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  1. #571
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    Week 1, Day 2

    Friday 13.11.20

    Bodyweight 92.9kg


    Circuit
    4 Chins, 10 V-sits, 10 20kg Bag Thrusters
    8 or 9 rounds (lost count) in 30 min

    Tried to not let my HR drop below 150. Max was about 180



    Notes
    Weight is coming down. Actually managing to enjoy this training so far, I think focussing on heart rate & time goals makes it a lot more fun. Also nice to think I am developing some other areas which will keep my healthy and benefit me in the long run.

    It's also nice to be able to train from home again.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  2. #572
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    Week 1, Day 3

    Saturday 14.11.20


    Squat Jumps (1:30 rest)
    BW x 10 x 4
    //
    Press-Ups
    BW x 20 x 4
    //
    Hip Raises
    BW x 18 x 4

    Depth Jumps (1:30 rest)
    BW x 7 x 4
    //
    Bag Press
    20kg x 15 x 4
    //
    Half-sits
    BW x 15 x 4

    Single-Leg Split Jumps
    BW x 8 x 3 (each leg)
    //
    Dips (eccentrics) 6 second eccentric
    10kg x 6 x 3
    //
    Heel-Taps
    BW x 15 x 3

    Time: 48:18
    Average HR: 141


    Notes
    Fun session. Enjoyed watching how my heart rate changes on different exercises.

    I have a slight strain in my left pec from press-ups on Monday. I avoided doing anything that cause pain, but the press-ups and dips negatives didn't aggravate it. Hopefully doing higher rep work just lets it heal while also training.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  3. #573
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    Week 1, Day 4

    Sunday 15.11.20

    Conditioning

    Circuit 1
    2 mins Chins
    2 mins Split Squats 20kg
    2 mins Press-up floor to chair (core exercise)
    2 mins Thrusters 20kg
    x 3 rounds

    2 mins rest

    Circuit 2
    2 mins Front Squats 20kg
    2 mins Lunges
    2 mins SDL 20kg
    x 2 rounds


    Time: 38:29
    Average HR: 154



    Cardio - Road Cycling
    Time: 39:56
    Average HR: 148
    Distance 6.3 miles
    Average Speed: 9.5mph


    Notes
    I've been cycling 1.5-2hrs a week for the past year or so to maintain some fitness. I just cycle to work and the gym. Going to increase it to 3hr.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  4. #574
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    Week 1, Day 5

    Monday 16.11.20


    Circuit 1 (1:30 rest between rounds)
    Lunge Jumps x 10 each leg
    Inverted Row BW x 15
    V-Sits x 15
    x 3 rounds

    Circuit 2 (1:30 rest between rounds)
    Single Leg Jump x 5 each leg
    Tempo Chins 0-1-6 BW x 6
    Hanging Knee-Raises BW x 10
    x 3 rounds

    Circuit 3 (2:00 rest)
    Pistol Squat to sofa BW x 10 each leg
    Tempo Press-ups 5-1-5 BW x 7
    Side Plank Raises BW x 10
    x 2 rounds

    Time: 40:45
    Average HR: 147



    Cardio - Road Cycling
    Total time: 1:53:40
    Distance: 18 Miles
    Speed: 9.5Mph
    Average HR: 161
    Max HR: 189



    Notes
    Apparently at this HR and my bodyweight I would have burned 1930 calories. That's pretty nuts.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  5. #575
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    Week 2, Day 1

    Weds 18.11.20


    Circuit 1 - No rest
    2 mins max reps of each:
    WG Press-ups
    20kg Bag - Floor to Overhead
    V-Sits
    x 4 rounds

    2 mins rest

    Circuit 2 - No reset
    2 mins max reps of each:
    Inverted BW Row
    20kg Bag Swings
    20kg Bag GM
    Plank position foot taps
    x 3 rounds


    Time: 50 min
    Average HR: 134
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  6. #576
    E-Stalker JiP's Avatar
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    Week 2, Day 2

    Thursday 19.11.20


    Circuit 1 - 1:30 rest between rounds
    Squat Jumps x 10
    Inverted Row BW x 15
    Hip Raises x 18
    x 4 rounds

