Tues (noon) Commercial Gym
1.Mobility + bear crawls
2.Leg curls (gym ball) 2 x 12
3a.Pullups BW 6 x 3 (super strict, hang at bottom, 1s squeeze and hold at top)
3b.Dips 4 x 5
3c.Bandwork x 4
3d.Plyo pushups 4 x 5
4a.Bench DB
5’s x some
12.5 x 12
15 x 10
17.5 x 8
20 x 6
4b.DB Flyes
5’s x 10, 12
7.5 x 8, 8, 10
…
Brisk solid session
Wed - off
Thurs (noon) Commercial Gym
1.Mobility warmup + crawls
2a.High pulls
bar x 8
30kg x 5
40 x 4
50 x 4
55 x 3
60 x 2 (equals previous pr)
65 x 1 pr
70 x 1 pr (rpe 9)
70 x 1
2b.Dead hangs/scapula work
2c.Bandwork
3.OHP
bar x 10
40kg x 5, 5, 5
4.Farmers carries
+64kg KB’s x 74paces, 65p
…
Great session.
Fri (noon) Commercial Gym
1.Mobility + bear crawls
2a.Rack pulls (5th pin)
bar x 5
40kg x 5
60 x 5
70 x 5
80 x 5
90 x 4, 2 pushing pr territory here me thinks
2b.KB Swings
10kg x 15
16kg x 15, 15, 15, 15, 15
(90)
3.BB Hip thrusts
60kg x 8 + 5sec iso hold
70kg x 8 + 5sec iso hold
80kg x 8 + 5sec iso hold pr
4.Incline bench curls
7.5’s x 8, 8, 7, 6, 6, 5 (40)
…
Lower back a little angry after heavier rack pulls, but a great session
Best to rest that lower back.
Not worth risking an injury that can put you out for weeks.
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For sure mate!
Crook at the moment with man flu so a full week off likely, hence no logging atm.
After 10 days rest back into it today.
Mon (noon) Commercial Gym
1.Mobility + bear crawls
2.Sliding leg curls 4 x 8
3a.Squats (socks)
bar x 8
40kg x 7
60 x 5
70 x 3, 3, 3
3b.Pullups 3sec negatives x 3, 3, 3
3c.Banded facepulls x 15, 15, 15
4.SLDL + 6kg DB
x 3, 5, 7
5.Foam rolling - 5mins
…
Easing back into things.
Thurs (noon) Commercial Gym
1.Mobility warmup + bear crawls
2a.Plyo pushups 3 x 8
2b.Bandowork
3a.OHP
bar x 8
30kg x 5
40 x 5
45 x 4
50 x 3
25 x 15 amrap
3b.Banded facepulls 4 x 15
4a.4 way shoulders (10+3x5) x 3
4b.Banded hammer curls
5.Foam rolling
…
Good to hit the shoulders again, been a while.
2 weeks off with Holiday and Work onsite.
Snuck in some stretching, pushups, walking, etc though.
Back in earnest today.
…
Mon (noon) Commercial Gym
1.Mobility work
2a.Sliding leg curls 4 x 8-10
2b.Bear crawls 3 walks (fwd and back)
3.RDL
8’s x 10
10’s x 15, 15, 15
4.Seated Leg extension
4 sets x 10 +3sec iso hold
5.Seated leg curls
4 sets x 10
6.Foam rolling legs
…
Jelly legs. Good to be back.
Wed (noon) Commercial Gym
1.Mobility warmup + bear crawls
2a.Plyo pushups 3 x 5-7
2b.Ball Slams 3 x 7-10
3a.OHP
bar x 10
30kg x 8
40 x 4, 5, 5
3b.Banded pull downs, facepulls - numerous sets x 15
4a.Push Press
50 x 4, 4, 4
4b.Facepulls banded 3 x 15
5a.4 way shoulders (10+3x5) x 3
5b.Banded hammer curls x 30reps, 30reps
Thurs (noon) Commercial Gym
1.Mobility warmup + bear crawls
2a.BB Complex
20kg BB x 4 x 6 x 1 set
25kg BB x 4 x 6 x 2 sets
2b.Goblet KB 30sec paused squat x 2 sets
- Carries
+64kg KB’s (2x32’s)
…
Hammies/glutes so sore still… basic session this one.
Mon (noon) Commercial Gym
1.Mobility + bear crawls
2a.Box jumps 3 x 5
2b.Goblet KB 30sec paused squat x 3
3a.Squats (in socks)
bar x 8
40kg x 8
60 x 5
70 x 4
80 x 2
3b.HLRaises x 8, 8, 8
4.SL Leg extensions x 8, 8, 10
5.SL Seated leg curls 4 sets
10 x 2 x 10
15 x 2 x 10
6.Foam rolling - 5mins
…
Rusty but good.
