T Nation

On the set of the Living Dead

W3 D2 (lunch stuff) Cutting Block:
26.10.2021

SSC
40mins walk

Pullups
BW x 6, 5, 4

-When there’s pullup bars on the lunch walk… why not!
-So not quite a rest day but some good low impact movement.

3 Likes

W3 D3 (gym) Cutting Block
27.10.2021 (6.45am fasted session)
Mobility, warmup

Maintenance Lifts (leave 4reps+ in the tank on these lifts)
Hex DL
Bar x10
40kg x 8
60 x 5
80 x 5, 5

Bench
bar x 10
40kg x 8
60 x 5, 5

-ss-

Seated row
45kg x 8
60 x 5
70 x 5, 5

Elliptical
Leg refresher 20mins 12sec at 70% emom (3.6km ish)

-standard work here today, on the mend (mild chesty cough dissipating)

4 Likes

W3 D4 (gym) Cutting Block ( 5 set week in main lift )
28.10.2021 (5.45am fasted session)
Mobility, warmup
Band pullaparts between main lifts 75 total.

Box Jumps
2x4

OHP (4 second negatives)
15 x 8
30 x 6 x 5 sets
*used 30kg barbell and dropped reps as 25 in use

-ss-

SQUAT (4 second negatives)
Bar x 8
40 x 8
50 x 8 x 5 sets

Elliptical
SSC 30mins 5.5km, HR 132ave

-poor broken sleep made those squats super tough

4 Likes

W3 D5 (gym) Cutting Block:
29.10.2021 (5.45am fasted session)
Mobility, warmup

Pullups (4-5 second negative)
BW x 5, 5

-ss-
overhead rope tri’s
x15, 12.

HRI - Airdyne
15mins of 5sec at 100% emom then 55sec slow (150 ish cal)

SSC
4mins on, 2min off x 3 rounds (targeting HR for 130-140)

-sleep is back for a solid 7hrs ftw
-can’t locate @T3hPwnisher 's skyr yoghurt stockist locally, but found a high protein variant online. had some last night and it’ll do the job nicely me thinks.
-BW hovering 67kg ish this am

8 Likes

W3 D6 (gym) Cutting Block
30.10.2021 (6.45am fasted session)
Mobility, warmup

Maintenance Lifts (leave 4reps+ in the tank on these lifts)
Hex DL
Bar x10
40kg x 8
60 x 7
80 x 5, 5

Bench
bar x 10
40kg x 8
60 x 5, 5

-ss-

Seated row
45kg x 8
60 x 5
70 x 5, 5

Elliptical
Leg refresher 20mins 12sec at 70% emom (3.6km ish)

-std session really

4 Likes

W3 D7 (gym) Cutting Block **bonus session **
31.10.2021 (6.45am fasted session)
Mobility, warmup

Was awake early, Sunday normally rest day but bugger it, hit the gym (family still asleep).

A little 30rep bear complex in the shadows of the @T3hPwnisher with 30kg

13.29, essentially hit doulbes after 5-10 reps into this. Gassed early. Regret… nah.

Elliptical
Leg refresher 15mins 12sec at 70% emom (3km ish)

-felt good post this. all done within 40mins

4 Likes

W4 D1 (gym) Cutting Block ( 5 set +6 extra reps for main lift )
01.11.2021 (5.45am fasted session)
Mobility, warmup
Band pullaparts between main lifts 90 ish total.

OHP (4 second negatives)
15 x 8
25 x 8 x 5 sets
25 x 6

SQUAT (4 second negatives)
Bar x 8
40 x 8
50 x 8 x 5 sets
50 x 6

Elliptical
30mins 60 seconds on, 90 off, HR 138 ave (5.5km, 160 ish cal)

-solid session
-6 extra reps on main lifts this week
-really focussed on breathing moreso during the squats, really deep breath in then decent. Helped get through these somewhat easier.

