Easy conditioning today - 2 mile weighted vest walk
5x5/3/1 Portals - Template review and results
Finished the write up if anyone fancies a read
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5s Pro, FSL 5x5 3’s week, workout 1
Warmup HLR 1x10, KB snatch 1x3, lying leg curls 1x15
SSB Squat:
101kg x5
115kg x5
129kg x5
FSL 101kg 3x5
Accessory
BB Deadlift from blocks double overhand grip 110kg - 5, 8, 8
125kg - 6, 7, 6
Close grip bench
70kg x12
80kg - 2x8
85kg x8
60kg x20
Chest supported Swiss bar row 65kg - 12, 12, 14, 12, 10
Daily work
Pullaparts x55
Pushdowns x30
Curls x10
Core x30
Neck x25
Superset BB dead’s with Squat. Got some feedback from the mrs the block lifting woke her up so canning that and will have to go at good mornings next week which I’ve never got working for me.
4 Likes
Hard Conditioning
x9 hill sprints - increased length of sprints
20 min recovery walk
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5s Pro, FSL 5x5 3’s week, workout 2
Warmup: HLR 1x10, Plyo Pressups 2x4
Swiss Bar Bench:
70kg x5
80kg x5
90kg x5
FSL 70kg 5x5
(one of these points were the TM gives rounded to the 0 %'s)
Weighted Chins:
BW x12
5kg - 10,11
10kg 2x8
15kg - 4,5
BW x9
Total =67
RFE Hatfield - 0
Landmine Press - 0
Daily Work
Pullaparts x80
Pushdowns x25
Neck x35
Got round to weighing myself this morning - 226.8lbs which was about what I thought. This equates to around 15lbs gained over around 12 weeks. Probably the best I’ve looked at 16 stone and given my chins have been going up in numbers a good state of affairs. Really proved to myself I don’t need to track food and just trust myself and the process. Also think I got my gaining strategy right in only a moderate increase in carbs but using more calories through fat as in nuts. peanut butter and whole eggs.
Was late getting out this morning and my daughter got up so missed single leg and press accessory. Will either get at it later or hit a WOD tomorrow which covers the bases
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Yesterday - conditioning:
Random WOD but adapted based on missing accessory on Tuesday
15-12-9-6-3
Goblet Split Squats 24kg (each leg)
DB KB Clean and Press 20kg
Med Ball V Ups 8kg
Done in 11:41
Followed by Daily Work
Pullaparts x80
Pushdowns x20
Curls x20
Back Ext x20
Short recovery walk.
Today - 5s Pro, FSL 5x5 3’s week, workout 3
Warmup: HLR 1x10, KB Swing into High Pull 20kg 1x5, 24kg 1x5
Trap Bar Deadlift
147kg x5
168kg x5
189kg x5
FSL 147kg 25 reps done Malcolm X style in 03:15
Accessory
Zercher Reverse Lunge - bar x10, 10kg a side - 3x10
Pallof Press - 10,15
Unilateral DB Press 35kg - 8,8,10*, 19kg x20* *= rest pause on weaker side
BW Pullups - 6,10,10,8
Daily Work
Face Pull x60
Pushdowns x30
Curls x20
Split today into 2 due to time constraints, first session was all TBDL, second part was around 45 mins later and was accessory and daily work. By the second session I really hadn’t got much energy but persevered and stuck it out albeit with less volume than planned. Think the lack of food yesterday came round to bite me plus some external stress but these workouts are still ultra important as rather than take the easy way out and skip turning up and doing some work means I’m still moving forward.
