3/5/1 FSL - c1w1d4 (gym)
15.11.2022 (5.45am fasted session)
Mobility, warmup
Band pullaparts 100ish various angles
20kg KB Swings
2 x 20
OHP
Bar x10
30 x 8
40kg x 5
35 x 5 x 5 (FSL)
-ss-
Pullups x3 x 8 sets
DB OHP
9kg DB’s x 101 reps
(sets of 14 ish)
-ss-
BW Hypers x sets of 12, circa 72 reps
Elliptical
20mins 12sec on emom, 4km, HR140 ave
-great to blow some cobwebs out.
-resting HR 65
-can you move my log back into over 35’s please @Mod_Phoenix (reckon it got moved around post Surge challenge?)
-edit - forgot to log pullups between ohp sets
Hex Deadlifts
bar x 10
40kg x 8
60 x 5
70 x 5
80 x 5
90 x 5
70 x 5 x 5 (FSL)
DB Rows
17.5kg DB’s x 50 reps each side
Dreadmill
10mins for HR135 med incline, brisk pace
-feeling the glutes post session, hitting good areas.
-appetite coming back, food intake back near levels a few weeks back
-cheers @simo74 mostly there now, ah kids and the bugs they bring home eh!
Did they move you too? All of a sudden I see all these folks that suddenly disappeared a few months ago. Great to see you again. Strong work going on as you recover from the chest cold. Good conditioning session today.
Squat
Bar x10
40kg x 8
58 x 5
65 x 5
70 x 5
58 x 5 x 5 FSL
Dips
BW x 55 reps
-ss-
Hypers
40 reps
Elliptical
15mins 12sec emom leg refresher, 2.8km, HR 145 ave
-legs were shot by the time I got to elliptical
-nice saturday am session
-hey @TM79 yep I believe those of us on the Surge challenge were moved, then moved again once it finished into general logs, requested to be put back in the over35’s zone. Pretty much over the chest infection now, no coughing. Thanks for dropping in, I’m lurking in your log too!
Good work on those last sessions. Yeah, it was crazy seeing people just reappear that I haven’t seen in a while. Glad to hear you are over the chest infection!
@fitguy442002 stress levels… with work it’s high atm. Resting HR sitting around 64 - I’d prefer to see that down to 58-60 range. Looking forward to some time off over xmas break for sure. I wouldn’t classify 351 lifting atm as high stress, just getting good movement patterns in, under reasonable loads.
Cheers @TM79 over the infection now, and powering things back up thanks!
Good looking conditioning session today. Definitely kept the HR elevated. I lost my Apple Watch a few months ago and since joined a gym with an Assault Bike (airdyne). I do intervals on it sometimes and wish I still had the watch to measure my HR. Sure feels like a heck of a workout.
3/5/1 FSL - c1w3d1 (gym)
23.11.2022 (5.45am fasted session)
Mobility, warmup
Lat band engagement stuff
Vertical jumps x6
Hex Deadlifts
bar x 8
40kg x 8
60 x 5
80 x 5
92.5 x 3
102.5 x 1+ (4 reps)
60 x 5 x 5 (FSL)
Dips BW x 55 reps
-ss-
Hypers x 50 reps
Elliptical
20mins 12sec emom 3.6km
-early lat engagement work helped, didn’t get too pumped up on DL’s just worked the form and core/lat bracing. Was expecting more reps on the 1’s week on DL’s but all good
-cheers @TM79 that airdyne is a brutal piece of machinery… (fitbit here tends to work fine for my needs)
-hya @cavalier just my first block back on 531, post back injury then chest infection, so taking it fairly easy at 80% of my training max. I’m just keeping it simple re accessory work too. It’s been years since my previous 531 blocks. I’ll run with it for a while and see where it takes me. Too early to tell re progress - only into week 3 of cycle 1.