## Just keep showing up!

**Moderator:** Dux

### Re: Your stupidity must be your one saving grace

***Tues 29.09.15***

Lunch: 3 miles, 35:45.

After work:

ASS W8 (C3W2) D2 - heavy

1. Bench:

bar x 10

40kg x 8

60kg x 5

75kg x 3

90kg x 3

102.5kg x 2

80kg x 6

2. Dead stop chest supported row:

bar x 10

50kg x 10

70kg x 4 x 8

3. seated db ohp:

15kg x 10

20kg x 10

22.5kg x 4 x 10

4a. bent bar tricep pushdowns:

'50' x 15

'70' x 10

'60' x 12

'50' x 20

'40' x 25

4b. hanging leg raises:

4 x 8

Lunch: 3 miles, 35:45.

After work:

ASS W8 (C3W2) D2 - heavy

1. Bench:

bar x 10

40kg x 8

60kg x 5

75kg x 3

90kg x 3

102.5kg x 2

80kg x 6

2. Dead stop chest supported row:

bar x 10

50kg x 10

70kg x 4 x 8

3. seated db ohp:

15kg x 10

20kg x 10

22.5kg x 4 x 10

4a. bent bar tricep pushdowns:

'50' x 15

'70' x 10

'60' x 12

'50' x 20

'40' x 25

4b. hanging leg raises:

4 x 8

I'd say on the bottom of that self-actualisation pyramid shit, proper decent coffee is in there with wifi, tits, food and shelter

### Re: Your stupidity must be your one saving grace

***Thursday 01.10.15***

Lunch: 3 miles, 32:00

After work:

ASS W8 (C3W2) D3 - volume

1. Deads:

W/up with the unloaded smith machine

70kg x 10

110kg x 5

135kg x 4 x 10

2a. Front squat:

Bar x 8

75kg x 5 x 8

2b. WG LPD:

65kg x 10

72.5kg x 10

80kg x 3 x 10

3. Low pulley cable shrugs:

50/80/95/110/125/140 x 10

4a. EZ bar curls:

+10kg x 15

+20kg x 15

+25kg x 12

+20kg x 15

4b. Pallof press:

'45' x 4 x 10/10

Lunch: 3 miles, 32:00

After work:

ASS W8 (C3W2) D3 - volume

1. Deads:

W/up with the unloaded smith machine

70kg x 10

110kg x 5

135kg x 4 x 10

2a. Front squat:

Bar x 8

75kg x 5 x 8

2b. WG LPD:

65kg x 10

72.5kg x 10

80kg x 3 x 10

3. Low pulley cable shrugs:

50/80/95/110/125/140 x 10

4a. EZ bar curls:

+10kg x 15

+20kg x 15

+25kg x 12

+20kg x 15

4b. Pallof press:

'45' x 4 x 10/10

I'd say on the bottom of that self-actualisation pyramid shit, proper decent coffee is in there with wifi, tits, food and shelter

### Re: Your stupidity must be your one saving grace

***Friday 02.10.15***

ASS W8 (C3W2) D4 - volume

1. OHP

Bar x 10

35kg x 10

50kg x 4 x 10

2a. Inv rows: 1.5 reps x 4 x 10

2b. Low incline Db bench: 17.5kg x 15, 28kg x 3 x 12

3a. Cable Facepulls: '42.5' x 3 x 15

3b. Standing cable crunches: stack x 3 x 15

4. CGBP to 2 board:

70kg x 10

75kg x 8

80kg x 6

70kg x 9

Good training session, then ate my bodyweight in rice with a lush biryani from my local take out.

ASS W8 (C3W2) D4 - volume

1. OHP

Bar x 10

35kg x 10

50kg x 4 x 10

2a. Inv rows: 1.5 reps x 4 x 10

2b. Low incline Db bench: 17.5kg x 15, 28kg x 3 x 12

3a. Cable Facepulls: '42.5' x 3 x 15

3b. Standing cable crunches: stack x 3 x 15

4. CGBP to 2 board:

70kg x 10

75kg x 8

80kg x 6

70kg x 9

Good training session, then ate my bodyweight in rice with a lush biryani from my local take out.

