When I can get all the way up to 20km I’ll be doing alright
W2d5
1a ohp 5x5 w 55kg last set 8
1b chins 5x12+
2a hang cleans 4x5 w 75kg
2b dips 4x15+
3 squats 4x5 w 140kg (1 extra set high bar 100kg for 10)
Good days training
2 Likes
Is this still TB Operator you’re running? I too have begun supersetting the main lifts, which I feel is more effective (and fun) then just doing a set every 3 minutes.
1 Like
Yeah brother, still operator. Second 6 week wave.
1 Like
Short on time so
4 rounds
Calf raise
Arnold press
Db curl
Close grip pushups
15-25 reps each
4 Likes
W3D1
I’m not gonna bother typing the chins/dips any more lol. Takes too long. Just assume I’m always supersetting chins after a push and dips or pushups after a pull.
- Press 4x3 w 60kg
- Hang clean 4x3 w 85kg
- Squats 4x3 w 150kg then 120x5 high bar
Incline press/rear delt pump x3
3 Likes
W3D4
This week has become a bit of a deload. No HIC, might sneak in another strength session Saturday
- Press 4x3 60kg
- Hang clean 3x3 w 80kg
- Squat 3x3 w 150kg
Thicc boi doin thicc boi tings
W3d6
- 4x3 press w 60kg
- 4x3 hang clean w 85kg
- 4x3 squat w 150kg + 1x6 high bar 120kg
I wore a belt on the last set of 150. Haven’t squatted with a belt in fucking ages. Felt like I put on the cheat code. Pretty cool.
Weighed 83.8 so I’m hanging up higher than normal. So as uncomfortable as it is to be always eating and softer than usual, it’s working. Keep the goal the goal
4 Likes
Nice work as usual @kleinhound my man
Operator is just Gain city. Why? It’s consistent hard working over time. No major thought process, no fluff, no optional paralysis.
Just simple straight up work.
You’re crushing it bro
1 Like
Thanks brother.
Simple, effective, good for the soul.
1 Like
W4d1
- Press 5x5 w 50kg, last set 10 reps
- Chins w 10kg
- Hang cleans 3x5 w 75kg
- Dips
- Squats 5x5 w 120kg eaaaaasy. Did a few singles up to 180kg. All easy.
Bonus pump x3 rounds
Incline bench, wide/med/close grip
Db bent over row
Bonus bonus pump
100 face pulls
Bonus bonus bonus pump
Poundstone curls w 20kg barbell
Had to rest in the down position about 4 times. Awful stuff.
Couple blokes in wheelchairs getting after it today. Fucking inspirational stuff. Probably why I went so far off script haha
3 Likes
W4d2
Treadmill stress test
Start at 8km and increase by .5km every minute
Got up to 17km/h before the shins had enough
My running technique is so abysmal lol I’m a limbering wreck.
10 minutes accumulated plank n shank
1 Like
Still about 83.6kg
Consistently sitting between 83 and 84kg.
Honestly I hate shovelling food and it fucks with my head, however I know weight/size is the goal and tbh if I wasn’t doing so much conditioning I’d probably be growing quicker.
I feel a lot less lean than this photo looks and I feel particularly bloated around my sides and back, although I know this is mostly in my head.
Legs are getting bigger because all my pants fit more snug now
6 Likes
Your 83 is so much better looking than mine!! I weighed myself last night and after a couple of months of stress at work, reduced training intensity and poor eating. I have lost 5kg without even trying. The good news is i can see my shoulder veins again and I dont feel like I am going to split my work pants all the time. The bad news is that extra weight deff helped me be stronger.
2 Likes
W4d3
- Press 5x5 w 50kg (last set 12 reps, might be a pr)
- Chins
- Hang clean 3x3 w 72.5kg
- Dips
-
Squats 3x5 w 120 + 8 w 100kg high bar
-
3 rds
Incline bench mixed grips
Db bent row -
Face pulls x100
1 Like
Do you think it was strength or better bracing?
A big belly deff helps squats. I think bench isnt much effected by bodyweight for me.
W4D4
Black on oxygen. I love this workout. It hurts in the best ways
5rds
30kb swing
800m run
Rest 3 min
First 4 runs were good, then tib ant went numb and right let got pins and needles in the foot so had to slow down.
Went away pretty quickly afterwards, most likely due to the fact that I run with such lumbering foot strikes
3 Likes
It’s a good one for sure.
1 Like
One of those workouts where you walk away feeling like a complete legend
1 Like