Tues (noon) Commercial Gym
1.Mobility warmup + bear crawls
2a.Ball Slams 3 x 8 (9kg)
2b.Bandowrk/plyo pushups
3a.OHP
bar x 8
30kg x 8
40 x 5
50 x 3.5
3b.Banded facepulls 4 x 15
4a.Push Press
50 x 5
55 x 4, 4 pr
4b.Banded pull downs 3 x 15
5a.4 way shoulders (10+3x5) x 3
5b.Banded hammer curls x 25reps, 25reps
…
Great session.
Wed (noon) Commercial Gym
1.Mobility
2.Sliding leg curls 4 x 8-10
3.BB complexes
20kg x 4 x 5-6
25kg x 4 x 5-6
30kg x 4 x 5-6
(3 total sets)
4.Hip Thrusts
60kg x 8
60 x 10
70 x 8
80 x 6 …rpe 8
5.RDL
2 x 10kg KB’s x 8, 10, 12
…
Working around sore spots… solid session.
Mon (noon) Commercial Gym
1a.Mobility
1b.Bear crawls
1c.Sliding leg curls 4 x 8
2a.Rack pulls (5th pin)
bar x lots
40kg x 12
60 x 10
70 x 8
80 x 8
90 x 4 rpe 8 - solid
2b.Inverted TRX rows
3.SLDL x 5, 7, 9
4.Foam rollings legs
…
Solid session.
Tues (noon) Commercial Gym
1.Mobility warmup + crawls
2.Seated leg curls 2 x 15 (following hammy work yest)
3a.High pulls
bar x 6
40kg x 6
50 x 4
55 x 4
60 x 2
3b.Banded - facepulls 3 x 15, pull downs 3 x 10
4a.OHP
bar x 10
30kg x 10
40 x 6
45 x 4
4b.Banded facepulls 3 x 15
4.Lat pull downs 45incline x 15, 8, 6 (stretch extension, smooth and solid form)
5.DB Rows 17.5kg x 8, 9, 9
…
Solid
Wed (noon) Commercial Gym
1.Mobility + bear crawls
2a.Box jumps 3 x 5-6
2b.Squats
bar x 5
40kg x 5
60 x 5
70 x 3
75 x 2
40 x (1.5 reps with pause at bottom twice per rep) x 3
3.Foam rolling - 5mins
…
In and out. Boom.
Mon (noon) Commercial Gym
1a.Mobility
1b.Bear crawls
1c.Sliding leg curls 4 x 8
2a.KB Swings (increasing weight each set to) 20kg 4 x 8-10
2b.RCK Planks x 3
3a.Rack pulls (5th pin)
bar x 8
40kg x 8
60 x 8
80 x 8
80 x 8
80 x 8
3b.Box jumps (high and for distance)
3 x 3
4.SL Hip thrusts
+10kg x 4, 4
BW x 10
…
Solid other than hip thrusts.
Wed (noon) Commercial Gym
1.Mobility warmup + bear crawls
2a.Ball Slams 3 x 8 (10kg)
2b.Bandowrk
3a.OHP
bar x 8
30kg x 8
40 x 8
45 x 5
50 x 3
3b.HLRaises x 8, 8, 8, 8
4a.Push Press
55 x 3
60 x 3, 3 pr
4b.Banded facepulls 3 x 12-15 (1s hold)
5.3 way shoulders (8+8+5) x 3
…
Solid brisk session.
Thurs (noon) Commercial Gym
1.Mobility
2a.Box jumps 3 x 6
2b.KB paused squats
3a.Squats (socks)
bar x 5
40kg x 6, 8
60 x 7, 5, 6, 7, 5 (30)
.
40 x 3 (3sec pause front sq)
3b.dead hangs/grip change work
4.Foam rolling - 5mins
…
Form solid.
Fri (noon) Commercial Gym
1a.Mobility
1b.Plyo pushups 3 x 8
1c.Bandwork
2a.Dips
BW x 8, 8, 8, 6
2b.Banded facepulls
4 x 15
3a.Bench
DB15’s x 8, 8
17.5 x 8, 8
20 x 6
3b.DB Rows15’s 4 x 10
4.Cable tri extensions 23kg x 12, 9, 9, 7 (pumped - no reps left in tank)
…
Been ages since any bench work.
Went well, albeit lighter weights.