I'd say on the bottom of that self-actualisation pyramid shit, proper decent coffee is in there with wifi, tits, food and shelter

### Re: Your stupidity must be your one saving grace

***Monday 05.10.15***

ASS W9 (C3W3) D1 - medium

1a. Squat:

bar x 3 x 10

60kg x 5

90kg x 5

110kg x 5

130kg x 3 x 5

1b. Chin ups: bw x 10 x 5

2a. BB Shrugs: 100kg x 15, 130kg x 4 x 12

2b. ghetto ghr: stick assisted x 8, slow negs then push off floor x 4 x 5

3a. BB curl: 20kg x 36/29/24

3b. decline bench sit ups: 3 x 20

ASS W9 (C3W3) D1 - medium

1a. Squat:

bar x 3 x 10

60kg x 5

90kg x 5

110kg x 5

130kg x 3 x 5

1b. Chin ups: bw x 10 x 5

2a. BB Shrugs: 100kg x 15, 130kg x 4 x 12

2b. ghetto ghr: stick assisted x 8, slow negs then push off floor x 4 x 5

3a. BB curl: 20kg x 36/29/24

3b. decline bench sit ups: 3 x 20

### Re: Your stupidity must be your one saving grace

***Tuesday 06.10.15***

Lunch: 3 miles, 32:15

ASS W9 (C3W3) D2 - medium

1a. Bench:

Bar x 10

40kg x 8

60kg x 5

80kg x 5

90kg x 3 x 6

1b. Pullaparts: 7 x 20

2a. Chest supported deadstop rows:

15kg bar x 10

55kg x 10

75kg x 4 x 8

2b. Pallof press:

'50' x 4 x 10/10 - with pause on every rep

3. Seated Db ohp:

17.5kg x 10

25kg x 7, 7, 6

20kg x 10

4. Single arm tricep pushdowns:

'10' x 12/12

'15' x 4 x 12/12

Lunch: 3 miles, 32:15

ASS W9 (C3W3) D2 - medium

1a. Bench:

Bar x 10

40kg x 8

60kg x 5

80kg x 5

90kg x 3 x 6

1b. Pullaparts: 7 x 20

2a. Chest supported deadstop rows:

15kg bar x 10

55kg x 10

75kg x 4 x 8

2b. Pallof press:

'50' x 4 x 10/10 - with pause on every rep

3. Seated Db ohp:

17.5kg x 10

25kg x 7, 7, 6

20kg x 10

4. Single arm tricep pushdowns:

'10' x 12/12

'15' x 4 x 12/12

### Re: Your stupidity must be your one saving grace

***Thursday 08.10.15***

Lunch: 3 miles, 30.30 minutes

After work:

ASS W9 (C3W3) D3 - heavy

Deadlifts:

Bar x some

70kg x 8

110kg x 5

140kg x 3

160kg x 1

Belt on...

175kg x 3

140kg x 12

High bar back squat:

70kg x 10

100kg x 5 x 10

Shrugs:

110kg x 3 x 25

80kg x 25 (3s squeeze each rep)

WG LPD:

50kg x 10

Then strap myself to the bar for the following dropset:

95kg x 5

87.5kg x 6

80kg x 7

72.5kg x 8

65kg x 9

57.5kg x 10

50kg x 12

Totally wiped out after that lot. Food and sleep and get ready for tomorrows session the final one of 9 weeks of really productive training.

Lunch: 3 miles, 30.30 minutes

After work:

ASS W9 (C3W3) D3 - heavy

Deadlifts:

Bar x some

70kg x 8

110kg x 5

140kg x 3

160kg x 1

Belt on...

175kg x 3

140kg x 12

High bar back squat:

70kg x 10

100kg x 5 x 10

Shrugs:

110kg x 3 x 25

80kg x 25 (3s squeeze each rep)

WG LPD:

50kg x 10

Then strap myself to the bar for the following dropset:

95kg x 5

87.5kg x 6

80kg x 7

72.5kg x 8

65kg x 9

57.5kg x 10

50kg x 12

Totally wiped out after that lot. Food and sleep and get ready for tomorrows session the final one of 9 weeks of really productive training.

