Wednesday 18th May 2022

Skipping x 100 jumps

Low seated Band rows
Incline Press bar x 25 reps, 3

Backwards Sled Drag 40kg x 5 minutes
Forward Sled Drag 40kg x 2 sprints 

Strength
A1 - Squat 120kg x 12 reps, 140kg x 10 reps, 160kg x 8 reps
A2 - Max Height Jump x 4, 4, 4 reps
A3 - Turkish Get Up 7.5kg x 2, 2, 2 reps (Each Side) --Could have gone heavier on these.  I've done a lot of martials arts "get up in place" recently which are very similar in mechanics.  Thus, I've effectively been training bw get ups.

Considering these are the heaviest squats I've done in a while, they get light and relatively easy. I could have pushed the top set on for another 4 reps without too much issue, they would have been rest/pause of course but they would have been there.

Assistance
Walking Lunges x 20 reps
BW Squat x 20 reps
Walking Lunges x 20 reps
BW Squat x 20 reps
Rest x 2 mins
2 Rounds

I cut a round off today since I've not done this is a while.  I was surprised at how "easy" this was.  I was expecting searing agony and it was more of a mild charring.

Conditioning
Nope

Today was way easier than I expected.  120kg x 12 is a default PB but it felt like I had way more on tap.

My brother has matchsticks for legs.  He's on a healthy diet of squats so I expect some gains on the upper leg.  It's the dreaded lower leg that will be a challenge. The sled drags have given me some gains, I'm hoping the do the same thing for him. 

Tuesday 17th May 2022

Skipping x 100 jumps

Low seated Band rows
Incline Press bar x 25 reps, 3

Backwards Sled Drag 40kg x 5 minutes
Forward Sled Drag 40kg x 2 sprints 

Strength
A1 - Band Assisted Pull Ups x 5, 5, 5 reps
A2 - Press 65kg x 8 reps, 75kg x 6 reps, 85kg x 4 reps
A3 - Halo's 7.5kgx 8, 8, 8 reps (Each way)

Assistance
2xDB Press 20kg (Each) x 30 Seconds
Lateral Raises 6kg x 30 Seconds
Band Face Pulls x 30 Seconds
Rest x 30 Seconds
4 Rounds

Everything was on fire after this.

Conditioning
Tabata 1xDB Z-Press, 20kg --Alternated between left and right with each "set".

A tough session today but I loved it.

Monday 16th May 2022

I'm being rubbish again.  On Friday I did the top bench session in this rotation.  It was 100kg for 5x10.  I thought I would struggle as previous weeks 4x10 was hard.  However, I found my groove and smashed it, in fact I could have done more sets.  The volume approach I've used recently has been great, workouts feel hard then I smash it on the last week.  I will rotate this back in sooner or later but for now I need something more interesting so I'm going back to my older crazier stuff with lots of conditioning. Easing in gentlyish this week though.   

Skipping x 100 jumps

Low seated Band rows
Incline Press bar x 25 reps, 3

Backwards Sled Drag 40kg x 5 minutes
Forward Sled Drag 40kg x 2 sprints 

Conditioning
Farmers Walk 60kg (Each Hand)  40m, EMOM for 10 minutes.

Next time I will add in some variety such as burpees or I may use a yoke or alternate between yoke and farmers in the same session.

Strength
A1 - Trap Bar Deadlift 175kg x 10 reps, 195kg x 8 reps, 195kg x 6 reps
A2 - Plank x 20, 20 , 20 Seconds
A3 - KB Swings 7.5kg x 15, 15, 15 reps

Seconds rest between rounds

Light today and gladly so, limiting myself to a strict 90 seconds was getting to me by the last set.

Assistance
B1 - Reverse Band Trap Bard Deadlift 195kg x 8, 8 , 8 reps
B2 - 1xDB Row 20kg x 20, 20, 20 reps (Each Side)
B3 -  Plank x 20, 20, 20 Seconds
B4 - Eagle Loop Hangs x 20, 20, 20 Seconds

Ah, it's good to be back with a bit of insanity.  It should take me about 3 weeks to get my fitness back to where it was.  The dreaded 'Rona is well and truly gone if I can do this stuff again.  Now I can bring back the nightmare that no-one wanted to spar with.

Quote from: Nails on 11, May, 2022, 09:00:43 am

Hard to say mate, my circumstances were a little different.  The week after the fateful day, I didn't train as I was in hospital with my Dad for his last few days.  Needless to say it was a few weeks before I did anything.

Fair enough mate.

Bet you be feeling that 50 reps tomorrow. 

Nah, I'm all good, only the slightest hint of fatigue.  I actually feel like I could do it again today if I had to. I seem to adapt to higher rep squatting rapidly, a few weeks ago this would have killed me.

And archery the week after?

Hard to say mate, my circumstances were a little different.  The week after the fateful day, I didn't train as I was in hospital with my Dad for his last few days.  Needless to say it was a few weeks before I did anything.   

The chins are obviously easier because of those massive biceps. 

Pull-ups are definitely the less forgiving of the pair.

I think it could be forearms, I tend to get tweaks in my forearms if I really push, pull ups.  Using the bands is helping be get the right pattern.