20/06/15 (Day 3)
OHP 5x30kg, 3x35kg, 2x40kg
BBC 5x20kg, 3x22.5kg, 2x25kg
DL 5x80kg, 3x85kg, 2x90kg
SQ 5x60kg, 3x65kg, 2x70kg
FW 2x60yds @75kg
Nothing mindblowing. Just getting the work in.
22/06/15 (Day 4)
OHP 2x5 @35kg
BBC 2x5 @25kg
DL 2x5 @80kg
SQ 2x5 @50kg
FW 60yds @75kg
Squats kicked my butt last night. I tried starting at 70kg (my 5RM is 77.5kg) but my back felt like spaghetti. Tried 60kg and it was only marginally better. Dropped to 50kg and focused on speed/explosiveness instead. Don’t know what’s going on, but think it might be squatting right after deads. I’m going to try zercher squats in tonight’s workout. The weight will be lower and it might shift some pressure away from my lower back.
23/06/15 (Day 5)
OHP 2x5 @35kg
BBC 2x5 @25kg
DL 2x5 @80kg
SQ 2x5 @25kg
FW 90yds @75kg
Did zercher squats using a 25kg keg tonight. Don’t know if it’s due to the weight being out front or the water sloshing around in the keg, but I certainly felt it in my abs and middle/upper back. Going to keep at them for a while and see how it goes.
24/06/15 (Day 6)
OHP 2x5 @35kg
BBC 2x5 @25kg
DL 2x5 @80kg
SQ 2x5 @25kg
KC 120yds @25kg
Squats were done zercher style with a keg again. I find these really work my core hard. Loaded carry was a keg carry.
25/06/15 (Day 7)
The program called for 6x singles progressing in weight each time. They’re not necessarily meant to lead up to a max, but I went for it anyway and set no less than three PB’s!
OHP 30kg, 32.5kg, 35kg, 37.5kg, 40kg, 42.5kg (this equals my previous PB)
BBC 20kg, 22.5kg, 25kg, 27.5kg, 30kg, 32.5kg (new PB)
DL 80kg, 85kg, 90kg, 95kg, 100kg, 105kg (new PB)
SQ 80kg, 82.5kg, 85kg, 87.5kg, 90kg, 92.5kg (new PB)
KC 120yds @25kg
I really enjoyed this workout. The program is supposed to go by intuition, i.e. you use a weight that you know you can complete all reps without missing any, then move it up when that feels easy. Doing the singles let me go for weights I would never have tried for 5 reps and I surprised myself a bit. Gives me confidence to move the weights up in the 2x5 workouts going forward. Happy days.
28/06/15 (Day 8)
OHP 1x10 @30kg
BBC 1x10 @22.5kg
DL 1x10 @80kg
SQ 1x10 @30kg
LC 120yds @30kg
Squats were zercher style with a 30kg sandbag. Loaded carry with sandbag too.
29/06/15 (Day 9)
OHP 2x5 @37.5kg
BBC 2x5 @27.5kg
DL 2x5 @100kg
SQ 2x5 @30kg
LC 90yds @30kg
Zercher squats and loaded carry with sandbag.
30/06/15 (Day 10)
OHP 5x 37.5kg, 3x 40kg, 2x 42.5kg
BBC 5x 27.5kg, 3x 30kg, 2x 32.5kg
DL 5x 100kg, 3x 105kg, 2x 110kg (new PB)
ZSQ 5x 30kg, 3x 35kg, 2x 40kg
LC 60yds each shoulder @30kg
New PB in deadlift and starting to work up the weight for zercher squats. Loaded carry was a shoulder/fireman carry with a sandbag.