### Re: Your stupidity must be your one saving grace

***Friday 09.10.15***

ASS W9 (C3W3) D4 - heavy

1. OHP:

bar x 10

35kg x 5

50kg x 3

57.5kg x 2

65kg x 1

70kg x 2

55kg x 10

2a. Inverted row: bw x 10, +15kg x 4 x 10

2b. ab wheel roll outs: 5 x 10

3a. low incline db bench: 17.5kg x 10, 28kg x 15, 15, 15, 13.

3b. cable facepulls: '35' x 5 x 15

4a. EZ bar curls: +10kg x 15, +20kg x 3 x 15

4b. db oh extns: 8kg x 10/10, 10kg x 2 x 10/10

Fun development. I've realised that despite weight slowly increasing, waist size is not, in fact i'm getting closer to making my belt a notch tighter.

ASS W9 (C3W3) D4 - heavy

1. OHP:

bar x 10

35kg x 5

50kg x 3

57.5kg x 2

65kg x 1

70kg x 2

55kg x 10

2a. Inverted row: bw x 10, +15kg x 4 x 10

2b. ab wheel roll outs: 5 x 10

3a. low incline db bench: 17.5kg x 10, 28kg x 15, 15, 15, 13.

3b. cable facepulls: '35' x 5 x 15

4a. EZ bar curls: +10kg x 15, +20kg x 3 x 15

4b. db oh extns: 8kg x 10/10, 10kg x 2 x 10/10

Fun development. I've realised that despite weight slowly increasing, waist size is not, in fact i'm getting closer to making my belt a notch tighter.

### Re: Your stupidity must be your one saving grace

Catch up time, so far this week.....

***Monday 12.10.15***

ASS W10 (C4W1) D1 - volume

1. Squats:

Bar x 10

60kg x 10

100kg x 10

115kg x 3 x 10

Done barefoot as I forgot my oly shoes.

2. Shrugs: 115kg x 5 x 15

3. Neutral grip pull ups: bw x 10/10/8

4a. Laying leg curls: 35kg x 10, 50kg x 2 x 10

4b. Cable curls: '40' x 10, '50' x 10, '60' x 10

4c. Decline bench sit ups: +15kg x 3 x 10

***Tuesday 13.10.15***

ASS W10 D2 - volume

1. Bench:

Bar x 20

50kg x 10

65kg x 10

80kg x 10, 9, 9, 7.

2. Chest supported rows:

50kg x 15

65kg x 5 x 12

3. seated Db ohp:

15kg x 12

25kg x 6, 4 - too heavy

20kg x 8, 10, 10.

4. Tricep pushdowns: '40' x 4 x 25

5. Landmine twists:

15kg bar + 10 kg x 10/10, +20kg x 2 x 10/10

***Thursday 15.10.15***

ASS W10 D3 - medium

Short on time as decorating the girls play room at the moment so just nailed the basics

1. Deadlift:

Bar x a load

70kg x 10

120kg x 5

140kg x 5

160kg x 3 x 5

- happy days, the first set at 160 felt like a warm up set.

2a. High bar back squat:

60kg x 10

110kg x 5 x 10

2b. WG pull ups: 5 x 6

***Monday 12.10.15***

ASS W10 (C4W1) D1 - volume

1. Squats:

Bar x 10

60kg x 10

100kg x 10

115kg x 3 x 10

Done barefoot as I forgot my oly shoes.

2. Shrugs: 115kg x 5 x 15

3. Neutral grip pull ups: bw x 10/10/8

4a. Laying leg curls: 35kg x 10, 50kg x 2 x 10

4b. Cable curls: '40' x 10, '50' x 10, '60' x 10

4c. Decline bench sit ups: +15kg x 3 x 10

***Tuesday 13.10.15***

ASS W10 D2 - volume

1. Bench:

Bar x 20

50kg x 10

65kg x 10

80kg x 10, 9, 9, 7.

2. Chest supported rows:

50kg x 15

65kg x 5 x 12

3. seated Db ohp:

15kg x 12

25kg x 6, 4 - too heavy

20kg x 8, 10, 10.

