## Just keep showing up!

**Moderator:** Dux

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

Friday 20.11.15

Vol Phase 1, W3 D3

1a. Squats:

bar x 2 x 10

60kg x 8

90kg x 5

110kg x 5 x [1, 2, 3}

s/s

1b. Pull Ups: 7 x 5

2a. Bench:

bar x 2 x 10

50kg x 8

65kg x 5

82.5kg x 5 x [1, 2, 3]

s/s

2b. Pull Ups: 6 x 5

55 minutes.

Vol Phase 1, W3 D3

1a. Squats:

bar x 2 x 10

60kg x 8

90kg x 5

110kg x 5 x [1, 2, 3}

s/s

1b. Pull Ups: 7 x 5

2a. Bench:

bar x 2 x 10

50kg x 8

65kg x 5

82.5kg x 5 x [1, 2, 3]

s/s

2b. Pull Ups: 6 x 5

55 minutes.

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: Training the basics, an exercise in efficiency.

Mon 23.11.15

6am - 3.9 miles, 67 minutes, with baby in front sling

7pm - Intensity phase 1, w1, d1

Squat:

bar x 2 x 10

60kg x 8

90kg x 5

110kg x 3

122.5kg x 5 x 3

Bench:

bar x 2 x 10

50kg x 8

65kg x 5

80kg x 3

87.5kg x 3, 3, 3, 3, 6

- felt good so repped the final set

Pull ups:

bw x 3 x 3

+6kg x 3

+8kg x 3

+10kg x 3

+12kg x 3

bw x 5

db lateral raises:

17.5kg x 5

15kg x 8

12.5kg x 10

6am - 3.9 miles, 67 minutes, with baby in front sling

7pm - Intensity phase 1, w1, d1

Squat:

bar x 2 x 10

60kg x 8

90kg x 5

110kg x 3

122.5kg x 5 x 3

Bench:

bar x 2 x 10

50kg x 8

65kg x 5

80kg x 3

87.5kg x 3, 3, 3, 3, 6

- felt good so repped the final set

Pull ups:

bw x 3 x 3

+6kg x 3

+8kg x 3

+10kg x 3

+12kg x 3

bw x 5

db lateral raises:

17.5kg x 5

15kg x 8

12.5kg x 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: Training the basics, an exercise in efficiency.

Wednesday 25.11.15

6am: 3.35 miles, 51 mins, baby in front sling

5pm: intensity phase 1, w1, d2

1. Deadlift:

bar x 2 x 10

70kg x 2 x 8

110kg x 5

130kg x 3

150kg x 5 x 3

2a. Chest supported bb row:

Bar x 10

50kg x 10

65kg x 3 x 10

2b. SA Db ohp:

15kg x 10/10

20kg x 4 x 10/10

6am: 3.35 miles, 51 mins, baby in front sling

5pm: intensity phase 1, w1, d2

1. Deadlift:

bar x 2 x 10

70kg x 2 x 8

110kg x 5

130kg x 3

150kg x 5 x 3

2a. Chest supported bb row:

Bar x 10

50kg x 10

65kg x 3 x 10

2b. SA Db ohp:

15kg x 10/10

20kg 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: Training the basics, an exercise in efficiency.

Thurs 26.11.15

6am: 4.8 miles, 87 minutes, wet and slippy under foot. Baby in front sling.

6am: 4.8 miles, 87 minutes, wet and slippy under foot. Baby in front sling.