09/07/15 (Day 17)
OHP 1x 32.5kg, 35kg, 37.5kg, 40kg, 42.5kg, 45kg
BBC 1x 22.5kg, 25kg, 27.5kg, 30kg, 32.5kg, 35kg
ZSQ 1x 37.5kg, 40kg, 42.5kg, 45kg, 47.5kg, 50kg
DL 1x 105kg, 110kg, 115kg, 120kg, 125kg, 130kg
LC Keg carry, 180yds @25kg
20/7/15
Warm up
Squat 3x12 50kg
Floor press 3x12 35kg
Bent over row 3x12 35kg
Overhead press 3x12 30kg
Barbell curl 3x12 20kg
Barbell rollout 3xF
Went for lighter weight higher rep sets. Will do the same training on Wed with higher weights and lower rep sets. Probably 10x3 or something similar.
21/7/15
Farmers carry 10x30yds 50kg
Minimal rest between carries. Short and sweet.
22/7/15
Warmup
Squat 10x3 70kg
Floor press 10x3 50kg
Bent over row 10x3 50kg
23/7/15
Warmup
Push up, bent over row, hang clean, overhead press, back squat x5 (3 rounds)
30yd farmers carry + 5x farmers handle deadlift (5 rounds)
25/7/15
Power clean 5x 20kg, 25kg, 30kg, 35kg, 40kg
Press 5x 20kg, 25kg, 30kg, 35kg, 40kg
Squat 5x 40kg, 45kg, 50kg, 55kg, 60kg
Hyperextensions 1x20
Leg raises 1x20
All felt good today.
27/7/15
Power clean 5x 20kg, 25kg, 30kg, 35kg, 40kg
Press 5x 20kg, 25kg, 30kg, 35kg, 40kg + 10x 30kg
Squat 5x 40kg, 45kg, 50kg, 55kg, 60kg + 10x 50kg
Hyperextensions 20x
Leg raises 20x
29/7/15
Muscle clean & press 5x 20kg 25kg 30kg 35kg 40kg + 10x 30kg
Back squat 5x 40kg 45kg 50kg 55kg 60kg + 10x 50kg
Hyperextensions 20x
Leg raises 20x
Decided to do muscle cleans today (without the knee re-bend) as I managed to hit myself in the face with the bar on Monday. Worked out ok. Also combined the cleans and presses in one exercise which was a lot more taxing (in a good way though).
30/7/15
Light day just working on form and speed.
Squat 5x5
Press 5x5
Deadlift 5x5
That’s all.
31/7/15
Squat
5x 40kg
5x 45kg
5x 50kg
5x 55kg
3x 65kg
10x 50kg
Press
5x 20kg
5x 25kg
5x 30kg
5x 35kg
3x 42.5kg
10x 30kg
Deadlift
5x 40kg
5x 50kg
5x 60kg
5x 70kg
5x 80kg
Some light BB rows and curls to finish off.
Spent 8 days on a camping trip with the wife and kids, so plenty of walking, cycling, chasing around after the kids etc. No structured training (although I did sneak in a few squat sessions with my daughter sitting on my shoulders!). Awesome to get away from the pressures of daily life and spend some quality time enjoying the outdoors with family.
One thing I noticed spending all day with the kids is how unfit I really am. I may be getting stronger, but I’m definitely going to change things up a bit and do a lot more conditioning work.
8/8/15
Squat jumps
Push ups
Box jumps
Mountain climbers
3x rounds tabata style (20sec work/10sec rest). This left me sweating buckets, heaving for air and generally kicked my backside.
9/8/15
SG deadlift (from blocks) 2x5
SG high pull (from hang) 2x5
Hang power snatch 2x5
Power snatch (from blocks) 2x5
10/8/15
Suitcase carry 4x 1min each hand
Yoke carry 2x 1min
Zercher carry 2x 1min
Took minimal rest between carries and worked up a real sweat. Drew some really odd glances from neighbours too!
11/8/15
Power snatch (from blocks)
- Singles up to 50kg
- 5x3 @ 32.5kg (set every 45 secs)
- 5x2 @ 37.5kg (set every 45 secs)
- 5x1 @ 42.5kg (set every 45 secs)
It looks like you are practicing a lot of different things, which will keep you from getting bored. Including some more conditioning sounds like a great idea. Careful with box jumps, though; they are a great exercise, but hard on your Achilles tendons. Keep up the good work!