RUN + murph prep
10 min at 10km pace
5 min at 5km pace
2 min recovery jog
Twice through
Then was supposed to be a 16 min emom
8x odds 15 TRX row/even 15 pushup
8x odds 5 pull-up/even 15 squats
But I just did it straight through without rest. It was pretty quick but the pull-ups were tough after the rows
LIFT
Mobility stuff
High bar squats 5x5 140/150/160/170/140kg
BB rev lunge 3x12 60/65/65kg
DB incline squeeze press 3x12 superset with DB upright rows 3x12
Kroc rows 2x15 40kg no rest between sets or sides
Half kneeling paloff press 2x12 superset with depth jumps 2x6
RUN
Combined my murph prep which was a 1 mile TT with my duration work
10 minute warm up
1 mile best effort (5:55)
Maintain zone 3 for remainder of 90 minutes
This week has been a deload week.
Still touching 75% on bench/sq/dl though. Runs all pretty easy
Reload week over
The next 6 weeks will apparently be building towards 1RM testing which is cool.
LIFT
warm ups
Bench 5x4 100/100/105/105/105kg
CG bench 3x10 paused 60kg
DB row paused 3x8 40kg
DB goblet squat paused 3x8 40kg
Wall sit 3x30s SS with deficit jump lunges 3x6
Plank 2 mins
Run
Speed intervals
12 min warm up/build
12x 20 sec max effort/45 sec jog/walk
12 min cool down
Still dominating life in here fella?
Yes hello!
Still kicking ass!
I stopped my subscription to IBEX the other week. I’ll probably use it again in the future but I’m cutting back on expenses.
I also switched gyms to a small family owned one which I’m loving. No more bodybuilding crowd with camera selfies and scienced based lifters hogging equipment to do weird ineffective exercises.
I’m doing DeFranco build like a badass weights 3x per week and then aiming to hit 2x Norwegian 4x4 runs. I’ve then got room for a long run too if work and time permits.
So about five weeks ago I won a big promotion and jumped from Constable to Brevet Sergeant, which is effectively skipping two ranks, but then my sergeant got moved and I was told I’ll be the acting sergeant for the foreseeable future 
pretty awesome but an absolute kick up the ass in responsibility
congrats
this is awesome.
looks like I wont be invited . LOL
Incredible news and I am sure absolutely deserved from you work ethic and commitment. Well done sir.
Nice one, all whilst balancing dad duties too. Appreciate the update, chuffed to read this for you!
The little warrior princess started walking at 10.5 months so she’s had me on my toes since then! 14 months and the time just freaking flies
Daddy’s home
Clean complex (2 cleans W pause at knee + 2 full cleans) build to 100kg with some back offs
Squats 5x10 at 130kg
Snatch grip dead’s W straps build up to 5x150kg
Bonus calves and abs
@simo74 I missed U bby
Great to see you back sir. Hope you are ready to get some work done.
CG bench 5x10 W 75kg + 8-10 pull ups
Strict press 10x w 55kg then 2x10 W 45kg
Bent row 5x10 85kg + 12 upright row
Unilateral farmers walk x3 + rear delt fly
Semi deload
Hang cleans 6x2 at 75kg
Front squats 3x3 at 125kg
BB good mornings 2x8 at 55kg SS ab wheel
Fat Grip KB unilateral farmers walk 3x20m
Yesterday was
Bench 5x5 at 105kg
DB push press 3x5 at 27.5kg
Dips + pull ups superset in WV and pull ups on fat grips
Today didn’t get to train as I was solo dadding with my wife having her end of year staff show.
I did some arms and rice digs when the little chickpea went down after her bath. That’ll do
RFESS 3x5 each leg at 100kg
Snatch grip floating dead’s W straps 2x5 at 135kg
Unilateral landmine DL 4x8 at 30kg
Rice digs 30/30 rest to work 4 sets
My glutes are so sore from yesterday
Clean complex (1 pause + 1 power) work to heavy single 105kg
Close grip bench 3x10 at 80kg
Strict press 3x10 at 45kg
Barbell row 3x10 at 80kg
Rice digs until forearms feel like they’re full of concrete
Squats 140kg x8 and then an all time PR of 20.
Was meant to be 4x8 but first set felt so good I just went for it!
Hamstring curl 3x8
Concept 2 bike 30 mins low threshold pace