Raven78's on the set of the Living Dead

3/5/1 Coffinworm - c5w3d4 (gym) > Leader cycle
06.03.2023 (6.45am fasted session + sportsfuel during)
Mobility, warmup

Band pullaparts amongst below x 140

Plyo pushups x10

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

Dreadmill
25mins SSC, HR109 ave

-resting HR59
-good weekend, back to the grind on a monday…

10 Likes

3/5/1 FSL (gym)
07.03.2023 (5.45am fasted session - single serve Surge during)
Mobility, warmup
band warmup curls/reverse for elbows

Hammer Curls 3 x 8
-ss-
Curls 3 x 8
-ss-
Reverse wrist curls 3 x 10

Overhead tri extension 3 x 15

Light Conditioning

Dreadmill
30mins SSC HR107 ave

-light session today

8 Likes

3/5/1 Coffinworm - c6w1d1 (gym) > Leader cycle 2
08.03.2023 (5.45am fasted session + sportsfuel during)
Mobility, warmup

Box jumps x 6

Squats
BW x 10
12kg KB goblet x 8
Bar x 10
40kg x 8
60 x 5
.
70 x 5
80 x 5 - belt on
87.5 x 5
80 x 5
87.5 x 5
97.5 x 3

Bench
60kg x 5 x 5
-ss-
Reverse lunges
Twin 12.5kg DB’s
4 x 6r L/R (24)

Dreadmill
10mins - Very brisk pace, low incline. HR 120ish

-could take this week as a deload, but straight into next cycle (upping tm numbers). Feeling good.
-resting HR59
-Squats felt good today, last set was solid, considering 100 x 3r is a PR, this was only 2.5kg lighter and I had more reps left in the tank. Sticking with program numbers. No jokers today though.

10 Likes

3/5/1 Coffinworm - c6w1d2 (gym) > Leader cycle 2
09.03.2023 (6.00am fasted session + sportsfuel during)
Mobility, warmup

band pullaparts amongst below, various angles x 140

15kg Ball slams x 8, 8

OHP
Bar x 10
30kg x 8
.
37.5 x 5
42.5 x 5
47.5 x 5
42.5 x 5
47.5 x 5
52.5 x 3

-ss-
various grips chin/pullups 8 x 4r

Hex DL
bar x 10
40kg x 8
60 x 5
85 x 5 x 5sets

Dreadmill
20mins SSC HR110 ave

-good session again despite poor/broken sleep (kiddo waking, work stress)

10 Likes

3/5/1 FSL (gym)
10.03.2023 (5.45am fasted session - single serve Surge during)
Mobility, warmup

Conditioning

a. 20kg KB swings x 20
b. Twin 12kg KB devil presses x 10
c. Burpees x 10
6 rounds completed in 17.26min

Seated CR
+35kg x 12, 15, 15, 15

Dreadmill
15mins SSC HR115 ave

-struggled through conditioning today, but made it.

7 Likes

I hate that I only just finished today’s workouts a bit ago and here you are, already done with tomorrow’s, haha!

Nice consistent work in here, my man. Keep it up!

2 Likes

Yeah gotta love a timezone difference, thus @simo74 , @kleinhound , myself and others in Australia are theoretically always half a step ahead? :wink: haha Appreciate the drop in mate.

3 Likes

LOL it is nice living in the future but also reflecting on the past

3 Likes

Man, so much good work going on. I get busy and take some days off in here then I check back in and you’ve logged like 20 sessions in a week. :joy: Way to stay after it. Skipping deload weeks and getting PR’s despite lousy sleep. You are a machine my friend! :robot:

1 Like

3/5/1 Coffinworm - c6w1d3 (gym) > Leader cycle
11.03.2023 (7.15am fasted session + sportsfuel during)
Mobility, warmup

20kg KB Swing x 20

Lat band engagement stuff

Vertical jumps x 5

Hex Deadlifts
bar x 8
40kg x 8
60 x 7
.
85 x 5
100 x 5 - belt on
110 x 5
100 x 5
110 x 5
122.5 x 3

OHP
bar x 10
37.5kg x 5 x 5
-ss-
Twin 15kg DB’s RDL’s
3 x 10

-jelly legs after that. Felt ok going in today, but waned towards end of DL’s… all good though.
-Yard and shed time today so that’ll get some good steps in.
-hey @TM79 -nah mate, just 1x session daily, but it’s close to 3months straight without a rest/off day so tracking nicely. No kiddo flu’s etc of late, which helps though!

