Accessory done in between sets:
HLR 3x15
Pressups 4x20
Pullups 4x10
Daily Work done in between sets
Pullaparts x60
Pushdowns x40
Unbroken empty BB curls x46
Main work done in about 35 mins. Followed by 20 mins weighted vest walk.
Did the deadlift session today to keep my legs a bit fresher for Saturday. Going to sack off trying to establish a hang clean TM, I lack the wrist mobility even with wrist support straps to do this with any real ability after a wrist break years ago which never healed properly.
Yesterday - easy conditioning 3 mile weighted vest walk
Today AM - 2.5 mile walk
PM - hard conditioning 60 mins of rugby.
5 minutes in my lungs feel like I need to shat them out. Played some really quick tempo stuff and I was right in the middle of a couple of try scoring moves. Really good to see lots of faces I’ve not seen for a while and run around and whack a few people. Had a stamp on my right hand which was an accident but it’s swollen up like there’s a golf ball in there. Will, in all likelihood, mean that next weeks plan may not involve anything where a grip is required @cdep89 good job I’ve been following your log along so probably be some band work and plenty of SSB squats
Ah man, it’s awesome you have access to the SSB. Would have made this experience so much easier for me! Hope it’s a quick recovery and it sounds like it may have been worth it anyway as you had fun.
It sounds like a different injury but what I feel has helped me to no end is stealing one of my girlfriend’s hair bobbles and using its resistance to expand my fingers regularly, doing a good number of reps multiple times throughout the day. An elastic band will do the same job. I’ve also been squeezing one of my dogs soft rubbery balls. Hands seem to heal super slow so giving myself as many easy opportunities to get blood and nutrients moving around has definitely felt like it’s done me massive favors. Of course don’t do this until the pain has massively died down in the next 48hrs or whatever.
Plan for this week is squat plus whatever else doesn’t hurt.
20 mins EMOM alternating between:
SSB Squats 115kg 80% of TM x4
Incline Bench 68kg 80% of TM x4
Pullaparts in between bench
Followed by daily work:
Back Extensions x30
Neck x25
Pushdowns x35
Curls x20
Core x20
Not a lot of time, slept later than usual and bit more mobility/foam rolling needed. Should have done more recovery yesterday than just eat!
Will probably do hills tomorrow and see how I feel. Incline press felt ok in my hand just some discomfort.
Pullapart
Conditioning - x8 hill sprints, 1 mile recovery walk
The work I’ve done in previous weeks on steady state cardio feels like it’s paying off, recovery in between sets was better and on the whole it felt easier. Need to continue with a balance between conditioning modes going forward.
Fairly meh.
At the stage of the diet where I look and feel like shit so that’s fun. Coping with it easily enough for a satiety perspective but recovery/energy not great. Planned a widowmaker on FSL squat weight but my hip continues to aggravate. Think if I swap out back squat for a front squat this should alleviate it so may go to Zercher from next week. Also worth a think about deadlift variation for same reason
KB 1 arm Press 20kg, 24kg - 3x12
Superset with Unilateral behind back Raise with band - 10,12,10
Unilateral Pushdowns - 2x15
Bilateral pushdown finisher as dropset 1x20y
Daily Work
Pullaparts x80
Curls x30
Today:
BB Deadlift from Blocks (to set TM)
70kg x5
90kg x5
100kg x5
120kg 2x5
140kg x5 - TM
Bent Over BB Row 70kg - 10,12,12,14
KB Kroc Row 32kg x24
Empty BB Curls x100
Daily Work
Neck x40
Pushdowns x30
Core x40
Pullaparts x60
Been a real busy week at work so not been on much.
Given the problems with my hips which I think are feeding into consistent back soreness I’m moving over to Zerchers and Conventional deadlifts albeit from blocks. Not done either for around a year (possibly more on Zerchers). Could have pushed more weight on both but as JW says “Start too light”. Both exercises felt fine and didn’t have any lower body soreness, only downside on the Zerchers was my biceps were quite sore after this mornings work so probably impacted how comfortable I felt with the weight.
Daily Work
Pullaparts x60
Neck x30
Curls x30
Pushdowns x30
All done in 38 mins, followed by 10 mins on exercise bike I bought earlier this week which considering the price I’m really pleased with it.
Decent week on the diet and template, good dietary compliance really keeping it simple with timing carbs around workout dinner only. No issues with the weights, deadlifts moved fairly well and my hip seems to be healing. Does feel like I’m re-learning the deadlift pattern with a barbell after so long of using Trap Bar and finding a process that works for me.
Accessory done between sets
Face Pull 2x25
Single leg squats 3x15 (each leg)
BW chins 2x15
1 arm KB row 28kg 2x20
KB swings 24kg 3x25
Daily work
Neck x60
Core x60
Curls x30
Pushdowns x50
Main work done in 37 mins
Followed by 20 mins on bike.
Start of second cycles calls for 2 more FSL sets accompanied by 2 more accessory sets so I opted for more squats and swings. TM’s remaining the same for this cycle. Happy with the workout considering within an hour of eating post friday workout I was spewing from both ends and spent the following 36 hours feeling pretty rough which makes sense as my youngest came down with it Wednesday morning.
Conditioning
2.5 miles in 21:08 followed by .5 mile walk.
First mile always sucks the most.
Weigh in this morning came out at 215lbs which was a bit disappointing and works out around 1lb a week since starting the fat loss and prep template. Part of this could be down to the diminishing returns on the diet given I’ve been dieting for close to 12 weeks, holiday next week so this should reignite my metabolism.
Daily Work
Pullaparts x70
Neck x40
Curls x0
Pushdowns x0
All work done inside 45 mins (didn’t get exact timings minus warmup etc) followed by 10 mins on bike
That was taxing for sure, minimal rest between sets. Deadlifts moving nicely, definitely back in the conventional groove really quite enjoyed pulling these. Off for a week on holiday tomorrow, plan on taking running shoes and bands, apparently the site has a gym so may end up using that. In need of a break, works been quite pressurised last few weeks
Daily
Quick conditioning session before we drive down to Cornwall
Cycle 2 mins then alternating between
X2 ABC complex’s 20kg bell
X10 1 arm snatches (both sides) 20kg bell
X8 rounds
so probably be some band work and plenty of SSB squats