Week of Monday 19102020

Getting into the new job so a bit of a random week – just fitting things in when I can! Managed to move every day, even if it was only one exercise and a walk / stretch or whatever. Key for me as always it to try and be consistent, and to fit moving in when I can!

Loving having the rig in the garden again – it might be cold and wet, but

I can still fir training into small time windows πŸ™‚

Be flexible, if you are short on time / space / equipment or whatever, just do what you can and keep the movement habit alive!


Jiu Jitsu class



4*10 bicep curl with 16kg KB

4*10 tricep extension with 16kg KB

3*20 diamond push ups

3*21s with 16kg KB

Jiu Jitsu class


~5 miles of walking

5*20 suitcase deadlift with 32kg KB (100 reps each side)

100 squat + front kick – unbroken, alternate leg kicks each squat

Some mobility work


Jujitsu class

4*10 KB single arm shoulder press @24kg KB (4 sets each arm)


Bench press 3*10@80kg – control down, fast up – working on explosive power

20 minutes Assault bike – 12.3KM – steady ~60rpm.  Would it up for the last 2 minutes.


Mols, and three nieces / nephews over – mad house!

Pause Deadlift (brief pause about 2 inches off the ground) 4*6@140kg

Switch sides of the bar after 3 reps – lifting on a slight slope at the side of the house!

Some extra mobility work.


Squat 8*8@110kg

Bit of mobility

Week of Monday 12102020

Really getting into the Jujitsu – love learning, also a massive lesson in being humble. The gap between new and people who have some experience is huge – be patient, be respectful and learn from repeated practice – there is a lesson for life right there!

Learnt a lesson though – heavy squats followed by 7 * 7 minute rounds of rolling was too much – literally had nothing at all the last couple of rounds.

PS – sometimes it’s all about the cake!


2 hours Jujitsu – 1 NoGi, 1 Gi.


Jujitsu class


Longish walk

Shoulders; 5*10 single arm standing shoulder press @25kg 

3*10 side lateral raise @11/12kg (25lb)

3*8 front lateral raise + rear delt raise @11/12kg


Single arm overhead lunges with 16kg Kettlebell – 3*20+20 (20 each arm, no rest between the 20+20)


4*10 pull ups, 2*10 chin ups

6*10 dips (3 second down, fast up)

Jujitsu class + open mat


Rest day mostly, fair amount of walking


Back squat

3@100, 2@120, 1@140, 1@160kg (PB, but not quite deep enough) fail second attempt at 160.

Back off sets – 3@140, 5@120 (hitting depth and speed)

Barbell rows

Pendlay rows – 3*5@100kg

Rows – 2*10@70kg

Jiu Jitsu open mat – 5 decent rounds, 2 very poor ones – was knackered.  7 minute rounds are long!

Week of Monday 05102020

Started new role on the 12th so as always things like voluntary blogging took the hit when things got busy!

Ongoing focus on the foundation lifts and practicing Jujitsu.

Goal is to keep progressing gradually while remaining as injury and illness free as possible!


Back Squat 5*8@125kg – Volume PB at this weight πŸ™‚

Bench press 4*10@80kg

Jujitsu – 2 classes – NoGi + Gi


Jujitsu class + long walk


25 mins moderate assault bike

4*10 single arm dumbbell press @20kg – combining shoulder and core work (2 sets each arm)

4*10 lateral KB swing @16kg (4 sets each arm)


NoGi Jiu Jitsu and lunchtime

Park workout

6 rounds; 10 pull ups, 10 dips, 10 leg raises (4 sets pull ups, 2 sets chin ups)


Assault bike with gumshield in – getting used to wearing it + breathing

5 mins steady – 5 mins fairly hard – 2 mins steady – 3 mins hard – 5 mins steady – 30 seconds all out – few mins cool down

Kettlebell Rows – 5*10 each hand@32kg kettlebell

Two handed kettlebell row + straight leg deadlift @32kg – 15+10 reps *3 sets


All the fun with Mollie πŸ™‚


Squat – Bench – Deadlift day

Squat – 5@100, 5@120, 5*5@135kg (up to 120 beltless)

Bench – 8@80, 6@90, 4@100, 3*3@110kg

Deadlift – 5@120, 5@140, 5*5@150kg – dead stop – slight pause between reps to reset and guarantee no bounce.Β  All beltless.