9 Likes

3/5/1 Coffinworm - c6w1d4 (gym) > Leader cycle 2
12.03.2023 (6.30am fasted session + sportsfuel during)
Mobility, warmup

Band pullaparts amongst below x 140

Plyo pushups x10

Bench
bar x 10
40kg x 8
.
60 x 5
67.5 x 5
75 x 5
67.5 x 5
75 x 5
82.5 x 3

Squat
bar x 8
40kg x 5
60 x 5
70 x 5 x 5
-ss-
BW Dips 3 x 10

Dreadmill
10mins cruise

-contemplated a joker on bench but given I was 50-50 called it done, then hit squat and accessory movements
-11k steps yesterday doing yardwork
-resting HR59

9 Likes

3/5/1 FSL (gym)
13.03.2023 (6.45am fasted session - single serve Surge during)
Mobility, warmup

Conditioning
20kg KB swings x 505
30.02min
(with 5, 4, 3 pushups each 100swings = 60reps)

Foamrolling legs

Dreadmill
20mins SSC HR105 ave

-add in 500m of ‘weighted carries’ yest, with kiddo on shoulders walking back from festival event
-simple swings today

7 Likes

3/5/1 Coffinworm - c6w2d1 (gym) > Leader cycle 2
14.03.2023 (5.45am fasted session + sportsfuel during)
Mobility, warmup

Box jumps x 6

Squats
BW x 10
Bar x 10
40kg x 8
60 x 6
.
70 x 5
80 x 5 - belt on
87.5 x 5
80 x 5
87.5 x 5
97.5 x 3

Bench
57.5kg x 5 x 5
-ss-
Reverse lunges
Twin 15kg DB’s
4 x 6r L/R (24)

Dreadmill
15mins HR 105ish

-felt ok going in, hit all lifts solid again
-quads defo feeling it with squat volume, then hitting lunges
-reasonable rest over the long weekend

10 Likes

Whoa! :exploding_head:

1 Like

3/5/1 Coffinworm - c6w2d2 (gym) > Leader cycle 2
15.03.2023 (6.00am fasted session + sportsfuel during)
Mobility, warmup

band pullaparts amongst below, various angles x 50

15kg Ball slams x 8, 8

OHP
Bar x 10
30kg x 8
.
37.5 x 5
42.5 x 5
47.5 x 5
42.5 x 5
47.5 x 5
52.5 x 3

-ss-
various grips chin/pullups 8 x 4r

Hex DL
bar x 8
40kg x 8
60 x 6
85 x 5 x 5sets

Dreadmill
20mins SSC HR115 ave

-getting the work done.
-that was spread over 30mins with a 2min ish rest between each 100 swings there @TM79 - went the swings as I really wasn’t feeling it for burpees etc on the day. Grip is the limiting factor for me on them as the reps rise.

8 Likes

3/5/1 FSL (gym)
16.03.2023 (5.45am fasted session - single serve Surge during)
Mobility, warmup

Conditioning
Armor Building Complex

Twin 12kg KB x 2 reps emom
Made it thru to 16mins then twinged rhomboid/lat (see below)
16mins for 34 ABC’s

Foamrolling legs

Dreadmill
10mins SSC HR115 ave

-ABC’s still feel foreign re the order of routine. 12kg felt light early but got heavy quick!
-twinged something in right rhomboid/lat area on those ABC’s. Foam rollings and some rest today should sort it… DL’s tomorrow!

9 Likes

3/5/1 Coffinworm - c6w2d3 (gym) > Leader cycle 2
17.03.2023 (6.30am fasted session + sportsfuel during)
Mobility, warmup

Band pullaparts amongst below x nil

Plyo pushups x8

Bench
bar x 10
40kg x 8
.
60 x 5
67.5 x 5
75 x 5
67.5 x 5
75 x 5
85 x 2
-ss-
17.5kg DB rows x 6-8reps x 7sets

Squat
bar x 8
40kg x 8
60 x 5
70 x 5 x 3sets

Dreadmill
15mins cruise

-lat is improving, went bench today, hoping for DL tomorrow
-resting HR59
-that double on the bench was ugly as…

10 Likes

Nice job the last few sessions! I’m waiting on DL’s until late this week too. Might be able to hit 'em in the morning. :+1:t2:

1 Like

3/5/1 Coffinworm - c6w2d4 (gym) > Leader cycle 2
18.03.2023 (6.30am fasted session + sportsfuel during)
Mobility, warmup

20kg KB Swing x 30

Lat band engagement stuff

Vertical jumps x 5

Hex Deadlifts
bar x 8
40kg x 8
60 x 7
.
85 x 5
100 x 5 - belt on
110 x 5
100 x 5
110 x 5
122.5 x 4 (rep PR)

OHP
bar x 10
37.5kg x 5 x 5
-ss-
Twin 15kg DB’s RDL’s
x9, 8, 8 ,7

-Lat still sore but with good bracing it seemed all ok for these lifts. Snuck an extra rep on last set thus rep pr by default. You’re up now @TM79 … handles down :wink:

10 Likes

Congrats on that PR! The handles were up on mine. :wink: If you are getting 4 reps at 122.5 I think you definitely have a single in you at 165 KG. :+1:t2: :+1:t2:

1 Like