T Nation

Pursuit of Gains

SVR II W3D2 deadlifts

  • Foam, Rollouts, groiners

  • Deads - jump - lats - abs
    5x50
    5x55
    5x90
    5x102.5
    5x107.5
    5x5x102.5

4 broad jumps on Warmup sets, 10 banded lat pullovers and 5 ab rolls between sets

Everything felt so heavy, mightve went abit heavy on the rows the day prior.

  • Squat - chins - Pushups - chins
    10 - 2 - 10 - 2
    5 rounds w vest

  • 2.4km 400m run 400m walk intervals

SVR II W3D3 Conditioning

  • 30m lawn mowing w vest

  • Burpees
    30s on
    30s off
    20 rounds

Lovely weather today, figured id just do some burpees outside.

1 Like

SVR II W3D4 Press

  • Foam, Rollouts, Groiners

  • Press - throw - inv row - plank walkouts
    5xbar
    5x15
    5x22.5
    5x35
    5x40
    5x45
    5x5x40

4 throws on Warmup sets, 10 inv rows, swapped to Bpas on SSL sets, 5 plank walkouts

  • BBS - Chins - dips
    10/leg - 5 - 5
    5 rounds

  • 100 reps
    Neck flex 5kg
    Plate raise 10kg
    Plate ext 10kg

  • 3km vest walk

2 Likes
  • SVR II C1W1D1 Bench

  • Foam roll, Rollouts, Groiners

  • Bench - throw - row - Bench abs
    5xbar
    5x22.5
    5x37.5
    5x52.5
    5x60
    3x75
    10x67.5
    20x60 - 11,6,3

The 3x75 was a huge brain fart, idk what i was thinking about when loading the bar, went for 75 rather than 67.5, oh well still hit the PR set.

3x4 throws, rows same weight same reps, bench abs 5 reps between sets.

  • DB row
    20x30/side after widowmaker set

  • BSS - Chins - dips
    10/side - 6 - 5
    5 rounds

  • 100 reppers
    Lateral raise 2.5kg
    Pushdown bands
    Neck ext 5kg

Had some shoulder issues after last time doing lateral raises with 5kg, so i lowered it.

  • 3km vest walk

Doing SVR II for another cycle, upped TMs 2.5kg and added 3kg to my vest, and 1 rep on chins

1 Like

SVR II C2W1D2 Deadlifts

  • Dl - jump - lats - abs
    5x40
    5x50
    5x60
    5x80
    5x90
    10x102.5
    20x80 - 11+9

4x3 broad jumps
5x10 lat pullovers
5x5 plank walkouts

  • Squat - chins - Pushups - chins
    10 - 2 - 10 - 2
    5 rounds

Winded, the +3kgs is noticeable… I feel like adding 3kg every 3rd week rather than 1 per week makes sense, getting adjusted over the weeks insted of just linearly going up, but it definitely makes the first week suck.

I also had dinner prior to training today, so realisticly +5kg lol.

  • 100 reppers
    Neck curl 5k
    Curls 10kg
    BPAs

  • 30s run 30s walk
    3km

I usually do distance intervals, but time intervals are just much more convinient, i guess there are apps for distance intervals, but this way i dont have to bring my phone out either.

1 Like

SVR II C2W1D3 Conditioning

  • 12 min EMOM
    10 Burpees

Just something quick today.

SVR II C2W1D4 Press

  • Foam roll, V Rollouts, groiners

  • Press - throw - row - abs
    10xbar
    5x15
    5x25
    5x35
    5x40
    6x45
    20x35 - 8,5,4,3

  • BSS - Chins - dips
    10/leg - 6 - 5
    5 rounds

  • 100 reppers
    Lateral raise 2.5kg
    Band pushdown
    Neck extensions

Got a thing now, gonna see if i can fit in a run or a walk later.

1 Like