Week 6 Day 2/4/6 Squat 67.5 kg@3 reps for 4 sets Weighted chin up 11.25 kg@3 reps for 4 sets Bench press 90 kg@2 reps for 4 sets 16 kg KB swings for 30 secs/plank 30 sec for 10 sets Day 3/5 LSS Run 3.2 miles 29m30s av hbpm 135 Leg raises 10/ab roller 10/dorsal raise10/jack knives 10 for 3 sets Took ...

Great thanks appreciate your advice..i'll finish the 6 week block take a recovery week incorporate a test day then start my next block. Good advice on what weight use for test day too. Thanks

Quick question - nearing end of 6 week block weights have felt good and therefore looking to do test day, reading the book it mentions taking a couple of days off from any training with any intensity. Which I think means taking a week off from Operator Program doing some maintenance then starting Op...

Week 5 Day 1/5/7 (85%) Squat 60 kg/5 reps for 4 sets Weighted chin up 10 kg/5 reps for 4 sets Bench Press 80 kg/5 reps for 4 sets KB swings @20kg for 30 seconds/Plank for 30 seconds for 10 sets Day 2/4 AM LSS Run 3.2 miles in 30 minutes (av hbpm approx 135) PM Boxing training 1 hour (Skipping/Shadow...

Week 4 Day 1/3/5 Squat 55kg/5 reps for 4 sets Weighted chin up 10 kg/5 reps for 4 sets Bench Press 72.5 kg/5 reps for 4 sets 20 kg KB swings (30 sec) s/s Plank (30 sec) for 10 sets Day 2/4 AM 30 min LSS run (3.2 miles) PM Boxing (skip/bodyweight circuit/bags/body spar/weighted circuit) mixture of HI...

Week 3 Day 1/3/5 Squat 4 sets/3 reps @ 62.5 kg Weighted chin up 4 sets/5 reps @ 11.25 kg Bench press 4 sets/3 reps @ 85 kg Deadlift 1 set/3 reps @ 60 kg Hanging straight leg raises 3 sets/12 reps (Bench press is the only one that felt anywhere near max) Day 2 (supposed to be easy HIC but went to box...

Week 2 Day 1/3/6 Squat 4 sets 55 kg for 5 reps Weighted chin up 4 sets 10 kg for 5 reps Bench Press 4 sets 75 kg for 5 reps Deadlift 1 set 55 kg for 5 reps Hanging straight leg raise 3 sets for 12 reps Day 2 Meateater - 100 metre sprint + 10 lh 16 kg KB swing/10 rh 16 kg KB swing - 5 reps 50 lying l...

Week 1 Day 1/3/6 Squat 4 sets/5 reps @ 50 kg Weighted chin ups 4 sets/5 reps @ 7.5 kg Bench press 4 sets/5 reps @ 67.5 kg Deadlift 1 set/5 reps @ 47.5 kg Hanging straight leg raises 3 sets of 12 reps Day 2 LSS Run 7.1 miles 71 min 40 sec (av hbpm 147) Day 4 GC 1 - 1 round 82 reps Day 5 Indoor power ...

I'm posting this to keep me on track/accountable when I inevitably start to waver at some stage as I have done with other programs in the past Current one rep max: 1. Bench Press 95 kg 2. Squat 70 kg 3. Deadlift 68 kg 4. Weighted chin up 12 kg I will carry out the operator program: Bench Press 4 x 5...