4. Tricep pushdowns: '40' x 4 x 25

5. Landmine twists:

15kg bar + 10 kg x 10/10, +20kg x 2 x 10/10

***Thursday 15.10.15***

ASS W10 D3 - medium

Short on time as decorating the girls play room at the moment so just nailed the basics

1. Deadlift:

Bar x a load

70kg x 10

120kg x 5

140kg x 5

160kg x 3 x 5

- happy days, the first set at 160 felt like a warm up set.

2a. High bar back squat:

60kg x 10

110kg x 5 x 10

2b. WG pull ups: 5 x 6

### Re: Your stupidity must be your one saving grace

***Sat 17.10.15***

ASS W10(C4W1)D4-medium

1. Inverted row:

Bw x 10

+10kg x 10

+20kg x 5 x 10

2. OHP:

Bar x 2 x 10

35kg x 5

50kg x 5

65kg x 4

60kg x 2 x 5

- still rubbish, but better than 60x5,4,4 last time.

3. CGBP to 2 board: 60kg x 10, 80kg x 5 x 8

4a. Facepulls: '40' x 3 x 15

4b. Db flyes: 12.5kg x 3 x 15

4c. Roll outs: 3 x 15

ASS W10(C4W1)D4-medium

1. Inverted row:

Bw x 10

+10kg x 10

+20kg x 5 x 10

2. OHP:

Bar x 2 x 10

35kg x 5

50kg x 5

65kg x 4

60kg x 2 x 5

- still rubbish, but better than 60x5,4,4 last time.

3. CGBP to 2 board: 60kg x 10, 80kg x 5 x 8

4a. Facepulls: '40' x 3 x 15

4b. Db flyes: 12.5kg x 3 x 15

4c. Roll outs: 3 x 15

### Re: Your stupidity must be your one saving grace

***Monday 19.10.15***

ASS W11 D1 - heavy

1. Squats:

bar x lots of sets

60kg x 10

90kg x 6

110kg x 3

130kg x 3

belt on.....

155kg x 3

125kg x 8

- another 5kg increase, rpe 9.5

2. Seated db shrugs:

28kg x 10, 30kg x 10, 32,5kg x 10, 35kg x 5, 37.5kg x 10, 40kg x 10

dropset: 35kg x 25

3a. WG LPD: 50kg x 10, 80kg x 4 x 10

3b. ghetto ghr: stick assisted x 8, slow negatives and push with hands off floor 3 x 5

4a. decline bench sit ups: 2 x 15

4b. hammer curls: 17.5kg x 2 x 12/12

ASS W11 D1 - heavy

1. Squats:

bar x lots of sets

60kg x 10

90kg x 6

110kg x 3

130kg x 3

belt on.....

155kg x 3

125kg x 8

- another 5kg increase, rpe 9.5

2. Seated db shrugs:

28kg x 10, 30kg x 10, 32,5kg x 10, 35kg x 5, 37.5kg x 10, 40kg x 10

dropset: 35kg x 25

3a. WG LPD: 50kg x 10, 80kg x 4 x 10

3b. ghetto ghr: stick assisted x 8, slow negatives and push with hands off floor 3 x 5

4a. decline bench sit ups: 2 x 15

4b. hammer curls: 17.5kg x 2 x 12/12

### Re: Your stupidity must be your one saving grace

***Tues 20.10.15***

Lunch: 3 miles; 29:45.

- pleased to be back under 30 minutes for a casual, minimal effort jog

After work: ASS W11, D2 - Heavy

1. Bench:

bar x 2 x 10

50kg x 5

70kg x 5

90kg x 3

105kg x 2

85kg x 11

- pleased for another 2.5kg increase, but this is the 4th time a 3rm attempt has become a 2rm

- definitely pleased with the 11 reps on the back off set

2a. Chest supported row: 50kg x 12, 67.5kg x 5 x 12

2b. Pallof press: '50' x 4 x 10/10 with pause on each rep

3. seated db ohp: 15kg x 15, 25kg x 10, 10, 9, 10

4. tricep pushdowns: '45' x 25, 25, 25, 22+3

Pleased with that, everything felt good.

