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!
Monday
Lunchtime;
30 min cycle – Nasal breathing only (lunchtime)
30 min cycle – ‘normal’ breathing (lunchtime)
Evening;
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
Tuesday
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
Wednesday
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
Thursday
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
Friday
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
Saturday
Rest day – 100% Daddy Daughter time 🙂
Sunday
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
12@130kg!
Backoff sets – 3*5 for speed @110kg