@Chris_Colucci can you move my log over to over 35 category please? Thanks!

W5 D3

07.07.2021 (fasted 5.45am session)

Mobility, warmup

Twin KB

front squats -ss- walking lunges x2sets

Ankle mobility stuff, glute band work (various)

LEGS

Squats

bar x 12 ish

40kg x 10

60 x 5

70 x 4

55 x 8

55 x 8

55 x 8

55 x 8

55 x 8

55 x 6 (6th set building volume)

(3.7t)

Hex deads

bar x 12

40kg x 10

60 x 5

70 x 5

60 x 8

60 x 8

60 x 8

60 x 8

60 x 8

60 x 6 (6th set building volume)

(4.0t)

Calf raises (hack squat +30kg)

3 x 10

-solid session, good to get volume in on deads too this training block.

W5 D4

08.07.2021 (fasted 5.45am session)

Mobility, warmup

band pullaparts during below, 80 ish various grips

VERTICAL

warmup sets of both at lighter weights then

Lat pull downs (wide overhand grip)

47kg x 8

47 x 8

47 x 8

47 x 8

47 x 8

47 x 6 (6th set building volume, up to 6 reps this week)

(2.1t)

-ss-

OHP

30kg x 8

30 x 8

30 x 8

30 x 8

30 x 8

30 x 6 (6th set building volume, 6 reps this week)

(1.9t)

Then some Meadows inspired rear delt madness…

Rear delt flyes 7.5kg DBs x 10-15 then drop to 4kg for another 10 then back to 7.5’s for the partial ‘swings’ till the burn was too much. Rinse and repeat for 3 sets

Then strict lateral raises

3 x 10 ish

Elliptical

12mins 12sec on, emom HR 130 ish (circa 2km)

-solid session, despite wanting to stay in bed once that alarm hit…

W5D5

09.07.2021 (fasted 5.45am session)

Mobility, warmup, rhomboid activation stuff

Various band pullaparts 100 ish over the session

HORIZONTAL

(low) Incline bench

bar x 10

40 x 8

50kg x 8

50 x 8

50 x 8

50 x 8

50 x 8

50 x 6 (extra set)

(2.6t)

–ss–

Seated rows (chest support pin machine)

40ish x 8

55kg x 8

55 x 8

55 x 8

55 x 8

55 x 8

55 x 6

(2.8t)

lying leg curls

x10, 12, 12

-short and sharp.

W5D6

-off rest (work show last night, a few bevvies).

W6 D1

12.07.2021 (fasted 5.45am session)

Mobility, warmup

band pullaparts during below, 100 ish various grips

VERTICAL

warmup sets of both at lighter weights then

Lat pull downs (medium overhand grip)

47kg x 8

47 x 8

47 x 8

47 x 8

47 x 8

47 x 8 (final week, building up to 8reps in 6th set )

(2.2t)

-ss-

OHP

30kg x 8

30 x 8

30 x 8

30 x 8

30 x 8

30 x 8 (6th set to 8r)

(1.4t)

Standing cable curls 2 x 20r

Slow negative (circa 20s) pullups x3

Dreadmill

20mins high incline

-felt fresh after weekend off.

Have taken this week off bar Monday, almost over this cold/flu, plenty of nasty bugs floating around.

A few light lunch walks but otherwise rest.

16.07.2021 (fasted 5.45am session)

Mobility, warmup, rhomboid activation stuff

Various band pullaparts 75 ish over the session

HORIZONTAL

(low) Incline bench

bar x 10

40 x 8

50kg x 8

50 x 8

50 x 8

50 x 8

(1.9t)

–ss–

Seated rows (chest support pin machine)

40ish x 8

55kg x 8

55 x 8

55 x 8

55 x 8

(2.1t)

DB pullover

3x10

Cable crossover

3x12-15

Rope tri’s overhead

2x15

-easing back into things, great arm pump by the end, loving the dumbell pullovers for engagement thru the chest and tri’s.

W5 D3

17.07.2021 (fasted 5.45am session)

Mobility, warmup

Twin KB

front squats -ss- walking lunges x2sets

Ankle mobility stuff, glute band work (various)

LEGS

Squats

bar x 8

40kg x 8

50 x 8

50 x 8

55 x 8

55 x 8

55 x 8

60 x 5

70 x 4

75 x 3 ***decent progress happening here

(3.7t)

Hex deads

bar x 12

40kg x 8

60 x 8

60 x 8

60 x 8

60 x 8

(4.0t)

Calf raises (hack squat +40 x1s, then +30kg)

x5, 8, 8

-decent squat after a week off from legs, most weight on the barbell in years iirc.

…

**W6 D1 (let’s try this week again!)**

19.07.2021 (fasted 5.45am session)

Mobility, warmup

band pullaparts during below, 100 ish various grips

VERTICAL

warmup sets of both at lighter weights then

Lat pull downs (medium overhand grip)

47kg x 8

47 x 8

47 x 8

47 x 8

47 x 8

47 x 8 (final week, building up to 8reps in 6th set )

(2.2t)

-ss-

OHP

30kg x 8

30 x 8

30 x 8

30 x 8

30 x 8

30 x 8 (6th set to 8r)

(1.4t)

Seated DB curls

x8 + 5 (drop sets), x8 +8

Dreadmill

10mins HIIT 60sec on then off, HR 171 max

10mins ssc HR down to 125 by end. HR 140 ave

-good to be back at full tilt.

Moved into stage 4 restrictions here, so gym is closed.

Limited gear at home and rain means horizontal work today will likely be rings for the rows, some pushups, etc.

Pivot and get that work done.

W6D2 (lockdown home setup)

20.07.2021 (pre-lunch noon session)

quick warmup, shoulder dislocates

HORIZONTAL

Feet elevated push-ups

BW x10 x 6 sets

(2.7t)

–ss–

Ring rows (feet elevated, horizontal rows)

BW x8 x 6sets

(2.6t)

Lateral raises

3 x 10-12

-interspersed with some yard work and cleanup with the family.

-great to get some of that fresh air

W6D3 (lockdown home setup, back on the set of the living dead)

21.07.2021 (prelunch 1pm session)

brief warmup

stick overhead squats

LEGS

Squats

bar x 10

35kg x 10

45 x 8

55 x 8

55 x 8

55 x 8

55 x 8

55 x 8

55 x 8

(3.2t)

Hex deads - stiff legged

bar x 10

40kg x 8

50 x 8

60 x 8

60 x 8

(1.8t)

-plus toddler time inbetween sets.

-steam punkish squat ‘rack’ setup… have a few old weights lying around home:

-alpaca’s in the neighbours backyard too

W6 D4 on the set of the living dead

23.07.2021 (mid arvo session)

quick warmup

VERTICAL

warmup sets of both at lighter weights then

Ring pullups (overhand grip)

47kg x 8

47 x 8

47 x 8

47 x 8

-ss-

OHP

30kg x 8

30 x 8

30 x 8

30 x 8

-after work main lift only.