Week of Monday 10082020

Birthday week! Hit the big 46 this week well a couple of weeks ago now as between birthday and moving house I’ve been tardy at maintaining the blog).

Bit of variety as spent a few days working and chilling at a hotel / spa with a pretty decent gym. They even had a barbell and squat rack, although I did manage to max out the weights they had available ๐Ÿ˜‰

Still managing to gain strength and resilience despite age and stress so very happy with progress. Focussing on the right goals and remembering to warm up are key to progress and remaining injury free tough wood!).

Week Commencing Monday 10/08/2020


5* 10 barbell row + 12 shrugs @70kg.  (lean slightly forward on shrugs, holding shoulder blades back to work the upper back as well as traps)

120 press ups

120 on bench crunches

120 squats

120 lying leg raises

120 lunges

30 of each 4 times


12 mins stationary bike

3*10 dumbbell shoulder press @26kg (heaviest dumbbells at gym I was in)

4*10 lateral raises @10kg

4*10 cable flies @21kg

4*10 shoulder – raise in front, lower lateral / repeat in reverse

Kicked a punchbag a few times ๐Ÿ™‚


25 mins stationary bike

Back squat 3*5@120kg + 3*3 tempo pause squat @90kg – 3 seconds down, 3 second pause, drive up.  (bare feet, no belt or knee sleeves)

3*10 bicep curls @30kg

4*10 tricep rope push downs

500m Max effort ski erg – 1:38


Birthday #46โ€ฆ


Birthday recovery ๐Ÿ™‚


Rest day – 100% Daddy Daughter time ๐Ÿ™‚


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

Squat – 3@120, 3@130, 3*2@140, 2*1@140 (missed second single ๐Ÿ™ )

Bench – 5*3@110kg, 1*10@80kg

Deadlift – 5@140, 3@160, bailed on 170, 3*5@140kg

All in 1 hour 15 mins including warm up.  Felt a bit tired especially on the DLs.

Week of Monday 03082020

Short, but successful week! Try new things and workout with people who challenge and support you. This is true for success in life, not just sports – surround yourself with people who inspire and support you. Hit a solid deadlift PB on Sunday, mainly down to training with some awesome dudes. First time training with people for a while – we were outside and socially distanced ๐Ÿ™‚ Also first time I have hit heavy Squats and Deads in the same session for a long while.

Totally loved my time away with the mini me, Mira and the twins – such valuable time as well as being a much needed rest. Picture is Mols practising her swimming with me ๐Ÿ™‚

Monday – Thursday

Holiday.  Lots of running around with the kids!


Return from holiday, 4 hours in the car..

Assault bike – 2-3 mins warm up

~30 minutes pretty hard – over 19mins above 158bpm heart rate.

2 mins warm down. ~22-23km total, about 19KM in the 30 mins.


Quick weights session before heading out for the day

5*5 strict press @60kg

5*10 pull ups


First session at the Farm – Squat – Bench – Deadlift

Warm up.

Squat – 2*10@60kg, 6@ – 100, 120, 130, 135, 3*6@120kg

Bench press – 2*10@60kg, 6@ 80, 90, 4*6@100kg

Deadlift – 2*10@60, 2@6@100, 6@130, 1@50, 1@170, 1@190kg – PB!

First time trying a belt for Squat and Deadlift.

2*30 minute gentle bike rides – to and from a country pub for dinner ๐Ÿ™‚

Week of Monday 27072020

Another solid week – been building for a while – looking forward to a deload week next week! We focus so much on the ‘training’ aspect when trying to make progress. Rest and recovery are just as critical. Taking a week to rest, whether a complete deload, or just going considerably lighter / less hard than normal will really help you make progress. Depending on how hard you are training and how well you are recovering you probably want to do this about once every couple of months.

This weeks picture is me working out in the rain – one of the things you have to live with in the garden gym ๐Ÿ™‚


Assault bike – 2 mins warm up, 30 mins hard but sustainable, few mins cool down. 

~21k total.  174bpm max heart rate, 150 average.  13 mins @over 160bpm.

Some core work – hollow rocks, supermans, leg raises etc.


