35 minute barbell circuit class followed by 45 minutes cruising on the cross trainer
Nothing mentally fatiguing but just nice to move the body after yesterday. Legs feeling better for it
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Shoulder focus
Part 1: 10 rounds
10 strict press (push when strict fails)
10 strict chins (supinated grip)
10 burpee box jump overs 24’
90 sec rest
Part 2: 5 rounds
10 db hang clean and press (each side)
15 toe to bar
Little rest as possible
Challenged myself on the strict press w 45kg and managed 6 sets before having to add push press for the last couple reps, at least 5 strict per set after that.
Burpee box jumps can run backwards through a field of dicks
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Looking big, those biceps looked PhotoShopped!
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Looking strong!
Im trying to work it out… are you following any particular program/guidelines while training, or are you just winging it?
tweet
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Hey mate, following Ryan Fischer’s HIIB 100 ebook at the moment and loving it
Well today was going great for a bit…
EMOM (40 min total)
10 cal row (x5)
5 Deads (x5)
10 cal row (x5)
5 Deads (x5)
Repeat again
Was using 150kg for the deads and really should have warmed up more than just two sets of 5
Anyways, slight pull in what feels like my rear felt so I shut it down. It’s minor, no bad pain I just didn’t want to fuck it up before Thursday.
Spewing as 100 reps with 150kg would have been awesome, but I’ll settle for 50 for today
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No redness, bruising or swelling so we should be fine
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Lat felt stiff yesterday so did a bunch of walking but that was about it. Woke up today and it felt 80% so back to business
10 rounds
10 db incline press
10 db row
50 double unders
90 sec rest
Then
4 rounds
10-12 seated curl
10-12 db overhead extensions
60 sec rest
I went light on the rows and only used 25s, focused on slow contractions and big squeeze, no pain or discomfort and actually felt good with a whole lot of blood in there. Definitely getting stronger pressing as last time I used the 20s and so I did again, this time it was super easy so I just made everything slow. For the double unders (still learning) I just skipped hard for 40 seconds, as that’s about the length of time it should take (based off the average of how Ryan sets up his cardio pieces)
The curls were fun. My girlfriend brought me home an AIS mesh tank from Canberra which I wore, and a guy today asked me what I trained in at the academy lol. Good times
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No training today as first day of PT at academy today, want to get a feel for it and see how I go
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You had me fooled!
My conditioning piece this morning was supposed to have double unders but I didn’t have all day. I rowed instead.
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Good luck at the academy mate.
I haven’t picked up this acronym, what is it?
High intensity interval bodybuilding? That’s my guess
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Nailed it
Academy is awesome. I love it.
Training has adjusted to accommodate the physical sessions too.
Currently doing Defranco Built Like a Badass 3 day program, with a 4th day for Power and speed/agility
The academy gym is dope. Tyres, sleds, assault bikes and ski ergs. Not many dumbbells but lots of bars, kettlebells and bands
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I should note, that I feel I’ve gotten my conditioning to a good point and I’m not primarily focused on improving strength as well.
I’m walking around a lean 83kg so I’ve definitely made some ‘good’ weight gain
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What’s an average day like at an Aussie academy?
Sounds amazing mate. Glad to hear you are going Ok.
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Varies a lot but at the moment each day is
Drill to begin
Some sort of computing
Some sort of legislation and law
Operational tactics or fitness
Investigation techniques etc.
I’m finding it so interesting.
Literally getting paid to train and get smarter so living it up while I can
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