T Nation

On the set of the Living Dead

W4 D3 (gym) Strength Block
05.01.2022 (6.45am fasted session)
Mobility, warmup
Band pullaparts various angles 90+

Explosive
Vertical jumps
x4, 6

Hex DL
Bar x 10
40kg x 8
60 x 6
80 x 5, 5

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

-ss-

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

Conditioning
75 burpees as quick as possible
(8min 35 seconds)

Elliptical
20mins SSC 116 ave HR

-DL deload (lowered the weight), lower back still a bit sore but better once moving
-thanks @shaneinga - great to read you’re also back into things in earnest.

5 Likes

W4 D4 (gym) Strength Block ( 8 sets x 5r for main lifts )
06.01.2022 (6.30am fasted session)
Mobility, warmup amongst below
Band pullaparts 130+

Explosive
Box jumps
2 x 6

OHP
17.5 x 8
30 x 7
40kg x 5 x 8 sets

-ss-

SQUAT
Bar x 10
40kg x 6
60 x 5
70 x 5r x 8 sets

Conditioning
Prowler -ss- 20kg KB Swings x15
10mins - amrap (7-8) - grip shot by end of swings

Elliptical
20mins leg refresher, 3.6km. 12sec on, emom HR136 ave

-foam rolling around glute/lower back between some of the squat sets

6 Likes

That prowler and kb swing superset sounds like it would be pretty potent.

Nice work.

1 Like

W4 D5 (gym) Strength Block
07.01.2022 (6.45am fasted session)
Mobility, warmup
Band pullaparts 100+ between below

Explosive
Ball slams
2x8

Lat pulldowns
35kg x 10
50 x 8
65 x 6
Pullups
BW+5kg x4 +1n
BW +10kg x 4+1n x2 sets

-ss-

facepulls x 20, 20, 20

HRI - Airdyne
10mins of 5sec at 100% emom then 55sec slow

Conditioning
Devils press (10kg KB’s) x 10 -ss- 20kg BB thrusters
amrap in 10mins (6-7 rounds?) - gassed big time

Elliptical SSC
10mins for HR 120

-glute foam roll, lacrosse ball work post session
-never been more soaked from sweat than this session, 15mins airdyne then extra conditioning, brutal stuff.
-had some poor choice combinations on swings with other grip work
recently @shaneinga as it taxes the grip big time. at least with the prowler it’s just push like hell and no tough grip rqd

5 Likes

That’s got to be utterly miserable, my dude. Well done!

1 Like

For sure! Moreso given HR was above 150 for 15mins during the airdyne prior! Thanks for dropping in again!

1 Like

W4 D6 (gym) Strength Block
08.01.2022 (6.45am fasted session)
Mobility, warmup
Band pullaparts various angles 30+

Explosive
Vertical jumps
x 6, 6

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

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

-ss-

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

Conditioning
20kg KB swings x 15 -ss- 10x burpees
7.5 rounds in 10mins

Elliptical
20mins SSC 118 ave HR

-solid Saturday session
-clamshell glute work in warmup, on the mend nicely
-biggest bench weight in some time

6 Likes

W5 D1 (gym) Strength Block ( 10 sets x 4r for main lifts - upping weight, lower reps as weeks progress )
10.01.2022 (5.45am fasted session)
Mobility, warmup
Band pullaparts 150 amongst below

Explosive
Box jumps
2 x 6

OHP
17.5 x 10
30 x 7
40kg x 4 x 10 sets

-ss-

SQUAT
Bar x 10
40kg x 8
60 x 5
75 x 4r x 10 sets

Conditioning
10kg KB devil presses x10 -ss- 10x burpees
5 rounds (just) in 10mins

Elliptical
SSC 10mins HR122 ave

-plumbing (pic) work yest, fixing a slow leak found in mains to house. nothing like jackhammering reinforced concrete paths, and digging on ‘rest day’.
-squats upped by 5kg. With shorter rests between sets and breathing I made it thru
-left OHP at same weight.
-keep foam rolling them glutes… some soreness but only when rolling, feeling fine otherwise.

5 Likes

Plumbing work is the worse, and to make it even worse you added in yard work and concrete work. The trifecta of suck. LoL. Definitely not a rest day!

W5 D2 (gym) Strength Block
11.01.2022 (5.45am fasted session)
Mobility, warmup
Band pullaparts 50 between below
Foam rolling on glutes

Explosive
Ball slams
2x8

Lat pulldowns
35kg x 10
50 x 7
65 x 5
Pullups
BW+5kg x5, 5, 5
BW x5 +10sec negative

-ss-

facepulls x 20, 20, 20 & rope pulldowns 3x5

HRI - Airdyne
10mins of 5sec at 100% emom then 55sec slow

Conditioning
20kg BB thrusters x10 -ss- 16kg KB swings x 15
3 rounds only (4.07)

Elliptical SSC
20mins leg refresher, 12sec on emom. HR 128 ave

-flat as a tack after poor broken sleep last 2 nights… return to work stress surely a factor.
-reduced airdyne and less conditioning accordingly.
-more recovery required but got today’s work in.
-plumbing fun indeed @shaneinga , pinhole leak resulted in last water bill doubling… glad i found the issue. Add in doing the digging etc whilst a toddler wants out of the house to help… more fun…!

