Ermm here goes
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Post Edited: 16.05.2023 @ 10:41 AM by unit94
4.5.23Bag toss 4.6m
22 5x2
Axel press clean each rep
125 4x3
17" silver dollar
340 6x2
Strict log one clean
100 3x10
Yoke
300 5x20m
Done.
5.5.23
Bodybuilding session
Pulldowns
Seated row
Adductor
Hip flexor
Calf raise
Leg curl
Concept 2 bike erg
4x60s/30s off
Bodybuilding session
Pulldowns
Seated row
Adductor
Hip flexor
Calf raise
Leg curl
Concept 2 bike erg
4x60s/30s off
6.5.23
Pause overhead squat
60 3x8
Zombie squat paused
130 4x5
Axle deadlift
230 4x6
SL hip thrust double pause
36 3x8 EL
Dumbbell windmill
20 3x8 ES
Done.
Pause overhead squat
60 3x8
Zombie squat paused
130 4x5
Axle deadlift
230 4x6
SL hip thrust double pause
36 3x8 EL
Dumbbell windmill
20 3x8 ES
Done.
8.5.23
Bag toss 4.6m
20 4x5
Strict log
137x5
127 4x5
17" silver dollar
320 3x6
Yoke
370x10m
340 5x10m
Stones one motion 65"
100 4x3
Done.
Bag toss 4.6m
20 4x5
Strict log
137x5
127 4x5
17" silver dollar
320 3x6
Yoke
370x10m
340 5x10m
Stones one motion 65"
100 4x3
Done.
Wednesday
9:40
Front squat 148 4x6
Sumo deadlift 200 4x5
Incline dumbbell bench 47.5's 3x18
Incline dumbbell row 32's 4x10
L-sit iso Bw 3x18s
9:40
Front squat 148 4x6
Sumo deadlift 200 4x5
Incline dumbbell bench 47.5's 3x18
Incline dumbbell row 32's 4x10
L-sit iso Bw 3x18s
Thursday I warmed up and started throwing. Just felt a bit weak do left the session. Feeling good generally so didn't risk grinding through everything and helped out with the gym expansion to still be productive
Friday
10:31
Had to do this at a Puregym, absolutely mad place, people load weights and just don't take them off, couldn't quite believe it.
Incline bench 145 3x5 110x12
RDL 170 3x8
Shrugs 50s 3x20
Leg curl 4x12
Lat pulldown 4x12
Dumbbell curls 20's 3x12
10:31
Had to do this at a Puregym, absolutely mad place, people load weights and just don't take them off, couldn't quite believe it.
Incline bench 145 3x5 110x12
RDL 170 3x8
Shrugs 50s 3x20
Leg curl 4x12
Lat pulldown 4x12
Dumbbell curls 20's 3x12
Saturday
10:20
Overhead squat paused 70 4x8
Zombie squat paused 138 4x5
Axle deadlift 240 4x6
SL hip thrust 36 3x10 EL
Dumbbell windmill 20 3x10 ES
10:20
Overhead squat paused 70 4x8
Zombie squat paused 138 4x5
Axle deadlift 240 4x6
SL hip thrust 36 3x10 EL
Dumbbell windmill 20 3x10 ES
Monday
10:33
Bag toss 4.6m 20 4x5
Strict log press 142x5 (Rep PB. Mad grind on last rep)
132 3x5
Silver dollar deadlift 340 3x6
Yoke 400x10m
370 3x10m
10:33
Bag toss 4.6m 20 4x5
Strict log press 142x5 (Rep PB. Mad grind on last rep)
132 3x5
Silver dollar deadlift 340 3x6
Yoke 400x10m
370 3x10m
Wednesday
Front squat
155 4x6
Sumo deadlift
220 4x5
Romanian deadlift paused
175 3x8
High incline dumbbell bench
47.5's 3x20
Incline dumbbell row
32's 4x12
L-sit iso hold
Bw 3x20 seconds
Done.
Front squat
155 4x6
Sumo deadlift
220 4x5
Romanian deadlift paused
175 3x8
High incline dumbbell bench
47.5's 3x20
Incline dumbbell row
32's 4x12
L-sit iso hold
Bw 3x20 seconds
Done.
Thursday
Bag toss 4.6m
22 5x2
Axle press clean each rep
130 4x3
Done. Shannons Grandad got taken to hospital so had to cut the session short.
Bag toss 4.6m
22 5x2
Axle press clean each rep
130 4x3
Done. Shannons Grandad got taken to hospital so had to cut the session short.
Friday
Bodybuilding session
Lat pulldown
Seated row
SL RDL 35 3x12 EL
Adductor
Hip flexor
Calf raise
Stairmaster
5 minutes and it was as hard as I had heard about. Going to enjoy this bit of kit!
Done.
Bodybuilding session
Lat pulldown
Seated row
SL RDL 35 3x12 EL
Adductor
Hip flexor
Calf raise
Stairmaster
5 minutes and it was as hard as I had heard about. Going to enjoy this bit of kit!
Done.
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