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Well I got those body-weight numbers wrong last time I posted. I actually left for holiday at 73.4kg so came back a little bit heavier.
17 June
Around The Square – 3 x 4
Tuck Jumps – 1 x 10
Back Squat – 4 x 6 x 100kg
RDL – 2 x 6 x 100kg, 6 x 90kg
BB Reverse Lunge – 2 x 10 x 60kg
Hollow Rock – 3 x 30 secs18 June
BB Rows – 4 x 8 x 70kg
Bench Press – 6,4,4,4 x 90kg
A1 Chin Ups – BW x 10,10,7
A2 Skull Crushers – 3 x 8 x 33.5kg
Ab Wheel – 8,9,10Rowing Machine – 2 x 15 mins (2:14.5 pace, 2:14.2 pace) w 6 mins rest
Rowing machine was later in the day and in place of a long run due to the heavy rain.
20 June
Vert Test – 55.5cm/21.75″
Power Clean – 5 x 1 x 80kg
Back Squat – 4 x 8 x 100kg
Hip Thrust – 4 x 6 x 110kg
Swiss Ball HS Curls – 16, 16
B1 Dead Bug Twist – 2 x 12
B2 Side Hip Thrust – 2 x 1221 June
Incline Bench Press – 6,2,3 x 75kg
DB Rows – 4 x 8 x 40kg
Rear Delt Raise – 3 x 12 x 2.5kg
A1 Close Grip Bench – 8,8,5 x 80kg
A2 Concentration Curls – 3 x 8 x 17.5kg
Jump Squats – 150 in 5:20I did lots of demo’s for 9to5strength.com/shoulders which tired me out before the session began.
22 June
Grass Shuttle Runs
Levels 1-7 (2 mins) Level 8 (1 min) Level 9 (1 min) Level 10 (2 mins)
Level 8-9.5, 8-9.8, 8-9.5, 8-9.5 (3 mins, 2.5 mins, 3 mins)I was using the audio from the bleep test to train. I used levels 1-7 inclusive as a warm up, then tried to work out which 2 levels would be a challenge. I really like this approach, unsure on total volume but next time I think 6 runs in total with 3 mins rest seemed good, with each run lasting 90-100 seconds. I was genuinely trying to go as far as possible so it’s a bit depressing that even after a rest I can start at level 8 and only make it to 9.5, when my best this year was lvl 9.11. This was on grass instead of concrete so in that sense it’s not directly comparable.
5 June
Grass Run – 5.4km in ~27 mins (even 5:00/km pace throughout)
A1 BB Rows – 4 x 8 x 70kg
A2 Pec Stretch – 4 x 15 secs
B1 Bench Press – 6,5,4 x 92.5kg
B2 Trap Stretch – 3 x 15 secsI’d done the grass run in the morning and then didn’t feel up for the gym at all later in the day. I ended up calling it a day after each set of bench press felt harder as I took it as a sign my body was dealing with cumulative fatigue.
7 June
Vert Test – 56cm/22″
Power Clean – 4 x 1 x 80kg
Back Squat – 8,8,8,7 x 102.5kg
A1 Hip Thrust – 4 x 6 x 110kg
A2 Warrior Lunge – 4 x 15 secs
Swiss Ball HS Curls – 12, 10
B1 Dead Bug Twist – 3 x 12
B2 Side Hip Thrust – 15,11,11
C1 Single Leg Good Morning – 3 x 10 reps then 10 sec hold
C2 Kneeling Lunge (raise and lower back knee = 1 rep) – 3 x 10 reps then 10 sec hold
Half Splits PNF Stretch – 3 x 50 secs8-15 June on Holiday
Daily stretching for posture and for the front splits. I had two active days, the 10th was up a mountain in Italy called Monte Fossa delle Felci and that was 962m elevation because my wife and I walked from the coast i.e. sea level, right to the summit. That was 2hrs up, 1hr down and tough on the legs. The 13th I tracked with my phone and we walked 6.5km in under 2 hrs. It was hot so included rest stops and maybe 350m elevation.
I left for holiday around 74.2kg and came back 73.7kg. Won’t be much muscle loss as I was making sure to eat enough protein, so it’s likely the climbing is responsible.
27 May
Around The Square – 3 x 4
Tuck Jumps – 1 x 10
Back Squat – 4 x 8 x 100kg
SLRDL – 1 x 8 x 50kg, 3 x 8 x 55kg
BB Rev Lunge – 2 x 12 x 50kg
Hollow Rock – 3 x 30 secs28 May
BB Row – 5 x 8 x 70kg
Bench Press – 6,6,6,6,4 x 90kg
A1 Chin Ups – 11,11,9
A2 EZ Decline Skull Crushers – 3 x 10 x 31kg
Grass Run – 5.4km in ~29 mins (first 3km in 5:00 pace, next 2 in 6:00 pace)30 May
Vert Test – 55.5cm/21.75″
Power Clean – 3 x 1 x 80kg, 3 x 1 x 85kg
Back Squat – 8,8,7,8 x 102.5kg
A1 Hip Thrust – 4 x 8 x 105kg
A2 Warrior Lunge – 4 x 15 secs
Swiss Ball HS Curls – 15, 10
B1 Dead Bug Twist – 12, 8, 10
B2 Side Hip Thrust – 16, 9, 10
C1 Single Leg Good Morning – 3 x 10 reps then 10 sec hold
C2 Kneeling Lunge (raise and lower back knee = 1 rep) – 3 x 10 reps then 10 sec hold
Half Splits PNF Stretch – 3 x 50 secsDoing some work on flexibility and included a front splits session at the end. Also doing Neanderthal No More to correct my posture which means supersetting a regular exercise with a stretch. Vert is where it started before doing vert shock last year and I’m quietly confident I’ll go higher next week with all this stretching.