Lunch: 3 miles; 29:45.

- pleased to be back under 30 minutes for a casual, minimal effort jog

After work: ASS W11, D2 - Heavy

1. Bench:

bar x 2 x 10

50kg x 5

70kg x 5

90kg x 3

105kg x 2

85kg x 11

- pleased for another 2.5kg increase, but this is the 4th time a 3rm attempt has become a 2rm

- definitely pleased with the 11 reps on the back off set

2a. Chest supported row: 50kg x 12, 67.5kg x 5 x 12

2b. Pallof press: '50' x 4 x 10/10 with pause on each rep

3. seated db ohp: 15kg x 15, 25kg x 10, 10, 9, 10

4. tricep pushdowns: '45' x 25, 25, 25, 22+3

Pleased with that, everything felt good.

### Re: Your stupidity must be your one saving grace

***Wed 21.10.15***

3 miles; 30:00

steady again, but felt it in my legs as i haven't run on back to back days for a while.

Sub 2k cals today, just to keep things in check.

3 miles; 30:00

steady again, but felt it in my legs as i haven't run on back to back days for a while.

Sub 2k cals today, just to keep things in check.

### Re: Your stupidity must be your one saving grace

***Thursday 22.10.15***

Lunch:

3 miles, 32:30. Deliberately slightly slower today

After work:

A.S.S. W11 D3 - volume

1. Deadlift:

Bar x 10

70kg x 10

120kg x 5

140kg x 4 x 10

2. WG Pull ups:

5 x 5,

then 50kg x 20 dropset on the LPD

3. High bar back squat:

70kg x 10

100kg x 5 x 5

4a. EZ curl: bar +20kg x 3 x 15

4b. Leg raises (supported on forearms): 3 x 15

This session wakes the eat monster in me, every single week.

Lunch:

3 miles, 32:30. Deliberately slightly slower today

After work:

A.S.S. W11 D3 - volume

1. Deadlift:

Bar x 10

70kg x 10

120kg x 5

140kg x 4 x 10

2. WG Pull ups:

5 x 5,

then 50kg x 20 dropset on the LPD

3. High bar back squat:

70kg x 10

100kg x 5 x 5

4a. EZ curl: bar +20kg x 3 x 15

4b. Leg raises (supported on forearms): 3 x 15

This session wakes the eat monster in me, every single week.

### Re: Your stupidity must be your one saving grace

***Sat 24.10.15***

A.S.S. W11 D4 - Volume

1. OHP:

30kg x 12 ish

55kg x 8, 7

50kg x 9, 9

2. BB Row:

50kg x 10

60kg x 10

70kg x 3 x 10

50kg x 20

3a. Low Inc. Db bench:

15kg x 15

28kg x 4 x 15

3b. Facepulls: '40' x 4 x 15

4. Tricep pushdowns:

'30' x 10

'60' x 3 x 10

A.S.S. W11 D4 - Volume

1. OHP:

30kg x 12 ish

55kg x 8, 7

50kg x 9, 9

2. BB Row:

50kg x 10

60kg x 10

70kg x 3 x 10

50kg x 20

3a. Low Inc. Db bench:

15kg x 15

28kg x 4 x 15

3b. Facepulls: '40' x 4 x 15

4. Tricep pushdowns:

'30' x 10

'60' x 3 x 10

### Re: Your stupidity must be your one saving grace

Despite all the positive things i have to say about Jay's A.S.S. template 90 minutes, 4x weekly is not going to be possible once mini-Chi number 3 arrives.

The plan is reduce training to 3x weekly, 60 minutes max. Concentrate on training only a few proven movements, 2 or 3 movements per session and allow the frequency and overall volume of work drive progress. The final look of the plan has been lifted almost exactly from Stanley_Whites training log after I read the extensive discussion around his training with Shaf from 2013/14.

Goal is to get stronger, maintain muscle mass. Maybe add a little. Assume diet will be focused to allow this.