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5s Pro, FSL 5x5 3’s week, workout 4
Viking Press:
53kg x5
61kg x5
68kg x5
FSL 53kg 5x5
Accessory
DB 1 arm Row 40kg - 10,12,14x2,12x2 (both sides)
Swiss Bar Hip Thrust - 75kg 2x15, 85kg x12, 95kg x12
DB Side Lateral Raise 9kg - 4x15
Daily Work
Pullaparts x100
Pushdowns x35
Unbroken BB Curls x43
Neck x30
Core x45
Weighed myself today, down just 1lb which given it’s the first week of dieting I would have thought would have been more. Think I’ll probably end up doing 6 weeks of dieting and 2 5s pro cycles followed by 7WP test week. Reduction of food has really been telling in the quality of the sessions and recovery, feeling quite sore this week. Still think my shoulders are a bit achy from the Wednesday WOD doing clean and press but they felt hugely effective. Think I might programme the exercise as an accessory.
4 Likes
Yesterday - easy conditioning 2.5 mile weighted vest walk
Today - 5s Pro, FSL 5x5, 5s week workout 1
SSB Squats
93kg x5
108kg x5
122kg x5
FSL 93kg
Accessory
Swiss bar row 65kg - 12, 14
70kg x12
75kg x10, 10
Close grip bench:
70kg x12
80kg 2x10
SSB GM’s - bar x15, 40kg - 10, 12, 50kg - 2x10
Daily work
Pullaparts x70
Pushdowns x45
Curls x30
Core x30
Neck x20
Watched a YouTube video from Squat University on the SSB Good Morning. Using the pointers from that the exercise felt pretty decent to be fair for the first time using it for a long while
4 Likes
Hard Conditioning x8 hill sprints, followed by 1 mile walk.
Lack of food felt like it was biting as I felt more gassed than usual.
4 Likes
Today - 5s Pro, FSL 5x5, 5s week workout 2
Swiss Bar Bench:
65kg x5
75kg x5
85kg x5
FSL 65kg 5x5
Accessory
Weighted Chins:
BW x13
5kg 2x10
10kg 2x8
15kg - 5,6
BW x11
Total =71 +4 reps from last week
Hatfield RFE Squat:
40kg - 2x15
60kg x10
80kg x6
Unilateral Landmine Press:
20kg x15
30kg 2x12
40kg 2x6
Daily Work
Pullaparts x70
Neck x50
Pushdowns x30
Curls x30
Core x40
Back Ext x20
Supersetting Squats and Landmine Press at the end was a bit of a conditioning bonus as it really got the heart rate up.
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Hard Conditioning
x8 hill sprints, 1 mile recovery walk
4 Likes
Yesterday - hard conditioning:
KB swings 24kg x100
Sit-ups x80
Press-ups x60
Goblet lunges 24kg x40
Burpees x20
KB snatches 20kg x10
Done in 19:22
Daily work
Pullaparts x75
Pushdowns x30
Curls x30
Today - 5s Pro
Trap Bar Deadlift 5s Pro
136kg x5
157kg x5
178kg x3
Viking Press SSL 57kg 5x5
Accessory
Pull-ups BW only - 10, 10, 10, 8
DB row 40kg - 12, 12,12
Unilateral DB bench 26.5kg x15
Swiss bar hip thrust:
85kg x14
Daily work
Pullaparts x70
Core x20
I missed the lifting workout from yesterday so combined 5s pro on deadlift and some Viking press until my daughter got up hence being light in the accessory and daily work. Only hit 3 on top set of dead’s which I’ll allude to.
Last couple of days have been a real shit show, my daughter had blood in her urine 5 days after starting a new anti epilepsy medication so ended up in hospital last couple of days whilst my youngest was at home so I had to just settle for conditioning on Thursday before I headed out to work. Fortunately the blood stopped as quickly as it started and may have just been the new medication bedding in so she’s out now. Didn’t get back until late last night so I didn’t actually eat dinner and drank very little so suffered this morning energy wise
We found out last month that she has a rare genetic condition called Niemann Pick type C which is sadly life limiting and progressive. I don’t say this to elicit any sympathy as she is still with us and after having a few weeks to digest all of this I’m just thankful for her being here and in some ways we’ve been incredibly lucky as a lot of children who have this disease don’t make it much past a couple of years from birth. I’m also thankful I have work and training to keep me occupied and I still have the fire inside to keep pushing myself as she needs me to be strong physically and mentally.
