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  1. #101
    Seasoned M&S Veteran 0606196t's Avatar
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    Default Cycle 6 Week 2 Day 1

    Warm up

    16kg swing x 20s
    rest 10s
    burpee x 20s
    rest 10s

    repeat 3 times

    Squat

    bar x 5, 50kg x 3, 60kg x 3, 70kg x 3, 80kg x 3, 90kg x 3, 100kg x 3, 110kg x 2, 120kg x 1, 130kg x 1, 140kg x 1, 147.5kg x 3/3/3/3/3/3/3/3

    INOL 1.22 RPE 9.5

    Lower body tabata circuit A

    24kg x swings x 20s
    rest 10s
    burpee x 20s
    rest 10s

    Repeat 3 times

    Roman chair straight leg raise

    BW x 10/10/10

    Thoughts

    Tuesday's workout - I should have rested. It took way longer than it should and I was totally goosed. But I did learn to grind out 147.5kg!

  2. #102
    Seasoned M&S Veteran 0606196t's Avatar
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    Default Cycle 6 Week 2 Day 2

    Warm up

    Press up

    BW x 5/5/5/5

    with pull ups

    BW x 5/5/5/5

    Bench

    bar x 5, 40kg x 3, 45kg x 3, 50kg x 3, 55kg x 3, 60kg x 2, 65kg x 1, 70kg x 1, 75kg x 1, 80kg x 1, 87.5kg x 3/3/3/3/3/3/3/3

    INOL 1.156 RPE 9

    Upper Tabata circuit

    24kg x clean and press x 20s
    rest 10s
    change side and repeat.

    repeat 3 times.

    lat pull

    105lb x 10/10/10

    Thoughts

    Had zero motivation today, just needed to get it in.

  3. #103
    Seasoned M&S Veteran 0606196t's Avatar
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      80,960,478
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      809,624

    Default Cycle 6 Week 2 Day 3

    Warm up

    16kg swing x 20s
    rest 10s
    burpee x 20s
    rest 10s

    repeat 4 times

    Deadlift

    40kg x 3, 50kg x 3, 60kg x 3, 70kg x 3, 80kg x 3, 90kg x 3, 100kg x 3, 110kg x 3, 120kg x 2, 130kg x 1, 140kg x 1, 150kg x 1, 162.5kg x 3/3/3/3/3/3/3/3

    INOL 1.115 RPE 9

    Tabata circuit B

    24kg squat (1side) x 20s
    rest 10s
    burpee x 20s
    rest 10s

    repeat 3 times - changing sides each time.

    Roman chair leg raise

    BW x 10/10/10

    Thoughts

    Today's session - pretty boring, took a bit of time to get through the deadlifts. Right glute isn't firing quite right.
    Last edited by 0606196t; 09-05-2017 at 07:27 PM.

  4. #104
    Seasoned M&S Veteran 0606196t's Avatar
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    Default Cycle 6 Week 2 Day 4

    Warm up

    Press up

    BW x 5/5/5/5

    with pull ups

    BW x 5/5/5/5

    Press

    Db clean and press

    12kg x 5/side, 16kg x 3/side 20kg x 3/side, 24kg x 3/3/3/3/3/3/3/3/side (from floor)

    Upper Tabata C

    2x16kg x kb clean x 20s
    rest x 10s
    BW x press up x 20s
    rest x 10s

    repeat 3 times

    pause diverging row

    105lb x 10/10/10

    Thoughts

    Today's workout - took a couple days off to do some boozing. The clean and presses can really drive sweat.

  5. #105
    Seasoned M&S Veteran 0606196t's Avatar
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      80,960,478
    • Rep Power
      809,624

    Default Cycle 6 Week 3 Day 1

    Warm up

    16kg swing x 20s
    rest 10s
    burpee x 20s
    rest 10s

    repeat 3 times

    Squat

    bar x 5, 50kg x 3, 60kg x 3, 70kg x 3, 80kg x 3, 90kg x 3, 100kg x 3, 110kg x 2, 120kg x 1, 130kg x 1, 140kg x 1, 155kg x 3/3/3/3/3/3

    INOL 1.015 RPE 9.7

    Lower body tabata circuit A

    24kg x swings x 20s
    rest 10s
    burpee x 20s
    rest 10s

    Repeat 3 times

    Hanging knees to chest

    BW x 5/5/5

    Thoughts

    Thursday's workout, and I was not in mood. Squats were tough - one set was pretty much not to depth. Worst yet some guy squatted a bad single of 180kg with no ill effect next to me!