Lifting will be split into A and B sessions, rotated twice through a fortnightly plan for a 4 week training block. The first 4 weekly training block will be a volume phase, the second an intensity phase. Week 9 will be a rest/deload week. Then we start again, with slightly higher weights and maybe a slight variation in the lift, but the movement would remain the same.

Fleshing out the above to show what it actually looks like:

Weeks One and Three:

M: Bench / Squat / Pull up

W: Deadlift / Row

F: Bench / Squat / Pull up

Weeks Two and Four:

M: Bench / Deadlift / Row

W: Squat / Pull up

F: Bench / Deadlift / Row

As you can see over the two week training period, I bench 4x and do all other lifts 3x.

Volume block will be 5 ladders of 1,2,3 for 30 reps. Other options are 3 ladders of 2, 3, 5 or an abbreviated version of 50/20 (40/15 most likely).

Intensity block will be 5 sets of 3, increasing weights each week. Other sensible options can be considered for future blocks.

Block plans refer to bench, squat and deadlift. Pull ups done however, but i envisage supersetted with the main lifts. Rows done for higher rep sets.

The fewer movements on a Wednesday works well with the family schedule. Monday and Friday I can do whilst the girls are at school which maximises family time when I am needed most.

Lunch time cardio (3 mile run) can continue on tuesdays and thursdays when I at work.

I *think* I have put down all my thoughts and reasonings. Please add anything you think may be helpful. Lets get a discussion going.

The plan is reduce training to 3x weekly, 60 minutes max. Concentrate on training only a few proven movements, 2 or 3 movements per session and allow the frequency and overall volume of work drive progress. The final look of the plan has been lifted almost exactly from Stanley_Whites training log after I read the extensive discussion around his training with Shaf from 2013/14.

Goal is to get stronger, maintain muscle mass. Maybe add a little. Assume diet will be focused to allow this.

Lifting will be split into A and B sessions, rotated twice through a fortnightly plan for a 4 week training block. The first 4 weekly training block will be a volume phase, the second an intensity phase. Week 9 will be a rest/deload week. Then we start again, with slightly higher weights and maybe a slight variation in the lift, but the movement would remain the same.

Fleshing out the above to show what it actually looks like:

Weeks One and Three:

M: Bench / Squat / Pull up

W: Deadlift / Row

F: Bench / Squat / Pull up

Weeks Two and Four:

M: Bench / Deadlift / Row

W: Squat / Pull up

F: Bench / Deadlift / Row

As you can see over the two week training period, I bench 4x and do all other lifts 3x.

Volume block will be 5 ladders of 1,2,3 for 30 reps. Other options are 3 ladders of 2, 3, 5 or an abbreviated version of 50/20 (40/15 most likely).

Intensity block will be 5 sets of 3, increasing weights each week. Other sensible options can be considered for future blocks.

Block plans refer to bench, squat and deadlift. Pull ups done however, but i envisage supersetted with the main lifts. Rows done for higher rep sets.

The fewer movements on a Wednesday works well with the family schedule. Monday and Friday I can do whilst the girls are at school which maximises family time when I am needed most.

Lunch time cardio (3 mile run) can continue on tuesdays and thursdays when I at work.

I *think* I have put down all my thoughts and reasonings. Please add anything you think may be helpful. Lets get a discussion going.

### Re: Training the basics, an exercise in efficiency.

Training efficiency program.

Volume phase 1, wk1, d1

1a. Squat:

Bar x 2 x 10

60kg x 8

90kg x 6

110kg x [1,2,3]

100kg x 4 x [1,2,3]

Had always planned to start at 100kg, but decided last minute to up it. However, as it was the first session back my squats as normal felt rubbish so I reverted back to the plan.

1b. Chin ups: 7 x 5

2a. Bench

Bar x 10

35kg x 8

50kg x 6

70kg x 5 x [1,2,3]

2b. Chin ups: 5 x 5

^^all done in 50 minutes so used the final 10 for the following bonus work

3a. Facepulls: '40' x 3 x 15

3b. Decline bench sit ups: 3 x 15

4. Db lateral raise drop set:

15kg x 8

12.5kg x 10

10kg x 12

In, done and off the gym floor again within an hour like planned.

