3/5/1 - c8w3d3 (gym)
14.05.2023 (6.45am fasted session)
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 6
.
80 x 5
90 x 3 - belt on
100 x 1+ (12) - rep pr
Good mornings
bar x 8
40kg x 8, 9, 10
Dreadmill
10mins cruise
-resting HR60
-nice simple session today
3/5/1 - c8w3d4 (gym)
15.05.2023 (6.45am fasted session)
Mobility, warmup
Plyo pushups x 8
Bench
bar x 10
40kg x 8
50 x 5, 5, 5
-ss-
bandpullaparts various angles 4 x 20
Lat pulldowns
worked up to 60kg x 6, 6, 6
Reverse curls, twists, side to sides - tennis elbow rehab work 3 x 10
-ss-
Flyes 10kg x 10, 10, 10
EZ bar curls x 10, 9, 8
Dreadmill
20mins SSC, HR115 ave
-resting HR61 ? Wasn’t a stressful weekend, weird. Dropped back to just water (no workout fuel during) in last few days for a change, maybe affecting recovery?
Hey man, I remeber your back earlier, tehn your elbow. It’s good to see you healed up and back on track!
How did your tricep hold up during the plyo pushups?
3/5/1 - conditioning (gym)
16.05.2023 (5.45am fasted session)
Mobility, warmup
Conditioning
ABC’s Twin 12kg KB x 2 rep
20mins emom
(40 ABC’s)
Dead hang x 45-60sec x3
Seated calf raise
+35kg x 12
+40kg x 12, 12, 12
Dreadmill
10mins cruise
-resting HR61
-hey @FlatsFarmer thanks for popping in. Elbow largely overuse, and me continuing to hammer it in the gym. Physio, massage and rehab work strengthening grip, reverse wrist curls etc seem to be doing to job. Previous 351 rounds hitting some higher volume probably didn’t help either! Plyo’s - I tend to do 8-10 reps as explosive work prior to bench. This week the triceps felt fine doing them. I was good over the last few weeks, and essentially rested them wherever possible.
17.05.2023
Rest day (30mins yoga at lunch yesterday).
-slept in, and it was great.
3/5/1 - c8w4d1 (gym) - deload
18.05.2023 (5.45am fasted session)
Mobility, warmup
Box jumps x 6
Squats
10kg plate x 3 x 5sec paused holds
Bar x 8
40kg x 8
.
62.5 x 5
72.5 x 3
82.5 x 1 - belt on
90 x 1
Bulgarian split squats (L/R)
BW x 8 (L/R)
+10kg DB x 8
Twin 10kg DB’s x 8, 8, 7
-ss-
Reverse curls, twists, side to sides - tennis elbow rehab work 3 x 10
Dreadmill
15mins SSC
-resting HR60
-simple deload week commences
I notice you usually work out fasted. I never eat before I lift. Do you notice a significant difference when you eat before lifting?
3/5/1 - c8w4d2 (gym) - deload
19.05.2023 (6.00am fasted session)
Mobility, warmup
15kg Ball slams x 8
Dead hangs 60sec
OHP
bar x 10
30kg x 8
.
37.5 x 5
42.5 x 3
47.5 x 1
52.5 x 1
-ss-
Chins x 3, 3, 3, 3, pull up x 3
Direct arm work
Tricep extension (rope) 5 x 8
-ss-
DB Curls 3 x 8
Skull crushers 2 x 8
-ss-
Hammer curls 2 x 8
-resting HR60
-hi @hel320 great to have you drop in! I’ve never been a fan of training with much in my belly, I would feel ill if I have a shake or meal prior in my early years, and nowadays I hit the gym early before family are up and awake. Surge and other workout drinks seem fine for me though, have used them in recent times, but back on just water for a while for a change. I’ve hit a number of decent PR’s in recent times though, whilst using Surge/other workout carb etc drinks - not sure if coincidence or related though. Hoping to hit more PR’s in coming blocks of 351 on water, so I’ll track it and see…! The Surge/others didn’t make me ‘feel’ any different - but Surge defo helped re fatigue during say 500 swings, grip would last longer.
-last physio session complete on elbow, physio is happy and no more visits required, winning! So for me, it was a case of strengthening the forearm, particularly working the wrist curls - strengthening this apparently will take the load off the tricep (which was compensating thus elbow pain). Worked up to 100%TM on ohp today, chins and some pullups and all ok. Added in more direct tri work, and will do that more often whilst monitoring recovery.
-so in essense (all with forearms supported on bench): reverse wrist curls 3x10-12, side to side wrist rotations (light DB) 3x10, rotations 3x10. Stretching too. Tagging others as a gentle reminder noting you’re no doubt all across these: @antiquity @FlatsFarmer @simo74
Elbows are a funny thing. Most of my problems were not forearm related, actually Physio was surprise by the muscles on my forearms. My issue was from a lot of pressing volume and caused by the tricep tendon. Still doing these exercises and having strong forearms is still a great way to go.