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

Friday 27.11.15

6am - 4 miles, 67 minutes, baby in front sling

11.45am - Intensity phase 1, w1, d3

1a. Squat:

bar x 2 x 10

60kg x 8

90kg x 5

110kg x 3

125kg x 5 x 3

s/s

1b. pull-ups:

Bw x 3 x 3

+8kg x 6 x 2

2a. Bench:

bar x 2 x 10

50kg x 8

65kg x 5

80kg x 3

90kg x 5 x 3

2b. Pull-ups

+8kg x 6 x 2, then 1 x 4

6am - 4 miles, 67 minutes, baby in front sling

11.45am - Intensity phase 1, w1, d3

1a. Squat:

bar x 2 x 10

60kg x 8

90kg x 5

110kg x 3

125kg x 5 x 3

s/s

1b. pull-ups:

Bw x 3 x 3

+8kg x 6 x 2

2a. Bench:

bar x 2 x 10

50kg x 8

65kg x 5

80kg x 3

90kg x 5 x 3

2b. Pull-ups

+8kg x 6 x 2, then 1 x 4

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

Sat 28.11.15 - baby in hospital. stress. Bronchiolitos, nothing more serious.

Monday 30.11.15

1.15pm - Intensity phase 1, w2, d1

1a. Squat:

bar x 2 x 10

60kg x 8

90kg x 5

110kg x 3

127.5kg x 5 x 3

s/s

1b. pull-ups:

Bw x 2 x 3

+6kg x 6 x 3

2a. Bench:

bar x 2 x 10

50kg x 8

65kg x 5

80kg x 3

92.5kg x 5 x 3

2b. Pull-ups

+6kg x 7 x 3

Monday 30.11.15

1.15pm - Intensity phase 1, w2, d1

1a. Squat:

bar x 2 x 10

60kg x 8

90kg x 5

110kg x 3

127.5kg x 5 x 3

s/s

1b. pull-ups:

Bw x 2 x 3

+6kg x 6 x 3

2a. Bench:

bar x 2 x 10

50kg x 8

65kg x 5

80kg x 3

92.5kg x 5 x 3

2b. Pull-ups

+6kg x 7 x 3

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

Wednesday 02.12.15

5.30am: 5 miles, 86 mins, baby in front sling

5pm: intensity phase 1, w2, d2

1. Deadlift:

60kg x 10

110kg x 8

140kg x 5

155kg x 5 x 3

2a. Chest supported bb row:

Bar x 10

50kg x 10

65kg x 4 x 10

2b. SA Db ohp:

12.5kg x 10/10

17.5kg x 10/10

22.5kg x 8/8, 7/7, 6/6, 5/5

5.30am: 5 miles, 86 mins, baby in front sling

5pm: intensity phase 1, w2, d2

1. Deadlift:

60kg x 10

110kg x 8

140kg x 5

155kg x 5 x 3

2a. Chest supported bb row:

Bar x 10

50kg x 10

65kg x 4 x 10

2b. SA Db ohp:

12.5kg x 10/10

17.5kg x 10/10

22.5kg x 8/8, 7/7, 6/6, 5/5

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

Thursday 03.12.15

1.30pm - 3 miles in 27:30

Friday 04.12.15

1.15pm - intensity phase 1, w2, d3

1a. Squat:

bar x 2 x 10

60kg x 8

100kg x 5

120kg x 3

130kg x 5 x 3

1b. Pull ups:

bw x 2 x 3

+10kg x 6 x 2

2a. Bench:

bar x 2 x 10

50kg x 8

65kg x 5

80kg x 3

95kg x 5 x 3

2b. Pull ups:

+10kg x 7 x 2

Dropset on final double --> bw x 5

1.30pm - 3 miles in 27:30

Friday 04.12.15

1.15pm - intensity phase 1, w2, d3

1a. Squat:

bar x 2 x 10

60kg x 8

100kg x 5

120kg x 3

130kg x 5 x 3

1b. Pull ups:

bw x 2 x 3

+10kg x 6 x 2

2a. Bench:

bar x 2 x 10

50kg x 8

65kg x 5

80kg x 3

95kg x 5 x 3

2b. Pull ups:

+10kg x 7 x 2

Dropset on final double --> bw x 5

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

Sat 05.12.15

Played rugby.

Mon 07.12.15

Took a rest day.

Tues 08.12.15

3 miles, 27:30.

