Pretty happy with using the 40s for all three sets and probably like RPE 8 across to 9 by last set. Definitely getting stronger here
5 Likes
Day 4
A. Bulg SS W 6 count eccentric 3x3 top set 100kg which is a monster PR. I am very pleased with the control here and this is possible my greatest gym feat at 82kg.
B. BB good mornings 4x6
C. Cossack squats 2x10
D. Copenhagen planks 2x35 seconds
E. KB static marching for 3 mins with 2 burpees per drop
Biggest difference here was I did a warm up/mobility drills. DeFranco limber 11. Don’t know when I decided I was too good for this but it is an excellent lower body warm up
5 Likes
Sorry mate posted that on the wrong thread. Senior moment 
Looking jacked as always and 100 Bulgarian is no joke. Well done.
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Outrageous glute Dom’s today, but well earned
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Those crafty Bulgarians will get you every time
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If I can build to a 1RM of 140kg Bulgarian I will consider myself truly strong
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140 would be truly exceptional. Great goal and only good things can come from trying to achieve this.
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1hr fun run with 20 pushups/12 pull ups every 6 minutes
Touch over 9kms at a comfortable pace
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Mobility/stability work
Simple 6/limber 11
Cable face pulls 3x13
Cable external rotation 3x12
Full ROM slow back extensions 3x8
BW ATG lunges W extended pause 2x8
Standing adductor machine 2x12
Seated calf raise 3x12 superset W dorsiflexion 3x30-40
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Microcycle 2 - Isometric focus
Week 4 day 1
A. Max effort floor press 102.5kg x4, 92.5kg x8
B. Seated DB Z press 3x10
C. Seated DB Z press 60% of top set x50
D. Back Attack (plate Isometric row, DB row, DB rear delt fly) 3 rounds 30 sec/15-20 reps
E. 100 - 150 overhead tricep extensions rest pause style until done
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Day 2 - max effort lower
A. below knee rack pull 5-7RM (200x5) then 90% amrap (conservative 180x5 explosive)
B1. RFE BB RDL 3x10
B2. Zercher reverse lunge 3x10
B3. Weighted pull ups 3x10 w 10kg
C1. Half kneeling cable wood chop 4x15
C2. Banded face pull w pull apart grip 4x20
So the face pull thing, you just grab the band much closer than you normally would so that you need to perform a pull apart at the same time as the face pull. Done with intent and control this absolutely lit up my rear delt and shoulder girdle
5 Likes
Day 3 Isometric focus
A. Flat DB press w 3 count iso hold 3x6 40kg
B1. Lat pull down 4x8-12
B2. Band pull apart 4x20-30
C1. 5-10 second eccentric wide pushup 5x10
C2. TBar row 5x15
D. Barbell curls w 40% bw 50 reps
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Warm up was DeFranco simple 6 and some super light DB 6 ways
Multiple sets of 6 w 40s is a recent PR. I’ve probably done more a while ago but not for a long time. Trending up
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My old Garmin shit itself at the start of the year so last week I ordered myself a new forerunner 225
What a luxury to have a smart watch while running again haha. The AI on this thing seems pretty cool, has a built in running coach that I’ve set for a 5KM PR, based off my last recorded best 5K.
Today it just had me do a recovery/base build run of 4km sticking between 5:35 and 6:00 ks. Records RPE and how you’re feeling at the end of the run to adjust for the next one, it’ll be interesting to see how it learns and programs for me.
It’ll also be awesome to monitor my sleep again as I found that to be a great way of knowing when to really send a workout
7 Likes
Day 4
Sleep score - 92 (excellent quality/very good recovery)
A. Bulg Split Squat 3x5 w pause, top set 90kg
B1. Explosive KB swings 4x12
B2. KB shrugs 4x20
B3. KB gorilla rows 4x15
C. 1&1/2 rep DB goblet squats, 1x10 then 1xAMRAP w 40% bw which was gross
D. Copenhagen planks 4x15 sec
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If you dont log the run, did it even happen.
I’ll be interested to see how you go with it re wearing it overnight. For me I’ve worn my fitbit overnight a few times. But I never get a good sleep with it on. Subconscious brain not used to it, or electronic signals etc messing with sleep… who knows. (cool stats to get though from it)
I sleep fine with it on tbh.
The software is so much better now, it used to just give me total time asleep, plus deep/light sleep.
Now it rates it with a score based on deep/light/rem/movement and waking moments.
For example last night I got over 8 hours, and my deep sleep was excellent, however I woke up several times and was restless in my sleep, so my quality was only fair by comparison to yesterday
2 Likes
Todays run
43 mins at 6:01-5:35 pace
7.62km average pace 5:43.
Been doing all of my running outdoors and I live in a moderately hilly area so there’s lots of natural undulation which makes it fun to try and keep a steady pace…‘fun’…
6 Likes