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!

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

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