5 Likes

W5 D3 (gym) Strength Block
12.01.2022 (6.45am fasted session)
Mobility, warmup
Band pullaparts various angles 80+

Explosive
Vertical jumps
x 4, 4

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

Bench
bar x 10
40kg x 8
60 x 5
70 x 5, 1+5
(single then rearranged bench alignment)

-ss-

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

Conditioning
16kg KB swings x 20 -ss- 10kg KB devil presses x10
6 rounds in 10mins

Elliptical
20mins SSC 122 ave HR

-solid session
-volume PR on bench with 2x sets at that weight

5 Likes

W5 D4 (gym) Strength Block ( 10 sets x 4r for main lifts - upping weight, lower reps as weeks progress )
13.01.2022 (5.45am fasted session)
Mobility, warmup
Band pullaparts 150 amongst below

Explosive
Box jumps
2 x 6

OHP (cleaned from the floor each set)
20 x 10
30 x 7
40kg x 4 x 10 sets

-ss-

SQUAT (in socks)
Bar x 10
40kg x 8
60 x 5
75 x 4r x 10 sets

Conditioning
20kg BB thrusters x10 -ss- 10x burpees
8 rounds (just) in 10mins

Dreadmill
SSC 15mins highest incline HR 141 ave, (110 cals?)

-soaked with sweat from latter squats, feeling heavy but manageable
-BW was 68kg steady earlier this week. Sitting around maintenance levels
-sleep slightly better until cat meowed at 4.30am…

5 Likes

W5 D5 (gym) Strength Block
14.01.2022 (6.45am fasted session)
Mobility, warmup
Band pullaparts 50+ between below

Explosive
Ball slams
2x8

Lat pulldowns
35kg x 10
50 x 8
65 x 6
Pullups
BW+5kg x5
BW +10kg x5, 5

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

Conditioning
20kg BB thrusters x5 -ss- 10kg KB devil presses x10 -ss- single arm KB swings x 5L 5R 5L 5R (20)
6 rounds in 10mins

Elliptical
SSC 20mins HR 124 ave (80 ish cal)

-last rep on heavier pullups kipped then slow negative
-conditioning defo helping day after heavier squats

5 Likes

D5, Fri lunch break - light conditioning work

3 Pullups then 130 paces with hex bar (35kg)
5 Pullups then 140 paces with hex bar (45kg)
5 Pullups then 140 paces with hex bar (55kg)
4 Pullups

5 Likes

W5 D6 (gym) Strength Block
15.01.2022 (6.45am fasted session)
Mobility, warmup
Band pullaparts various angles 100+

Explosive
Vertical jumps
x 6, 5

Hex DL
Bar x 10
40kg x 8
60 x 8
80 x 5
90 x 5
100 x 4
105 x 3 *rep PR

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

-ss-

Seated row
35kg x 8
50 x 8
65 x 5
70 x 5
75 x 5

Conditioning
20kg KB swings x 15 -ss- burpees x10
6 rounds in 10mins

Elliptical
20mins 5sec emom leg refresher

-rep PR on deadlift, despite less than stellar form on the lead up 100kg set…

5 Likes

Nice PR! Solid pull ups also. Looks like a nice place to workout. :+1:

1 Like

W6 D1 (gym) Strength Block ( 11 sets x 4r for main lifts )
17.01.2022 (5.45am fasted session)
Mobility, warmup
Band pullaparts 165 amongst below

Explosive
Box jumps
2 x 6

OHP
17.5 x 10
30 x 7
40kg x 4 x 11 sets

-ss-

SQUAT
Bar x 10
40kg x 8
60 x 5
75 x 4r x 11 sets

Conditioning
24kg KB Swings x10 -ss- 10x burpees
6 rounds (just) in 10mins

Elliptical
SSC 15mins HR118 ave

-note to self: bracing so crucial… squats were tough today, just got them done.
-rest day yest, walks and playground time with jnr, mowed lawns etc.
-thanks @shaneinga my home setup is a bit lacking atm, shed is full of other stuff - most gym things are packed away. Generally using a commercial gym but get a few extra things done at home, especially with more ‘working from home’ now office restrictions are ramping up, with masks etc.

2 Likes

That’s a lot of squatting…
Good work.