  6. #106
    Seasoned M&S Veteran 0606196t's Avatar
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      80,960,478
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      809,624

    Default Cycle 6 Week 3 Day 2

    Warm up

    Press up

    BW x 5/5/5/5

    with pull ups

    BW x 5/5/5/5

    Bench

    bar x 5, 40kg x 3, 45kg x 3, 50kg x 3, 55kg x 3, 60kg x 2, 65kg x 1, 70kg x 1, 75kg x 1, 80kg x 1, 85kg x 1, 92.5kg x 3/3/3/3/3/3
    INOL 1.11 RPE 8.5

    Upper Tabata circuit

    24kg x clean and press x 20s
    rest 10s
    change side and repeat.

    repeat 3 times.

    lat pull

    110lb x 10/10/10

    Thoughts

    Friday's workout, odd to be only person benching in what appears to be a lower body day for the rest.

  7. #107
    Seasoned M&S Veteran 0606196t's Avatar
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      80,960,478
    • Rep Power
      809,624

    Default Cycle 6 Week 3 Day 3

    Warm up

    16kg swing x 20s
    rest 10s
    burpee x 20s
    rest 10s

    repeat 4 times

    Deadlift

    40kg x 3, 50kg x 3, 60kg x 3, 70kg x 3, 80kg x 3, 90kg x 3, 100kg x 3, 110kg x 3, 120kg x 2, 130kg x 1, 140kg x 1, 150kg x 1, 160kg x 1, 172.5kg x 5/5/4/4

    INOL 1.081 RPE 8

    Tabata circuit

    24kg squat (1side) x 20s
    rest 10s
    one arm swing 24kg x 20s
    rest 10s

    repeat 4 times - changing sides each time.

    Hanging knee to chest

    BW x 5/5/5

    Thoughts

    Tuesday's workout - had a massive fever, decided to push it. Seems the illness allowed me to forgo the fear of hurting my back! I may have left a rep out but can't remember...

    I didn't have enough room in the gym to do burpees as it seems guys who do lateral raises with 4kg need to look at the mirror and enter my personal space!

  8. #108
    Seasoned M&S Veteran 0606196t's Avatar
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      80,960,478
    • Rep Power
      809,624

    Default Cycle 6 Week 3 Day 4

    Warm up

    Press up

    BW x 5/5/5/5

    with pull ups

    BW x 5/5/5/5

    Press

    Db clean and press

    10kg x 5/side, 14kg x 3/side 18kg x 3/side, 22kg x 3/side, 26kg x 3/3/3/3/3/3side (from floor)

    Upper Tabata C

    2x16kg x kb clean x 20s
    rest x 10s
    BW x press up x 20s
    rest x 10s

    repeat 3 times

    pause diverging row

    110lb x 10/10/10

    Thoughts

    Tuesday's session - still ill. Likely Flu!

  9. #109
    Seasoned M&S Veteran 0606196t's Avatar
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      80,960,478
    • Rep Power
      809,624

    Default Cycle 6 Week 4 Day 1

    Warm up

    16kg swing x 20s
    rest 10s
    squat x 20s
    rest 10s

    repeat 3 times

    Squat

    bar x 5, 50kg x 3, 60kg x 3, 70kg x 3, 80kg x 3, 90kg x 3, 100kg x 3, 110kg x 2, 120kg x 1, 130kg x 1, 140kg x 1, 150kg x 1, 165kg x 2/2/2, 120kg x 2

    INOL 0.623 RPE 9.5+

    Lower body tabata circuit

    16kg x snatch x 20s
    rest 10s
    change hands and repeat.

    Repeat 3 more times

    Roman chair straight leg raise

    BW x 10/10/10

    Thoughts

    Still no well and this was yesterday's session. Decided to cut the squat down as my knee was hurting, motivation was low, and bloated from an Indian feast. Need to get myself back in the game!

  10. #110
    Seasoned M&S Veteran 0606196t's Avatar
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      80,960,478
    • Rep Power
      809,624

    Default Cycle 6 Week 4 Day 2

    Warm up

    Press up

    BW x 5/5/5/5

    with pull ups

    BW x 5/5/5/5

    Bench

    bar x 5, 40kg x 3, 45kg x 3, 50kg x 3, 55kg x 3, 60kg x 2, 65kg x 1, 70kg x 1, 75kg x 1, 80kg x 1, 85kg x 1, 90kg x 1, 97.5kg x 3/3/3/3/3
    INOL 1.42 RPE 9

    lat pull

    115lb x 10/10/10

    Upper Tabata circuit

    2x16kg x kb clean and press x 20s
    rest 10s
    40kg bent over row x 20s

    repeat 3 times.

