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26 July
Around The Square – 3 x 4
SLRDL – 3 x 12 x 50lbs
RLESS – 3 x 12 x 50lbs
Running Vert – 3 LR, 3 RLI was listening to the Whoop podcast and it said rather than having moderate activity each day it’s better to have highs and lows, so I doubled up my leg day with pull ups. I was quite tired by the end but I like the idea of getting it all done at once (time permitting).
As mentioned in the pullup program I currently have a tooth infection which has been with me since 26 July (it’s now 6 August) and I’m drinking my calories and doing no exercise.
26 July
Pull / Chin / Pull / Chin / Pull – 15,14,11,13,10 (180 secs)
Side Plank – 2 x 75 secs
Heel Taps – 2 x 50I misread the session and ended up scribbling down week 3 day 3 instead of day 1.
28 July to 6 August
Tooth infection
I have a low grade fever and a whole load of other symptoms from a tooth infection. The tooth is troubling me enough that I can’t chew food so I’ve been drinking ~1600kcal/day for a week. I’ve been on antibiotics since 1st Aug and stronger ones from the 3rd. My probiotics arrived today (6th) and I’ll start taking those at different intervals to the other meds.
I plan to pick up from week 2 day 5 which is the Saturday session I did on 23 July. The positive is that if I’ve lost weight it makes pull ups easier, so will hopefully counteract any strength losses. Week 3 isn’t that intimidating so I may be able to get back up to speed over the next 8-10 days and then get back into the hard reps.
WEEK 2
19 July
Pull / Chin / Pull / Chin / Pull – 15,11,10,9,8 (180 secs)
Hollow Body Hold – 2 x 25 secs
Wall Press Heel Taps – 2 x 40
Passive Hang – 40 secs21 July
Pull / Chin / Pull / Chin / Pull – 15,12,11,9,8 (180 secs)
Hollow Body Hold – 2 x 25 secs
Wall Press Heel Taps – 2 x 40
Passive Hang – 45 secsI’m starting to get mild pain in my days off, a little in the elbow but mainly my hands. I added in some forearm stretches and plan to do some soft tissue work to keep on top of things.
23 July
Pull / Chin / Pull / Chin / Pull – 14,13,12,11,9 (180 secs)
I completed all these with good form. I’m quite intimidated by the five remaining weeks but I’ll do what I can.
24 July
Hollow Body Hold – 2 x 25 secs
Wall Press Heel Taps – 2 x 40Yesterday’s session was followed by a run so I did abs this morning instead. I’m getting a level of soreness that wasn’t there in the phase 1 program so dialling in my nutrition and recovery to keep on top of the training volume.
Here’s the final set of 8 reps from the 22nd July
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.
