because girls love the curls
Above was a lie, that was end week 2.
W3d1
Warm up, jumps and throws
Squats 5x107.5/125/140, 3x5 125
Bench 5x67.5/77.5/87.5, 5x5 77.5
Pushups 10 mins
Superset 10 bicep curl W 5 GHR
100 tricep extensions to round out
5 Likes
Yesterday’s run was 50mins in the green zone
2 Likes
W3d2
Warm up, jumps, throws
Deadlift 5x 112.5/130/150kg, 3x5 130kg
Press 5x 35/40/45, 5x5 40kg
Chins 10 mins - 90 strict
Half kneeling db press 5x10
Goblet split squat 5x10
5 min sled drag alternating forwards/backwards
Warm up is pretty much always 5 min airdyne decent pace
Jumps were 10x bulg split squat
Throws were windmill deadball slam (take ball from right hip then arc overhead and slam at left hip)
7 Likes
W3D3
Warm up/Jumps/throws
Squats 5x112.5/132.5/150kg, 3x5 132.5kg
Bench 5x 72.5/82.5/92.5kg,
Hand release pushups 10 minutes
Superset 5x10
Lat pull down
KB side bend
5 Likes
Fartlek run
1 min hard, 1 min easy
2 min hard, 2 min easy
3 min hard, 3 min easy
4 min hard, 4 min easy
Kept a cracking pace until the last 2 mins of hard running.
Bit of arms to finish
6 Likes
Solid work in here as always! 
1 Like
45 minute green zone jog
Got a shitty cold at the moment so rugged up and just sweated it out
7 Likes
W4d1
Warm up/jumps/throws
Deadlift 5x 122.5/140/160kg, 3x5 140kg
Press 5x 37.5/42.5/47.5kg, 5x5 42.5kg
Pull ups 10 min (75, very conservative)
Press - flat db press rule of 50
Single kB reverse lunges 3x10
Tabata ski erg 6 mins
5 Likes
1km intervals x4 today
Ran my first two at about 3.30 pace, third at 4:20 and then just coasted the last one at 4:40
7 Likes
thats a very decent pace mate. Remind me to never do anything that required me to run away from you.
1 Like
W4d2
Warm ups/jumps/throws
Squat 5x 125/140/155kg, 3x5 140kg
Bench 5x 75/87.5/97.5kg, 5x5 87.5kg
Pushups 10 min
Lat pulldown 5x10
Plank 5x1 min
11 Likes
Cruisey run today
35min green zone
Basic HR stuff for the gas tank
9 Likes
excuse my ignorance but I assume this is a heart rate thing, that or Adelaide now has coloured zones in the city ?
1 Like
Well I mean the bike zones are green but yeah HR zone.
LOL now I have an image if you cruising the bike lanes
1 Like
So it’s been radio silent but I’ve just been heads down hammering training and work. 531 on the back burner right now because it suits me more as a maintenance program than a peaking one. Rolling a 6 days per week aimed at tactical operators by an Aussie group. Giving me what I need.
If nothing else my back looks unreal
8 Likes
Today was full upper body
3x max chins into 1 min plank
3x max pushups into 20 leg raise
3x12 single arm row into 10 pushups
3x15 incline press into 5 chins
4x barbell 21s into 10 pushups
4x15 db tricep extension into 5 chins
Finisher - 5 rounds
20 db Russian twist
20 sit ups
5 chins
10 pushups
10 Likes
High intensity send
400m sprint
20 burpees
20 chins
400m sprint
15 burpees
15 chins
400m sprint
10 burpees
10 chins
400m sprint
5 burpees
5 chins
400m sprint
Pick up my lungs, then
1 min plank, 1 min rest x3
10 Likes
Looking great mate but we really only want to see the massive quad pump.
1 Like