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18 July
Around The Square – 3 x 4
SLRDL – 3 x 12 x 50lbs
RLESS – 3 x 12 x 50lbs
SL Hip Raise – 2 x 6 x 50lbs, 11 x BW
Goblet Squat – 3 x 15 x 50lbsThe hip raise was harder than I expected, otherwise a good leg session with a pair of DBs.
20 July
Around The Square – 3 x 4
SLRDL – 3 x 12 x 50lbs
Hip Raise – 3 x 15 x 50lbs
CMJ – 10 repsI added in some countermovement jumps for the explosive training.
23 July
Running – 2 x 3km (1.85 miles) in 17 mins, 19 mins
This was in the middle of a hot day and not my best idea. I ended up walking on two occasions for the second part, and in the middle I had a 5 minute rest.
13 July
Goblet Squat – 4 x 10 x 50lbs (60 secs)
RLESS – 4 x 10 x 50lbs (90 secs)
Jump Squats – 150 in 4:04I have a pair of 25lb dumbbells that I used for a very quick leg circuit. I know I’ll be sore so no use going OTT in the first session.
15 July
Running – 4.85km (3 miles) in 30 mins
Surprisingly the same pace as last week despite dealing with leg DOMS. This was far less hilly, I just ran in one direction for exactly 15 minutes then turned around.
I might try two leg sessions and one run next week, maybe some plyometrics too.
7 Weeks To 50 Pull ups – Phase 2
WEEK 1
12 July
Pull / Chin / Pull / Chin / Pull – 12,10,9,9,8 (150 secs)
Side Plank – 2 x 60 secs
Hollow Body Hold – 2 x 25 secs
Passive Hang – 30 secsI weighed in at 70.7kg here having upped my calories a little last week. I’m determined to do as much of this with good form, going to full extension on each rep.
14 July
Pull / Chin / Pull / Chin / Pull – 12,10,10,9,9 (180 secs)
Side Plank – 2 x 60 secs
Hollow Body Hold – 2 x 25 secs
Passive Hang – 40 secsI don’t see any benefit to rushing the sets so I’m back to 3 minutes and may extend it further if I think it helps.
16 July
Pull / Chin / Pull / Chin / Pull – 13,10,10,9,8 (180 secs)
Side Plank – 2 x 60 secs
Hollow Body Hold – 2 x 25 secs
Passive Hang – 45 secsReally pleased with the first week, I’m more conscious of eating enough, trying to exercise at the right time of day, completing all reps properly and not skimping on the core work.
Week 2 seems like it should be quite routine and after that is when things get interesting.
3 July
Body-weight deep squat – 7 x ~4 mins
This was from Ido Portal’s squat challenge, with the aim being to accumulate 30 minutes a day for 30 consecutive days (it’s called the 30/30 squat challenge). This was surprisingly tough and my legs couldn’t do much more than 4 minutes at any one time. I could barely stand up from the position by the end and I was holding onto a table to stop me falling backwards.
4 July
Body-weight deep squat – 6 x 5 mins
My lower back feels weak but thoracic spine feels more mobile. This was also easier on the legs.
5 July
Body-weight deep squat – 4 x 7.5 mins
This was rushed at the end of the day and probably disrupted my sleep. For that reason it’s too much of a time commitment to fit in during my day and so I stopped here.
8 July
Running – 6.05km (3.75 miles) in 37.5 mins
Only writing this do I realise I was averaging exactly 10 minute/mile pace. I took it relatively easy and worked on nasal breathing throughout. I don’t have 4G at the moment so I couldn’t map my route with my phone so had to approximate it afterwards. I’ll try to run twice a week and introduce one weights session before I decide what my next project will be.
7 July
Pullup Re-test – 18 reps
Very pleased with this. My upper body doesn’t feel that sore so I’m going to roll right into the 7 week Phase 2 program starting next week (first session 12 July)
