The greatest training log ever posted

[stevein7]

SSB
57.5 kg 5x5
Superset platform deadlift and dips
Dl 112.5 5x5
Dips + 5 kg 5x5

[stevein7]

Jog 80 mins Avg 125 bpm
Row 20 mins Avg 122 bpm

Persistent foot pain so cut back some running for rowing.

[stevein7]

Mon 3rd march
Ssb 65 k 4x4

Chin dip superset + 15 kg
5/5
4/4
4/4

Kbell swings on minute
40 kg 10x 10


Tues 4
600 metres/ 4 mins walk. X 6

Faster than last time

Hard work. Doing that last interval takes a lot. Left calf feels dodgy. If this goes south, might have to flip over to bike riding and rowing, hope not.

[stevein7]

Deadlift on platform
130 -4
150 kg - 4 4 4

Ohp
30 -4
40-4
50 -4 4

Kbell snatch 20 kg
Right Left
10 10
10 10
10 10
6 6
6 6

Calves
?kg 5 5 5

[stevein7]

Ssb 5 mins timer
67.5 kg
4x4
Pull-up dips superset 17.5kg. 2,5 mins timer
4 4 4 each

Kbell swings EMOM
45 kg 10x10

[stevein7]

2 hrs 4 mins jog
132 bpm average

[stevein7]

Low bar squat
100 k x3
80 k. 5x5

Bench
80kx 3
70 kg 5x5

Dips / lat pull down superset
Did not count reps, slow tempo to failure ish.

Kettlebell swings 46 kgs 10x10

Moving to more strength less cardio now weather is picking up.

[stevein7]

I started this log doing the capacity programme.
I got bad foot pain. I got back into it, running 2 hours this Saturday,and yeah, foot pain.
So I am not going to insist. Dropping running to twice per week. A fast 5 k and a 2 hour zone 2.
Weights 4 x but incorporating some HIT cardio through kettlebell EMOMS.

Day 1 squat bench focus
Day 2 dead bench
Day 3 5k
Day 4 squat bench
Day 5 dead bench
Day 6 2 hr zone 2

Today
DLift 130 k 3
110 x 6 6 6 6
Between sets, some lateral raises

Cg bench press
80 kg 5 5 5
Superset with rear delt raises

Pendulum squats. This is a home made set up with a gym ring. Just a 20 kg weight vest. 10, 12, 15 . Just feeling y way on this. Great for mobility, very deep squat.

Snatch 20 kg. EMOM
10 10 10 7 7 both hands.
Struggling to grip, my wrist injury has deteriorated my grip.

The main lifts were light, not grinding.

[stevein7]

Had enough of the foot pain, so running out.

Today. Rowing machine 30 mins. Heart rate gradually increased to 140 bpm.

Then a bunch of EMOM bodybuilding supersets, keeping heart rate up.
Pull-ups/ pulley rows
Pulley curl/ tricep extensions
Abs/ calves
Hammer curls/ tricep extensions
Grippers.

Rowing machine is boring, but pain free.

[stevein7]

Long heart rate day

30 mins rowing machine.
EMOM supersets 3 sets each
Pull-ups/ pulley rows
Pulley curl/ tri ext
Pulley abs/ calves
Lateral raise/ rear delt raise
Grippers at end


This gave me 1hr 10 average 133 bpm.