There’s no PR like a deadlift PR. Congrats!
2 Likes
3/5/1 - c13w4d4 (gym) - deload
16.11.2023 (5.45am fasted session)
Mobility, warmup
Plyo pushups x 8
Bench
bar x 10
40kg x 8
.
60 x 5
67.5 x 3
77.5 x 1
85 x 1
-ss-
BPA 6x20
Dips x 12, 12, 12, 14
(50r)
-ss-
10kg front plate raise x 12, 12, 14, 14 (52r)
Rear delts
x 12, 12, 12, 12+3rp (51r)
Reverse curls, twists, side to sides - tennis elbow rehab work 3 x 10-12
Dreadmill
10min ssc
-fairly grindy on the main lift, bench TM to stay as is.
-thanks all appreciate the nod! @shaneinga @SvenG @ChickenLittle @throwawayfitness glad to have you all along for the ride.
9 Likes
Nice job with three plates mate. Well done
1 Like
3/5/1 - 3C’s (gym)
17.11.2023 (5.45am fasted session)
Mobility, warmup
Conditioning
20mins emom tabata
ABC’s Twin 20kg KB x 1 rep
then 2-3 burpees to round out the 20sec
-ss-
20sec skip rope
Core
Ab wheel (standing)
x 4, 6, 4+2rp
Calves
Seated CR
+40kg x 12, 15, 18
(45r)
Dreadmill
10mins ssc
-thanks @simo74 another longer term goal knocked off the life goals list. chuffed with it!
9 Likes
Sat - rest day.
3/5/1 - c14w1d1 (gym)
18.11.2023 (6.00am fasted session)
Mobility, warmup
16kg KB paused squat x3 x 5sec
Box jumps x 6
Squats
Ankle mobility work, hip aeroplanes
Bar x 10
40kg x 8
60 x 5
.
70 x 3
80 x 3 - belt on
90 x 3+ (7) - rep PR
Bulgarians
Twin 10kg DB’s x 12, 12, 12 (L/R)
-ss-
Tib (shin) raises +5kg x 20, +7.5kg x 15, 12
-nice rep PR there, with maybe a few more in the tank if form was thrown out…
10 Likes
3/5/1 - c14w1d2 (gym)
20.11.2023 (5.45am fasted session)
Mobility, warmup
10kg side to side ball slams x 5 (L/R)
15kg ball slams x 6
OHP
bar x 8
30 x 6
.
40 x 3
45 x 3
52.5 x 3+ (4)
-ss-
Chins x 5, 5 pull up x 5, 5, 5
-ss-
BPA 8 x 20
Med incline bench
15kg DB’s x 12, 12, 12
-ss-
Rear delts 10kg DB’s x 12, 12, 12
Overhead BB carries - 25kg BB x 80-90 paces x 3 sets
Rear delt machine
2 x 12
Dreadmill
10mins ssc
-solid session today.
9 Likes
Great work!
2 Likes
Solid squat PR!
1 Like
3/5/1 - 3C’s (gym)
21.11.2023 (5.45am fasted session)
Mobility, warmup
Conditioning
20mins emom tabata
ABC’s Twin 20kg KB x 1 rep
then 2-3 burpees to round out the 20sec
-ss-
20sec skip rope
Core
Ab wheel (standing)
x 6, 6, 5+1rp
Calves
Seated CR
+45kg x 12, 12, 13
(39r)
Dreadmill
15mins ssc
-appreciate the coudos there @SvenG & @shaneinga - I was seriously considering switching programs for a bit there. But after a bit of recovery time post being crook all seems to be maintaining/trending back up again.
9 Likes
3/5/1 - c14w1d3 (gym)
22.11.2023 (5.45am fasted session)
Mobility, warmup
Lat engagement band work x10
24kg KB Swing x 20
Vertical jumps x 6
Hex Deadlifts
bar x 10
60 x 5
80 x 4
.
100 x 3 - belt on
110 x 3
125 x 3+ (7) - 2rep pr
DB Rows 27.5kg x 10, 11, 12 (33r)
-ss-
RDL’s 2x 27.5kg DB’s x 10, 11, 12 (33r)
Dreadmill
5mins only
-resting HR61
-minor rep pr, noting i’ve recently hit 127.5 for 7 also. Felt cool calm and collected today, good rest between sets, in a good space.
9 Likes
3/5/1 - c14w1d4 (gym)
23.11.2023 (5.45am fasted session)
Mobility, warmup
Plyo pushups x 8
Bench
bar x 8
40kg x 8
.
60 x 3
67.5 x 3
77.5 x 3+ (4)
-ss-
BPA 6x20
Cable crossovers
x20, 15, 15
Dips x 12, 12, 12
(36r)
-ss-
15kg front plate raise x 10, 10, 10 (30r)
Dreadmill
10min ssc
-standard bench work again
-picked up another 15kg of organic pasture fed lamb from local farmer, and into the freezer last night. Freezer’s pretty full now, similar no doubt for @T3hPwnisher
12 Likes
3/5/1 - light conditioning (gym)
24.11.2023 (6.15am fasted session)
Mobility, warmup
Hammer curls
10kg DB’s x 10+5rp, 10+5rp, 8+4+3rp (45r)
-ss-
Seated lateral’s
6kg DB’s x 15, 15, 15 (45r)
Seated incline curls
6kg DB’s x 12, 15, 15
-ss-
BPA’s 3 x 20ish
Conditioning
Elliptical
20mins SSC HR 115 ave
-plenty of sore spots today, simple vanity arms and some elliptical
9 Likes
3/5/1 - c14w2d1 (gym)
27.11.2023 (6.00am fasted session)
Mobility, warmup
16kg KB paused squat x3 x 5sec
Box jumps x 7
Squats
Ankle mobility work, hip aeroplanes
Bar x 10
40kg x 8
.
65 x 5
75 x 5 - belt on
85 x 5
-ss-
various curls (elbow work) 3 x 15 grips
Bulgarians
Twin 10kg DB’s x 12, 12, 12 (L/R)
-ss-
Tib (shin) raises +7.5kg x 15, 15, 18
Dreadmill
10mins ssc
-rest days over the weekend, still hit 10k+ steps both days
-resting HR down to 60, but back up to 62 this am. A few quiet ales at xmas street party. So a tad dry this am, crazy the effects the day after having just a few beers, now that I rarely partake. Definately notice it - even though in times past likely the effects were still there but didn’t give it much thought. Humid weather and defo felt the session today too even though it’s ‘simple’ 5’s week.
-edit: prepped and cooked a big batch of meat patties, lamb and beef combo with blitzed vege’s in there too. A great way to get some greens into junior as she won’t touch brocolli haha.
8 Likes
3/5/1 - c14w2d2 (gym)
28.11.2023 (6.00am fasted session)
Mobility, warmup
10kg side to side ball slams x 5 (L/R)
15kg ball slams x 6
OHP
bar x 8
30 x 7
.
40 x 5
42.5 x 5
47.5 x 5
-ss-
Chins x 5, pull up x 5, 5, 5, 5
-ss-
BPA 7 x 20
Elbow prehab work 3x10
Laterals
5kg DB’s x 15, 15, 20
Rear delt machine
+33kg 3 x 12
Dreadmill
10mins ssc
-sore throat coming on, likely whatever junior has atm. bah!
6 Likes