Wed 09.12.15

Lunch - 3 miles, 31:30 mins

Gym - intensity phase 1, w3, d2

Deadlift:

40kg x 10 (as that is how I found the bar)

70kg x 8

110kg x 5

140kg x 3

160kg x 5 x 3

Inverted rows: bw x 10, +10kg x 4 x 10

s/s

SA DB OHP: 12.5kg x 10/10, 17.5kg x 4 x 10/10

Got bw back over 13 1/2 stone for the first time since May.

Played rugby.

Mon 07.12.15

Took a rest day.

Tues 08.12.15

3 miles, 27:30.

Wed 09.12.15

Lunch - 3 miles, 31:30 mins

Gym - intensity phase 1, w3, d2

Deadlift:

40kg x 10 (as that is how I found the bar)

70kg x 8

110kg x 5

140kg x 3

160kg x 5 x 3

Inverted rows: bw x 10, +10kg x 4 x 10

s/s

SA DB OHP: 12.5kg x 10/10, 17.5kg x 4 x 10/10

Got bw back over 13 1/2 stone for the first time since May.

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

Thurs 10.12.15

2.75 miles; 27 ish minutes

Fri 11.12.15

Intensity phase 1, w3, d3

1. Pull ups: 6 x 5

2a. Bench:

bar x 2 x 10

50kg x 8

70kg x 5

85kg x 3

100kg x 2

95kg x 5 x 3

2b. Pull ups: 7 x 3

3. Squats:

60kg x 10

80kg x 8

100kg x 3

120kg x 3

130kg x 5 x 3

Bench was ok, skipped over 97.5 which i should have done on Monday and went straight to 100. Knew first set it wasn't possible to do all the prescribed reps so dropped back to 95.

Conversely, squats felt easy and awesome.

Sat 12.12.15

6am: 6 mile stroll in 1hr 46 with baby in front sling. Not fast but portions off road in the dark.

2.75 miles; 27 ish minutes

Fri 11.12.15

Intensity phase 1, w3, d3

1. Pull ups: 6 x 5

2a. Bench:

bar x 2 x 10

50kg x 8

70kg x 5

85kg x 3

100kg x 2

95kg x 5 x 3

2b. Pull ups: 7 x 3

3. Squats:

60kg x 10

80kg x 8

100kg x 3

120kg x 3

130kg x 5 x 3

Bench was ok, skipped over 97.5 which i should have done on Monday and went straight to 100. Knew first set it wasn't possible to do all the prescribed reps so dropped back to 95.

Conversely, squats felt easy and awesome.

Sat 12.12.15

6am: 6 mile stroll in 1hr 46 with baby in front sling. Not fast but portions off road in the dark.

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

Monday 14.12.15 -MMS Day 1

Bench:

Bar x 3 x 10

50kg x 5

70kg x 5

80kg x 5

85kg x 5

90kg x 5 (comfortable)

95kg x 5 (5th rep, rpe 9)

95kg x 5 (4th rep hard, 5th rep rpe 10)

- supposed to work up to a top set of a comfortable 5 reps to base future training from. Will be sensible and use 90kg.

Db batwings:

10kg x 2 x 10s

12.5kg x 2 x 10s

15kg x 2 x 10s

17.5kg x 2 x 10s

SA DB ohp:

10kg x 5/5

15kg x 5/5

20kg x 5/5

25kg x 4/4 - hard

Bird dogs: 3 sets of 3 each side. Each set slightly narrower.

Complex:

Row-clean-front squat-military press-back squat-good morning

3 reps per movement - 20kg/40kg/50kg

High rep squats: 42.5kg x 30

Bench:

Bar x 3 x 10

50kg x 5

70kg x 5

80kg x 5

85kg x 5

90kg x 5 (comfortable)

95kg x 5 (5th rep, rpe 9)

95kg x 5 (4th rep hard, 5th rep rpe 10)

- supposed to work up to a top set of a comfortable 5 reps to base future training from. Will be sensible and use 90kg.