Volume phase 1, wk1, d1

1a. Squat:

Bar x 2 x 10

60kg x 8

90kg x 6

110kg x [1,2,3]

100kg x 4 x [1,2,3]

Had always planned to start at 100kg, but decided last minute to up it. However, as it was the first session back my squats as normal felt rubbish so I reverted back to the plan.

1b. Chin ups: 7 x 5

2a. Bench

Bar x 10

35kg x 8

50kg x 6

70kg x 5 x [1,2,3]

2b. Chin ups: 5 x 5

^^all done in 50 minutes so used the final 10 for the following bonus work

3a. Facepulls: '40' x 3 x 15

3b. Decline bench sit ups: 3 x 15

4. Db lateral raise drop set:

15kg x 8

12.5kg x 10

10kg x 12

In, done and off the gym floor again within an hour like planned.

### Re: Training the basics, an exercise in efficiency.

Wed 04.11.15

Volume phase 1, w1, d2

1. Deadlift:

70kg x 8

110kg x 6

125kg x 15 x 2

- the work sets done on the minute

2a. Chest supported BB row:

35kg x 10

50kg x 10

65kg x 5 x 10

2b. Single arm kb ohp:

10kg x 10/10

16kg x 10/10

20kg x 5 x 10/10

55 minutes.

Volume phase 1, w1, d2

1. Deadlift:

70kg x 8

110kg x 6

125kg x 15 x 2

- the work sets done on the minute

2a. Chest supported BB row:

35kg x 10

50kg x 10

65kg x 5 x 10

2b. Single arm kb ohp:

10kg x 10/10

16kg x 10/10

20kg x 5 x 10/10

55 minutes.

### Re: Training the basics, an exercise in efficiency.

Friday 06.11.15

Volume phase 1, w1, d3

1a. Skwats:

Bar x 2 x 10

60kg x 8

90kg x 5

102.5kg x 5 x [1,2,3]

1b. Pull ups: 7 x 4

2a. Bench:

Bar x 2 x 10

40kg x 8

55kg x 5

72.5kg x 5 x [1,2,3]

2b. Pull ups: 5 x 4

48 minutes.

Extra work

3a. Facepulls: '40' x 3 x 15

3b. Pallof press: '40' x 3 x 15/15

Volume phase 1, w1, d3

1a. Skwats:

Bar x 2 x 10

60kg x 8

90kg x 5

102.5kg x 5 x [1,2,3]

1b. Pull ups: 7 x 4

2a. Bench:

Bar x 2 x 10

40kg x 8

55kg x 5

72.5kg x 5 x [1,2,3]

2b. Pull ups: 5 x 4

48 minutes.

Extra work

3a. Facepulls: '40' x 3 x 15

3b. Pallof press: '40' x 3 x 15/15

Last edited by chi on Tue Nov 10, 2015 9:09 am, edited 1 time in total.

### Re: Training the basics, an exercise in efficiency.

Mon 09.11.15

Volume phase 1, w2, d1

1. Deadlift:

Bar x a load

70kg x 8

110kg x 5

127.5kg x 15 x 2 - sets done on the minute.

2a. Bench:

Bar x 2 x 10

40kg x 8

60kg x 5

75kg x 5 x [1,2,3]

2b. Inverted rows: +15kg x 7 x 8

Bonus work as still under 1hr

3a. Kneeling roll out: 2 x 12

3b. Db lateral raises: 10kg x 2 x 12

3c. BB curls: 30kg x 2 x 12

Volume phase 1, w2, d1

1. Deadlift:

Bar x a load

70kg x 8

110kg x 5

127.5kg x 15 x 2 - sets done on the minute.

2a. Bench:

Bar x 2 x 10

40kg x 8

60kg x 5

75kg x 5 x [1,2,3]

2b. Inverted rows: +15kg x 7 x 8

Bonus work as still under 1hr

3a. Kneeling roll out: 2 x 12

3b. Db lateral raises: 10kg x 2 x 12

3c. BB curls: 30kg x 2 x 12

### Re: Training the basics, an exercise in efficiency.

Wed 11.11.15

8.15am - up since pre 5am with the baby

Vol Phase 1, w2, d2

Squats:

bar x 2 x 10

60kg x 8

90kg x 5

105kg x 5 x [1,2,3]

s/s

Parallel grip pull ups:

bw x 6, 8, 6, 6, 6, 6, 8

Done in under 30 minutes, time for work.

