5 Likes
#32 incline db
5x5 W 37.5kg
Well considering my conservative 3rm was 35kg I’d say I’ve gotten stronger.
Superset W sets of 20+ rear delt fly
3 rounds no plate carrier
40 air squat
20 box jump
40 pushup
40 sit up
Some extra delt stuff on the seated plate loaded press. This machine has been magic for my pressing as an accessory I think.
5 Likes
#33 bent over row
5x5 84% 110kg
50x 4 count mountain climbers
50x arm haulers
50x jump squats
Extra machine press Rest Pause
50kg per side 7-6-5 reps. Happy with this progress
4 Likes
#34 chins
5x10 in plate carrier
In circuit with
5x 25 pushups
5x 10 db lateral raise
I’ll run in to work tomorrow which is 4.5 miles (instead of just a 3 mile tonight)
3 Likes
#35
4.07 mile run to work
31:43
Not too bad, got held up twice W traffic but otherwise a clear run. Horrible shin splints in right leg though
1 Like
#36
Clean and strict press
3RM 70kg
Happy enough with this. Something to keep building on and stronger than when I started
3 Likes
#37
Squat
3RM - 200kg
Might have even had an extra rep spare. Very close to an all time PR.
Extra calf work. Will start alternating my ‘extra’ fluff between delts and calves. Hopefully that will help sort out these shin splints at least a little
4 Likes
#38
Incline db press 3RM - 45kg DBS
Man I’m almost certain this is the most weight I’ve ever got up for a single on the incline, let alone a triple. It was a true max on my left side too. Very cool.
Also dropped wife at work and did a 5k run home
Then gym with my friend Bec to help her with form
Jiu jitsu tonight
5 Likes
#39
5 mile ruck
Some bonus rest pause stuff
Smith machine seated press
Barbell curl
Tricep pushdowns
Seated calf raise
2 Likes
Also Jiu Jitsu this morning
Lots of wrestling rounds, my favourite.
Had some great success against a biiiiig 120kg dude. I had to stay very very busy, but ultimately I was able to actually go on the offensive by wearing him out with high volume hand fighting, snap downs and shot/re-shots.
Wrestling is definitely my strong suit vs a traditional pull/sweep type game.
Got some great feedback and tips from one of the black belts in attendance who was watching my rounds, will definitely be able to apply to my next session.
3 Likes
#40
Bent over row 3RM
140kg was where I started to unconsciously use a bit of body english
Felt wonderfully stable up to that point
Bonus behind the neck press and calf raises
3 Likes
BJJ tonight 1hr rounds
Then stayed back to help get the MMA boys ready for next weekend with some wrestling specific stuff.
Kinda cool to be fast becoming their go-to guy for wrestling (obviously besides from coach)
4 Likes
Deload week at the moment.
Some easy runs, low volume BW work and BJJ
Nothing crazy to report
1 Like
Entering the power phase. More of a MetCon type phase but who am I to argue.
#41
Warm up - assault bike/air squats/box jumps/pushups
5 rounds of
10x4 count jumping jacks
20 kB clean alternating
10 kB get ups alternating
20 kB side to side swing
Cool down 60% 1 mile run
Bonus delts and calves
7 Likes
What does calf training look like for you, if you don’t mind me asking?
Nothing special man,
Usually high rep sets of either seated calf raise or standing calf raise. Usually 20+ reps and then a long stretch afterwards
2 Likes
#42
1 mile warm up jog
3 rounds W 40kg barbell
20 deadlift
20 front squat
20 ground to overhead
20 floor press
5 min airdyne cool down
4 Likes
How’s the running form going?
1 Like
Think it’s going okay, should be some quicker runs in this phase, and still a few 3mile pacer runs too.
Hoping the extra attention to calves will hold off the shin splints too so I can realise all the work with some consistent times
1 Like
#43
Quicker workout today
Warm up 3 rounds 20 air squat, pushup and sit up
Weight vest
100 walking lunges
50 step ups
100 pushups
Then walked the dog in vest for an hour
3 Likes