Max out bench press – 

2*10@20kg, 5@60, 5@80, 3@100, 1@110, 1@120 (PB I think), fail 125kg

At the park –  5*20 dips + 5-10-7-8 pull ups

10*30KB swings @32kg (every set of 30 must be unbroken)


2*25 minute bike rides

Arnold press 5*10@20kg dumbbells

Single arm dumbbell upright row 4*10@20kg each hand

5*12 deficit push ups – control down, brief pause, drive up


Deadlift – 10@60, 10@100, 5@120, 5@140, 5@150kg


3*20 – plate round the world, plate lift and twist @10kg

3*10 leg raises

Long walk


Assault bike – warm up – then 10 rounds 1 min hard, 1 min slow.

100 squats with 65kg sandbag – break up as needed.


On hols with Mols, Mira, Lila and Maya.  2 adults, 3 kids.  Gonna be restful right!


On hols

Week of Monday 20072020

Getting back into the cold showers. Either having a cold shower, or 30 seconds to a minute cold at the end of a not shower. Certainly wakes me up and makes me feel good, but seemingly a lot of health benefits to this as well. Will keep it up for a while to see if I notice any benefits on top of the immediate ‘wake up’.

Managed another Squat PB – focus on your goals really does pay off!


30 minutes easy assault bike before breakfast – max heart rate 130-135 – recovery not work pace!


Superset Bench press and single arm kettlebell row.  Rows done unsupported – basically short lunge and lean forward keeping back tight – this works the lower back and core much better than when you lean on a bench or whatever.

Sets – 10@60kg bench press + 6*32kg rows each arm

7@80kg + 6*32kg rows each arm

5@100kg + 6*32kg rows each arm

5*5@104kg (Mira was using 24kg) + 6*32kg rows each arm after each set


20 minute pre breakfast jog

Easy day, felt tired.


Lunchtime – Assault bike Intervals. 5 mins warm up.  6 rounds 30s max effort, 90s slow.  5 mins cool down.  Ouch!

Evening – Shoulders – dumbbell press – 20@20kg, 20@30kg, 20@40kg, 18@50kg, 15@50kg

KB upright rows – 2*10@32kg KB (both hands), 2*10@16kg KB (each hand)

Side lat raises to finish – 3*20 – light but controlled

Pendulum lunges – new one for me 1*6 each lech with 16kg KB on the shoulder of โ€˜movingโ€™ leg.  3*6@40kg sandbag – leg burner and great for the core!


2*~30min bike rides.  Second 30 mins – nasal only breathing

Pull ups (palms facing away) – 5*10

Chin ups (palms facing towards) – 3*10


Mini yoga class with the podcast team (remote of course)

5*10 strict toes to bar

Pause deadlift – pause at a couple of inches off the ground – then complete the lift.

5*60,60,100kg 3*5@120kg

5*5 barbell row – tempe – 3 -1-3 (3 seconds up, pause, 2 down) @60kg


Rest day – 100% Daddy Daughter time ๐Ÿ™‚


Back squat – work up to a max single

Warm up – Kang squats @20 and 40kg.

Squats – 10@60, 5@80, 5@100, 3@115, 2@125, 2@135, 1@145, 1@155kg – PB ๐Ÿ™‚ย  need to work on posture a little – too upright on the way down and upper back rounded a bit on the way up.

Back off sets – 3*3 pause squats @120kg

Week of Monday 13072020

Pretty solid week with a decent amount of variety. Hit a longish grind on the Assault bike Wednesday, consistently at that pace where the heart rate keeps gradually heading up. Aiming to be at a pace you can maintain for a long period, but its pretty uncomfortable.

Still slowly improving the squats as well, had a realisation on Sunday, weights I used to grind out are now my speed back-off sets. It not just the headline numbers, its how well you can move weights as well, remember this when you’re assessing your progress!



30 min cycle – Nasal breathing only (lunchtime)

30 min cycle – โ€˜normalโ€™ breathing (lunchtime)


Shoulder press 1*5@60kg, 5*5@62.5kg

Plate round the worlds 2*12@10kg, 1*12@20kg

Plate raise and twist 2*12@10kg, 1*12@20kg

Lateral raises 3*10


Pull ups – 17-15-12-7-8-7 reps

Strict toes to bar 2*10

Kettle bell swings 120-50-40 24kg KB with a fat grip

Couple of walks


20KM Assault bike.  18+minutes heart rate >160bpm.  Aim was to get comfortable being uncomfortable so pace was hard but sustainable.

