Dec 1
Back Squats
8 x 118.5kg
6 x 126.5kg
2 x 3 x 134.5kg
4 x 126.5kg
7 x 118.5kg
Ab Wheel Rollout
4 x 12
Dec 2
Tricep Kickbacks
4 x 8 x 8.5kg
Pullups
3 x 10 x 7.5kg
DB Upright Row
3 x 7 x 24kg
DB Rows
3 x 8 x 45kg
BB Shrugs
3 x 8 x 83.5kg
Renegade Rows
3 x 10 x 5kg
Dec 8
Hang Power Cleans
1 x 86kg
1 x 88.5kg
1 x 91kg
1 x 93.5kg
1 x 98.5kg PB
1 x 101kg PB
1 x 103.5kg PB
1 x 106kg PB
Ab Wheel Rollout
4 x 12
Good God. I had repped at 91kg the last time I did these but I didn’t expect it to be so easy. I put the wrong weights on and jumped from 93 to 98kg which probably helped my confidence at getting the next lifts. I think my shrugs helped with this and I hadn’t done lower body weights in 6 days.
Dec 12
Bench Press
2 x 8 x 88.5kg
2 x 6 x 88.5kg
Decline Pushups
23,21,21
BB Curls
3 x 7 x 47.5kg
Guillotine Press
2 x 8 x 68.5kg
1 x 6 x 68.5kg
Diamond Pushups
10 x 10kg
12 x 5kg
10
Renegade Rows
3 x 10 x 5kg
Dec 23
Circuits inc. 70+ press ups
Dec 26
Tempo
2 x 8 x 100m
Very unfit, hope to get back some sort of base running fitness.
Dec 28
Punch Bag
10 x 3 mins, 2-3 mins rest
Good upper body stamina, landing some powerful hits all the way to the end. Knuckles are a bit bloodied now.
Dec 30
Tempo
4×100, 100+100, 2 x 100
4 x 200, 2 x 100 with 30m burst
Mixture of runs, changed the intensity at the end with a short burst similar to what i’d do in rugby.