I am still alive and training hard! Lots of work and life things going on (all good things) and have just put logging on the back burner. Also still using juggernaut BJJ app which is probably part of the reason I haven’t been logging on here as it does it for me. I’ll do a big upload soon of current goals/PRs etc.
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Yer there he is. Good to see you posting mate and glad to hear you are still working hard and that life is treating you well.
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Strength work
Squats 5x105, 120, 135 (8) and 12x105
Press 5x40, 45, 50 (8) and 13x40 superset with strict chins
Assistance SE circuit 3x20
Incline db press
Db row
kB swing
Db shrug
1 min plank
30-90 sec rest
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Good to see you post and good to see you still working hard. Hope everything is going well mate.
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Yeah brother, life is great!
Endurance today
Something something stupid dark 30
Run for 7 minutes, when timer goes off do
25 hand release push ups and 25 squats
Reset timer and keep running for another 7
This time do 50 alternating mountain climbers
Run again, then at 7 minutes do
10 burpees and 15 sit ups
Repeat until you’ve accrued 10km
54:17
Not bad, I was hoping to get a fair bit closer to 50mins but something to work on
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HIC - GC12
2.4km run
Recover for a minute
3 rounds of 20 hand release pushups, back extension, pull ups
Not a max effort run, probably about 80-85% HR which was the intent after yesterday.
Keep knocking
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Yesterday was endurance work
45 minutes
Sled drag fun run wearing a 20kg weight vest
Every 6 minutes do a 50m farmers carry with 32kg KBs
This was great for the traps, upper back and glutes/hams without being crushing
6 Likes
Strength work
Jumps x10
Deadlifts 3x5 with 117.5, 135, 152.5 + fsl x10
Bench 3x5 W 65, 75, 85 (8) + fsl x14 superset W 8 strict chins
Assistance 3x25
Hand release pushups
Trx rows
Reverse lunges
Mountain climbers
Dish hold 30-90 sec
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That sled session sounded horrible, nice work
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HIC today
Tabatta versaclimber
20 seconds on, 10 seconds off x8
1 minute rest
5 rounds
Couple sets of strict paused push ups
Superset with some hammer curls
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Recovery day today
Swim and Sauna
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Strength
Snatched 10 total
Squats 3x 112.5, 130, 145 (8) 112.5 (14)
Press 3x 42.5, 47.5, 52.5 (8) 42.5 (13)
Superset W 10 strict pull ups
Accessories 3x30
Incline db press
Db row
kB swing
Db shrug
60-90 sec plank
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Endurance
10km run - easy pace
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HIC
“300 re-up”
25 strict chin
50 push press
50 bent row
50 reverse lunge
50 hand release push up
50 toe to bar
25 strict chin
17:09
Toe to bar and reverse lunges killed me
Want to run this again with a 1 mile buy in & out
Good fun and awesome pump
5 Likes
HIC
6x100m swim efforts with 90-120 seconds rest
Really great workout. Can’t believe I’ve never bothered to swim as a workout previously. What an idiot.
I’m probably in the best condition I’ve been in years
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Looking lean and dangerous as always mate. What you weighing in at these days ?
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I was 80.2kg this arvo bro-ski
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That is fighting fit, for sure. Quality
Strength
Jumps x10
Deadlifts 3x 125, 140, 165 (6) 125 (12)
Bench 3x 70, 80, 90 (6) 70 (12)
Superset W 10 strict chins
Assistance SE cluster 3x30
Pushups
Mountain climbers
Squats
Back extension
Dish hold 60-90 seconds
5 Likes