5*20 tempo press ups – slow down, pause, drive up


Barbell row – 3*10@40kg, 3*10@60kg, 3*7@70kg, 3*6@80kg, 6*5@85kg 

3 grips – wide, narrow, supinated – 3 sets = 1 set each grip.

Good mornings – 5@40kg, 5@50kg, 5@60kg, 3*5@65kg

3*20 cross body knee raises

3*10 leg raises

5*10 archer press ups


3 rounds;

20 burpees – 20 squats – 20 lunges – 20 press ups – 40 mountain climbers

1 min rest between rounds

2:23 – 2:18 – 1:55

5* 5 sumo deadlift + 5 deadlift @140kg


Rest day – 100% Daddy Daughter time ๐Ÿ™‚


Snuck in 5*20 dips at the park while the kids played.

Squats – work up to a heavy 12;

5 kang squats + 5 squats @20kg and @40kg

Squats – 10@60, 5@80, 5@100, 3@110, 3@120kg


Backoff sets – 3*5 for speed @110kg

Week of Monday 06072020

Was feeling a bit battered this week so lighter week in terms of volume to allow me to recover. Ended the week with a solid 5 rep max PB on the squat so doing something right!

Sometimes even when you want to hit it hard you have to listen to your body and rest / ease back slightly. Your body will thank you in the long run, and your progress will actually be quicker – rest and some progress is WAY faster than injury and going backwards.

Consistency. Resilience. Progress.


60 minutes steady assault bike – recovery / chill time.

Mini circuit of crunches / leg raises / superman / hollow hold


3*30 minute bike ride

Dumbbell shoulder press 4*5, 1*10 all at 60lb dumbells


Bench press 5*5@100kg

Incline Dumbbell press 4*10@60lb dumbbells


2 rounds; 10 strict toes to bar – 10 cross body knee raises – 10 leg raises


Deadlifts 5*5

150-160-160(4 reps)-150-150kg  Back feeling a little tight so listened to my body and backed off slightly.

Barbell rows all @60kg

10 supinated grip horizontal back

10 pronated grip horizontal back

20 shrugs

10 supinated grip 45 degree back

10 pronated grip 45 degree back

20 shrugs


Rest day – 100% Daddy Daughter time ๐Ÿ™‚



3*20 bar dips at the park.


Work to a 5 rep rep max – 5@140kg – last rep was a bit sketchy but pleased with this

5*3@120kg – working on speed and form

Week of Monday 29062020

Thiccccc A lot of my work is around resilience and becoming a stronger human better able to deal with life. One of the best things you can do for health and injury resilience is to build a strong back. The better you protect your spine with strength and muscle the more injure resistant it will be! This will minimise your chances of back injuries making you a more resilient human overall.

I can’t remember the stats but a huge amount of time off is due to back pain. Protect your back, do more, have more pain free fun with your friends and family!


5*10 strict handstand press up

5*10 Arnold press

2 rounds; 10 strict toes to bar – 10 cross body knee raises – 10 leg raises

3*30 minute cycle rides


Dumbbell rows 5*10 @90lb

Pull ups 6*8 (alternate pull up / chin up each set)

5*5 clean and press with 40kg sandbag


45 minutes assault bike – 10 mins slow – 30 mins fast – 5 mins slow


Dumbbell Deadlift workout all with 90lb dumbbells

6 rounds;

10 RDL (dumbbell in each hand)

5 suitcase DL each side (dumbbell in one hand)

10 DL (dumbbell in each hand)

2 rounds; 10 strict toes to bar – 10 cross body knee raises – 10 leg raises


Bench press 5*5

Incline dumbbell press 4*10

Decline press ups 4*12

Diamond press ups 4*12

Dumbbell bicep curls

100KB swings


Rest day – 100% Daddy Daughter time ๐Ÿ™‚


Back Squat 10*10@100kg – keep movement fast and fluid.  2 mins rest between sets. (Afternoon)

Throw a 65kg bag over my shoulder – 50 reps.  Sets of 6 or 4 reps. (Evening)

Warmed up with some skipping – not done that for a while!

