This is the first time in a loooong time that I’ve benched 100kg (225lb) for a set of 10.
I set my arms to what I would describe as a normal bench width for this. All the CG work is working it seems
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Yesterday was hill repeats
The usual warm ups etc
Then 6x hill efforts up, 1 min rest slow jog down and go again
Today
18.4km run, slower than goal pace
Average pace of 5:24 per km
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W12
A. Pause cleans 3RM (100kg)
B. Squat 5x3 (170kg)
C. Deadlift 5RM (180kg)
D. Hamstring curls
Super conservative with the deads, first rep felt like a 6RPE but harder to wedge throughout the set and probably ended with about 2-3 in the tank. Plenty more weeks to build this up.
Squats felt unkillable and I set the rack at the lower height this time
7 Likes
Day 2
A. Bench 5x3 (110kg)
B1. Incline DB press 4x8
B2. Deficit pushups 4x
C. Ez bar preacher curls 4x20
D1. DB tricep extensions 8x6
D2. Tricep pushdowns 8x10
Kept my bench at a thumb length wider than CG. Felt awesome!
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Goal pace intervals
Warm up, cadence drills, acceleration drills
6x800m at 4:30 with 3 min walking rest
This workout has become pretty easy now, which I guess is the point of it
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Day 3… we’re cooking now
A. Wave cleans 1x105kg, 3x90kg, 1x110kg, 3x95kg, 1x115kg, 3x100kg
B. Squats 3RM (200kg) then 170x3/6
C. Good mornings 3RM (120kg) then 2x3 at 100kg
D. Hamstring curls 4x12
Let’s go
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Day 4
A. Bench 3RM (120kg) then 2x3 85%
B1. Fat grip cg floor press 4x8
B2. Fat grip row 4x8
C1. Lat pulldown 4x12
C2. Barbell upright row 4x10
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Magic mile
Usual warm up, cadence and acceleration drills
1 mile at hard pace: 6:11
5 min cool down
Not bad, felt like I was running slower than I was, which is a good thing. First Km split was 3:40 and didn’t feel like I was really sending it. I’ll expect to be running in the 5s by the end of this
5 Likes
Speed intervals
Warm up
Cadence & acceleration drills
8x800m fast w 3 min walking breaks
Pace was between 3:45 and 4:10. Tried not to go faster than 3:45 as the goal is speed repeats and not all out sprints 
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This is good stuff,
But then seeing this
and thinking Fkn beast. Quality
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Week 13. Day 1
Felt really under recovered today, and so I just did what I considered the bare minimum
A. 2x wave load hang cleans, 1x90/3x70, 1x100/3x80
B. Squat 1RM (205kg) then 75% for 5 (155kg)
Just had no zip in my movements today so called it there
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Given the second time feeling burned out in the space of a couple weeks I’m going to drop a day of lifting. I’m as strong and big as I’ve ever been so that goal has been accomplished.
I’m going to carry that size and strength over into a 3DPW lifting based on WS4SB and continue building my aerobic base with 3 days running. This is goal specific for work.
Today was a lot of fun, way less time consuming and I was able to display my newfound strength
Burpees ball slams x10
A. Incline bench to 3RM (90kg PR)
B. Incline DB press 2x max (30kg x18/14)
C1. Hammer strength row 4x12
C2. Face Pulls 4x12
D. Shrug machine 3x12
E. Reclining bicep curl 3x10-12
CONDITIONING
21-15-9
KB swing
Burpees
Total workout including warm ups less than 40 minutes. Wild pump and felt athletic. 85kg on the scales.
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Once my aerobic base is where I want it to be I’ll drop the third running day and add back a second lower day, probably focused on more sled/carry work. Let’s call this westside for operators
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Interval runs
Warm up and normal drills
6x800 m at 3:50 to 4:10 pace
3 min walking recovery between efforts
I was honestly trying to run 4:30 pace but I felt like I was hitting the brakes just to stay at 4:15. Not a bad problem to have I guess
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Rest day yesterday - amazing what a scheduled rest can do mentally and physically. I was looking forward to training today.
Repetitive Effort day today
A. Strict pull ups (pause at bottom and with chin above bar), 3 sets to failure 18/13/9
B1. Hammer strength pull down 4x8-12
B2. DB rear delt cleans 4x8-10
C. Side raise machine 3x17/14/12
D1. DB shrugs 3x20
D2. Close grip bench 3x20
E. Plate pinches 3x20 seconds
Conditioning
Little chipper today
50 pushups
40 lunges
30 sit ups
20 box jump overs
10 toe to bar
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That has a nice ring to it!
1 Like
Hahaha I was kind of taking the piss out of myself. Haven’t earned the right to call myself an operator!
Let’s go with Westside for LEOs
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Top set pin press was 75kg x3
Happy with that
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1/2 marathon goal pace intervals
Warm up > footwork > acceleration
6x800m intervals at 4:35
3 min walking recovery between efforts.
Slowly bumping up the walking speed too
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