5 Likes

W4 D2 (gym) Cutting Block:
02.11.2021 (5.45am fasted session)
Mobility, warmup

Pullups
BW x 6, 5

HRI - Airdyne
15mins of 5sec at 100% emom then 55sec slow (155 ish cal)

SSC
5mins on, 2min off x 4 rounds (targeting HR for 130-140) another 150+ cals

-slept poorly, got the work done.

5 Likes

W4 D3 (gym) Cutting Block
03.11.2021 (6.45am fasted session)
Mobility, warmup
Band pullaparts 50+

Maintenance Lifts (leave 4reps+ in the tank on these lifts)
Hex DL
Bar x10
40kg x 8
60 x 7
80 x 5, 5

Bench
bar x 10
40kg x 8
60 x 5, 5

-ss-

Seated row
45kg x 8
60 x 6
70 x 5, 5

Elliptical
Leg refresher 20mins 12sec at 70% emom (3.4km)

-found my lacrosse ball (toddler hid it from me a few weeks ago)… muchly rqd. rhs behind the shoulder blade… rhomboid tightness in there. hampered movement slightly today.
-otherwise standard work here.
-BW 67kg firm. Another 2 week cut starts next week.

6 Likes

W4 D4 (gym) Cutting Block ( 5 set +6 extra reps for main lift )
04.11.2021 (5.45am fasted session)
Mobility, warmup
Band pullaparts between main lifts 90 ish total.

OHP (4 second negatives)
15 x 8
25 x 8 x 5 sets
25 x 6

SQUAT (4 second negatives)
Bar x 8
40 x 8
50 x 8 x 5 sets
50 x 6

Elliptical
30mins 60 seconds on, 90 off, HR 135 ave (5.0km, 150 ish cal)

-rhomboids not happy with me (continuing rolling on the lacrosse ball to get into that sore zone)
-soreness is easing up as the day progresses here
-happy to get the work in

6 Likes

W4 D5 (gym) Cutting Block:
05.11.2021 (5.45am fasted session)
Mobility, warmup

No pullups today, lats/rhomboids sore as fk.

HRI - Airdyne
15mins of 5sec at 100% emom then 55sec slow (154 cal)

SSC
5mins on, 2min off x 4 rounds (targeting HR for 130-140) another 150+ cals

-slept average, sore.
-better after movement. as is often the case.

4 Likes

W4 D6 (gym) Cutting Block
06.11.2021 (6.45am fasted session)
Mobility, warmup

Maintenance Lifts (leave 4reps+ in the tank on these lifts)
Hex DL
Bar x10
40kg x 8
60 x 7
80 x 5, 5

Bench
bar x 10
40kg x 8
60 x 5, 5

-ss-

Seated row
35kg x 10
50 x 8
60 x 5, 5

Elliptical
Leg refresher 20mins 12sec at 70% emom (3.6km)

-physio on traps, dry needling. sore today but much better already.

5 Likes

W5 D1 (gym) Cutting Block ( 3 sets for main lift and up weight )
08.11.2021 (5.45am fasted session)
Mobility, warmup

OHP (4 second negatives)
15 x 8
30 x 8 x 3 sets

SQUAT (4 second negatives)
Bar x 10
40 x 8
55 x 8 x 3 sets

Elliptical
30mins 60 seconds on, 90 off, HR 136 ave (5.4km, 170 ish cal)

-upped both lifts by 5kg
-hard cut next 2 weeks
-BW crept up to 68kg

6 Likes

W5 D2 (gym) Cutting Block:
09.11.2021 (5.45am fasted session)
Mobility, warmup
Bandpullaparts 60+

Lat pull down (in lieu of pullups today)
40kg x 10
55 x 8
70 x 3, 3, 3

HRI - Airdyne
15mins of 5sec at 100% emom then 55sec slow (157 ish cal)

SSC
30mins for HR at 130ave (another 150+ cals)

-slept ok, bar brain awake at 4.30am…
-2nd physio session on trap last night, sore now, but good and on the mend.
-lat pulldowns today, taking a bit more care around the trap area

