Ya missed a spot right above your lip there pal.
Lol for real though, I can never do a mustache with a buzz cut. I love either, but if I combine the too I just end up giving off some “hide your children” kinda vibes. Maybe it’s the baby face I’ve still got, but the look never works for me. (Which, as I’m unwilling to depart with the stache, simply means I must let my glorious mane grow)
#14
Conditioning workout with the MMA boys this morning.
It was a circuit of striking, wall work and wrestling for them. I was the wrestling round so I basically got 30 minutes of work wrestling them. Coach said work em so I put then pace on them
Then an hour of open mat. Was able to work open guard passing against some good guys and set my guillotine up from some odd spots. A good day out
#15
Ground to overhead
5x5 72%
Pt circuit 25x 4-count
Flutter kicks
Jumping jacks
Mountain climbers
Extra delt work
1x rest pause machine shoulder press
40kg per side 10-6-5
#16
Squats
5x5 72%
1.5 mile run in plate carrier
A little quicker at 11.5km/hr (12:37)
#17
Incline db press
5x5 72%
Pt circuit in plate carrier x4 rounds
10 air squat
10 box jump
20 pushups
20 sit up
20 jumping jacks
#18
45 min ruck/run
4.6 miles
#19
Bb row
5x5 W 72%
Ss W pushups
1x giant set
Rd fly to failure
Shoulder press rest/pause 40kgx 13-7-6
Rd fly to failure
Didn’t have much time today, in and out in around 20 mins
#20
Chins
5x8 superset with dips
3 mile run
Better pace today, started slower and built which was a better idea. Still not at full clip but much better running form. No watching instructional haha
21:44
#21
Ground to overhead
5x5 78%
25x4-count: flutter kicks/mountain climbers/jumping jacks
Bonus 3x20 lateral raise/pullover superset
#22
Squats 5x5 78% (bumped up a bit and did 140 5x5 as this is last week of 5x5 and these were feeling easy)
1.5 mile run in plate carrier 11:55
Definitely more in the tank here. I think I might even drop the vest for the last couple and try to put on some PR times.
#23
Incline db press
5x5 78% (rounded to 35kg DBS)
4 rounds in plate carrier
10 squat
10 box jump
20 pushup
20 sit up
20 jumping jack
No rest
#25
am - 4 mile run in to work (no plate carrier)
29ish minutes, decent clip
pm - will do a recovery ruck walk
#26
1hr BJJ hard positional rounds and a ten minute round to end
Bw circuit of
Push ups
Pull ups
Squats
Sit ups at home to follow
Today is actually #26
Row 5x5 78%
Superset 30 push-ups
Rest pause machine shoulder press
45kg x11-6-5
Definitely getting stronger here, will up the weight again
Skipped bw PT as a bit sick and feeling flat
#27
Chins in plate carrier
5x9 superset pushups
3 mile tempo run
23:40
I was actually hitting a good pace for the first 1.5 mile and was looking to up tempo but then my old friend shin splints raised his ugly head.
It felt more numbing than ‘pain’ and just took all the power out of my right leg so I had to slow waaay down. Tried to build again in the final 3/4 mile to salvage my time a bit
#28
1.5 hour open mat
Got some really good rounds in with a high level blue belt, black belt and the returning Nora who won double gold an no gi worlds for purple belt
Awesome hard rounds. Highlight probably all of them yelling at my coach that I needed to be promoted haha.
#29
Ground to overhead
5x3 84%
Well…ohp has been feeling the best it’s ever felt and I think it’s due to taking every rep from the floor is making me use maximal force
Anyway I did 5x3 with 60kg which was my conservative 1RM to start the program, so that’s something.
#30
Squats
Was supposed to be 5x5 84% but still got man flu and didn’t have the energy to do that many squats
Told myself if I could hit a decent 3RM for today that I could go home, ala Jack Shit 531.
Went 190x3, probably had another rep or two in the tank.
I’ll do a 5x5 next week instead of the programmed 3RM attempt.
Tossing up whether I’ll do the 1.5 mile in carrier outside in the sun. Can’t really breathe but it might open me up
Won’t run but will just wear the carrier while I walk the dog for an hour. Recovery ruck style
#31
1 hr ruck decent pace