    Thoughts

    Yesterday's workout - felt a bit fuzzy, but powered through. Doing lat pulls before made the circuit super hard! Lats were really tired for cleans and rows.

  11. #111
    Seasoned M&S Veteran 0606196t's Avatar
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      80,960,478
    • Rep Power
      809,624

    Default Cycle 6 Week 4 Day 3

    Warm up

    16kg swing x 20s
    rest 10s
    squat x 20s
    rest 10s

    repeat 3 times

    Deadlift

    40kg x 3, 50kg x 3, 60kg x 3, 70kg x 3, 80kg x 3, 90kg x 3, 100kg x 3, 110kg x 3, 120kg x 2, 130kg x 1, 140kg x 1, 150kg x 1, 160kg x 1, 170kg x 1, 182.5kg x 3/3/3/3/3

    INOL 1.211 RPE 8-9

    Tabata circuit

    50kg squat x 20s
    rest 10s
    swing 24kg x 20s
    rest 10s

    repeat 4 times - changing sides each time.

    Roman chair straight leg raise
    BW x 10/10/10

    Thoughts

    Yesterday's workout - rest periods were a touch long as PT pal was very chatty!
    Strength levels seems to be at the right place now.

  12. #112
    Seasoned M&S Veteran 0606196t's Avatar
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      80,960,478
    • Rep Power
      809,624

    Default Cycle 6 Week 3 Day 4

    Warm up

    Press up

    BW x 5/5/5/5

    with pull ups

    BW x 5/5/5/5

    Press

    Db clean and press

    16kg x 5/side, 20kg x 3/side, 24kg x 3/side, 28kg x 3/3/3/3/3side (from floor)

    Upper Tabata

    2x16kg x kb clean x 20s
    rest x 10s
    BW x dips/press upsx 20s
    rest x 10s

    repeat 3 times

    pause diverging row

    115lb x 10/10/10

    Thoughts

    Yesterday's workout. Upper back was ruined!
    28kg felt tough for clean and press.

  13. #113
    Seasoned M&S Veteran 0606196t's Avatar
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      Cut Fat
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    • Reputation
      80,960,478
    • Rep Power
      809,624

    Default Cycle 7 Week 1 Day 1

    Warm up

    16kg swing x 20s
    rest 10s
    squat x 20s
    rest 10s

    repeat 3 times

    Paused squat

    bar x 5, 50kg x 3, 60kg x 3, 70kg x 3, 80kg x 3, 90kg x 3, 100kg x 3, 110kg x 3, 117.5kg x 3/3/3/3/3/3/3/3
    RPE 8.5

    Lower body tabata circuit

    24kg x swings x 20s
    rest 10s
    burpees x 20s
    rest 10s

    Repeat 3 more times

    Roman chair straight leg raise

    BW x 10/10/10

    Tabata circuit

    16kg x snatch x 20s
    rest 10s
    change hands and repeat.

    Thoughts

    Today's workout - at 60% of a theoretical max..but paused.
    Spent a fair bit of time deciding on whether I wanted to pause below parallel, or deep in the hole.
    Need to work on jumping in my burpees too, but decent enough. Still deciding on unilateral work.
    Oddest gym leggings seen to date, looks like a whaletail!

  14. #114
    Seasoned M&S Veteran 0606196t's Avatar
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    • Reputation
      80,960,478
    • Rep Power
      809,624

    Default Cycle 7 Week 1 Day 2

    Warm up

    Press up

    BW x 5/5/5/5

    with pull ups

    BW x 5/5/5/5

    Paused bench

    bar x 5, 40kg x 3, 45kg x 3, 50kg x 3, 55kg x 3, 60kg x 3, 65kg x 3, 70kg x 3/3/3/3/3/3/3/3
    RPE 8

    lat pull

    85lb x 5, 120b x 10/10/10

    Upper body timed complex

    2x16 x 3 db clean and press from floor, 3 x 50kg bent over row

    Repeated 10 times in 10 minutes

    Thoughts

    Today was bit of a late session as work drained my mind and I ate too many dumplings.
    Did a 3 count pause for bench, feeling in control.
    Trying this upper body complex to build some power and work capacity - quite tiring!

