Strength and E session today! Training: Bench Press: 45kg (3x5) Squat: 52.5kg (5x5) Deadlift: 67.5kg (3x5) Easy 30min cycle. HR around 125-130. Notes: Everything felt easy today, especially the deadlifts. I did 5 sets of squats as my legs have always been a weak point of mine. I took pullups out as ...

Tuesday Training: 60mins Football Training (Soccer) Notes: I know it's not strictly part of base building but I didn't really want to stop playing football so I'm gonna count it as an E session. Wednesday Training: Easy 30min LSS run (9kph, 1%) Notes: Feeling pretty tired and my legs are quite sore...

Base Building Week 1 - 8/01/18 Base Building Started! Going with Max Strength first and the standard cluster of Bench Press, Squat, Pullups. Planning on incorporating deadlifts once a week if I can. Due to the increased running, I'm using a training max for all of my lifts as well. Training: Bench ...

Good luck with it :) Cheers mate! Training: Easy 30min LSS run (9kph, 1%) Grip Finisher (12.5kg dumbells x 1round) Notes: Run felt good and put my new Polar watch through its paces and managed to keep my heart-rate between 145-150 throughout. Grip workout was a lot harder than I thought it would be...

Training: Easy 30min LSS run (9kph, 1%) Plank & Shank Finisher (30sec hold x 3) Notes: Felt pretty good although my legs are still a bit sore from testing my squat. Trying to take it easy and really looking forward to starting base building next week. Got a Polar heart rate watch arriving tomorr...

Ultimate Goal: To be fit enough to join the British Royal Marines Standards: - Two part 3 mile run. First 1.5mile to be completed in 12mins 30 seconds. Second 1.5mile best effort to be completed in 10 minutes (Aiming for under 9mins) with 1min rest in between runs. - 60 Pressups in 2 minutes - 85 S...

Ultimate Goal: To be fit enough to join the British Royal Marines Standards: - Two part 3 mile run. First 1.5mile to be completed in 12mins 30 seconds. Second 1.5mile best effort to be completed in 10 minutes (Aiming for under 9mins) with 1min rest in between runs. - 60 Pressups in 2 minutes - 85 S...

This is great, thanks man! One thing I have noticed with the spreadsheet and specifically the advice about how to use it with a training max... "This does not factor in a training max; if that is what you need, remove 10% prior to putting in your weight lifted." This would be true if you w...

Would just like to say that I've been running that schedule since I posted and my performance in my HIC workouts has gone through the roof. I've started football(soccer) training again now so I've swapped out one HIC workout in its place. Schedule now looks like this: Mon: Operator Tues: Football tr...

That's great, I'll start off with Docs schedule above and see how it goes.

Cheers guys.