Db batwings:

10kg x 2 x 10s

12.5kg x 2 x 10s

15kg x 2 x 10s

17.5kg x 2 x 10s

SA DB ohp:

10kg x 5/5

15kg x 5/5

20kg x 5/5

25kg x 4/4 - hard

Bird dogs: 3 sets of 3 each side. Each set slightly narrower.

Complex:

Row-clean-front squat-military press-back squat-good morning

3 reps per movement - 20kg/40kg/50kg

High rep squats: 42.5kg x 30

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

Wed 16.12.15 -MMS Day 2

Bench:

Bar x 2 x 10

50kg x 10

90kg x 2 x 2-3-5

- bit rushed, used the right weight though. would have been silly to have used 95

Db batwings:

17.5kg x 10 x 5s

SA DB ohp:

12.5kg x 10/10

17.5kg x 5/5

22.55kg x 2 x 2-3-5

- second set at top weight actually felt better and more explosive

Bird dogs: 3 sets of 3 each side. Each set slightly narrower.

Complex: 5x thru, 3 reps per movement - 15kg/35kg/50kg/50kg/50kg

High rep squats: 42.5kg x 2 x 30

Bench:

Bar x 2 x 10

50kg x 10

90kg x 2 x 2-3-5

- bit rushed, used the right weight though. would have been silly to have used 95

Db batwings:

17.5kg x 10 x 5s

SA DB ohp:

12.5kg x 10/10

17.5kg x 5/5

22.55kg x 2 x 2-3-5

- second set at top weight actually felt better and more explosive

Bird dogs: 3 sets of 3 each side. Each set slightly narrower.

Complex: 5x thru, 3 reps per movement - 15kg/35kg/50kg/50kg/50kg

High rep squats: 42.5kg x 2 x 30

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

Friday 18.12.15 -MMS day 3

Bench:

Bar x 2 x 10

50kg x 10

74kg x 5

90kg x 3 x 2-3-5

- 3rd set no harder than second, good stuff.

Db batwings:

17.5kg x 10 x 5s

SA DB ohp:

12.5kg x 10/10

17.5kg x 5/5

22.55kg x 3 x 2-3-5

- same comment as bench

Bird dogs: 3 sets of 3 each side. Each set slightly narrower.

Complex: 2x thru, 5 reps per movement -50kg/50kg

- much harder, 50kg mil press after the Db work was right on the limit. May need to reduce weight when reps go up

High rep squats: 42.5kg x 30, 52.5kg x 30

- had to work noticeably harder second set, paused for some deep breaths at 20 reps.

Bench:

Bar x 2 x 10

50kg x 10

74kg x 5

90kg x 3 x 2-3-5

- 3rd set no harder than second, good stuff.

Db batwings:

17.5kg x 10 x 5s

SA DB ohp:

12.5kg x 10/10

17.5kg x 5/5

22.55kg x 3 x 2-3-5

- same comment as bench

Bird dogs: 3 sets of 3 each side. Each set slightly narrower.

Complex: 2x thru, 5 reps per movement -50kg/50kg

- much harder, 50kg mil press after the Db work was right on the limit. May need to reduce weight when reps go up

High rep squats: 42.5kg x 30, 52.5kg x 30

- had to work noticeably harder second set, paused for some deep breaths at 20 reps.

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

Bench:

Bar x 2 x 10

50kg x 10

74kg x 5

90kg x 3 x 2-3-5

- 3rd set no harder than second, good stuff.

Db batwings:

17.5kg x 10 x 5s

SA DB ohp:

12.5kg x 10/10

17.5kg x 5/5

22.55kg x 3 x 2-3-5

- same comment as bench

Bird dogs: 3 sets of 3 each side. Each set slightly narrower.