8.15am - up since pre 5am with the baby

Vol Phase 1, w2, d2

Squats:

bar x 2 x 10

60kg x 8

90kg x 5

105kg x 5 x [1,2,3]

s/s

Parallel grip pull ups:

bw x 6, 8, 6, 6, 6, 6, 8

Done in under 30 minutes, time for work.

### Re: Training the basics, an exercise in efficiency.

Wed 11.11.15

Recovery walk, 3 miles, 45:00

Thurs 12.11.15

Run, 3 miles, 27:45

Recovery walk, 3 miles, 45:00

Thurs 12.11.15

Run, 3 miles, 27:45

### Re: Training the basics, an exercise in efficiency.

Friday 13.11.15

Deadlift:

Bar x 10

70kg x 8

110kg x 5

130kg x 15 x 2

- doubles on the minute.

Bench:

Bar x 2 x 10

40kg x 8

60kg x 5

77.5kg x 5 x [1,2,3]

- 30s between rungs

Tbar row (parallel grip handle)

+25kg x 2 x 10

+50kg x 10

+55kg x 8

+60kg x 6

+65kg x 4

+50kg x 15

58 minutes and done.

Deadlift:

Bar x 10

70kg x 8

110kg x 5

130kg x 15 x 2

- doubles on the minute.

Bench:

Bar x 2 x 10

40kg x 8

60kg x 5

77.5kg x 5 x [1,2,3]

- 30s between rungs

Tbar row (parallel grip handle)

+25kg x 2 x 10

+50kg x 10

+55kg x 8

+60kg x 6

+65kg x 4

+50kg x 15

58 minutes and done.

### Re: Training the basics, an exercise in efficiency.

Monday 16.11.15

6.15am - walk 3 miles, baby in front carrier

12.45 - Volume phase 1, wk3, d1

1a. Squat:

Bar x 2 x 10

60kg x 8

90kg x 6

107.5kg x 5 x [1,2,3]

1b. Chin ups: 7 x 6

2a. Bench

Bar x 10

50kg x 8

65kg x 5

80kg x 5 x [1,2,3]

2b. Chin ups: 6 x 6

6.15am - walk 3 miles, baby in front carrier

12.45 - Volume phase 1, wk3, d1

1a. Squat:

Bar x 2 x 10

60kg x 8

90kg x 6

107.5kg x 5 x [1,2,3]

1b. Chin ups: 7 x 6

2a. Bench

Bar x 10

50kg x 8

65kg x 5

80kg x 5 x [1,2,3]

2b. Chin ups: 6 x 6

### Re: Training the basics, an exercise in efficiency.

Tues 17.11.15

3 miles, 28:21.

Done.

3 miles, 28:21.

Done.

Last edited by chi on Wed Nov 18, 2015 9:05 pm, edited 1 time in total.

### Re: Training the basics, an exercise in efficiency.

Wed 18.11.15

6am - 1hr walk, 3.6 miles, with baby in front carrier.

5pm - volume phase 1, w3, d2.

1. Deadlift:

Bar x 10

70kg x 8

110kg x 5

132.5kg x 15 x 2

- doubles on the minute.

2a. Inverted rows:

Bw x 10

+15kg x 3 x 15

Bw x 15

2b. Single arm db ohp:

15kg x 10/10

22.5kg x 5/5

20kg x 3 x 10/10

Done in ~40 minutes.

6am - 1hr walk, 3.6 miles, with baby in front carrier.

5pm - volume phase 1, w3, d2.

1. Deadlift:

Bar x 10

70kg x 8

110kg x 5

132.5kg x 15 x 2

- doubles on the minute.

2a. Inverted rows:

Bw x 10

+15kg x 3 x 15

Bw x 15

2b. Single arm db ohp:

15kg x 10/10

22.5kg x 5/5

20kg x 3 x 10/10

Done in ~40 minutes.