T Nation

On the set of the Living Dead

W8 D2 (gym) Cutting Block:
30.11.2021 (5.45am fasted session)
Mobility, warmup

Pullups
BW x 3, 5, 7, 5

-ss-

Facepulls 3 x 20

HRI - Airdyne
15mins of 5sec at 100% emom then 55sec slow (140 cal )

BB curls
x10+5rp, 10+3rp, 8+2+2rp

Conditioning (care of @T3hPwnisher )
KB Swings x10 and Thrusters x10
amrap in 10mins - maybe 6.5 rounds? (lost count - gassed)

Elliptical SSC
20mins for target HR 130

-solid session, plenty of intensity during lifting etc
-thrusters to get some blood flow into the legs, hammies feeling it post work yest

6 Likes

W8 D3 (gym) Cutting Block
01.12.2021 (6.45am fasted session)
Mobility, warmup
Bandpullaparts 100+ various angles (spread over work below)

Explosive
Vertical jumps
2 x 5

Hex DL
Bar x10
40kg x 8
60 x 7
80 x 5
90 x 5, 5, 5
then…
50kg x 20 reps (normal handles)

Bench
bar x 10
40kg x 8
50 x 6
60 x 5, 5, 5

-ss-

Seated row
35kg x 10
50 x 9
65 x 5, 5

Conditioning
16kg KB Swings x15 -ss- 10kg KB one arm snatch to ohp x5 each arm
Maybe 7.5 rounds in 10mins… gassed.

Elliptical
Leg refresher 15mins 12sec at 70% emom

-upped DL volume today, felt good
-extra set on bench too
-slept ok till 4am then poor thereafter

4 Likes

W8 D4 (gym) Cutting Block ( 5 sets + 6th set of 6 for main lifts )
02.12.2021 (5.45am fasted session)
Mobility, warmup

Explosive
Box jumps
2x5

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

-ss-

SQUAT (4 second negatives)
Bar x 10
40 x 8
55 x 8 x 5 sets
55 x 6

Conditioning
Prowler (gym type)
High handle push one way, low handle on way back. Length of open floor space in gym, maybe 15-20m
11mins worth emom (11 rounds) - gassed

-4 second negative squats and ohp work, absoutely gets the HR pumping. sweating big time, then straight into some prowler work. more brutality.
-lunch walk during work day standard, esp with warmer weather.
-just under 7hrs solid sleep

4 Likes

W8 D4 (gym) Cutting Block:
03.12.2021 (5.45am fasted session)
Mobility, warmup
Band pullaparts 75+ between below

Explosive
Ball slams 2x7

Pullups
(lat pull downs to ramp up then)
BW x 5, 5
BW+5kg x 4, 4

-ss-

Facepulls 3 x 15

HRI - Airdyne
15mins of 5sec at 100% emom then 55sec slow (138 cal, circa 7km)

Conditioning
20kg KB Swings x10 and 20kg BB Thrusters x10
amrap in 10mins - 7 rounds… just!

Elliptical SSC
20mins for target HR 130

-another nice session, plenty of conditioning in above.
-BW 67kg this am

6 Likes

Junior brought home a bug last week, whole family has it now, me included. On the tail end of it - when life gives you deloads… plenty of gardening and play with jnr on the weekend regardless. Glorious weather of late too at it starts to warm up.

3 Likes

sending good thoughts

2 Likes

Hope you have a fast recovery

1 Like

Phase 2
W1 D1 (gym) Strength Block (3 set x 12r for main lifts )
07.12.2021 (5.45am fasted session)
Mobility, warmup

Explosive
Box jumps
2x6

OHP
17.5 x 10
30kg x 12 x 3 sets

-ss-

SQUAT
Bar x 8
40kg x 10
50 x 12 x 3 sets

Seated curls
7.5kg DB’s
x8+4rp, x10+2rp, x6+4+2rp (36r total)

Conditioning
16kg KB Swings x10 and 15kg BB Thrusters x10
amrap in 10mins - 8 rounds…

Elliptical SSC
15mins for target HR 130

-dang everything felt rough, coughed up a few loogies
-conditioning good to clear things out
-better now for it
-new training block, strength building as fairly recent block, where main lifts start at 3s x12r in week 1, transitioning to 12s x 3r in wk8.
-should be all ok to get 2 sessions in this week on the main lift focus being: squat and ohp (other work just maintenance (horizontal pull, horizontal push, DL)
-thanks @ejones1 and @Dresden all on the mend now I reckon

4 Likes

What is it with kids and sharing bugs!! Glad you are getting through it.

1 Like

The joy of playgroup, child care and kiddo catchups eh @simo74 !

Part and parcel of the game.

I’m not too fussed though, being fit, (somewhat) strong and mobile means these things rarely floor me for long.

