13-29 Sept
13 Sept
Turkish Get Up 5min with 24kg bell – right side less stable
14-17 Sept (on callx4, x2 fasts)
Start of Fat Loss Phase (first 5 week block)
18 Sept (x1 10% meal meat, vege, legumes +1 red wine, ++salt)
Sumo DL 112.5×5 130×5 147.5×9
10m
a RDL, Conv 80kg 10,8,7,6,6,5 (42r)
b Wrist Plate Curl 2×1.25 15,15,13,13,11,10 (77r)
DB Rev Lunge 5,5,4,4,4,4 (26r/5m)
Hanging Leg Lift 10,7,8
19 Sept (forgot gym closed late, postpone till tomorrow)
5m Get ups 16kg
20m 2hd Swings 16kg
20 Sept (x1 10% meal – meats + vege and legumes post WO)
Military Press 35×5 39.5×5 45×9
10m
a NG DB Bench 2×32.5kg 5,3,3,3,2,2,2 (20)
b T-bar Row 40kg 5,4,4,4,4,4,4 (29)
Inverted Row, Pron BW (37r/5m)
Mountain Climbers 3x30s
Training session was so-so. Suffering badly from DOMS.
21 Sept
Front Sq, Hi Pin 65×5, 75×5, 85×5
10m
a Rack Pull (fr/knee) 130kg 6×5,4,4 (34)
b PlateWrist Extension 2×1.25 15,14,13,12,11,3×10 (95)
Box Pistols 5,4,3,2,2,2 (18)
Dragon Flags 2×15
23 Sept
CG Bench 52.5×5, 60×5, 70×5
Pullups +13.75 5×4
10m
a NG Floor Press 2x25kg 10,9,7,5,4
b NG DB Row 105lb 10,7,6,6,6
Rev Crunch 2×15
24 Sept
5m Get Ups 24kg
2x10m 1-hand Swings (30s:30s)
25 Sept (x1 10% meal)
Sumo DL 120×3, 137.5×3, 155×5
10m
a RDL, Conv 80kg 10,10,9,9,9,8
b Wrist Plate Curl 2×1.25 20,16,15,15,15,12
DB Rev Lunge 2×17.5kg 5,5,4,4,4,4 (5m)
Hanging Leg Lift 3×10
26-27 (Ealing Course, fastedx2. x2 10% meal)
28 Sept
Military Press 37.5×3 42.5×3 47.5×9
10m
a NG DB Bench 2×32.5kg 5,4,2,3,3,2
b T-bar Row 50kg 6×5
Inverted Row, Pron BW (59r/5m)
Mountain Climbers 3x30s
29 Sept
Get Up 16kg 10m x10/side
Swings 16kg 15m or practice
Pullups 20,15
30 Sept
Front Sq, Hi Pin 70×3 80×3 90×6
10m
a Rack Pull (fr/knee) 140kg 6×5
b PlateWrist Extension 2×1.25 20,15,15,12,12,12
Box Pistols 5,5,4,4,4,3
Dragon Flags 2×15
1 Oct (fasted)
Sick
