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    Week 4, Day 1

    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)
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    Week 4, Cardio

    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...
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    Week 3, Day 4

    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
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    Week 3

    Weds 13.01.21 W3D1

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

    Plyo/strength
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    Week 2, Day 3 + 4 + 5

    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
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    Week 2, Day 1

    Weds 06.01.21

    Conditioning

    Circuit 1
    Max reps in 2 mins of each:
    Split squats 20kg bag
    Chins
    Thrusters 20kg bag
    Core exercise
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    Week 1, Day 4

    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


    ...
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    Week 1, Day 2 + 3

    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...
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    Week 1, Day 1 - Conditioning/plyo at home

    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...
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    Week 3, Day 1

    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
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    Week 2, Day 3

    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
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    Week 2, Day 2

    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)
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    Week 2, Day 1

    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
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    Week 1, Day 4

    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
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    Week 1, Day 3

    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...
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    Week 1, Day 2

    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...
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    Week 1, Day 1

    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)
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    End of week sessions

    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
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    Week 3, Day 5

    Tues 01.12.20

    Bodyweight 90.9kg
    Down from 96.6kg 4 and a half weeks ago. Although I think I was pretty damn bloated at that weigh in. Either way I am looking/feeling leaner which is great. Going...
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    Week 3, Day 4

    Monday 30.11.20

    Warm up
    Max air squats in 5 min: 125

    Circuit 1
    2 mins max reps of each exercise
    Chins
    Thrusters 20kg
    WG Press-ups
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