Flashback training picture from 7 years ago today. Man…I’ve changed a lot. 7kg of scale weight but a total recomp
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Mate I’ll have 2 tubs of that supplement please.
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That’s a crazy transformation! I love that you’re doing it so old school too with your training style. In fact, the way you train is similar to how I train, you just move more weight and run faster.
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Day 4
A. Close grip bench 5RM (115kg) then 85% 5+ (95kg x11)
B1. Weighted chins 3x10 +12kg
B2. Face pulls 3x15
C1. DB tricep extensions 3x10 17.5kg
C2. KB pullover 3x10 24kg
C3. Pushups 3x10-20
D. Fat bar curls 3x10
E. Carry/neck extensions/DB side raises circuit 3x lots of reps
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Run/walk/run day
10 min warm up nasal breathing
8.1km run/walk/run
10 min cool down nasal breathing
Total was 11km
Tackled this okay, kept the walks between 30 and 45 seconds and didn’t come close to fully gassing myself. A good starting point
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800m repeats
5 min nasal breathing warm up
5x800m run (slightly faster than goal pace)
3 min rest between efforts
5 min nasal breathing cool down
This is a pretty easy session tbh. The 3 min walk is a full recovery
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Bro you have giant legs even in the first picture. Are you into cycling or something???
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I hated these the most when I used to run.
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Hahaha nah man that’s just a combination of always loving to sprint and do squats + genetics
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Man I wish I could get into that haha
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Do what you hate, but do it like you love it
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Week 8
Day 1
A. Clean pulls build to a 5RM (160kg)
B. Front squat 5x5 (130kg)
C. Good mornings - nope
D. DB reverse lunges - nope
Just wasn’t feeling it today. Hit my two main movements and called it a day. 5x5 with 130 is a huge volume PR on front squats so I’m cool with it
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Day 2
A. Close grip bench 5x5 (102.5kg)
B. Strict press 5RM (70kg) then 85% AMRAP (60kg x7)
C. Deficit row 5RM (120kg) then 85% AMRAP (102.5kg x8)
D1. Fat grip incline bench 3x10 (62.5kg)
D2. Wide grip pull ups 3x12 super strict form with 1 second hang
Very good. Proper 10RPE on the press and row today
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I don’t know what the community guidelines say about posting links regarding fund raisers but I’m doing the push up challenge (alongside my normal training) to raise money for mental health.
Link is in my Instagram stories and bio if you want to donate at all.
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That’s awesome!
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you and @wiseman83 areboth doing this. Must be an Aussie thing
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Hill runs today
5 min warm up - nasal breathing
Cadence drills x4
Acceleration gliders x4
Hill repeats x6
15 sec up
1 min walking break
15 sec down
5 minute cool down - nasal breathing
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You should be, too. Haha
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Ran out of time this evening, night shift and life admin meant I had to skip the squat workout
Got my pushups in so that’s a small win.
I have no doubt I would have hit 195 for 5 given adequate time, and will just move ahead with the program as if that occurred.
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