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.
Yeah gotta love a timezone difference, thus @simo74 , @kleinhound , myself and others in Australia are theoretically always half a step ahead? haha Appreciate the drop in mate.
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. Way to stay after it. Skipping deload weeks and getting PR’s despite lousy sleep. You are a machine my friend!
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!
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
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.
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!
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