High intensity run day
Did the Cooper 12 min run test today
Got 2.9km with an estimated VO2max of 53, which is about 5 points higher than my Garmin score. Truth is probably somewhere in the middle I would guess.
I’m confident I can probably get 3.1+ in perfect conditions, never as good as possible during night shift but still happy. Opening KM was 3.30ish so just need to work on pace endurance
Forgot to log the rest of this week. Shifted ME lower to Thursday as my QL on my left side was feeling rubbish, still a little tender. Managed a single at 200kg on the back squat. Other than that everything pretty in line with previous week
Start of lower body speed focus phase (8 weeks)
Right front delt is feeling a bit grindy so giving it some time off.
Day 1 Max Effort upper (but not really)
A1. Cable row 4x12
A2. Cuban press 4x8
B. ME close grip bench not done
C. SE 2x max reps not done
D. KB carries 4 sets
E1. Incline DB curls 3x8
E2. Neck flexion 3x12
Day 2 - lower power
A. RFESS jumps 5x3 W light KBs
B. Forward sled drag sprints 4x max efforts (full resistance)
C. Hamstring curls 4x10
D1. Copenhagen plank 4x20 sec
D2. Weighted sit up 4x10
Good day. Felt dialed in and stuck to the goal, BE FAST
Day 3 - modified ME lower
A. ME front squats 5x1 at 90-95%
B. RFESS DB 3x6-8
C. Adductor machine 3x12
D1. Back extensions 3x12
D2. KB side bend 3x12
E. Standing calf raise 4x12
I really liked this approach to ME day and might even apply it to upper as well. 5 singles within 90-95 was an awesome stimulus with a good amount of grind where every rep felt dialed in
Day 4 - rep upper, pull focus
A. Weighted pull ups, 3x max reps W 20kg, strict, 7/7/6
B1. Lat pulldown 4x12
B2. Bent over RD fly 4x10
C. DB side raise (chest supported, slight forward lean) 4x8
D1. DB shrugs 3x20
D2. Chest machine press 3x12
E1. Plate pinch 3x20 seconds
E2. Neck extension 3x12
Run effort day
Accrue efforts to 2.4km
5x400m with 3 minute rest
Was cooking today, all efforts between 3:05 and 3:30 pace
Then finished a few missed exercises from the week. Good times
Week 2
Mod ME upper
A1. Machine row 4x12
A2. Cuban press 4x8
B. CG bench 7x1 90%
C. Deficit tempo pushups 2x max
D. Farmers carry 4 trips w KBs
E1. Incline DB curls 3x8
E2. Neck flexion 3x12
Shoulder felt great pressing second, and the 90% was moving really quickly. We’ll see how this goes
I need to work pushups into my chest and arm days
Yeah man I had written down to do JM press as supplemental but then I thought, it’s been ages since I gave any love to strict pushups
Day 2 - DE speed
A. RFESS jumps 8x3 w 8kg KBs
B. Sled drag sprints 5x until speed dips
C. Hamstring extensions on total hip machine 4x12, really good stretch and contraction on these surprisingly
D1. Copenhagen planks 4x20 sec
D2. Weighted sit ups 4x10
E. DB lateral raise 1x metabolic burnout (MB)set
F. Calf raises on leg press 1x MB set
MB set is just basically one big rest pause cluster type thing with light weight. 20ish reps on the first set then going for as many mini sets as I can take afterwards with good form and big stretches. Fucking torched my delts and calves
Day 3 - ME Lower
A. ME box squats 6x1 90-95% (180/180/185/185/190/190)
B. DB split squat 3x8
C1. GHR back extensions 4x12
C2. KB side bends 4x10
That was it. Good session and did what it needed to.
Day 4 - high rep upper
A. Weighted pull ups (strict dead hang, pause at top) 3x max with 20kg 8/7/7
B1. Lat pulldown 4x 32/25/18/18
B2. Rear delt fly 4x20
C. DB lateral raise 4x20/18/18/16
D1. DB shrugs 3x20
D2. Chest machine press 3x20/18/18
E1. Grippers 3x25
E2. Neck extensions 3x12
Thoughts and prayers to any and all involved or impacted directly or indirectly by the cowardly stabbing attacks in Sydney.
All my respect and gratitude to the members of the public who attempted to intervene and render aid to those in need.
My absolute respect to the solo member who entered and shot the offender.
Day 5
High intensity intervals
4x600m max effort
World just gets crazier
Feel like I’ve been slacking lately, putting too many eggs into one basket. Becoming killable. Can’t be having that.
Resetting the mind, remembering who I am and what brought me to the dance.
There is no spoon
A. Close grip bench 10x3 (95kg)
B. Push press 5RM (80kg) then 2x5 (65kg)
C1. Weighted dips 20kg 8/8/7/5
C2. Weighted NG chins 20kg 7/8/8/5
D. DB side raises 1x extended rest pause
E. Conditioning 4x500m row max effort.
Threw up everywhere in the bathroom.
We are coming back
Tuesday
A. Hang squat clean slow eccentric 8x2 70kg
B. Front squat slow eccentrics 3RM (120kg) then 2x3 107.5kg
C. SSB good mornings 3x8 50kg
D1. Hamstring curls 4x10
D2. Wide pull ups 4x10
E. Calf raises 1xERP
CONDITIONING
5 min max cals on echo bike (85)
Legs were soooo toast by the bike, they were like trying to push concrete through a pipe
What is ERP?