    Circuit 2 - 1:30 rest between rounds
    Depth Jumps x 7
    20kg Bag Press x 15
    Half-sits x 15
    x 4 rounds

    Circuit 3 - 1:30 rest between rounds
    Split Squat Jumps x 9 per leg
    Tempo Dips 0-1-6 10kg x 6
    Heel-Taps x 14
    x 3 rounds


    Total time: 45:05
    Average HR: 137



    Note
    Time was faster and HR lower than last week.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  7. #577
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    Week 2, Day 3

    Friday 20.11.20

    Warm up
    Max air squats in 5 min
    116


    Circuit
    Max rounds in 30 min
    8 Burpees
    6 Hanging Knee-raises
    8 20kg Bag Thrusters
    x 8 Rounds

    Average HR: 163
    Max HR: 186


    Cardio - Road Cycling
    Distance: 7.95 Miles
    Average Speed: 8.9 Miles
    Average HR: 149



    Notes
    The circuit was very tough. Really thought I was going to puke around the 23 minute mark but it passed and I managed to get it finished.

    My aim on the circuit was to do work to rest 3:1 ratio and for my average HR to be above 153. So I did pretty well there.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  8. #578
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    Week 2, Day 4

    23.11.20


    Circuit 1 1:30 rest between rounds
    Lunge Jumps x 11 per leg
    Tempo Press-ups 5-1-5 BW x 8
    Hip Raises x 18
    x 4 rounds

    Circuit 2 1:30 rest between rounds
    Split Squat Jumps x 9 per leg
    Tempo Dips 0-1-6 10kg x 7
    Hanging Knee Raises x 10
    x 4 rounds

    Circuit 3 1:30 rest between rounds
    Pistol Squat to Sofa BW x 10 per leg
    Chins x 7
    Plank Side Raises x 10
    x 3 rounds


    Time: 53:39
    Average HR: 144




    Cardio - Road Cycling
    Distance: 14.9 miles
    Average Speed 8.6mph (went into a forest for a while which brought down speed)
    Time: 1:43:46
    Average HR: 151
    Max HR: 186




    Notes
    Gyms are reopening in the UK next Wednesday. Worsley has said to re-do my previous 10 week program again. I like the sound of that as it was prolific.

    Total cardio this week was 3hours 30 mins which is 30 mins extra from last week.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  9. #579
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    Really interested in you filming one of your circuits (srs)

    Im getting a lot of idea's from yours to use in my own conditioning training


    Things like squat jumps, are you jumping onto a box and lifting your legs, or are you doing more of a vertical height jump and keeping your legs straight?
    Last edited by JamesA1990; 11-24-2020 at 12:46 AM.
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    3900x + 2080s CREW
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  10. #580
    E-Stalker JiP's Avatar
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    Originally Posted by JamesA1990 View Post
    Really interested in you filming one of your circuits (srs)

    Im getting a lot of idea's from yours to use in my own conditioning training


    Things like squat jumps, are you jumping onto a box and lifting your legs, or are you doing more of a vertical height jump and keeping your legs straight?
    As I don't have a box at home I'm not using box jumps, I think they are one of the less stressful Plyo movements as they have a soft landing. I also don't have do broad jumps as I have no space in my flat.

    For squat jumps I squat to full depth, then jump as high as possible. I think depth jumps are some of the most physically taxing. I currently do; single leg hop jumps, single leg split jumps (like in a Bulgarian squat position), squat jumps, lunge jumps and depth jumps.

    My coach said they're good to use during lockdown as they recruit a lot of muscle without weights.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  11. #581
    E-Stalker JiP's Avatar
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    Week 3, Day 1

    Wednesday 25.11.20

    Warm up
    Max Press-ups and Hanging Knee-raises
    70 and 25 in 5 mins

    2 min rest

    Circuit 1
    Max reps in 2 mins
    Chins
    Split Squats 20kg
    Press-up core exercise
    Thruster 20kg
    x 3 rounds

    Circuit 2
    Max reps in 2 mins
    Front Squats 20kg
    Lunges
    Overhead Squats 20kg
    x 3 rounds


    Time: 49 mins
    HR Average: 145
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  12. #582
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    Week 3, Day 2

    Saturday 28.11.20


    Circuit 1 1:00 rest between rounds
    Squat Jumps x 11
    Inverted BW Row x 15
    Hip Raises x 20

    Circuit 2 1:00 rest between rounds
    Depth Jumps x 7
    Bag Press 20kg x 15
    Half-sits x 15

    Circuit 3 1:00 rest between rounds
    Single Leg Jumps x 6
    Dips BW x 12
    Heel-Taps x 12


    Time: 50:40
    Average HR: 140

    More reps/rounds and lower rest than last week.



