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Mon 01.02.21


Run/Walk
Distance: 4.66m
Time: 1hr 4 min
Average HR: 158
Max HR: 190

Once again I forgot to log my week 4 training but I did complete it. 4 sessions in total, 2 plyo, 2 conditioning. 3hr 45mins of cycling total

I couldn't finish my weekly cycling as someone stole...

Fri 22.01.21 W4D1

Warm up 10 min
Air squats
Band pull aparts + dislocations
Kossack squats
Press ups


Circuit 1 (1:00 rest or until HR below 130)

Road Cycling

Time: 3hrs 12 mins
Distance: 27 miles
Speed: 8.4mph
Elevation gain: 555m
Average HR: 154

Some off road riding and some bits where I had to walk. I was already pretty exhausted...

Monday 18.01.21 W3D4

Bodyweight 90.7kg


Warm up 10 mins
Kossack squats - Getting good at these
Air Squats
Band pull aparts + dislocations
Press ups

Weds 13.01.21 W3D1

Warm up 10 mins
3 rounds
Kossack Squats
Air Squats
Press-ups
Band pull-aparts and dislocations

Plyo/strength

Sat 09.01.12

Plyo/strength

12 rounds total

I forgot exactly what I did. But it was good

Time: 52:01
Average HR: 139

Weds 06.01.21

Conditioning

Circuit 1
Max reps in 2 mins of each:
Split squats 20kg bag
Chins
Thrusters 20kg bag
Core exercise

Monday 04.01.21

Just repeated my day from yesterday. I didn't warm up properly yesterday. Did my normal warm up today which is 5-10 mins or dynamic stretches, bodyweight movements etc


...

Had to work an extra 14hr shift this week so added an extra rest day. I had my Covid vaccine during my shift which left me pretty wiped out too. I am not good with needles.


W1D2 - Thursday...

The UK didn't last long between lockdowns. I couldn't finish out my training week as I was planning on training the weekend and we went into lockdown on the 26th. I let my emotions get the better of...

Monday 21.12.20

Another long session as I'm not sure how many times I'll be able to get to the gym this week


Comp Squats w/belt (4:30 rest)
70 x 5
100 x 5
125 x 5
155 x 5

Sunday 20.12.20

Home session - Couldn't manage to get to the gym.


Chins (1:45 rest)
BW x 10, 8, 7, 7, 7, 7, 7

Dips (1:45 rest)
BW x 12, 10, 10, 10

Friday 18.12.20


HB Squats no belt, (2:15 rest)
70 x 8
95 x 8
117.5 x 8
125 x 8 x 3

Comp Bench (4:00 rest)

Tuesday 15.12.20

Comp Squats, w/belt, 4:00 rest
100 X 5
125 X 5
145 X 5
150 X 5 X 4

Front Squats, 2:00 rest
90 X 5

Sun 13.12.20


Press w/belt (2:00 rest)
40 x 8
47.5 x 8 x 2
50 x 8 @9.5

Pendlay Rows (2:00 rest)
70 x 8

Sat 12.12.20


HB Squats no belt (2:30 rest)
Going with a slightly narrower stance than last cycle and weightlifting shoes. but it didn't really feel any different. hopefully emphasises quads...

I would definitely use SSB if it was my main assistant movement. I'm mostly using it as a bodybuilding movement and to work on some weak points. That's the reason it's done straight after competition...

Monday 07.12.20


Comp Squats w/belt (4:00 rest)
70 x 5
100 x 5
120 x 5
140 x 5 x 4

Front Squats (2:00 rest)

Just finishing out my week at the gym before starting proper training again next week


03.12.20


Comp Squats 2:30 rest
100 x 5
120 x 5
130 x 5 x 3