yeah don’t worry I feel you. Long days in boots and body armour!
2 Likes
Exam and interview this morning
Then hit a workout at the academy gym
ME Upper
Wednesday, May 14, 2025 at 1:12pm
Warm Up
football bar bench
Set 1: 40 kg x 5
Set 2: 60 kg x 3
Set 3: 80 kg x 3
Set 4: 90 kg x 2
Set 5: 100 kg x 1
Set 6: 105 kg x 1
Set 7: 107.5 kg x 1
Set 8: 110 kg x 1
Pull Up (Weighted)
Set 1: 20 kg x 8
Set 2: 20 kg x 8
Set 3: 20 kg x 8
Set 4: 20 kg x 7
Incline Bench Press (Dumbbell)
Set 1: 35 kg x 8
Set 2: 35 kg x 8
Set 3: 35 kg x 8
Set 4: 35 kg x 8
Seated Cable Row - V Grip (Cable)
Set 1: 60 kg x 15
Set 2: 60 kg x 13
Set 3: 60 kg x 15
JM Press (Barbell)
45x10x3
conditioning
8 Likes
Thats some impressive weight and reps on pull ups.
1 Like
Thanks mate!
They’ve done the academy gym up and it’s a freaking top notch facility now! Fresh cages, jammer arms, a whole variety of bars, new bumpers, athletic training platform type belt squat, big industrial pulldown/row machine, tru runners, concept 2 rowers and bikes. Big ski ergs and Assault bikes. makes me want to go back again
3 Likes
Can you still use the gym ?
1 Like
Yeah but it’s a 45 minute drive not in peak hour
1 Like
I’m adding these. 
Play around with your stance width and distance too! I’m limited by my platform but TBH that’s probably not too far off my stance when combat shooting so there’s some interplay
Yeah, the one I use is slightly different. I have worked up to as heavy as I am willing to go on belt squats, tired of bruising, but this should give a similar stimulus with a lot lighter weights.
Appreciate it.
Yeah for sure! Obviously the further your split the more single leg it’ll feel. Would be cool to prop a box or something and do Bulgarians!! That would fuck your quads up if you could rig it
1 Like
The box idea is great. Not sure there is room for it but it would definitely kick your butt as a belt squat SSB.
1 Like
Interval runs
4x1km W 2 min slow jog (not walk) recovery
3:35-3:40 pace
Pushing the envelope a bit here
7 Likes
DE lower
Friday, May 16, 2025 at 8:24pm
Warm Up
Set 1: 5min 0s
med ball slam
Set 1: 4 kg x 3
Set 2: 4 kg x 3
Set 3: 4 kg x 3
Set 4: 4 kg x 3
Set 5: 4 kg x 3
bulgarian split squat jump
Set 1: 5 kg x 3
Set 2: 5 kg x 3
Set 3: 5 kg x 3
Set 4: 5 kg x 3
Set 5: 5 kg x 3
belt squat split squat
“Last set pretty smoked”
Set 1: 150 kg x 8
Set 2: 150 kg x 8
Set 3: 150 kg x 8
deficit deadlift
Set 1: 110 kg x 8
Set 2: 110 kg x 8
Set 3: 110 kg x 8
Side Bend (Dumbbell)
“KB”
Set 1: 20 kg x 10
Set 2: 20 kg x 10
Set 3: 20 kg x 10
conditioning
“Assault Bike: 20 hard/40 cruise for 5 mins”
Set 1: 5min 0s
9 Likes
Split squats for reps with 150KG. 
That’s impressive!
1 Like
it’s definitely not as crazy as it sounds, I’ve always found my legs work together on split squats so if doesn’t really feel like a single leg exercise. I definitely couldn’t do this as a Bulgarian Split Squat
1 Like
DE upper
Monday, May 19, 2025 at 9:51am
Warm Up
Set 1: 4min 0s
Floor Press (Dumbbell)
Set 1: 22.5 kg x 3
Set 2: 22.5 kg x 3
Set 3: 22.5 kg x 3
Set 4: 22.5 kg x 3
Set 5: 22.5 kg x 3
Set 6: 22.5 kg x 3
Set 7: 22.5 kg x 3
Set 8: 22.5 kg x 3
smart burpees
Set 1: 3 reps
Set 2: 3 reps
Set 3: 3 reps
Set 4: 3 reps
Set 5: 3 reps
Shoulder Press (Dumbbell)
Set 1: 25 kg x 10
Set 2: 25 kg x 10
Set 3: 25 kg x 10
Set 4: 25 kg x 8
Lat Pulldown - Close Grip (Cable)
Set 1: 82.5 kg x 12
Set 2: 82.5 kg x 12
Set 3: 82.5 kg x 12
Set 4: 82.5 kg x 12
lying bicep curl
“This is the nastiest bicep stretch and burn I’ve ever felt. God damn.”
Set 1: 7.5 kg x 12
Set 2: 7.5 kg x 11
Set 3: 7.5 kg x 11
Face Pull
Set 1: 25 kg x 15
Set 2: 25 kg x 15
Set 3: 25 kg x 15
conditioning
“30s ski erg/10 pushup/10 air squat x5 rounds”
Set 1: 5min 0s
8 Likes
35 minute fartlek run
4 Likes
I put some lock laces on my Altras and boy was that s great move. Fits like a second skin and doesn’t come loose
3 Likes
A couple fast runs in to and back out of work. 10km total
Today was a deload
3x10 of
Db RDL
Db lunge
Deficit pushups
Db lat focused rows
7 Likes
All time PB 5km.
19:45
Felt great in the first km and then just absolutely let it rip.
10RPE, full gassed.
10 Likes