UnKillable Kleinhound 2: This time he's more unkillable-er

Training Training Logs
4552

There’s been a lot of high intensity running this week and my hamstrings are feeling it for sure. Glad tomorrow is a rest day :joy:

2 Likes
4553

Week 4 - day 1

WARM UP x5
5 bw row
10 air squat
10 sit up

STRENGTH A x5
Max pull ups
22/16/12/11/9

STRENGTH B x5
4 deadlift 160kg across the board
4 DB bench press 35kg across the board

I.O.U conditioning to make up in the week

6 Likes
4554

Day 2 - high intensity run

Warm up
1km steady increasing pace from a 5min to a 3min km in the last minute

Rest to full HR recovery

2.4km max effort - 9:30 very happy with this

Rest 5 minutes

1.6km max effort - 6:00 pretty chuffed and felt like I could have maybe gone sub 6 if I started quicker

7 Likes
4555

Transitioned this week into a global strength/stability and lactate power phase to support higher intensity running & injury prevention

Week 1

Day 1

  1. Max effort bench 5RM then 90% amrap
  2. Weighted dips 4x8-20
    3a. 1/2 kneeling single arm cable row 4x12
    3b. Iso hold YWT 4x15 sec per position
    4a. Cable lateral raise 4x8
    4b. KB gunslinger curls 4x12
  3. DeFranco BB circuit x2

Day 2

  1. Max effort SSB squat 5RM then 90% amrap
  2. Single leg machine press 3x10
  3. DB RDLs 4x12
  4. RKC plank 2x8 reps
  5. 50 cal max effort assault bike

Day 3
5x 400m efforts

Day 4

  1. 6 second eccentric DB press 3x6
  2. 50 reps for time W 60% DB press weight
    3a. Alternating machine pulldown 4x8-12
    3b. Rear delt DB fly 4x8-10
  3. 1/2 kneeling single arm DB press 3x10
    5a. BB curls x100
    5b. Tricep pushdowns x100
  4. 21-15-9 burpees and AB cals

Day 5

  1. 6 sec eccentric Bulg SS 3x5
  2. Weighted back extensions 4x10
  3. Cossack squats 3x8
  4. Copenhagen planks 3x25 second
  5. Farmers walks 3 min max distance w 32kg KBs and 5 burpees per drop
  6. Tabata AB 8x20/10, 2 rounds
8 Likes
4556

We’re going for tank build, Ferrari engine

5 Likes
4557

1hr long slow aerobic jog

1 Like
4559

Haha love that

1 Like
4560

Week 2

Day 1

  1. Bench 5RM 105kg then 90kgx10
  2. Dips 4x10-12 W 24kg
  3. Half kneeling cable row 4x12 superset with iso YWT 4x15 sec
  4. Cable lateral raise 4x10 superset W KB gunslinger curl 4x8
  5. Conditioning 20 min bike ride push pace
7 Likes
4561

Day 2

  1. ME SSB 5-7RM - 140x6 then 125x8
  2. Single leg press 3x8-10
  3. DB RDL 4x10 40kg
  4. RKC plank 2x8
  5. Conditioning 5 min AB max cals
6 Likes
4562

Day 3

A. Incline db press 3x5 W 6 second eccentric
B. 50 reps for time with 60% top set A
C1. Isolateral pulldown 4x12
C2. Rear delt fly 4x15
D. Half kneeling single arm DB press 3x13
E1. 100 curls
E2. 100 tricep pushdowns
CONDITIONING
5km run home from work tonight

6 Likes
4563

Day 4

A. Bulgarian split squats 6 sec eccentric 3x4 top set 82.5kg then a bw only isometric lunge hold for time
B. KB bearhug back extensions 4x10
C1. Cossack squats 3x10 slow and deep as possible
C2. Copenhagen planks 3x40 seconds
D. KB farmers carry 3 minute challenge, 5 burpees per drop. Only two drops today. Forearms on fire

The cossack/Copenhagen combo torched my adductors, will recover and then do either sprints or hills later

4 Likes
4564

Bit of lovemaking on the assualt bike

1 minute max effort
4 minutes recovery/rebuilt effort
For 35 minutes

Then some light fluff
3x15-20 curls/triceps
3x10-12 calf raise/Lu raises

5 Likes
4565

Week 3 day 1

A. Bench press 3-7RM then 90% amrap
B. Dips 4x20 bodyweight
C1. Half kneeling cable row 4x12
C2. Iso hold YWT 4x20 sec
D1. Machine lateral raise 4x10
D2. KB gunslinger curls 4x10
CONDITIONING
DeFranco barbell complex 3x10 + 5 strict chins

2 Likes
4566

36 today.

Not bad for a lifetime natural. 183lb on the scale today

1000017664
10000176641512×2688 149 KB

1000017666
10000176661512×2688 161 KB

10 Likes
4567

Looking lean and jacked as always mate. Quality

1 Like
4568

Day 2

A. ME squats 5-7RM 180kg 8.5rpe then 160kgx8
B. Single leg press 3x8
C. DB RDLs 4x12 W 40s
D. RKC planks 2x5

6 Likes
4569

I should say this was on a straight bar, not SSB. But they felt awesome. I haven’t squatted ‘heavy’ with a straight bar in a while so was surprised when the first one flew up

5 Likes
4570

Is this a single at 180 followed by a set of 8 at 160 ?

Either way 8 at 160 is nice squatting dude.

1 Like
4571

Nah 5 at 180kg then a drop set of 8 at 160

2 Likes
4572

Day 3 - final eccentric focus upper

A. Incline DB press 3x4 W 6 second eccentric 40kgs
B. 50 incline press for time W 60% of above, rounded to 25kg
C1. Isolateral pulldown machine 4x12
C2. Db rear delt fly 4x15
D. Half kneeling db press 3x10
E1. Empty bar curls 100
E2. Tricep pushdowns 100

8 Likes