6 Likes

W5 D3 (gym) Cutting Block
10.11.2021 (6.45am fasted session)
Mobility, warmup
Clamshells glute activation 2x10

Vertical Jumps - explosive warmup 2x3

Maintenance Lifts (leave 4reps+ in the tank on these lifts)
Hex DL
Bar x10
40kg x 8
60 x 7
80 x 5, 5

Bench
bar x 10
40kg x 8
60 x 5, 5

-ss-

Seated row
35kg x 10
50 x 8
70 x 5, 5

Elliptical
Leg refresher 20mins 12sec at 70% emom (3.5km)

-slept poorly again
-standard session today - probably could have bumped up the maintenance lift weights slightly… but didn’t.

5 Likes

W5 D4 (gym) Cutting Block
11.11.2021 (5.45am fasted session)
Mobility, warmup

Explosive
Box Jumps 2 x 5

OHP (4 second negatives)
15 x 8
30 x 5
30 x 8 x 3 sets

-ss-

SQUAT (4 second negatives)
Bar x 10
40 x 8
55 x 8 x 3 sets

Elliptical
30mins 60 seconds on, 90 off, HR 130 ish ave (5.2km, 150 cal)

-7hrs solid sleep, man that’s so good to be refreshed upon waking…
-BW 67kg

5 Likes

W5 D5 (gym) Cutting Block:
12.11.2021 (5.45am fasted session)
Mobility, warmup
Bandpullaparts 60+

Explosive
Med Ball slams
2x5

Lat pull down
35kg x 10
50 x 8
65 x 5, 5
70 x 3

HRI - Airdyne
15mins of 5sec at 100% emom then 55sec slow (146 ish cal)

SSC
30mins for HR at 130ave (140 ish cals)

-sleep average.
-solid session, legs feeling the km’s this week

5 Likes

W5 D6 (gym) Cutting Block - boot camp
13.11.2021 (9.00am session)
Boot camp thru gym challenge. 80mins full on, team row of 5km then circuit tabata stuff.
Gassed, plenty of aerobic and weight work in there.
Plenty of burpees scattered through here too… @ChongLordUno would approve.

W6 D1 (gym) Cutting Block ( 4 sets for main lift )
15.11.2021 (5.45am fasted session)
Mobility, warmup

Explosive
Box Jumps
2x5

OHP (4 second negatives)
15 x 8
30 x 8 x 4 sets

-ss-

SQUAT (4 second negatives)
Bar x 10
40 x 8
55 x 8 x 4 sets

Elliptical
30mins SSC (HR 135, 6.5 ish km, 190 cal)

-standard session, gassed by end of these squats.
-Sunday pulled up well, also moved over half a tonne of dirt by hand to half fill an IBC wicking bed I built. Timber lined the outside prior, it’s looking good, but more work rqd.

5 Likes

W6 D2 (gym) Cutting Block:
16.11.2021 (5.45am fasted session)
Mobility, warmup
Bandpullaparts 75+

Explosive
Med ball slams
2 x 8

Lat pull down
35kg x 10
50 x 6
61 x 5
Pullups
BW x 5, 5

HRI - Airdyne
15mins of 5sec at 100% emom then 55sec slow (150 cal)

SSC
30mins of 60s on, 120 off, for HR at 130ave (150 cals)

-slept good
-legs heavy post higher intensity effort yest,
-BW 66.5kg this am

5 Likes

W6 D3 (gym) Cutting Block
17.11.2021 (5.45am fasted session)
Mobility, warmup

Explosive
Vertical Jumps x5

Maintenance Lift day
Hex DL
Bar x10
40kg x 8
60 x 8
80 x 5
90 x 5, 5

Bench
bar x 10
40kg x 8
60 x 5, 5

-ss-

Seated row
35kg x 10
50 x 8
65 x 5, 5

Elliptical
Leg refresher 20mins 12sec at 70% emom (3.6km)

-slept average (work stress related no doubt!)
-standard maintenance lifting today, upped DL’s by 10kg

5 Likes