Press (ss. Pull ups):
5 x 40kg
5 x 50kg
3 x 60kg
1 x 65kg
1 x 70kg
1 x 70kg
1 x 70kg
1 x 70kg
Press (giant set with lateral raises and BPA):
3 x 8 @ 50kg
Notes:
Press is in a really, really good place right now. I need to be smart and not fuck with this, it’s working. Will do 5 singles next session and then ready to progress. Likely go for a double, maybe add a fractional plate, we’ll see how I feel.
Need a smart plan for everything else, specifically squats and back, because I don’t currently have one. Maybe look at one of the push/pull/Squat templates from 531.
That sounds bang on the money for squats, sold. For back, I think a weekly goal of X pull ups should do the trick. Allows for a lot of flexibility, which will be essential with silly season approaching at work. Add daily burpees and some steady state cardio and I’m confident I can maintain or even progress until after Christmas.
Work for today:
1 mile run
5 x superset of 10 burpees and a hill/stair sprint
1 mile run back
Notes:
Planned a run to the local park for some pull ups but got most of the way there and spotted a little area that looked good for hill or stair sprints. Tried a few different routes, and scouted out some nearby parking so I can bring a kettlebell out and try some Apex Hills sometime.
So I’m trying to adopt a “something every day” approach. Yesterday was clean and press today will be burpees.
10 EMOM for 5 mins. OR maybe a ladder up 1-10. Not sure.
At least with the ladder up you get a warm up in the work out. Not looking forward to it
Thats because burpees suck. I’m doing similar though. I started with a “do something everyday” butni’m now just trying to make the 50 burpees a habit that I do regardless.
Yeah - burpees suck. Doing 50 a day is a good base line. Like doing 5 full depth pull ups. Or 25 press ups. Something I think a massive majority of people should be able to do.