My golfer’s elbow is slowly improving. Still keeping pull-ups to a minimum, and doing plenty of forearm and rehab (rotational) work. I picked up one of these which I wear when I workout. Seems to help some.
Same here. If I eat much more than a granola bar I am useless. It sounds silly but I have more endurance after drinking several beers than I do after eating even a small meal. 
Still crushing it in here brother. I saw the metcon a while back where you did devil press and burpees back to back. That is pure suffering. Way to get after it!
Must confess I’ve never had a workout, power, Surge,energy, red bull, monster. etc. drink. Now coffee, that’s my go to stimulant. Extra carbs, gummy bears at a meet before competing. I drink water, at least 6 1/2 L bottles a day.
3/5/1 - conditioning (gym)
20.05.2023 (6.45am fasted session)
Mobility, warmup
Conditioning
KB Swing ‘meddlee’
300 swings using a spread of bells…
20kg > 24kg > 16kg > 20kg
(25 reps each to make 100, repeat 3x times)
Seated calf raise
+40kg x 12, 12, 12, 12
Dreadmill
10mins cruise low incline
-resting HR61
-got a few bell’s to choose from at my gym
I love coffee, and have a cup every morning upon waking. I then have Surge and hit the gym. Note that Surge has no caffeine (which I like; I want it from my coffee).
A few beers and a tube of Sweetarts = an awesome workout the next morning.
3/5/1 - c8w4d3 (gym) - deload
21.05.2023 (6.30am fasted session)
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 5
.
85 x 5
95 x 3 - belt on
107.5 x 1
120 x 1
RDL’s
2x 20kg DB’s c 10, 10, 10
-ss-
20kg DB Rows x 12, 12, 12
Dreadmill
10mins cruise
-resting HR61
3/5/1 - c8w4d4 (gym) - deload
22.05.2023 (6.00am fasted session)
Mobility, warmup
Plyo pushups x 8
Bench
bar x 10
40kg x 8
60 x 5
67.5 x 3
75 x 1
82.5 x 1
-ss-
BPA’s 5 x 20
Tricep extensions
4 x 8
Dreadmill
15mins SSC, HR110 ave
-triceps felt all ok on this
3/5/1 - conditioning (gym)
23.05.2023 (6.45am fasted session)
Mobility, warmup
Conditioning
20kg KB Swings x 18-20 -ss- Skip rope x 20sec
20mins (tabata)
Elliptical
20mins - built up to hit a HR of 180 ! then maintained above 150
144 ave (135cal)
-resting HR60
-that elliptical was brutal but good to blow out some cobwebs
3/5/1 - rest day
24.05.2023
-sticking to the plan, new cycle starts tomorrow with squats.
3/5/1 - c9w4d1 (gym)
25.05.2023 (5.45am fasted session)
Mobility, warmup
Box jumps x 6
Squats
10kg plate x 3 x 5sec paused holds
Bar x 8
40kg x 8
60 x 5
.
72.5 x 3
82.5 x 3 - belt on
92.5 x 3+ (5)
Bulgarian split squats (L/R)
BW x 8 (L/R)
+10kg DB x 8
Twin 10kg DB’s x 6, 8, 10
-ss-
Reverse curls, twists, side to sides - tennis elbow rehab work 3 x 10
Seated curls
6 x 8r (curls, then hammers)
Dreadmill
20mins SSC, HR100ish
-resting HR60
-nothing spectacular today, just got the work done. Wasn’t feeling squats at all - bit flat? less carbs, meh who knows.
Cycle 9 TM’s
OHP 52.5kg
Bench 82.5
Squat 102.5
HexDL 125
3/5/1 - c9w4d2 (gym)
26.05.2023 (5.45am fasted session)
Mobility, warmup
8kg Ball - squat to overhead wall toss x 8
4kg rotating ball slams x 6 (L/R)
Dead hangs 60sec
OHP
bar x 10
30kg x 8
.
37.5 x 3
42.5 x 3
47.5 x 7 (matches rep pr at this weight)
50 x 2 - joker
-ss-
Chins x 3, 3, 3, 3, pull up x 3, 3
-ss-
BPA 5 x 20
Direct arm work
Tricep extension (overhead) 15kg DB x 15, then single arm 7.5kg DB x 8, 9, 8
-ss-
Rear delts 10kg DB’s x 12, 12, 12+3
Skull crushers 3 x 10
Tricep kickbacks (7.5kg DB)
x 10, 10
Dreadmill
200m run/sprints x 4 with brisk walk ‘rests’ between, HR140 ish ave?
-resting HR60
-matching recent best reps of recent times on ohp, so tricep/elbow progressing well
