im going to deadlift 300 kg lol

[JamesA1990]

4/1/2021


Assault Bike
5 mins


Plyo Push up
Bw x 5
Bw x 5
Bw x 5
Bw x 5
Bw x 5


Incline DB Bench
37.5 kg x 5
37.5 kg x 5
37.5 kg x 5
37.5 kg x 5


Trap Bar Deadlift
175 kg x 4
175 kg x 4
175 kg x 4


Circuit: Repeat 5x. Time: 11 mins. Rest 45 seconds after each round
Prowler Sprint + 60 kg x 20m
Farmers Carry 40 kg ea x 20m
Rowing Machine Sprint: 20 sec

[JamesA1990]

5/1/20 Some conditioning work


Jog
850m. Pace: 4:34 / km


Sprint 100m (every minute on the minute)
8 x 100m

[JamesA1990]

6/1/21 The plyo jumps felt good, and fun. 6 x 15 sec sprints on the assault bike sounds pathetic but my god the lactic acid build up @ the 10 sec mark is intense



Rowing Machine
5 mins - 1278 m


Depth Jump (Height)
Bw x 5
Bw x 5
Bw x 5


Kneeling Broad Jump (Distance)
Bw x 5
Bw x 5
Bw x 5


Power Clean
80 kg x 2
70 kg x 3
70 kg x 3
70 kg x 3
70 kg x 3
70 kg x 3


Landmine Press
20 kg x 8
20 kg x 8
20 kg x 10


DB Curls
20 kg x 8
20 kg x 8
20 kg x 8


Assault Bike (15 sec sprint, 60 sec recovery)
6 x 15 sec sprints

[envisu]

very nice

[JamesA1990]

very nice

very nice

[JamesA1990]

8/1/21


Drop Jumps to Box Jump (quick feet)
Bw x 5
Bw x 5
Bw x 5
Bw x 5
Bw x 5


SSB Squat
105 kg x 4
125 kg x 3
125 kg x 3
125 kg x 3


Plyo Push ups
Bw x 5
Bw x 5
Bw x 5
Bw x 5


Push Press /w Power Clean
60 kg x 4
60 kg x 4
60 kg x 4
60 kg x 4


Then ran 770m before quitting as it was 41 degrees fml

[JamesA1990]

10/1/21 First time doing DB snatches, or any snatches for that matter



Rowing Machine
5 mins - 1220m


Box Jump into Depth Jump (for height)
Bw x 5
Bw x 5
Bw x 5
Bw x 5


Incline Plyo Push up
Bw x 7
Bw x 7
Bw x 7
Bw x 7


Single Arm DB Snatch
15 kg x 8
20 kg x 8
20 kg x 8


Circuit: 5 rounds. 90 sec recovery
Sandbag Carry 65 kg x 15m x 2 laps
Assault Bike Sprint 15 sec


Ab Wheel Rollout
Bw x 10
Bw x 10

[JamesA1990]

11/1/21 Ankle is 90% recovered i believe, starting to do some proper rehab on it now. Strengthening the muscles around it, calves, outside calf (dont know muscle name)


Lateral hoping, bounds, sideways shuffling, calf raises, sideways calf raise(?)

[JamesA1990]

12/1/21


Rowing Machine
5 mins - 1313m


Explosive Box Step Up
Bw x 10
Bw x 10
Bw x 10
Bw x 10


Knee to Broad Jump
Bw x 5
Bw x 5
Bw x 5
Bw x 5


Power Clean
70 kg x 5
70 kg x 5
70 kg x 5
70 kg x 5


DB Bench
42.5 kg x 3
42.5 kg x 3
42.5 kg x 3
42.5 kg x 3


Pull Ups
Bw x 5
Bw x 5
Bw x 5
Bw x 5


Circuit: 5 rounds, 90 sec recovery
Farmers Carry 55 kg x 15m x 2 laps
Medicine Ball Slam 20 kg x 5
Assault Bike Sprint 10 sec

[JamesA1990]

14/1/21


Rowing Machine
5 mins - 1350m


Box Jump
Bw x 5
Bw x 5
Bw x 5
Bw x 5
Bw x 5


Trap Bar Deadlift
165 kg x 3
185 kg x 3
185 kg x 3
185 kg x 3


Pylo Push up
Bw x 7
Bw x 7
Bw x 7
Bw x 7


Push Press
60 kg x 3
60 kg x 3
60 kg x 3
60 kg x 3


DB Power Snatch
22.5 kg x 8 ea
22.5 kg x 8 ea
22.5 kg x 8 ea



Circuit: 5 rounds, 90 sec recovery
Crunches x 15
Prowler +85 kg x 15m
Assault Bike Sprint 10 sec

[JamesA1990]

15/1/21 Some conditioning work.. I need a lot of work


Hill Sprints 10 sec on, 20 sec recovery
8 x 20m


Sprint 400m 2 min recovery
3 x 400m

[JamesA1990]

16/1/21 Got my new best fish while spearing. 113cm Samson Fish. Absolutely stoked. My first 'Pelagic' type fish. Took about 20 mins from first speared to swimming with it, it had a lot of fight

[JamesA1990]

17/1/21


Jog
1.92 km

Time: 9.08
Pace: 4'45 /km


Sprint (2 min recovery)
250 m x 4

[JamesA1990]

19/1/21 Best ever run after a decent gym sesh, ill take that



Knee to Broad Jump
Bw x 5
Bw x 5
Bw x 5


Pylo Push up
Bw x 8
Bw x 8
Bw x 8


Depth Jump to Tuck Jump
Bw x 5
Bw x 5
Bw x 5


Power Cleans
70 kg x 4
70 kg x 4
70 kg x 4
70 kg x 4


DB Bench
30 kg x 10
30 kg x 10
30 kg x 10
30 kg x 10


Pull ups
Bw x 5
Bw x 5
Bw x 5
Bw x 5




Jog
3.41 km (PR!)

Time: 16:31
Pace: 4'50 /km

[JamesA1990]

21/1/21 Increased the height of my box, not sure what height it is but its more challenging now. If i dont commit to the height i wont make it


Box Jump
Bw x 5
Bw x 5
Bw x 5
Bw x 5


Pylo Push up
Bw x 10
Bw x 10
Bw x 10
Bw x 10


DB Alternating Lunge Jumps
+4 kg (lol) x 10
+4 kg (lol) x 10
+4 kg (lol) x 10
+4 kg (lol) x 10


Push Press
60 kg x 5
60 kg x 5
60 kg x 5
60 kg x 5


Trap Bar Deadlift
175 kg x 3
205 kg x 3
205 kg x 3


Circuit (4 rounds, 90 sec recovery)
Rowing Machine Sprint 20 sec
Walk around 20 sec
Assault Bike Sprint 10 sec

[JamesA1990]

23/1/20 Stoked with my running gains but im a little bit fishy about my watch overestimating my distance. When i measure on google maps it should have been more like 3.5 km. Next time ill run with my phone in my pocket and that should give me better tracking and i can compare the watch distance / phone distance / google maps distance


Jog
4.01 km (PR!)


Time: 19:16
Pace: 4'48 /km

[JamesA1990]

25/1/21 My suspicions were true and my Apple Watch was incorrectly tracking my distance and my speed. When it said I had done 2.0km it was more like 1.85km. Ran with my phone in my pocket this time and used the strava app, much more accurate and posted a big distance PB. We 5K crew now. The furthest I’ve run non stop in my 30 years of life


Jog
5.12 km (PR!)

Time: 28:15
Pace: 5:31 / km