Complex: 2x thru, 5 reps per movement -50kg/50kg

- much harder, 50kg mil press after the Db work was right on the limit. May need to reduce weight when reps go up

High rep squats: 42.5kg x 30, 52.5kg x 30

- had to work noticeably harder second set, paused for some deep breaths at 20 reps.

Bar x 2 x 10

50kg x 10

74kg x 5

90kg x 3 x 2-3-5

- 3rd set no harder than second, good stuff.

Db batwings:

17.5kg x 10 x 5s

SA DB ohp:

12.5kg x 10/10

17.5kg x 5/5

22.55kg x 3 x 2-3-5

- same comment as bench

Bird dogs: 3 sets of 3 each side. Each set slightly narrower.

Complex: 2x thru, 5 reps per movement -50kg/50kg

- much harder, 50kg mil press after the Db work was right on the limit. May need to reduce weight when reps go up

High rep squats: 42.5kg x 30, 52.5kg x 30

- had to work noticeably harder second set, paused for some deep breaths at 20 reps.

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

Tues 22.12.15

Bench:

Bar x 2 x 10

50kg x 10

74kg x 5

90kg x 3 x 2-3-5

- 3rd set no harder than second, good stuff.

Db batwings:

17.5kg x 10 x 5s

SA DB ohp:

12.5kg x 10/10

17.5kg x 5/5

22.55kg x 3 x 2-3-5

- same comment as bench

Bird dogs: 3 sets of 3 each side. Each set slightly narrower.

Complex: 2x thru, 5 reps per movement -50kg/50kg

- much harder, 50kg mil press after the Db work was right on the limit. May need to reduce weight when reps go up

High rep squats: 42.5kg x 30, 52.5kg x 30

- had to work noticeably harder second set, paused for some deep breaths at 20 reps.

Bench:

Bar x 2 x 10

50kg x 10

74kg x 5

90kg x 3 x 2-3-5

- 3rd set no harder than second, good stuff.

Db batwings:

17.5kg x 10 x 5s

SA DB ohp:

12.5kg x 10/10

17.5kg x 5/5

22.55kg x 3 x 2-3-5

- same comment as bench

Bird dogs: 3 sets of 3 each side. Each set slightly narrower.

Complex: 2x thru, 5 reps per movement -50kg/50kg

- much harder, 50kg mil press after the Db work was right on the limit. May need to reduce weight when reps go up

High rep squats: 42.5kg x 30, 52.5kg x 30

- had to work noticeably harder second set, paused for some deep breaths at 20 reps.

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

Tuesday 22.12.15

Bench:

Bar x 3 x 10

50kg x 10

70kg x 5

85kg x 3

95kg x 2 x 2-3-5

90kg x 9

- 95 was nice and easy, especially when compared to when I tried it 2 weeks ago. 90x9 was all good too, 10 was probably there but I had no spotter and played safe

Db batwings:

17.5kg x 5 x 10s

SA DB ohp:

15kg x 5/5

20kg x 3/3

25kg x 2/2, 3/3, 5/5 (hard), 2/2, 3/3 (hard), 5/4 + 1 (horrible form)

Bird dogs: 2 sets of 2 each side. experimented with 3 count box breathing for the first time

Complex: 3x thru, 5 reps per movement - 45kg

- better, glad I dropped the weight.

High rep squats: 52.5kg x 3 x 25

- not hard work, yet

Bench:

Bar x 3 x 10

50kg x 10

70kg x 5

85kg x 3

95kg x 2 x 2-3-5

90kg x 9

- 95 was nice and easy, especially when compared to when I tried it 2 weeks ago. 90x9 was all good too, 10 was probably there but I had no spotter and played safe

Db batwings:

17.5kg x 5 x 10s

SA DB ohp:

15kg x 5/5

20kg x 3/3

25kg x 2/2, 3/3, 5/5 (hard), 2/2, 3/3 (hard), 5/4 + 1 (horrible form)

Bird dogs: 2 sets of 2 each side. experimented with 3 count box breathing for the first time

Complex: 3x thru, 5 reps per movement - 45kg

- better, glad I dropped the weight.