1 June
Dip Shrug – 3 x 15
A1 Incline Bench Press – 7,7,6 x 75kg
A2 Trap Stretch – 3 x 15 secs
B1 DB Row – 4 x 8 x 40kg
B2 Pec Stretch – 4 x 15 secs
C1 Rear Delt Raise – 3 x 10 x 2.5kg
C2 Band Ext Rotation – 3 x 12
D1 Close Grip Bench – 8,7,7 x 80kg
D2 Concentration Curls – 3 x 8 x 17.5kg
Jump Squats – 150 in 5:40Lots of supersets with all this postural work.
2 June
Shuttle Runs – 6 x (2 x 20m, 40m, 60m) in 2:05,2:11,2:11,2:15,2:18,2:08
Around 240m of running despite my run tracker app claiming each one was 390m! I’m not conditioned enough to benefit from these 4 x 4 minute runs meaning my overall pace is so low. Instead I thought I’d cut it in half and increase the intensity, which felt beneficial.
4 June
Around The Square – 3 x 4
Tuck Jumps – 1 x 10
Back Squat – 8,8,8,7 x 102.5kg
SLRDL – 4 x 8 x 60kg
A1 BB Rev Lunge – 2 x 10 x 60kg
A2 IT Band Stretch – 2 x 15 secs
B1 Single Leg Good Morning – 3 x 10 reps then 10 sec hold
B2 Kneeling Lunge (raise and lower back knee = 1 rep) – 3 x 10 reps then 10 sec hold
Half Splits PNF Stretch – 3 x 50 secs
Hollow Rock – 3 x 30 secsMore splits training at the end. When I did the SLRDL I had a lot of extra RoM so it’s working. I could have got the last rep on back squat but I didn’t have safety bars so chickened out. I hurt in all sorts of new places with the extra postural work I’m doing.
I started an account here https://strengthlevel.com/52858-9to5strength and after initially filling it out I will update when I either increase weight/reps on a main lift or for a weekly body-weight update. It’s a nice way to track estimated 1RM and get an indication if your strength is actually improving.
20 May
Around The Square – 3 x 4
Tuck Jumps – 1 x 10
Back Squat – 4 x 8 x 90kg
SLRDL – 3 x 8 x 40kg, 8 x 45kg
BB Rev Lunge – 2 x 12 x 40kg
Hollow Rock – 3 x 30 secs21 May
BB Row – 5 x 10 x 65kg
Bench Press – 6,6,6,5,5 x 90kg
A1 Chin Ups – 3 x 8
A2 EZ Decline Skull Crushers – 3 x 10 x 31kg
Ab Wheel – 3 x 8Tried rows first to put more emphasis on back training, hamstrings were singing from SLRDL the previous day.
23 May
Vert Test (skipped, really tender hamstrings)
Power Clean – 2 x 1 x 80kg, 4 x 1 x 85kg
Back Squat – 4 x 8 x 95kg
Hip Thrust – 8,7,8,8 x 105kg
Swiss Ball HS Curls – 12,15,11
Stir the pot – 3 x 30 secs24 May
Incline Bench – 7,7,5 x 75kg
A1 DB Row – 4 x 8 x 37.5kg
A2 Rear Delt Raise – 4 x 8 x 3.5kg
B1 Close Grip Bench – 8,7,6 x 80kg
B2 Conc Curls – 3 x 8 x 15kg
Jump Squats (conditioning) – 150 in 6:3525 May
Shuttle Runs – 4 x 4 mins (3 mins)
Good week of training, I introduced single leg RDL after seeing someone on Instagram recommend it and it was really effective. The downside was I had brutal DOMS and it meant I couldn’t do vertical jump or my 30 min jog in the week.
14 May
Bench Press – 5,5,4,4 x 90kg
BB Row – 4 x 10 x 60kg
A1 Chin Ups – 8,8,6
A2 Decline Skull Crushers – 10,9,7 x 31kg
Ab Wheel – 3 x 816 May
Vert Test – 53cm/21″
Power Clean – 1 x 70kg, 5 x 1 x 80kg
Back Squat – 4 x 8 x 85kg
Hip Thrust – 4 x 8 x 100kg
Swiss Ball HS Curls – 14,11,15
Stir The Pot – 3 x 30 secs17 May
Incline Bench – 7,6,6 x 75kg
DB Row – 4 x 8 x 35kg
Rear Delt Raise – 4 x 8 x 3.5kg
Close Grip Bench Press – 7,8,6 x 80kg
Concentration Curls – 3 x 8 x 13.5kg
Conditioning – 2x football pitch run length, lunge width (24 lunges short of 2 laps)18 May
Shuttle Runs – 4 x 4 mins (3 mins)
A good week of training. I’ve written it out slightly differently and as it’s the first week I skipped a few exercises, but the upcoming week should be done in full. I keep meaning to add elements of all the different training I’ve done and the balance is better now with the addition of cardio. I don’t want to sprint on my hamstring but I was confident enough after a warm up to try a vertical jump.
