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!
Monday
30 minutes easy assault bike before breakfast – max heart rate 130-135 – recovery not work pace!
Evening;
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
Tuesday
20 minute pre breakfast jog
Easy day, felt tired.
Wednesday
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 ‘moving’ leg. 3*6@40kg sandbag – leg burner and great for the core!
Thursday
2*~30min bike rides. Second 30 mins – nasal only breathing
Pull ups (palms facing away) – 5*10
Chin ups (palms facing towards) – 3*10
Friday
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
Saturday
Rest day – 100% Daddy Daughter time 🙂
Sunday
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 🙂 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