High rep squats: 52.5kg x 3 x 25

- not hard work, yet

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

Sun 27.12.15

Trained with my brother in law, Merlin

Bench:

Bar x 2 x 10

50kg x 10

80kg x 5

95kg x 3 x 2-3-5

- extra rung at 95, left solid if not explosive, was able to just keep working through

Db batwings:

22.5kg x 5 x 5s

- upped the weight, a lot, for the new shorter holds, this was tricky

SA DB ohp:

15kg x 8/8

20kg x 3/3

25kg x 3 x 2-3-5

- much, MUCH better than the last session and an extra rung of lifts; however, none of these lifts were easy, in fact they were really hard but I didn't get my normal drop off and was able to keep grinding through them

Bird dogs: 3 sets of 2 each side. each set with a more narrow base

Complex: 3x thru, 5 reps per movement - 45kg

- same as last time, breezed through.

High rep squats: 42.5kg x 30, 52.5kg x 30, 62.5kg x 30

- WOW, significantly harder work, legs were fried for the rest of the day after this.

Trained with my brother in law, Merlin

Bench:

Bar x 2 x 10

50kg x 10

80kg x 5

95kg x 3 x 2-3-5

- extra rung at 95, left solid if not explosive, was able to just keep working through

Db batwings:

22.5kg x 5 x 5s

- upped the weight, a lot, for the new shorter holds, this was tricky

SA DB ohp:

15kg x 8/8

20kg x 3/3

25kg x 3 x 2-3-5

- much, MUCH better than the last session and an extra rung of lifts; however, none of these lifts were easy, in fact they were really hard but I didn't get my normal drop off and was able to keep grinding through them

Bird dogs: 3 sets of 2 each side. each set with a more narrow base

Complex: 3x thru, 5 reps per movement - 45kg

- same as last time, breezed through.

High rep squats: 42.5kg x 30, 52.5kg x 30, 62.5kg x 30

- WOW, significantly harder work, legs were fried for the rest of the day after this.

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

Tues 29.12.15

8am - Dan John mobility workout

Circuit of:

5 pull ups (my addition, not part of the DJ plan)

25 kb swings

1 goblet squat

10 march in place

mobility exercise*

*TRX deep squat stretch

TRX long stretch left

TRX long stretch right

TRX stoney stretch left knee down

TRX stoney stretch right knee down

Windmill stick look left

Windmill stick look right

Hip flexor stretch left knee down

Hip flexor stretch right knee down

ran out of time before work so didn't do the pull ups etc before either HF stretch or the final round after the mobility work

8am - Dan John mobility workout

Circuit of:

5 pull ups (my addition, not part of the DJ plan)

25 kb swings

1 goblet squat

10 march in place

mobility exercise*

*TRX deep squat stretch

TRX long stretch left

TRX long stretch right

TRX stoney stretch left knee down

TRX stoney stretch right knee down

Windmill stick look left

Windmill stick look right

Hip flexor stretch left knee down

Hip flexor stretch right knee down

ran out of time before work so didn't do the pull ups etc before either HF stretch or the final round after the mobility work

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

Wednesday 30.12.15

Bench:

Bar x 2 x 10

50kg x 10

80kg x 5

95kg x 2-3-5-7, 2-3-5, 2-3-5

- extra set within the first ladder

Batwings:

22.5kg x 5 x 5s

- much better

SA DB OHP:

12.5kg x 8/8

17.5kg x 3/3

22.5kg x 3 x 2-3-5

- dropped the weight, much better, crisp reps

Bird dogs: 3 sets of 2 each side. each set with a more narrow base

Complex: 5x thru, 5 reps per movement - 45kg

- this was WORK

High rep squats:

42.5kg x 10,

52.5kg x 30,

62.5kg x 40 + 10 = 50 total reps

Paused for deep breaths at 25 and 36 reps, but bar stayed on my back

- WOW, significantly harder work, legs were fried for the rest of the day after this.

