg
B. 30 Seconds As Many Reps As possible @ 87.5Kg
C. 30 Seconds As Many Reps As possible @ 75Kg
D. 30 Seconds As Many Reps As possible @ 62.5Kg
Complex 5: 6 Rounds
A. 5 Deadlift Rows (@60kg)
B. 1 Bench Presses @ 40Kg, 70Kg, 80Kg x4 sets
C. :30 Second Side Plank
Complex 6: 3 Rounds
A. 40 Seconds Push-Ups
B. 20 Second rest
C. 40 Seconds Kettlebells Presses Floor Press Left arm - 20Kg
D. 20 Second Rest
E. 40 Seconds Kettlebells Presses Floor Press Left arm - 20Kg
F. 20 Second Rest
G. 40 seconds Pullovers - 10Kg plate
H. 20 Second Rest
I. 40 Seconds Flyes - 2x10Kg Dumbbells
3 Likes
Been a few days since I’ve been able to train. Illness and work commitments. Away this weekend, so was desperate to get a workout in!
Deadlift & Press
Complex 1: EMOM 10Mins
3 Farmer’s Deadlifts
50ft Farmer’s Carry @ 28 and 24Kg kettlebell
50ft Farmer’s Carry @ 28 and 24Kg kettlebell, switch the weights around
Complex 2: 4 Rounds =
A. 3 Sandbag Over Shoulder (40Kg)
B. 6 Deadlifts @ 40Kg, 80Kg, 110Kg x2sets
C. 30 Second Plank
Complex 3: Deadlift @ 80Kg
Round 1: 2 Deadlifts -5 Burpees, 5 Squats, 5 Push-Ups, 15 Mountain Climbers, 15 Jumping Jacks
Round 2: 4 Deadlifts - 5 Burpees, 5 Squats, 5 Push-Ups, 15 Mountain Climbers, 15 Jumping Jacks
Round 3: 6 Deadlifts - 5 Burpees, 5 Squats, 5 Push-Ups, 15 Mountain Climbers, 15 Jumping Jacks
Round 4: 8 Deadlifts - 5 Burpees, 5 Squats, 5 Push-Ups, 15 Mountain Climbers, 15 Jumping Jacks
Round 5: 10 Deadlifts - 5 Burpees, 5 Squats, 5 Push-Ups, 15 Mountain Climbers, 15 Jumping Jacks
Round 6: 12 Deadlifts - 5 Burpees, 5 Squats, 5 Push-Ups, 15 Mountain Climbers, 15 Jumping Jacks
Round 7: 14 Deadlifts - 5 Burpees, 5 Squats, 5 Push-Ups, 15 Mountain Climbers, 15 Jumping Jacks
The aim was to try and do each round in a minute. All I will say is that I failed to meet that target.
Complex 4: 3 Rounds
A. 16 Wide Grip Inverted Rows
B. 8 Standing KB Presses 2 x 20Kg Kettlebells
C. 8 Standing Plate Halos (Each Side)
Complex 5: 3 rounds - 2 x 20Kg Kettlebells
10 Standing Presses
6 Step Waiter’s Walk
8 Standing Strict Presses
6 Step Waiter’s Walk
6 Standing Strict Presses
6 Step Waiter’s Walk
Complex 6: 4 rounds:
A. 8 Bent Over Rear Delt Flyes 2 x 10Kg
B. 8 Standing Lateral Raises 2 x 10Kg
C. 8 Standing Arnold Presses 2 x 10Kg
D. 8 Standing Presses 2 x 10Kg
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