It was so rough lol! I dont know why I do stuff like that to myself, I probably get the same effect just doing normal stuff but I guess it’s nice to challenge yourself,
Also I’m using the 6 week progression that tim hendriques(sp?) posted last week hence the 2 rep front squats.
Had a long lie in now I’m starving, going to hit up some eggs and red hot sauce then i’ve a busy day till boxing.
AM workout
More for restoration and recovery than anything else but all volume is good volume (till it’s too much then it’s bad volume but whatever)
Pull ups
8,6,7,6,6
DB low incline press.
15,12,8,8,8, with 27.5s
Kayak rows
3rd lot
Push downs
3x10 on straight bar
Cable flyes
15 high
15 mid
15 low
Pec flexors (put the cables on the lowest position hold just the cables and cross your wrists like your doing a most muscular and flex the hell put of your pecs, when you do it right you’ll know)
2x10
Bench
Barx50
65x6
Emonss I see you reading, welcome in, feel free to say hello.
PM session
20 pull ups over a bunch of sets
5 rounds with 1 min or less rest.
Standing on a tractor tire 10 9kg med ball slams
Prowler sprint 40m
2x tire flips
20x sledgehammer slams on said tire
This sucked! It was so cold out my lungs hurt and my skin felt like it was covered in spirit.
3 rounds with no rest of
5 box jumps (box up to my belly button)
200m row
5 pull ups
Reverse band squat using light blues
100x3
140x1
(was just talking a lad through it and showing him)
Rear delts with rings attached to a rack.
AM session, second session of mesocycle,
Front squats
Bar x5
60x5
80x4
87.5x3
95x2
Stiff leg deads (stood on blocks)
60kg 3x8 SS with 3x5 lying leg curls
Leg press (all one big drop set)
200kgx8 (PR)
160x6
120x8
80x8
40x8,8,9 (standard, narrow, super wide)
Very tough drop set.
PM will probably be car pushes, hill sprints and KB swings.
Sitting at 220g of protien, got at least 3 meals left probably more like 5 since it’s early.
5 meals left after hitting 220g protein… that’s my kinda diet
Yeah, need to gain weight!
Fighting in the heavyweights this season and I’m weighing a bit light so it’s eating time.
Also it’s murder trying to keep weight on with all the running/conditioning stuff.
Looking big and strong in your avi dude!
Never did bother with the PM session yesterday lol.
Today’s lunchtime session was a quick upper body blast as I was in a hurry.
Strength
Strict military press
All sets where cleaned from the floor for the first rep
Barx5
30x5
40x5
50x5,3,3,3
Hang clean and press
60kgx3
62.5x3
60x3
DB low incline press
30s x 6,6,6
Lat pull down
3x6 heavy
1 x10 for pumpz.
DB row
45kg x 6,8,6,8.
Vanity
I do 10 mins of vanity work a week, all sets where in a circuit ie skull crush, shrug, curl, rest.
fixed EZ bar skull crusher
25kg 3x10 with a good squeeze.
DB shrug
45kg’s 3x6-8
EZ curl,
15kg on each side.
3x6
Then I finished with a 21 set of EZ curls for the hell of it.
Will probably do some structural work in a bit, rear delts, lat isolation etc. We’ll see.
PM session.
Curls 4x8 1 arm per set.
Rear delts 4x10
Lat raise and from raise: 8 lat 6 front x3
Band rows 3x10 (180lb band x2)
Band shrugs 1x20.
Done in 10 min, ideal PM session apart from forgetting my chest and tri’s! Never mind.
First session in the new gym, I am very happy with it.
It’s just a warehouse with a whole bunch of barbells, racks, cages and strongman kit. Just what I need, there is nothing to distract me or take away from the important stuff (squat, dead, overhead, push press etc)
The one issue is the regulars recon that DBs are only for warm ups so they’re not very heavy, also they’re a pain about people training their arms. I’ll live.
Skipped on the normal Thursday workout to play with the kit I wouldn’t normally have.
Around 45 pull ups in a bunch of sets.
Log press (no idea what the log weighs but it’s a heavy mofo)
10kg on each side x3
15kg a side x3
Trap bar Deadlift
60x3
100x3
140x3
170x1,1
Reverse band bench
120x3x3
Glute ham raise
8,6
Bent over BB row
40x15
50x12
60x10
70x6
80x5
60x10
Conditioning:
Sledge hammer slams on tires 3x10 each arm (20 reps each set)
5 rounds of:
40kg front squat, 60 m sprint, 60m walk, no rest.
Quads were dying!
First leg session in new gym and it was awesome, still using tim hendriques mesocycle although I missed the last rep of my last set today.
All weights in KG
Tomorrow is upper body.
Reactive force development
Kneeling box jumps (box to my belly button)
3x3
Strength
Front squat
PVC pipe x some
Bar x some
40xsome
60x5
80x2
85x2
92.5x2
97.5x1,1 (was ment to be a double but was two singles
Glute ham raises
3x6
RDL (60kg)
10
stood on box
8,6
BB step ups (3 reps)
60,50,40
Box squat
70x2
110x2
120x2
20 rep squat at 50kg
Backwards crouching sled pulls.
About 30feet per trip
20 x1
40x1
50x1
85x3 supper setted with standing abs using green band.
Glute ham raise sit up 3x10
Conditioning day
loads of mobility
Left it way to long to focus on any of this stuff.
overhead squat
Can barely do these with a bar, used to rep out 60kg for a warm up…
PVC pipe
Barx6
30x5
40x3,3
Circuit
10 med ball slams
30m prowler sprint (2 plates)
2 tire flips (250kg tire)
5 rounds, no more than 2 min rest between
Circuit B
200m row
10 24kg kettle bell swings
3x
hypers
3x10
15ft rope climb, no feet
1x5
Lots of leg stretching
So boxing today, wouldn’t normally post training sessions but enjoy.
Rounds are 2 min with 1 min rest
2 rounds skipping
2 rounds shadow
12 rounds on various bags
2 rounds pads with coach
2 rounds body sparring with coach (got we both got way to competitive lol)
2 rounds of what I’m going to call wrestling, basically trying push each other about and into corners, by the second round we were throwing cheeky shots now and again, talk about a couple of egos!)
Good to be back! Loved it!
2 great sessions in a row, I’m a happy Steve.
Warm up
Shoulder dislocates etc.
Static holds and stuff
Overhead squat
PVC pipe x10
Bar x10
30x10
40x10
40x6
Embarrassing how much I suck at this, learning so much from this movement though.
Deadlift
60x5
60x5 (sumo)
100x3
100x3 ( sumo)
140x3
140x1(sumo)
160x3 think this is a PR
170x3 just to be sure it’s a PR
Carry medely
1/2 way round the gym with keg overhead
Full way round with trap bar
1/2 way round over head keg
Did this 3x with 100kg trap bar and then 2x with 140kg trap bar (both time super fat grip)
Glute ham raise
8,6,8
Some skipping
Brutal lev session today. 
RFD kneeling box jumps
3x3 lowered the Hightower and wore 2 weight vests instead
Squats
60x5
80x5
90x3
5x100kg
4x105
3x110
2x115
1x120
Box squats
60x5
80x2
100- 10x2 (yes that’s 10 sets of two)
GHR
3x10
RDL
60x10
70x2x10
Backwards sled drags
1 trip= 20feet
80x2 trips
100x2 trips
120x4 trips
Between each trip I did 6 step ups on a high box each leg.