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!

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

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