Threshold run today
10 minutes nasal breathing pace
32 minutes threshold pace
10 minutes nasal breathing pace
A touch over 10km, which ended up being a 10km PR without feeling close to a max effort and also shows me how slow I generally run anything over middle distance 
Pr is a pr. Take them where you can!
Okay I doubled back on the high bar as my one true love is the low bar squat, plus form feels different in the legacy lifters so I need the practice
Day 3
A. Cleans 3RM 8RPE (100kg) then 85% x3 (85kg)
B. Squats 5RM 8RPE (180kg) then 90% for 2x5/8 (160kg)
C. Deficit RDL 3x8 (100/110/110)
D. Deep ROM leg press 3x10 (120/140/140)
E. Calf raises 1xERP
Happy with the session. Will take a few weeks to get into the groove of low bars in these shoes. Feel more power out of the ground but the elevated heel makes me go deeper into the hole and changes the rebound a little. In the long run I think it’ll be awesome
And so you should be. Super solid squatting mate
Also all my running metrics are trending in the right direction.
Obviously the estimated distance times that my watch/phone spit out are just that, estimates, but much like 1RM estimates and bf calipers as long as the measurement is heading in the right direction that’s the important thing
I may be a kindred spirit? “Love” may not be the word I’d use, but low bar squats are most definitely my favorite lift to perform, and to watch others perform. nice squatting, sir.
Day 4
A. CG bench 5RM (107.5) then 90% 2x5/8 (95kg)
B1. Weighted chins 4x10
B2. Face pulls 4x15
C1. DB tricep extensions 4x10
C2. DB pull over 4x10
C3. Deficit pushups 4x10 (failure on last set 15)
D1. Fat bar curls 4x10
D2. DB side raises 4x10
E. Unilateral farmers carry x3
Short intervals today
15 min nasal breathing warm up pace
7 rounds of
1 min run at 3:50ish pace
3 min run at 6:30ish pace
10 min nasal breathing cool down pace
About 8.5kms total
Boring zone two with nasal breathing
40 mins
Still sick in the head I see.
Getting that dad strength early
Something wrong with him.
Us too.
All a bunch of nutters
Just browsed through a couple weeks worth of posts and see that you’re still a freak of nature. I noticed you wrote “paused clean + 1 squat clean” for one of your complexes. Does that mean you normally do power cleans? With those quads, I assumed you’d be a full clean kind of guy.
I used to pretty much power clean everything until I couldn’t, but these days I’m being much more deliberate about doing full cleans to reinforce technique and also get some extra quad stimulus
Day 2
A. CG bench 5x5 (95kg)
B. Strict press 5RM (67.5kg) 2x5/8 (57.5kg)
C. Elevated Bent row 5RM (110kg) 2x5/7 (92.5kg)
D1. Fat grip incline bench 3x10 (50/60/60kg)
D2. Pull ups 3x10 (big stretch at bottom of each rep)
Fat grip bench is awesome for incline as it creates an extra inch or so of ROM and gave me a great stretch. Press slowly creeping up. Row strong, and reps all clean with a big stretch at the bottom
Tempo effort into cruise
2 min warm up
1 mile fast pace (5.41)
2 min back off
30 minute nasal breathing cruise
Felt pretty good to really open up. Pretty close to a max effort though.
So you’re saving us some taxpayer dollars now, by not needing your own body armor when on patrol. Beast mate, keep at it!
I don’t know how much ballistic protection I’d get out of them, maybe a rubber dart from a Nerf gun
Day 3
Late from work so had to train at 5pm with the civvies and also forgot my knee sleeves so super annoyed = super lifting strength
A. Cleans 3RM (110kg) then 3x 90kg
B. Back squat 5RM (185kg) then 2x5 (155kg)
C. Hamstring curls 3x8 heavy
D. Deep ROM leg press 3x10
