On a shooting/operational safety trainer course for three weeks so logging might be sparse.
Great day on the tools today. Rounds coming out of the hand like Gungnir.
45 minute negative split run once home.
Back still not 100% yet so have really dialed back any weights (apart from last Sunday when I went to a wicked training camp and squatted 190 for a triple 
)
Yelp!
Working through a hypertrophy focus block as my back improves, really trying to rebuild everything around it.
Much lighter lower body stuff focusing on movement quality, while still getting some athletic work in there.
Legs today
5x8 high bar squats LIGHT
3x12 BB reverse lunges, slow and deliberate
3x14 jumping lunge W twist holding plate
5x10 DB RDL light and controlled stretch
5x20 sec flutter kicks onto band. These LIT up my hamstrings and ass. These really help me with hamstring running strength
After legs had a rest day
Next was shoulders
4x8 push press
3x12 1/2 kneeling LM press
3x12 DB muscle clean and press
3x9 IYT (1 of each = 1 rep)
4x12 DB side raise
Finished with some 20 second efforts at 3:10 pace for cadence work to grease the groove.
Today was a 40 minute ruck in the 10kg vest, 6% incline at 6.2km pace focusing on a fast cadence and stiff ankles
put them quads away there may be women and children present.
Still dominating in here I trust fella.
Spoke to him the other day, he is good but just busy. He’ll be back.
What’s up motherfuckers, sorry I’ve been AWOL fixing my back and shit
Training has been up and down but I’m back and ready to finish out the Tnation challenge
Norweigan 4x4 running today. It’s probably my favourite hard running session, only because it’s over quickly. TLDR version is
Warm up
4x 4:00 rounds of hard running at 85-95% HR OR 3-5km best pace, followed by a 3 min recovery each round where the goal is to drop HR into low aerobic zone and keep it there. For me it’s a walk that builds into a slow jog once HR low enough, you don’t want it to drop completely.
Anyway it’s total balls and hurts my lugs, lactate system and ego but it’s very time efficient
Pacing was 3:55-3:52 per round
Monday was
Warm up 4x25
Bench press 30kg
TRX row
Banded oh tricep extensions
Slingshot bench press 10x4 110kg
DB push press 5RM 35kg then 2x5 30kg
Dips, deep ROM, bw+10kg 4x18/16/13/12
Superset
Pull ups, pause at bottom, bw+10kg 4x12/8/6/5
Today was
Warm up 4x25
Empty sled leg press
Hamstring curls
Calf raises
Hang clean 8x2 (work up final three sets) 80kg then 90/90/100kg
Front squat 3RM 140kg then 2x3 120kg
Good mornings 3x8 55kg
Hamstring curls 5x10 55kg
Disgusting effort on that run. How is the back going?
Thanks man!
I’d say it’s probably 90-95%
Every now and then if I move funny or something I’ll be aware that it’s starting to tense a bit around the disc but I think the actual bulge is gone and it’s just habitual muscle guarding.
My legs hurt
Last night
Warm up 4x25 chest press, lat pull down, db rolling triceps
5x10 close grip bench 80kg
Strict press 10RM 55kg then 2x10 45kg
Bent BB row 5x10 80kg
1 set rest pause strict barbell curls 40kg 9/6/5
Warm up
4x25 leg press, ham curl, calf raise
Clean complex build to max of 2 full clean + 2 pause at knee clean. 100kg moved really well here
High bar squats 5x10 at 120kg. Cooked my quads.
Snatch grip dead’s build to heavy 5 of 150kg. No back off sets today
4x4 run today at 4:00 pace. Legs were a little stiff and sore from the high bar squats, specifically my adductors
Okay, for my birthday my wife bought me a series of programs from Hard To Kill Fitness that I’ve been meaning to try. Now that my back is feeling good I’m going to do them in their intended order. My new “goal” for the Tnation challenge is to not get distracted by shiny things
Phase 1 - DB only HIIT body building. Resilience/prep phase.
W1d1 - push. All exercises 4x30/30 work/rest
DB flat press
Incline db fly
Half kneeling db press
Db side raise
Db Cuban press
Db rolling triceps
Db incline kickbacks
Everything with the intention of constant tension. Nasty pump
W1d2 - pull. 4x30/30
Db bent rows
Db upright rows
Db rear delt fly
Db seated power clean
Db prone press
Db curls
Db hammer curls with iso hold
My arms/upper back were pumped like crazy
Legs got cooked
4x30/30 of
Db reverse lunges
Db RDL
Db Bulgarian split squat
Single leg glute bridge
Db static marching
Db single leg calf raise
God damn 30 seconds of Bulgarians feels like it goes forever and the 30 seconds rest feels like 3 seconds