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Rough stuff man. Life is not fair but it’s an admirable attitude you’ve got. Hope things are the best that they can be.
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Sorry to hear that, life can be cruel at times. Great attitude though but don’t feel like you need to keep yourself together all the time. Just enjoy every day as it comes.
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@cdep89 @rugby_lifting thanks for your kind words, just taking each day at a time
Yesterday got a weighted vest walk in, just under 3 miles in the end.
Today - 5s Pro, FSL 5x5 1s week, workout 1
SSB Squats 5s Pro
108kg x5
122kg x5
137kg x5
FSL 108kg 5x5
Chest supported Swiss Bar row:
70kg - 12, 12
75kg - 10, 10
65kg x14
Close grip bench:
70kg x12
80kg - 10,10
85kg x8
60kg x21
SSB Good Mornings
40kg x15
50kg - 2x10
55kg - 10
Med ball V ups/pallof press - 15, 15, 20
Daily work
Pullaparts x90
Pushdowns x100
Unbroken BB Curls x47
Neck x35
5 Likes
Hard Conditioning
x9 hill sprints followed by 20 min walk
Put the feelers out to play on Saturday so might condense the Thursday and Friday workouts into 1
6 Likes
Working at home today so got a quick fire conditioning workout in before getting my youngest ready for school:
10-8-6-4-2 ladder
Burpees
KB Swings (24kg)
Squats
Situps
Done in a bit under 5 mins
5s Pro, FSL 5x5 1s week, workout 2
Swiss Bar Bench:
75kg x5
85kg x5
95kg x5
FSL 75kg 5x5
Accessory:
Weighted Chins:
BW x15
5kg - 10,11
10kg - 9,8
15kg - 7,6
BW x14
Total = 70 - +9 from last week
RFE SSB Hatfield Squat 10kg per side - 2x15
Unilateral Landmine Press:
25kg x14
30kg 2x12
35kg x6 (focus on power/speed)
30kg x6 (focus on power/speed)
Daily Work
Pullaparts x75
Pushdowns x35
Curls x35
Neck x30
Bit disrupted due to people wanting me to do some actual work.
I don’t know what’s going on with chins but it’s working, using the same weights and loading schemes I’m massively improving the numbers each week. This approach is clearly working, might even chuck in a set or 2 using a 20kg plate next week. Single leg work I pulled up early on due to time, soreness, and the last couple of landmine presses I went for speed over reps.
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I’ll say!
Sorry if I missed it, but what loading schemes are you using, exactly?
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It’s nothing I’ve divined from anywhere in particular more I just made it up as I went along based on some intuition. When I ran Krypteia my chins were stalling in terms of just going for 5x10 and trying to bump up the weight so wanted to try something completely different where after the initial BW set I do 2 sets on each weight going up incrementally and then do a BW finisher set. I like the approach so will continue to milk it for all it’s worth.
3 Likes
Hard Conditioning
x7 hill sprints, 20 min recovery walk
Pulled up early today with consideration to DL’s tomorrow, dieting and rugby on Saturday. Still a decent workout
4 Likes
5s Pro, FSL 5x5 1s week, workout 3
Trap Bar Deadlifts 5s Pro:
157kg x5
178kg x5
199kg x5
FSL - 0
Accessory:
Pullups BW only - 8, 10, 10, 10
Unilateral DB Bench - 24kg x15, 26.5kg x15, 29kg x15, 34kg x12* (rest/pause weaker side)
Swiss Bar Hip Thrust:
85kg 2x12
95kg - 12,14
Daily Work
Pullaparts x60
Pushdowns x25
Curls x25
Core x25
Kept it bit lighter on the volume side was expecting to play rugby but mrs and kids have come down with the lurgy so probably best I be a responsible parent instead. Will hit the press workout as usual in the morning
4 Likes