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18 August
Around The Square – 3 x 4
ATG Split Squat – 3 x 10 x 30kg
Reverse Nordic – 3 x 8
Nordic Curls – 3 x 7
SL Calf Raise – 3 x 12
Conditioning – Jog length, run width 10 mins31 August
Front Squat – 5 x 10 x 40kg
Underhand Barbell Row – 5 x 10 x 30kgI need something short and sweet for legs so I thought about 5/3/1 Boring But Big.
2 Sept
Front Squat – 5 x 45kg, 5 x 52.5kg, 15 x 60kg
Straight Leg Deadlift – 5 x 10 x 30kgI do so much RDL and not much straight leg deadlift so the technique needs focus, pleased with front squat and could have done more reps.
4 Sept
Jump Squats – 150 in 3:34
I’ve done conditioning as a finisher before so I got through it really quickly when fresh. Will need to either add weight or include some weights beforehand.
6 Sept
DeFranco Daily Dozen
I’m about 2 weeks away from having a proper home gym setup again for the first time since December. I’ve been at my parents and while my weights are in the garage it’s not as easy to set everything up as it was in my last house. I did some massage gun this week too as my legs are very deconditioned.
7 Sept
Straight Leg Deadlift – 5 x 40kg, 5 x 45kg, 10 x 50kg
Front Squat – 5 x 10 x 42.5kg9 Sept
Front Squat – 3 x 50kg, 3 x 55kg, 12 x 62.5kg
Around The Square – 3 x 4
Straight Leg Deadlift – 5 x 10 x 32.5kg12 Sept
Conditioning – Jog length, lunge width for 10 mins (~25m x 10m)
This is from GreySkull, it’s meant to be a football field but I used a scaled down one in my parents garden.
14 Sept
Straight Leg Deadlift – 3 x 42.5kg, 3 x 47.5kg, 9 x 55kg
Front Squat – 5 x 10 x 45kgI added 2.5kg to the Boring But Big workout and it’s still relatively comfortable.
16 Sept
Front Squat – 5 x 52.5kg, 3 x 60kg, 10 x 67.5kg
Around The Square – 3 x 4
Straight Leg Deadlift – 5 x 10 x 35kgStill not maxing out on reps in the final set.
19 Sept
Treadmill – 10 mins (3 mins) 7 mins @ 7.4mph, 1 degree incline
I have access to a treadmill and opted for that over running in the rain. I picked a pace and it ended up being too much for me so I took a brief rest before finishing the intended ~2 miles.
21 Sept
Straight Leg Deadlift – 5 x 45kg, 3 x 50kg, 10 x 57.5kg
Front Squat – 5 x 10 x 47.5kg23 Sept
Treadmill – 17 mins @ 7.4mph, 1 degree incline
Same workout as before but without the break.
27 Sept
Treadmill – 16 mins @ 7.5mph, 1 degree incline
This is exactly 2 miles and I’d rather do the same total distance at a faster pace than increase speed and maintain total run time.
I’m moving house which will be 4-5 days without the time or access to a gym so I’ll pick up 5/3/1 in my new place.
5 Oct
Front Squat – 5 x 47.5kg, 5 x 55kg, 12 x 62.5kg
Straight Leg DL – 5 x 10 x 40kg6 Oct
Dominik Sky Beginner Abs – 1 set
7 Oct
Straight Leg DL – 5 x 40kg, 5 x 47.5kg, 11 x 52.5kg
Front Squat – 5 x 10 x 50kgDecent weight for 5 x 10, not in a rush to progress
9 Oct
Rowing Machine – 4 x 500m (2 mins) in 1:54-1:56
Bought a new pm3 monitor on my concept2 so I’m back to rowing.
12 Oct
Front Squat – 3 x 50kg, 3 x 57.5kg, 10 x 65kg
Straight Leg DL – 5 x 10 x 40kg
Around The Square – 3 x 4I’m still not maxing out on the reps, my lower back has felt a bit stiff and I probably need to stretch more outside of workouts.
14 Oct
Straight Leg DL – 3 x 45kg, 3 x 50kg, 8 x 57.5kg
Front Squat – 5 x 10 x 50kg
SL Calf Raises – 3 x 12 x BWFront squat was easier this time, fine to progress slightly. I’m adding in a few additional exercises as my Achilles is very tender and needs strengthening/rehab.
16 Oct
Rowing Machine – 4 x 500m (2 mins) in 1:54-1:56
19 Oct
Front Squat – 5 x 55kg, 3 x 62.5kg, 14 x 70kg
Around The Square – 3 x 4
Straight Leg DL – 5 x 10 x 40kgI’ve been stopping short on the final set but I pushed it more this time, still not to failure though.
21 Oct
Straight Leg DL – 5 x 47.5kg, 3 x 52.5kg, 10 x 60kg
Front Squat – 5 x 10 x 52.5kg
SL Calf Raises – 3 x 12 x BWI bumped the front squat weight but I can go heavier again. I feel like I’m getting in the groove now and can start challenging myself, it’s possible I jump ahead on the 5/3/1 for front squats but probably not.
24 Oct
Rowing Machine – 4 x 500m (2 mins) in 1:53, 1:53, 1:56, 1:54
I try to set a tough pace but always run the risk of blowing up and not being able to finish all four reps.
2 Nov
Front Squat – 5 x 50kg, 5 x 57.5kg, 10 x 65kg
Around The Square – 3 x 4
Straight Leg DL – 5 x 10 x 42.5kgI had a week off which coincided nicely with laser tattoo removal. Still have some residual heavy leggedness so I didn’t max out on the 5+ set of front squats. I also skipped ahead in 5/3/1 so instead of the 75kg template I’m using the 77.5kg.
4 Nov
Straight Leg DL – 5 x 42.5kg, 5 x 50kg, 12 x 55kg
Front Squat – 5 x 10 x 55kg
SL Calf Raises – 3 x 12 x BWI filmed my last set of straight leg deadlifts because I know my knees aren’t perfect but they were better than I expected. Front squats are getting a little boost each time, 55kg feels good.
7 Nov
Rowing Machine – 2 x 1000m (4 mins) in 3:58, 3:59
I wanted under 4 minutes and I was never in danger of failing. In the second rep I went through 500m in 1:56 and that was too fast so I struggled a bit in the end
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