split stance push press
“6x8 w 50% bw”
Set 1: 42.5 kg x 8
Set 2: 42.5 kg x 8
Set 3: 42.5 kg x 8
Set 4: 42.5 kg x 8
Set 5: 42.5 kg x 8
Set 6: 42.5 kg x 8
DB high pull jumping jack
“4x10 w 40% bw”
Set 1: 15 kg x 10
Set 2: 15 kg x 10
Set 3: 15 kg x 10
Set 4: 15 kg x 10
Single Arm Landmine Press (Barbell)
“4x10 w 20% bw”
Set 1: 15 kg x 10
Set 2: 15 kg x 10
Set 3: 15 kg x 10
Set 4: 15 kg x 10
Lateral Raise (Dumbbell)
“3x15”
Set 1: 7 kg x 15
Set 2: 9 kg x 15
Set 3: 9 kg x 15
split stance overhead hold
“Wide split. Narrow grip to mimic holding object overhead”
Set 1: 20 kg - 40s
Set 2: 20 kg - 40s
Set 3: 20 kg - 40s
Set 4: 20 kg - 40s
Started running to hit a goal for work and was thinking about your run workouts. Mad how you run like that. I’ve got so much work to do to be able to do that.
Deadlift (Trap bar)
“Plus band. Focus on explosive concentric”
Set 1: 82.5 kg x 8
Set 2: 82.5 kg x 8
Set 3: 82.5 kg x 8
Set 4: 82.5 kg x 8
Set 5: 82.5 kg x 8
Set 6: 82.5 kg x 8
banded KB swing
“Red band not mini”
Set 1: 20 kg x 15
Set 2: 20 kg x 15
Set 3: 20 kg x 15
Set 4: 20 kg x 15
Dumbbell Row
“50% PU weight. Tempo is 2 up 2 down rhythmic”
Set 1: 27.5 kg x 12
Set 2: 27.5 kg x 12
Set 3: 27.5 kg x 12
Set 4: 27.5 kg x 12
Set 5: 27.5 kg x 12
barbell roll out
Set 1: 60 kg x 10
Set 2: 60 kg x 10
Set 3: 60 kg x 10
eccentric pull up drops
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 10 reps
TRX trust falls
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps
Switched gyms. Got a nicer space for O lifts and some cool new pieces of equipment.
I’ve been neglecting my conditioning and as nice as being able to do a full hypertrophy split with a second running workout per day would be ace I just don’t have the time with family. 4 lifting days per week is a perfect amount that it doesn’t matter if I drop a day or two. 7 is just too hopeful I’ll be using a lot of what I’ve learned from performance first though.
FF phase 1 day 1
Tuesday, Jan 28, 2025 at 11:17am
Hang Snatch
Set 1: 55 kg x 2
Set 2: 55 kg x 2
Set 3: 55 kg x 2
Set 4: 55 kg x 2
Set 5: 55 kg x 2
Set 6: 55 kg x 2
belt squat
Set 1: 150 kg x 10
Set 2: 190 kg x 10
Set 3: 190 kg x 10
Set 4: 190 kg x 10
Set 5: 170 kg x 10
snatch grip deadlift
Set 1: 140 kg x 5
Set 2: 120 kg x 5
Set 3: 120 kg x 5
Farmers Walk
3x40m w 28kg
Rowing Machine
“Record 1km split for 2k TT”
Set 1: 1km - 4min
Set 2: 1km - 4min
Welcome to the eternal struggle haha.
So true though. I personally have set myself the goal of just “do SOMETHING every day” - and that works out as roughly 4 days of lifting/week. I know for fact I’m a better father & husband if I’ve trained that day.
Oh for sure. I’d rather be home with my daughter or taking her swimming etc that going to the gym for myself these days. I still love to train, don’t get me wrong. If the option is there I’ll take it, but if it’s a choice between her or myself it’s her every time
Busy couple weeks. Decided to enroll for my Sergeant qualification course so that plus studying for the exam with a bebbeh in tow is going to take a chunk of time.
Still, I’ll be damned if I don’t finish this “12 week” hypertrophy block even if it takes me 24 weeks. I have a nasty habit of jumping ship and finding a reason to justify it.
Back 5
6x8 trap bar DL W band, slow/fast eccentric/concentric
4x15 banded KB swings
5x12 single arm DB row
4x10 dynamic/eccentric chins
3x10 fat man row
4x10 ab rollout