    Cardio - Road Cycling
    Time: 56:42
    Distance: 9.23miles
    Average Speed 9.8 miles
    Average HR: 143
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  13. #583
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    Week 3, Day 3

    29.11.20

    Cardio - Road Cycling
    Distance: 7.57
    Speed: 10.1mph
    Time: 45:05
    Average HR: 148



    Circuit
    2 mins max reps each exercise
    Pistol Squat to sofa
    Chins
    V-Sits
    Bag Press 20kg
    WG Press-ups
    x 1 round
    Cut this session short

    10 min
    Average HR 133



    Notes
    Had really bad nausea in the PM for my conditioning session. Going to add some extra into next 2 sessions to beef the week up a bit.

    I have also walked 10k steps per day on average this week (just through work and walking with my wife). Probably the most active week of my life.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  14. #584
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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
    Bag Press 20kg

    2 mins rest

    Circuit 2
    2 mins max reps of each exercise
    Bag Swings 20kg
    Hanging Knee-raises
    Front Squats 20kg


    Total time: 1:06:00
    Average HR: 145



    Cardio - Road Cycling
    Forgot to put HR monitor and timer on
    Roughly 45 mins. High HR
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  15. #585
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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 to diet for 1 more week then sit at maintenance for 3-4 weeks then diet again for 4-6 weeks. Hopefully then I will be between 15-20% BF and can do some nice slow weight gain with some small diets in-between.



    Circuit
    2 mins max reps each exercise. Trying to keep HR high
    Chins
    Lunges 20kg bag
    V-sits
    Dips
    Pistol squats to sofa
    Floor-to-overhead 20kg bag
    Heel-taps

    Time: 42 mins
    Average HR: 143
    Max HR: 177




    Notes
    Gyms in the UK are opening again tomorrow. Worsley told me to do 'fun' training for the rest of the week and get started again properly on Monday. I will some lighter volume to reduce the likely horrific DOMS I am going to experience.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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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

    Press 2:30 rest
    45 x 8 x 3

    Comp Deadlift 2:30 rest
    100 x 5
    120 x 5
    140 x 5
    155 x 5 x 2

    BB Row 2:00 rest)
    70 x 8 x 3

    Circuit
    AMRAP in 30 mins
    10 box jumps
    10 25kg DB Swings
    8 Hanging Knee-raises
    8 Thrusters 40kg
    6 rounds I think
    Average HR: 155
    Max HR: 185

    Cardio - Incline Treadmill
    30 mins
    Speed 4.5
    Incline 11
    Average HR: 130



    Notes
    Squats and deads moved fine. Don't think I will have lost too much strength. Praying I won't have terrible DOMS tomorrow but we'll see.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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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)
    70 x 5
    90 x 5
    100 x 5 x 3

    Comp Bench (2:30 rest)
    60 x 8
    75 x 8 x 4

    RDL w/belt (2:00 rest)
    100 x 8
    130 x 8 x 2

    Chins (1:45 rest)
    BW x 8 x 4


    Cardio Incline Treadmill
    Incline: 15%
    Speed: 4
    Time: 25 min
    Average HR: 144

    I'm doing about 1hr 45 - 2hr cycling a week cycling to/from the gym and work. Average HR is pretty high for those short rides.



