so walked the doggy with the weight vest on, only covered a mile and a half in an hour but we where back and forth and chasing eachother. was fearful of twisting a knee or something but all seemed well. just lifted and about to run. had a rubbish day and felt weak, numbers where crap but hopefully still stimulating. back squat warm ups etc 140kg x 1,1 moved alright 130kg 4x2 high bar 80kg x5 paused 80kg x8 4 second eccentrics axle deadlift worked up to 3x2 @140kg so much harder than a regular bar with fat grips! deadlift 180kg 2x2 naff. going for a nice slow run with the other half now.
so I've been encouraged to pop into the gym i'll be working out off to get to know the area, as such workouts haven't been that structured more; "use as much stuff as possible to know how it works" highlights: 3 oly platforms, 5 squat racks, dumbells up to 60kg each, FUNctional playground, lowlights: machines for things you REALLY don't need, 4 smiths, the gymgoer gripes.
back in the garage i'm not good in public gyms anymore so week two of my 'offseason' using alternate weeks, today was 'light made challenging' close stance, high bar squat warm ups. 7x5 @90kg with a 3 second pause on the first rep of every set, weight wasn't challenging really but the quad and glute pump became a real issue lol took a few seconds over 8 mins including a phonecall trap bar deads so I got a bit excited with my toy, highlights are a few 195kg doubles from the low handles. was meant to do some hammy work, but I didn't. off to Manchester in a bit, will be popping into crossfit 3d while i'm there to see some mates.
Oh no I'm still working there, I just get nothing productive done when I'm working out there, as much as we all enjoy a tibialis pump I'd rather my own music, dog, girlfriend and rules
just slap the sods off the pot if you need to get in the loo. I'm starting a new crossfit outfit myself today. Hoping I can find something that'll shore-up my worsening staggering wobble and coordination - getting too dangerous now. Might as well through myself on the canvas when I see an eye twitch.
Today's stuff: 1 power clean, 2 strict presses 40kg x5 50kg x2 60kg x (10 total presses) close grip bench 6x2 @ 90kg, first roe paused, slow eccentrics sumo deadlift Worked upto 2x2 @180kg Going to pull sumo for a while, safer at the mo. Climbed a few ropes, did a whole lot of press ups, some hammer curls and pull ups.
accessory day. V grip pull ups pull ups have been lacking and they've suffered 7 7 fat grips 7 4 4 front squat 5 x 85kg 4 x 90kg 3 x 95 kg 2 x 100kg 1x 105kg 1 x 105 kg 1 x 105kg 80kg 3x2 paused pendlay rows 80kg 5x5 started warming up for shrugs lost all desire, did some curls then called it a day. food time.
was pretty hungry going into my workout so nit the best. squats 8x2 @130kg deads started warming up got to my work weight (180kg for 6x3) looked at the bar then left lol. mrs steve is back at training, focusing on work capacity and fat loss before we hit strength hard, she's lost a lot of strength, confidence and her work capacity is zero. today she did: front squat 5x5 @ 30kg with 45 seconds rest sandbag: 10 cleans 10 front squats 20 reverse lunges 10 burpees 60 seconds rest x3 after her third round she got 60 seconds rest then had 90 seconds max effort bag cleans, it is this number we will use to re-test progress after this 'cycle'
OHP Each set power cleaned 60kg 4x3 deadlift 180kg 3x2, 1 deficit still leg 80kg 2x8 close grip bench 90kg 4x3 Did a circuit of TRX face pulls, 45 degree hypers and dips.
trained with another PT, we was trying desperately to make it competitive I just wasn't game. Things are a little all over due to this and other factors. front squat worked up to 2x3 @100kg back squat 3x5 @120kg leg press who cares, 3x10 incline DB bench paused reps 3x6@30kg each DB shrugs 4x12 with a 3 second squeeze. did a circuit of boobie machine, delt machine and reverse curls
Ha! I genuinely laughed out loud at this! I've been meaning to ask, a few days ago you posted the circuit that Mrs Steve was doing; well, my Better Half has asked me a couple of times (although not with a huge amount of enthusiasm) to "tell her what to do" (her words, not mine ) with some weights/workout, although she really doesn't like running and swimming, and doesn't want to go to a public gym; she likes yoga, but much prefers the 'relaxed' yoga class we go to compared to the 'challenging' yoga class I like. I have two adjustable DBs (up to 10kg each, and max of 16kg on one) and was thinking along these lines, being pretty similar to the Mrs S workout: 3 rounds of DB swings (10-15 or so, start at 10kg and see how it goes) squats (5-10 ish; air squats first, then goblet with DB) burpees (3-5, no push up or jump to start with) rest Core stability stuff: dead bug variation (overhead wall press version, maybe) quadruped (on hands and knees) arm/leg raises/iso hold (building towards plank with limb raises) Try to do it 3 times per week, with both of us doing the workout. What do you think? I want it to be worthwhile, but don't want to over do it and put her off y'see... Ta
The way it's easiest to format things with a female client and my mrs is the following buddy: Dynamic mobility made challenging, do your basic dynamic mobo stuff but make it a bit cardio-y Strength: depending in how focused and long term their mindset is I will do: 1 squat 1 press 1 pull One after another with 20-30 seconds between, 45-60 seconds between rounds Or for the more long term mindset: 1 strength movement 5x5 One core stability movement Then some form of metabolic conditioning, involving heavy-ish stuff. Barbell complexes, crossfity stuff etc. Do that 1-3x per week, throw in some sprints a couple times a week and your laughing. I tend to spend a much longer time on acclimation (work capacity) block for a lot of females as 1) they enjoy it 2) they normally have zero work capacity, once it is up there it's normally sky high and stays there, I don't know why, just an observation. Anyway, did 7 sets of paused close grips, today, then told a man to stop being annoying, did push-ups till I was bored and ate. Solid programming haha
Day 1 week 1, going to attempt to actually stick to this for 6 months. You all are tasked with the job of keeping me to that squats Bar x10 70kg x10 92.5kg x5 107.5x5 122.5 x7 high bar paused squats 92.5 4x3 hack squats 3x12 hamstring curl and cable crunch super set 3x10 decline sit up and KB swing SS 2x10 32kg kettlebell Done. Did 8 sets of calves in the evening.
bench Bar x 7 million 40kg x3 67.5 x5 77.5x5 87.5 x8 incline dumbell bench 20kg x20 26kg x10 28kg x10 dropset: 26kg x10, 16kg x20 partials. 100 pull downs 50 shrugs 50 curls 50 pressdowns
What are we tasked with making you stick to - training per day/posting on this log/that particular workout? :thinking:
Sticking to 531 for 6 moths/cycles. My life tends to be pretty hecktick and changing so sticking to stuff is a problem for me, 531 can fit around any lifestyle.