Week of Monday 28092020

Varied week again, only managed a couple of jujitsu classes, but got the work in πŸ™‚

As always, focusing on strength, movement and resilience. Make use of what is available – Friday / Saturday we in a hotel so just played with the kit that was there. Sometimes you have a plan, sometimes you do what you can.

Stay healthy and strong people – anytime you’re injured or ill will set you back – slow, steady and consistent progress is way way better than going too fast and getting injured or ill.

This weeks photo was my rowing view from the Shard.


Park dips – chin ups – pull ups (5 rounds in this order)

Dips 20-20-20-20-20

Chin ups 10-10-10-10-7

Pull ups – 6-6-6-6-3

Jujitsu class


45 mins steady assault bike


10 rounds 2*15 yard seld push + 15KB swings

Sled push – slow, big steps – focus on time under tension.

KB swings @24kg

5 rounds @80kg, 2@90kg, 3@100kg on sled

Barbell row 5+5 (5 pronated grip, 5 supinated grip) 1@55, 3@75kg

evening bonus – 100 squats holding 40kg sandbag.Β  2 sets of 50!


Jujitsu class


2k row

4* 10 incline dumbbell press + incline dumbbell fly (20 rep sets) @14kg (biggest dumbbells they had…)

3*8 (each leg) single leg extensions

3*10 (each leg) standing single leg curls


3*10 bicep curl into Arnold press @14kg dumbbells

3*10 overhead triceps extension @14kg dumbbells

3*10 trcicep kick backs @14kg dumbbells

3*10 bicep curls seated on incline bench – 1@10kg, 2@14kg dumbbells

3*10 lateral raises @10kg dumbbells


Rest day / walking around London before picking Mols up for the evening to have her on her birthday before school.

Week of Monday 21092020

Strange week – seemed to keep getting busy and not hitting enough gym / lifting. Did have 2 really good sessions at the gym though, plus a little sandbag work which has been neglected for a while.

Hit 3 Jujitsu classes again – really loving both the learning and friendly atmosphere at the club!

Most importantly managed to give Mollie some early birthday ‘party’ fun – we had 3 people over on Friday, Saturday and Sunday, so she got to see lots of friends and have some mini parties πŸ™‚


Some pull ups and dips (forgot to write this up until the end of the week doh)

JuJitsu class


7 mile bike ride

7 mile walk (got a puncture and forgot a spare inner tube!)

Jujitsu class


Sandbag work

1 min high knee marching + 5 squats holding 40kg bag

5*1 min high knee marching + 5 squats holding 65kg bag

Jujitsu class


Deadlift 2*6@100, 5@140, 5@160, 4*5@170kg.  Beltless for all apart from the 170s. (Second set was 6 reps as lost count)


3*10 strict press @50 + 7 side-front-rear delt raises @8kg dumbbells

Back – seated row 2 grips – 6+6 reps @40kg each side, 3*6+6 reps @50kg each side

Leg press 

15@ 50, 100, 150, 200kg

20@200kg (weight added to the press)

40 minutes steady cross trainer – easy pace, just to move for a bit


Press ups and arms

Mols birthday part 1


Park and Mols birthday part 2


Mols birthday part 3!


Squat – 2*5@100, 5@120, 4*5@135kg (135 with belt, rest beltless)

Bench – 2*8@60, 6@80, 3@100, 3*3@110kg

Deadlift – 10@70, 10@110, 3*10@130kg (rump pump πŸ˜‰ (all DLs beltless)

Week of Monday 14092020

Another solid week – loving how the Squats are moving at the moment! Clear reminder that it is all about focus and not chasing all the things all the time. As seems to be the way, many “truths” extend widely, focusing on goals and not having too many is a sure way to make more progress and have more success in most aspects of life and profession – not just fitness.

Loving the Jujitsu as well – cant recommend St. Albans BJJ highly enough – super friendly and welcoming club!


