New profile pic! Love it.
2 Likes
HIC
8km tempo run
38ish minutes. Picked a silly route, big uphill portion for the middle 3km and cooked myself. Was sitting at 4:20ish pace prior to that 
5 Likes
I’m thinking of trailing the IBEX lift/run programming.
I love the idea of Tactical Barbell but honestly I do get bored just doing three lifts, which kills the buy in a bit for me.
I have been loving running more though, so the IBEX would tick that box too. I dunno
1 Like
Did a full body strength day because I felt like a lift and it worked around my pec issues
Warm up
Pull ups 5x6 w 10kg
Deadlifts 4x6 w 160kg
Standing DB strict press 4x12/10/8/8
Standing DB push press 1x max with second set of strict press
Banded heels elevated squats 2x25
Staggered stance DB RDL 3x15
Supset seated calf 2x18 w seated rear delt fly 2x12
Lat mobilization and stretching.
IBEX app is very cool, whole program laid out start to finish with rest times, videos if you need them, and swap outs for all movements, target percentages but also session overview and goals for if you want to push or are fatigued.
10 Likes
Good training week so far.
Monday full body (bench focus) + extra ‘easy’ run
Tuesday hard interval runs (5x5 min at 10k pb pace w 2 min jogs
Wednesday full body (squat focus)
Thursday 2 mile fast ruck 8% incline with 10kg
7 Likes
Weighted pull ups 5x5 w 20kg then bodyweight for 20/14
Deadlifts 4x6 w 165kg
Bradford press 3x12 w 30kg then push press 1x6 w 60kg following final set, no rest
Superset 1+1/4 goblet squats and DB lateral lunges 3x12 & 6 respectively
Rear delt kickbacks and weighted dead bugs to finish
8 Likes
Long run day
80 minute run. Kept it very cruisey at an average pace of 5:24 and ended up with 14.86km. Felt like I could have run at that pace forever on the flat and was able to keep it consistent even uphill on the way home
7 Likes
Man I hate this double line spacing bullshit
Here’s how to fix the double spacing.
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Thank
You!
Run today as gym was shut
Intervals, 12x400m
Starting at 10km pace and building to 1 mile pace over the rounds. 1 min standing rest between each
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Bench 5x5 102.5kg then 80kg x18
Bent row 4x8 80kg
1/2 kneeling single arm Arnold’s 3x12 17.5kg
High box step up 3x10 15kg per hand
Deficit RDL 3x10 100kg
Hammer curls 3x14 superset bw tricep extn
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Damn that’s a big set. Quality
1 Like
I thought I was cooked at 15 but managed to eek out three more breathing reps. I think my all time PR with 80kg is about 20
3 Likes
High bar squats 5x5 140/145/145/145/147.5kg
High bar tempo squats 2x4 120kg
DB incline press 3x10 30kg
Front rack reverse lunge (not alternating) 3x8 40/50/50kg
Band pull apart 3x15/Tate press 3x10 15kg
Suitcase high knee march 3x30 sec
Seated DB jumps 3x4
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45 minute easy run today. Started at 5:45 pace and slowly built to 5:10 but made sure I was never breathing heavily. Final 5 minutes pushed out to 4:30 pace focusing on form and breathing and finished feeling fresh
6 Likes
I’m thoroughly enjoying the IBEX programming, and I like having the ability to switch and change, or layer programs on top of each other.
I also LOVE that for the programs like lift/run which are ongoing that it only gives you your current week or programming and doesn’t let you look ahead. I’m a shocker for getting too distracted by upcoming phases/blocks and not truly giving everything to my current session. I found that a lot doing the Travis Mash programming I had, I LOVED the programs but kept looking too far to the future
5 Likes
Lift
Mobilization/activation
Pull ups 4x10, last 2 reps per set tempo reps
Deadlifts 5x5 170kg
Strict db press 4x12/10/8/8 W 22.5/22.5/25/25
Db push press 1x max W 22.5 18 reps
Banded heels elevated squats 2x30
Banded hamstring curl 2x18
Seated calf raise 2x18
Seated rear delt fly 2x12
8 Likes
Run
11km
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LIFT
mobility/priming
Bench 5x 100/102.5/105/105/105
Pendlay row 3x10 80kg
DB fly 3x12 17.5kg
Front foot elevated split squat 3x15 SS staggered stance KB swing 3x10
Alternating DB curl 3x10 SS DB overhead tricep extensions 3x10
7 Likes