Bench:

Bar x 2 x 10

50kg x 10

80kg x 5

95kg x 2-3-5-7, 2-3-5, 2-3-5

- extra set within the first ladder

Batwings:

22.5kg x 5 x 5s

- much better

SA DB OHP:

12.5kg x 8/8

17.5kg x 3/3

22.5kg x 3 x 2-3-5

- dropped the weight, much better, crisp reps

Bird dogs: 3 sets of 2 each side. each set with a more narrow base

Complex: 5x thru, 5 reps per movement - 45kg

- this was WORK

High rep squats:

42.5kg x 10,

52.5kg x 30,

62.5kg x 40 + 10 = 50 total reps

Paused for deep breaths at 25 and 36 reps, but bar stayed on my back

- WOW, significantly harder work, legs were fried for the rest of the day after this.

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

Sat 02.01.16

1. Squats:

High bar

Bar x 2 x 10

60kg x 10

80kg x 10

100kg x 10

Belt on...

120kg x 10

Normal bar position

130kg x 1

140kg x 1

150kg x 1

160kg x 1

170kg x 1

Beltless, paused for 3 count

120kg x 3 x 3

2a. WG LPD:

50kg x 15

80kg 3 x 12 (with straps)

2b. Stick assisted ghetto ghr:

4 x 8

3a. Kneeling Ab wheel roll out:

3 x 10

3b.bb curl:

30kg x 15/15/10

Squats were immense, a combination of caloric surplus, improved leverages and a sustained period of sub maximal rep work before Xmas.

Also, walked about 9 miles today.

Diet: on point.

1. Squats:

High bar

Bar x 2 x 10

60kg x 10

80kg x 10

100kg x 10

Belt on...

120kg x 10

Normal bar position

130kg x 1

140kg x 1

150kg x 1

160kg x 1

170kg x 1

Beltless, paused for 3 count

120kg x 3 x 3

2a. WG LPD:

50kg x 15

80kg 3 x 12 (with straps)

2b. Stick assisted ghetto ghr:

4 x 8

3a. Kneeling Ab wheel roll out:

3 x 10

3b.bb curl:

30kg x 15/15/10

Squats were immense, a combination of caloric surplus, improved leverages and a sustained period of sub maximal rep work before Xmas.

Also, walked about 9 miles today.

Diet: on point.

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

03.01.16

Out along the cliffs and back through Sheringham Park. 5 miles, 8O minutes with G in sling.

04.01.16

Out to E Runton and back along the cliffs/beach. 5.75, 93 minutes, G in sling.

Gym time:

1. Bench

Bar x 2 x 10

50kg x 10

80kg x 5

95kg x 3

105kg x 3

110kg x 1

115kg x 1

120kg x close, but spotter did need to offer some fingertip assistance

100kg x 5

80kg x 12

2a. Inverted rows: bw x 6 x 12

2b. Pallof press: '40' x 4 x 10/10

3a. Db lateral raise: 10kg x 3 x 15

3b. Cable tricep pushdowns: '50' x 3 x 15 (easy)

3c. Cable Facepulls w/ext rot: '35' x 3 x 15

Out along the cliffs and back through Sheringham Park. 5 miles, 8O minutes with G in sling.

04.01.16

Out to E Runton and back along the cliffs/beach. 5.75, 93 minutes, G in sling.

Gym time:

1. Bench

Bar x 2 x 10

50kg x 10

80kg x 5

95kg x 3

105kg x 3

110kg x 1

115kg x 1

120kg x close, but spotter did need to offer some fingertip assistance

100kg x 5

80kg x 12

2a. Inverted rows: bw x 6 x 12

2b. Pallof press: '40' x 4 x 10/10

3a. Db lateral raise: 10kg x 3 x 15

3b. Cable tricep pushdowns: '50' x 3 x 15 (easy)

3c. Cable Facepulls w/ext rot: '35' x 3 x 15

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

06.01.16

1pm - lunch break

Walked 2.5 miles in 40 mins, wearing 40lb weight vest.

