Raven78's on the set of the Living Dead

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

  1. 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.