Cycle to gym

Squats 2*5@100, 5@120, 5*5@130kg

Dumbbell bench press 10@18, 30, 8@34, 5*8@40kg (each hand)

Jujitsu class


Cycle to gym

Deadlifts 2*5@100, 5@120, 3@140, 1@160,180. Fail 200 twice. 3*180, 1@180

3 sets – 3 Deadlift@140+20KB swings@24kg

100 Walking lunges (unbroken)

Jujitsu class


Some mobility and rest πŸ™‚


Assault bike

3 mins @59-60rpm

Rest 2 mins

3 mins @62-63rpm

Rest 2 mins

3 mins @64-66rpm

Rest 2 mins

Repeat 3 times

Jujitsu class


All the 50s

Barbell row supinated grip @60kg. 30+20

Barbell row pronated grip @60k. 26+16+15

Shoulder press @40kg. 24+16+15

Press ups 32+18 just had to shake off and start again

Squats 50

Bicep curl @20kg. 30+20

Overhead tricep extension @20kg. 50


Running around with the mini me πŸ™‚


Cycle to / from gym

Squat – 2*5@100, 3@120, 5*3@140kg – PB with this weight

Bench press – 8@60, 8@80, 6@90, 3*6@100kg

Week of Monday 07092020

Forget the training, this was Mollie’s first ever week at school! So proud, apart from a melt down on one day she did so well, and even that day once she was in school she was fine! Image is on her way to school and a cheeky cookie after her first day πŸ™‚

Also started Jujitsu with Mira this week – St. Albans BJJ. Such a friendly club and so awesome to be back doing martial arts again! Love constantly learning new things and improving on what I know, it’s an old addage, but if you are standing still you are going backwards!

Another analogy I love is the blade – a sharp blade soon becomes blunt if you don’t hone it regularly. Learn, practice, develop and stay sharp in what’s important to you! But also make time for play – for me sport and martial arts etc are play, they are how I wind down, even if I’m also learning, I find this really helps my focus and drive on the more ‘work’ like things in life (even though I am lucky enough to enjoy most of my work!).

Really pleased with how things are moving, weights I used to grind out are moving super smoothly for multiple sets and reps #progress


1st Jujitsu class πŸ™‚

4*10 side – front – rear delt raises with single 8kg kettlebell (4 sets each arm)

Superset 5*12 cross body bicep curls + 12 overhead tricep extension – with single 12kg kettlebell (5 sets each arm)


Super set triceps dips + chin ups (supinated grip)

Triceps 5*15

Chin ups 10-10-8-8-8

60 twists + 60 side to sides (random core machines in the park)

4*12 leg raises on dip station

10km fast on assault bike (sub 16 mins including warm up minute) ~63rpm

2nd Jujitsu class!


Cycle to gym

5*10 deadlift @120kg – control down, fast up

Seated back / row machine 5*5+5 (5 reps one grip, immediately into 5 reps with a different grip – machine has 3 different handles) @50kg each side.


JuJitsu class


Cycle to gym

7 mins moderate pace of cross trainer / ski thing

Alternating sets of shoulder press and leg press

Leg press – 10@70, 8@120-170-220, 3*8@270kg

Shoulder press – 10@20, 8@30, 6@40, 5@50-55-60, 5*5@62.5


Rest day with the epic mini me and family πŸ™‚


Drop mols off, been a bit off colour this weekend so no squats today. But hit the park for a mini session;

Alternate sets – pull ups + dips

Pull ups – 12-12-10-10-10

Dips 20-20-20-20-20

Really pleased with how the pull ups felt.

Week of Monday 310820

Ended the week with a big day for squats, most volume at that weight ever. Also had a fun partner sled session, not hit the sled since before lockdown, so that was fun!

The squats are a good reminder to always celebrate the wins – it doesn’t only have to be lifetime PB lifts – a few extra reps at a weight, a slightly faster time than last month, or even just turning up when you had every excuse ready not to.

Apply this to all areas of your life – have you done something new at work? Did your team deal really well with an issue – supporting them will really help morale. Did you get your child to school on time everyday while also keeping on top of your job? F*cking celebrate your achievements, and those around you.