Stopped at kids play park and did some monkey swings (10 rungs) and 1 pull up wearing the vest.

Next, without the vest, wide neutral grip, pull ups x 9/7/6

5pm

1. Deadlifts:

70kg x 8, 6

110kg x 5

130kg x 3

150kg x 1

170kg x 1

Belt on...

180kg x 1

2. Squats:

60kg x 10

100kg x 4 x 10

3a. Leg raises: 4 x 8

3b. Pull aparts: 4 x 25

1pm - lunch break

Walked 2.5 miles in 40 mins, wearing 40lb weight vest.

Stopped at kids play park and did some monkey swings (10 rungs) and 1 pull up wearing the vest.

Next, without the vest, wide neutral grip, pull ups x 9/7/6

5pm

1. Deadlifts:

70kg x 8, 6

110kg x 5

130kg x 3

150kg x 1

170kg x 1

Belt on...

180kg x 1

2. Squats:

60kg x 10

100kg x 4 x 10

3a. Leg raises: 4 x 8

3b. Pull aparts: 4 x 25

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

1a. OHP:

Bar x 10

30kg x 5

40kg x 3

50kg x 1

60kg x 1

70kg x 1

75kg x 1

80kg x f

55kg x 8, 7, 6.

1b. Pullaparts: 10 x 15

2a. Low inc Db bench: 17.5kg x 5 x 15

2b. Inverted rows: bw x 15/15/12/10/10

3a. Lying deadstop tricep extns: 8kg x 15, 10kg x 2 x 15

3b. Kneeling roll outs: 3 x 10

Bar x 10

30kg x 5

40kg x 3

50kg x 1

60kg x 1

70kg x 1

75kg x 1

80kg x f

55kg x 8, 7, 6.

1b. Pullaparts: 10 x 15

2a. Low inc Db bench: 17.5kg x 5 x 15

2b. Inverted rows: bw x 15/15/12/10/10

3a. Lying deadstop tricep extns: 8kg x 15, 10kg x 2 x 15

3b. Kneeling roll outs: 3 x 10

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

Sat 09.01.16

played 80 minutes of rugby

Mon 11.01.16 - Nuckols Simple Progression (NSP) W1 D1

1a. Squats:

bar x 10

60kg x 10

90kg x 8

112.5kg x 5 x 8

1b. 3pt deadstop db rows: 17.5kg x 8 x 10/10

- even with that volume, weight was too easy

2a. RDL: 90kg x 4 x 10

2b. Shrug: 90kg x 4 x 10

3a. steep decline bench sit ups: 3 x 12

3b. Xbody db [email protected] 17.5kg x 3 x 10/10

played 80 minutes of rugby

Mon 11.01.16 - Nuckols Simple Progression (NSP) W1 D1

1a. Squats:

bar x 10

60kg x 10

90kg x 8

112.5kg x 5 x 8

1b. 3pt deadstop db rows: 17.5kg x 8 x 10/10

- even with that volume, weight was too easy

2a. RDL: 90kg x 4 x 10

2b. Shrug: 90kg x 4 x 10

3a. steep decline bench sit ups: 3 x 12

3b. Xbody db [email protected] 17.5kg x 3 x 10/10

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

Tues 12.01.16

5.30am, 5 miles, 82 minutes, with G (aged 11weeks) in sling.

1pm, 2 miles wearing 40lb weight vest, 34 minutes.

10 rung monkey bar swings wearing vest,

Wide neutral grip pull ups: bw x 10, 8, 7.

5.30am, 5 miles, 82 minutes, with G (aged 11weeks) in sling.

1pm, 2 miles wearing 40lb weight vest, 34 minutes.

10 rung monkey bar swings wearing vest,

Wide neutral grip pull ups: bw x 10, 8, 7.