  15. #115
    Seasoned M&S Veteran 0606196t's Avatar
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      80,960,478
    • Rep Power
      809,624

    Default Cycle 7 Week 2 Day 3

    Warm up

    16kg swing x 20s
    rest 10s
    squat x 20s
    rest 10s

    repeat 3 times

    Paused deadlift

    70kg x 5, 80kg x 3, 90kg x 3, 100kg x 3, 110kg x 3, 120kg x 3, 130kg x 1/1/1/1/1/1/1/1/1/1/1/1/1/1/1/1/1/1/1/1/1/1/1/1

    RPE 7

    Tabata circuit

    2x16kg squat x 20s
    rest 10s
    swing 16kg x 20s
    rest 10s

    repeat 1 more

    16kg x squat x 20s
    Rest 10s
    Swing x 16kg x 20s

    Change sides and repeat

    Roman chair straight leg raise
    BW x 10/10/10

    Thoughts

    3 days in a row was a bit much! Abs were hurting.
    Decided on 24 singles as it was safer, and I did my singles like doubles.

  16. #116
    Seasoned M&S Veteran 0606196t's Avatar
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      80,960,478
    • Rep Power
      809,624

    Default Cycle 7 Week 1 Day 4

    Warm up

    Press up

    BW x 5/5/5/5

    with pull ups

    BW x 5/5/5/5

    Press

    bar x 5, 30kg x 3, 35kg x 3, 40kg x 3, 45kg x 8/8/8

    Circuit

    BW x 3 x clapping press ups

    24kg x 3 x kb clean/side

    Managed 10 sets in 10 mins

    pause diverging row

    120b x 10/10/10

    Thoughts

    Rough day of recovering from a 70th! But decided to hit the gym - decided to go lighter on press and try and rep work to build bottom position.

  17. #117
    Seasoned M&S Veteran 0606196t's Avatar
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      80,960,478
    • Rep Power
      809,624

    Default Cycle 7 Week 2 Day 1

    Warm up

    16kg swing x 20s
    rest 10s
    squat x 20s
    rest 10s

    repeat 3 times

    Paused squat

    bar x 5, 50kg x 3, 60kg x 3, 70kg x 3, 80kg x 3, 90kg x 3, 100kg x 3, 110kg x 3, 122.5kg x 2/2/2/2/2/2/2/2/2/2/2/2
    RPE 9

    Lower body tabata circuit

    24kg x swings x 20s
    rest 10s
    16kg x snatch x 20s
    rest 10s

    Repeat 3 more times

    Hanging straight leg raise

    BW x 5/5/5

    Thoughts

    One of my worst workouts! All felt like leg, and my right knee was not good!

  18. #118
    Seasoned M&S Veteran 0606196t's Avatar
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      80,960,478
    • Rep Power
      809,624

    Default Cycle 7 Week 2 Day 2

    Warm up

    Press up

    BW x 5/5/5/5

    with pull ups

    BW x 5/5/5/5

    Paused bench

    bar x 5, 40kg x 3, 45kg x 3, 50kg x 3, 55kg x 3, 60kg x 3, 65kg x 3, 70kg x 3, 77.5kg x 2/2/2/2/2/2/2/2/2/2/2/2
    REP 7

    lat pull

    70lb x 3, 100lb x 3, 125b x 10/10/10

    Upper body timed complex

    2x16 x 3 db clean and press from floor, 3 x 50kg bent over row

    Repeated 10 times in 10 minutes - could push for 11.

    Thoughts

    Saved some lassie from squat death after a badly set rack - so good deed done.
    Pretty mixed bag in the gym, fairly busy for hitting 10, but missed a few regulars there.
    Really easy session compared to yesterday!

  19. #119
    Seasoned M&S Veteran 0606196t's Avatar
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      80,960,478
    • Rep Power
      809,624

    Default Cycle 7 Week 2 Day 3

    Warm up

    16kg swing x 20s
    rest 10s
    squat x 20s
    rest 10s

    repeat 3 times

    Paused deadlift

    70kg x 5, 80kg x 3, 90kg x 3, 100kg x 3, 110kg x 2, 120kg x 1, 130kg x 1, 142.5kg x 2/2/2/2/2/2/2/2/2/2/2/2

    RPE 7

    Tabata circuit

    40kg x zmbie squat x 20s
    rest 10s
    swing 24kg x 20s
    rest 10s

    repeat 4 more

    Hanging bent knee raise
    BW x 10/6/10

    Thoughts

    Not a bad session for a 3rd day straight. My knees are just not great. Paused a bit less today and focused on driving at full speed.

 

 

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