Raven78's on the set of the Living Dead

Plenty on at work.

Another rest day.

Resting HR up to 66… dang for me that’s HIGH.

Maybe some light lifting tomorrow - slept a bit better last night. Chest infection, throat hoarse, coughing. All the good things!

@SvenG should be back in earnest soon mate. Keen to lift, but keener to let the body do it’s thing first.

5 Likes

14.11 - Almost fully recovered, slightly chesty. But lifting tomorrow most likely.

7 Likes

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

7 Likes

Good to hear you are mostly mended mate.

1 Like

3/5/1 FSL - c1w2d1 (gym)
16.11.2022 (5.45am fasted session)
Mobility, warmup
Glute activation stuff - clamshells, banded box walks

KB Swings 20kg
x20, 20

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!

8 Likes

Good to see you looking strong

1 Like

3/5/1 FSL - c1w2d2 (gym)
17.11.2022 (5.45am fasted session)
Mobility, warmup
Band pullaparts 140ish various angles

Plyo pushups x10 (explosive)

Bench
Bar x10
40kg x 8
48 x 5
55 x 5
60 x 5
50 x 5 x 5 (FSL)

Reverse lunges w/ 2 x 7kg DB’s
51reps each side

Elliptical
15mins SSC, 3.2km HR 130 ave

-thanks for dropping in again @fitguy442002 just powering through here with consistent work
-flew through the FSL with bench

7 Likes

3/5/1 FSL (gym)
18.11.2022 (5.45am fasted session)
Mobility, warmup

Conditioning, Core, Calves

Conditioning:

a. Burpees x 10
b. Twin 12kg KB devil presses x 10
c. KB Swings 20kg x 20
Completed 3 rounds in 9.39mins

Core:
McGill x3 + deadbugs
3 rounds

Seated CR’s
+30kg x 12, 10, 10

Elliptical
10mins 12sec emom leg refresher

-still coughing up a few loogies, hoping chest clears up in coming days. Powering through in the meantime

8 Likes

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.

1 Like

3/5/1 FSL - c1w2d3 (gym)
19.11.2022 (6.45am fasted session)
Mobility, warmup

20kg KB Swings x 20, 20

hip aeroplanes, ankle mobility work

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!

7 Likes

3/5/1 FSL - c1w2d4 (gym)
21.11.2022 (5.45am fasted session)
Mobility, warmup
Band pullaparts 120ish various angles

Ball slams 2 x 8
-ss-
20kg KB Swings
2 x 20

OHP
Bar x10
30 x 5
35 x 5
40kg x 5
30 x 5 x 5 (FSL)

-ss-

Pullups 3r x 5 sets
Chins 5r x 4 sets

DB Rows
20kg DB’s x 56 reps
(sets of 8-10)

Elliptical
20mins 12sec on emom, 3.6km, HR138 ave

-sunday rest
-just standard work today

7 Likes

How is your stress level?

1 Like

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!

1 Like

@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!

1 Like

3/5/1 FSL (gym)
22.11.2022 (5.45am fasted session)
Mobility, warmup

Conditioning

a. 20kg BB Thrusters x 10
b. KB Swings 20kg x 20
c. Burpees x 10

Completed 5 rounds in 14.09mins

Airdyne
10mins, 6-8 second bursts emom - 101 cals

Dreadmill
15mins SSC low incline for HR 135

-had the HR elevated for plenty of the above today, never easy or fun but it’s gotta be done…

8 Likes

Hi Raven. How’s the 5/3/1 going? I tried it a couple years back and got nowhere with it. Having better luck?

1 Like

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.

1 Like

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.

8 Likes

3/5/1 FSL - c1w3d2 (gym)
24.11.2022 (5.45am fasted session)
Mobility, warmup
Band pullaparts 120ish various angles

Plyo pushups x10 (explosive)

Bench
Bar x12
40kg x 8
55 x 5
62.5 x 3
70 x 1+ (4)

55 x 5 x 5 (FSL)

DB Rows
20kg DB’s x 55 reps each side (sets of 10 mainly)

12.5kg DB tri overhead
45 reps (3x15)

Elliptical
20mins 30sec on 90sec off, 3.5km

-bench suffered a little today, dips yesterday probably didn’t help re freshness…(4reps done, 8rep is my pr at that weight)

8 Likes

3/5/1 FSL (gym)
25.11.2022 (5.45am fasted session)
Mobility, warmup

Conditioning

a. Burpees x 10
b. KB Swings 20kg x 20
c. Twin 10kg KB devil presses x10

Completed 5 rounds in 14.48mins

Core
Macgill 3 + deadbugs x3 rounds

Dreadmill
15mins SSC low incline for HR 130

-lessor leg work with squats tomorrow

5 Likes