Final thought, which is somewhat related – does celebrating and supporting those around you ever harm or hamper your own progress and success? No it doesn’t so celebrate yourself and your teams, but also support those around you. You can make someones day by bigging them up publicly or privately (it’s for them, not the likes remember). As Chris Williams of Modern wisdom puts it so well #gasyourmatesup !

Slight ramble this week, but I think important stuff.


35 mins Assault bike – 21km – relatively hard work at consistent pace, + sped up for the last 2 mins to ~90% effort

Long walk


10 rounds 2*15 yard sled push + 5 box jumps

9 rounds @80kg on the sled + 30” jumps

Last round 80kg on the sled and Mira! + 30” jumps

Biceps and triceps

12 curls @14kg dumbbells – 12 rope pull downs @21kg

12 hammer curls @14kg dumbbells + 12 rope overhead extensions @21kg

*3 rounds (so 6 sets for bis and 6 sets for tris)


Rest / mobility


Park gym 10 rounds;

5 pull ups + 10 dips.  Focus on tempo and control.


25 mins moderate effort cross trainer.

Leg press 8@200 4*8@220kg superset with 5*16 front rack lunges @32kg dumbbell.


100 single arm KB press each arm @16kg


100 single arm KB row each arm @32kg


Friday pump! πŸ™‚


Rest day – 100% Daddy Daughter time πŸ™‚


Usual post dropping mols off gym session.

Just squats and bench, deadlift tomorrow.



3*3 tempo pause @100kg

Bench press


4*30 second dead hang to open shoulders. 2 pronated, 2 supinated grip.

Week of Monday 24082020

Everyone gets ill sometimes – pretty much nothing you can do about that other than looking after yourself, not beating yourself up, and knowing that (most of the time) you’ll be better pretty soon. I tend to be bad at recognising when there is too much going on, so sometimes my body has to tell me to slow down for a little bit!

Between moving, upcoming job change, and having to fight to see more of my daughter I’ve been coping with a lot of stress, combine that with less sleep over the last couple of weeks, it’s not surprising something had to give.

Listen to your body (and mind), give yourself downtime – both physically and mentally, the less ill or injured you are, the more progress you’ll make!

Monday – Wednesday

Some random stomach bug πŸ™


Dips- 20-22-22-22-22

Strict toes to bar – 12-12-12-10-10


10 mins 95% effort cross trainer

Front squat 5@60, 5@80, 3@90, 2*3@100, 10@60kg

Strict press 10@30, 10@40, 3*8@50kg

Pendlay row – 10@70, 8@80, 4*5@90kg.Β  Tempo row – 10@70kg

Leg press 10@100, 10@150, 4*10@200kg (weight on the press, no idea what actual weight was!)


Rest day – 100% Daddy Daughter time πŸ™‚


Squat – bench – deadlift day.  Only had 55 mins before the gym closed after dropping Mollie off so kept it quick and simple 5*5 for all 3 @~80%

Squat – 5*5@120kg

Bench 5*5@95kg

Deadlift 5*5@150kg

Week of Monday 17082020

A lot of work this week, with many hours of painting / decorating most days on top of working. Managed a reasonable amount of workouts around the labor, also managed to pain almost a whole house… Worked on my calluses as well!

Happy with the Sunday session, solid squats and heaviest pause deadlifts I’ve ever done πŸ™‚

As always. listen to your body – you won’t be able to hit the gym as hard when you’re doing many hours more work than normal – do what you can, make sure you move and try to fit in some mobility. You’ll be back to it as soon as things calm down.

This weeks image because I spent basically all week inside so missing some outdoor sun!




10km hard on assault bike (after painting until about 10pm)


60 mins steady assault bike



500 KB swings@24kg break as needed – no max out sets – move fast.


100 strict pull ups / chin ups – swap grip each set and break up as needed


Squat-Bench-Deadlift day – at nuffield as short on time

Squat – 3@120, 3@130, 5*3@135. 2*5@110 for speed and form

Bench – 6@80, 90, 2*6@100, 3*6@90

Pause Deadlift – 5@120, 5*5@140