1 Like

W1 D2 (gym) Strength Block:
08.12.2021 (5.45am fasted session)
Mobility, warmup
Band pullaparts 75+ between below

Lat pulldowns
35kg x 6, 10
50 x 12, 12, 12

HRI - Airdyne
15mins of 5sec at 100% emom then 55sec slow (140 cal, circa 7km)

Elliptical SSC
30mins for target HR 115

Conditioning
Sandbag snatch to work, amrap in 5mins… lost count, but circa 80reps.

-feeling bicep’s from yesterdays curls
-easing back into things this week. likely repeat week 1 next week
-mild chesty cough still, but improving everyday.

4 Likes

W1 D3 (gym) Strength Block
09.12.2021 (6.45am fasted session)
Mobility, warmup

Explosive
Vertical jumps
x6, 4

Hex DL
Bar x10
40kg x 10
60 x 10
80 x 5, 5

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

-ss-

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

Edit: Close Grip BP (forgot to log)
40kg x 10, 8 ,9

Conditioning
20kg KB Swings x10 -ss- burpees

8 rounds in 10mins… gassed.

Elliptical
Leg refresher 20mins 12sec at 70% emom (HR 135 ave, 105cal)

-solid session today
-trap feels ok post all them burpees. conditioning snuck up on me after initially thinking this’ll be ok…

4 Likes

Phase 2
W1 D4 (gym) Strength Block ( 3 set x 12r for main lifts )
10.12.2021 (5.45am fasted session)
Mobility, warmup

Explosive
Box jumps
2 x 6

OHP
17.5 x 10
30kg x 12 x 3 sets
(last few reps are rest pause)

-ss-

SQUAT
Bar x 10
40kg x 12
50 x 12 x 3 sets

Conditioning
24kg KB Swings x10 and prowler (switching high and low handles)
amrap in 10mins - 7 rounds…

Elliptical SSC
20mins for target HR 130

-the previous block ingrained 4 second negatives on the squats, now it’s tough to speed things back up again. Getting there though. Defo repeat week 1 next week.
-no mercy with that prowler. just gasses me, drivers feeling it plenty. heavier swings today too
-pleased BW hovering around 66.5kg this am. Build strength, but work with maintenance food levels typically.

3 Likes

W1 D5 (gym) Strength Block
11.12.2021 (6.45am fasted session)
Mobility, warmup

Explosive
Ball slams
2 x 8

Hex DL
Bar x10
40kg x 10
60 x 10
80 x 5
90 x 5, 5

-ss-

Pullups
(lat pull downs as ‘warm ups’ to build up to BW)
BW x 3 between all DL sets
(8 sets x 3r) 24 total

Conditioning
Got 8 or so reps into bear complexes but the chest, traps etc were not quite right. Sore as still, called it.

Elliptical
SSC 15mins

-playing the long game. calling it early on the bear complexes today, body not fully recovered
-good weekend, family time, beach sunday too.

4 Likes

Phase 2
W1 D1 (gym) Strength Block ( 3 set x 12r for main lifts )
13.12.2021 (5.45am fasted session)
Mobility, warmup

Explosive
Box jumps
2 x 6

OHP
17.5 x 10
30kg x 12 x 3 sets

-ss-

SQUAT
Bar x 10
40kg x 12
55 x 12 x 3 sets

Conditioning
20kg KB Swings x10 -ss- 20kg Thrusters
amrap in 10mins - 7 rounds

Elliptical SSC
25mins HR 118

-repeating week 1 of phase 2 program, upped squats to 55kg. OHP no rest pause reps on 30kg compared to last week.
-niggling trap lhs still, heavier DL’s sat went fine though.

5 Likes

W1 D2 (gym) Strength Block
14.12.2021 (5.45am fasted session)
Mobility, warmup
Band pullaparts 75+ between below

Lat pulldowns
35kg x 10
50 x 8
60 x 5
Pullups
BW x 5
BW+5kg x 3
BW+10kg x 3
BW+15kg x 2 * PR *
BW+10kg x 3

HRI - Airdyne
15mins of 5sec at 100% emom then 55sec slow (135 cal, circa 7km)

Conditioning
Two count burpees x 45 ish… in 9mins

Elliptical SSC
20mins for target HR 120-125

-lost count on burpees
-PR on weighted pullups
-coffee now good

6 Likes

Nice, dude!

Wait! When was coffee ever not good!?!

1 Like

Well the instant coffee at work is awful, but i have a little french press and bring in some half decent ground beans so yep it hits the spot nicely. Along with breaky at my desk.

Thanks on the comments and following along too!

1 Like

Now you’re talking!

W1 D3 (gym) Strength Block
15.12.2021 (5.45am fasted session)
Mobility, warmup

Explosive
Vertical jumps
x6, 6

Hex DL
Bar x 10
40kg x 8
60 x 7
80 x 5
90 x 5, 5

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

-ss-

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

Conditioning
3 ring pullups then 24kg KB Swings x10
emom x 10mins

Elliptical
Leg refresher 10mins 12sec at 70% emom (HR 132 ave)

-lighter cardio at end, typical day 3 session
-something a bit different on the conditioning too

6 Likes