Also split now (seeing as less volume per actual session)
Monday - deads
Tuesday - bench
Wednesday - hard metcon
Thursday - easy cardio (ie. Long and slow)
Friday - squats
Saturday - press
Sunday - off/cardio/weak points
If I need to drop Wednesdays I will, but I like lifting frequently, and the it’s tough to too much volume keeping the assistance as circuits. It’s like a self limiting way of doing it for me, I just need to be disciplined and not worry about trying to be a body builder
Wednesday: hard metcon
Engine work today
30 minutes
60kg barbell
3 power clean
2 front squat
1 push press
5 strict chins
Rinse and repeat
Kept a good rhythm throughout, I lost count after 15 rounds.
Good mixture of cardio and muscular struggle, finding that balance of efficiency re. Pacing
I used to do a that same circuit with 2/2/2 and no pull ups but I did it EMOM for 15 minutes. It’s a good one.
Yeah I liked it when I finished haha.
Rode the bike today, easy cardio basically
45 mins
Squats - speed
8x3 low bar 110kg
2x5 front squat 90kg
2x8 paused high bar 100kg
Chins in between each set
Had a pretty damn good sweat going by the end of that and nearly called it a day but
3 rounds of assistance
20 bw back extension
25 pushups
Many curls W dbs
Some calf raises and done
First week of pretty strict diet. I had four lindt chocolates that were lying around and one beer. There’s an engagement party tonight so hopefully I can just keep it to three or four beers and not have a blow out.
Ohp reps
3x12 press 45kg
2x8 push press 60kg
3x12 btn push press 40kg
Chins in between each set. Ended up with a massive upper body pump, which is almost annoying seeing as I couldn’t seem to replicate that with a ‘hypertrophy split’ haha. I guess I can just focus my intensity more when it’s a simpler workout?
Assistance was
3 rounds
20 kb swings W 32kg
15 dead stop pushups
Trx incline face pulls to failure
Anyone else watch the commonwealth games last night?
Tia claire toomey is a beast
Deadlift explosive
8x3 conventional 120kg
2x5 rack pulls 130kg
3x8 deficit 100kg
With chins in between each
Then 12 reps down to 1
Kb swing 32kg
Dead stop pushups
Trx rows
That was good fun, lots of reps pretty much non stop and a good overall pump
I did this with OHP last week and I felt super pumped up too. Must be a magical combination. Unfortunately, it also made me want to puke.
I saw her on one of the CrossFit Games documentaries on Netflix. Fun to watch!
Quads have packed in some mass. Shoulders too I think.
Bench heavy
5x2 with 90kg
2x3 close grip 95kg
2x6 foam press 82.5kg
Db rows in between all sets. Great pump
Assistance
Chins
Dips
Face pulls
Very pumped. Everything feeling great. Riding the right amount of volume so far
Squats repetition
3x12 low bar 120kg
2x6 front squat 100kg
3x12 paused high bar 90kg
Chins also and called it a day
Heading to the footy tonight, try my best not to totally fuck up my diet.
Accidentally did IF on Monday and tried it again on Tuesday, not for me. Felt like shit by the time I ate and was mentally flat.
Snacking on fruit and some protein rather than fasting is a much better option for me
So glad I found pulse pasta. I find pastas the easiest meals to prep, it’s a good whole veg way to get protein in and easy to vary the meal type (bolognaise, pesto etc) plus whenever I really minimise gluten I do look and feel different.
I’m responding and feeling really good following a basic pattern
4 free range eggs and kimchi
Fruit and protein
Pulse pasta and veggies
Fruit and protein
Quinoa/lentils/rice and more veg
Some berries and cottage cheese
So I roughly get 100g protein from whole foods which is high for me
I had bow tie pasta with a T-bone steak tonight!
We cook two boxes of pasta weekly and have it in the fridge for easy meals (or sides for me). We’ll have to see if we can find the pulse pasta here. My wife could use some protein and I wouldn’t complain.
Big x2 on this. Quads looking huge man!
Also, I like the looks of this:
Looks like a fun mix for someone who enjoys the high workout frequency.
I’ve been doing interval running for my cardio
And it’s wild
2 minute flat comfortable jog
1 minute Max incline at as high a speed as I can take
It makes the easy jog seem super easy, and the challenge of the uphill portion stops it from getting boring. Running I enjoy, how weird
Intentionally logging less at the moment, but all will become clear.
Highlight of last two weeks
Squatted 170kg for 5
Heaviest set of 5 for a long time