Week of Monday 22062020

Just hanging around… Been reading up a bit on shoulder joint health. Apparently our shoulder joints are the same as monkeys / apes. What do they do that we don’t? Hang around literally. A lot. We sit. We do pressing movements etc. We don’t hang off stuff much. Some good research suggests that many shoulder problems can be fixed by just hanging.

Most days I hit 2-4 rounds of 30 seconds hanging relaxed from a bar. Dead hang, no need for ‘active shoulders’ or whatever. Vary the grip.

Plus start them young ๐Ÿ™‚ I never try to force her to do anything, but I love it when she sees us working out and wants to get involved – spent some time running up and down and doing KB swings!


Shoulder press 5*8@50kg

Upright row 4*10@40kg

Bicep curl 4*10@40kg

2 rounds;

10 strict toes to bar – 10 cross body knee raises – 10 leg raises

Max effort hang from bar *2


Banded Deadlift 5*10@100kg – Band round waist – working on speed and driving hips forward

Barbell rows 4*8

2*30 min cycle ride


Assault bike 45 mins at a slightly uncomfortable pace

Bench press 4*10@80kg

Incline dumbbell press 6*10@24kg dumbbells – done at 2 different inclines.

Tricep extensions 3*10

Diamond press ups 3*12


11 rounds

60m carry 65kg sandbag

60m carry 40kg sandbag

Rest 90 seconds between rounds

30 squats with 40kg sandbag (unbroken)


6 sets of pull ups – aim for 12 reps per set.

Bicep curls 3 sets of 21s@30kg

Bicep dumbbell curls 3*10

2 rounds;

10 strict toes to bar

10 cross body knee raises

10 leg raises


Rest day – 100% Daddy Daughter time ๐Ÿ™‚


Build to a 1RM

143kg – 1 rep new PB (previously 140kg) – was a pretty casual rep

150kg – 1 rep PB! This was more of a struggle!

Long walk.

Week of Monday 15062020

Another week, another set of workouts ๐Ÿ™‚ playing catch up for the last months, then we’ll be down to one weekly workouts post, along with a post or two about security, people and resilience etc.

This will hopefully work well, and will allow me to be much more authentic and a broad range of the things I want to talk about will all be in one place! I hope you enjoy the ride.


2*~30 minute bike rides

Bench press 5*2@110kg


10 incline press ups

10 decline press ups

10 diamond press ups

10 tricep extensions


Pre Breakfast;


KB swings – Squats – Burpees – Situps


Strict handstand press ups 5*10

Arnold Shoulder press 6*8

Shoulder accessories


Deadlift 5*5@150kg

Good mornings 5*7@50kg


Assault bike 35 seconds work, 25 seconds rest 35 rounds (35 minutes work)


5*10 strict toes to bar

5*10 pull ups

6*10 barbell rows – alternate pronated and supinated grip


Rest day – 100% Daddy Daughter time ๐Ÿ™‚


Squats 5*5 @130kg

80 lunges unbroken

Week of Monday 08062020

Always warm up. General warm up to raise the heart rate and prep the body for work, then specific warm up for the body parts and movement patterns you’ll be hitting in the workout.

Always cool down. Ease off with some slow cycling / walking and some stretching / mobility.

For this blog I’m only listing the main lifts and top weights – Assume I’ve warmed up and done some warm up sets before I hit these weights. You should do the same. Plus remember it’s always form first – only move weights you can do so safely.


Pull Ups – accumulate 60 reps

Bicep curls 4*10@40kg (barbell)

Core Finisher


3*30 minute cycle rides


Deadlift 5*7@140kg

Pendlay row 5*5@90kg

40kg sandbag lunges 3*16

Weighted walk


Strict press 10*3@60kg

Upright row 4*6@40kg

Shoulder accessories

4*10 strict toes to bar


Assault bike 10 min steady

30 seconds max effort, 2 mins rest *7

5 min cool down

5 minute AMRAP

40kg sandbag throw over shoulder



Rest day – 100% Daddy Daughter time ๐Ÿ™‚


Tempo Pause Squats 5*3@125kg – 3 seconds down, 3 seconds pause at the bottom, drive up.

80 unbroken lunges

Hour walk