3/5/1 FSL (gym)
19.03.2023 (6.45am fasted session - single serve Surge during)
Mobility, warmup
Standing calf raises (hack SQ machine)
+50kg x 15
+75 x 10
+100 x 10, 10, 10
Dreadmill
25mins SSC HR110 ave
-simple stuff this Sunday morning
-165kg is a way off here @TM79 but 3 plates (140kg) is just around the corner I’m sure!
-resting HR60
3/5/1 Coffinworm - c6w3d1 (gym) > Leader cycle 2
20.03.2023 (5.45am fasted session + sportsfuel during)
Mobility, warmup
Banded box walks
Box jumps x 5
Squats
BW x 8
Bar x 10
40kg x 8
.
60 x 5
72.5 x 5
82.5 x 5 - belt on
82.5 x 5
82.5 x 5
Dreadmill
25min SSC HR 101 ave
-lower volume in week 3 on this program, a welcome change.
-been fighting off a throat tickle, hopefully on the mend
best wishes
3/5/1 Coffinworm - c6w3d2 (gym) > Leader cycle 2
21.03.2023 (5.45am fasted session + sportsfuel during)
Mobility, warmup
15kg Ball slams x 8, 6
OHP
Bar x 10
30kg x 8
.
35 x 5
40 x 5
45 x 5
45 x 5
45 x 5
Elliptical
20mins HIT, 1min on, 1min cruise. HR 138 ave, 162 max
-been a while since using the elliptical. That defo got the lungs working
-wind etc of late picking up the hayfever, so the throat is ok, but eyes itchy etc, so all good there @throwawayfitness
-resting HR60
-ticked over 3x months straight of a session with no rest days.
I think you’ve got that right now. Easily…
Nice job on the last few sessions. No idea how you have trained for 3 months straight?!?!? 
3/5/1 FSL (gym)
22.03.2023 (5.45am fasted session - single serve Surge during)
Mobility, warmup
Conditioning
Armor Building Complex
Twin 12kg KB x 2 reps emom
20mins for 40 ABC’s
Seated calf raise
+40kg x 12, 12, 12, 12 (5-10sec hold at end of each set)
-ABC’s averaging 20seconds to hit 2, so it’s 20sec on, 40off for this emom session
-focus on core bracing as fatigue built
-thanks @TM79 plenty of conditioning in there every 3rd day - recovery tracking well too. Gotta love 531 for that.
3/5/1 Coffinworm - c6w3d3 (gym) > Leader cycle 2
23.03.2023 (5.45am fasted session + sportsfuel during)
Mobility, warmup
20kg KB Swing x 30
Lat band engagement stuff
Vertical jumps x 4, 3
Hex Deadlifts
bar x 10
40kg x 8
60 x 6
.
80 x 5
92.5 x 5 - belt on
102.5 x 5
102.5 x 5
102.5 x 5
Dreadmill
25min SSC HR 105 ave
-simple & straightforward today.