    Notes
    I pussied out on doing my front squats last training cycle and replaced them with a machine. Front squat will likely always be an exercise I'm terrible at, but I still want to improve it.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  18. #588
    Ruslting Jimmies JamesA1990's Avatar
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    Originally Posted by JiP View Post
    Notes
    I pussied out on doing my front squats last training cycle and replaced them with a machine. Front squat will likely always be an exercise I'm terrible at, but I still want to improve it.
    I like to pussy out on Front Squats too, i dont have the wrist flexibility (4 fractures) to hold the clean position so i do the cross arm style, but even that feels like ass too

    What i like to do is use the Safety Squat bar with heel'ed shoes if you have them, from everything ive read and i anecdotally believe its achieving the same result, but much more comfortable
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    Week 1, Day 2

    Originally Posted by JamesA1990 View Post
    I like to pussy out on Front Squats too, i dont have the wrist flexibility (4 fractures) to hold the clean position so i do the cross arm style, but even that feels like ass too

    What i like to do is use the Safety Squat bar with heel'ed shoes if you have them, from everything ive read and i anecdotally believe its achieving the same result, but much more comfortable
    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 squats. I think that's one of the main reasons my coach uses them for that purpose, as I am obviously very limited by how much weight I can use.

    My gym does have an SSB and it pains me not to use and instead do a lift I hate.


    Weds 09.12.20


    Push Press w/belt (3:30 rest)
    50 x 5
    60 x 5
    70 x 5 x 3

    Comp Deadlift w/belt (4:00 rest)
    100 x 5
    125 x 5
    150 x 5
    160 x 5
    170 x 5
    160 x 5

    Chins (1:45 rest)
    BW x 12, 9, 8, 8

    Dips (1:45 rest)
    BW x 10 x 3
    Going as full ROM as I can on these now

    GHR (1:30 rest)
    BW x 12 x 3

    Hanging Knee-raise (1:45 rest)
    BW x 8 x 3
    //
    EZ Curls
    30 x 8 x 3
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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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 more
    70 x 8
    90 x 8
    110 x 8
    120 x 8
    115 x 8 x 2

    Comp Bench (3:30 rest)
    70 x 5
    80 x 5
    90 x 5 @9
    85 x 5 x 3

    Speed Deadlift w/belt (1:30 rest)
    110 x 4
    130 x 4
    145 x 4 x 6

    Farmer's (2:00 rest)
    60's x 50m
    70's x 50m x 3


    Cardio - Road Cycling
    30 mins
    Forgot to put HR monitor on



    Notes
    Squats felt better than expected. Looking to hit a heavy 6RM on this at the end of the cycle. Getting 160+ would be cool.
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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
    80 x 8 x 3

    Box Jumps (2:00 rest)
    BW x 6 x 3
    //
    DB Swing
    38 x 10 x 3
    //
    Heel-Taps
    BW x 15 x 3

    Cable Row (1:45 rest)
    Purple band, Stack 11 x 13 x 3

    EZ Curls (1:30 rest)
    37.5 x 10 x 3
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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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
    105 X 5 X 3

    Comp Bench, 2:00 rest
    70 X 8
    80 X 8
    77.5 X 8
    77.5 X 7 X 2
    Shorter rest and stricter pauses this week, way harder

    Speed Deadlift, w/belt, 1:30 rest
    100 X 4
    120 X 4
    147.5 X 4 X 6

    RDL, w/belt, 2:00 rest
    135 X 8
    140 X 8 X 2

    Press, w/belt, 2:00 rest
    40 X 8
    47.5 X 8 X 3


    Notes
    My gym was closed Monday as one of the owners very sadly passed away from Covid at quite a young age of 31. He was a successful strongman, came fifth at Europeans this year. RIP to Aaron Page. I didn't know the man well, but he was always helpful and approachable.

    I am away for 3 days this week and working this weekend. So I'll only have 2 days I can actually get into the gym this week. Gym doesn't open early/late enough for me to get in at the weekend.

    So I'm repeating the first week of my training block (as the weights were light anyway after our lockdown) and squeezing as many of the barbell movements as I can into 2 days. I can do some stuff at home. So the week will be a productive one over all.
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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)
    60 x 5
    80 x 5
    85 x 5
    90 x 5
    92.5 x 5@8
    87.5 x 5 x 2

    Comp Deadlift w/belt (4:00 rest)
    100 x 5
    125 x 5
    150 x 5
    170 x 5
    180 x 5
    170 x 5 x 2

    GHR (1:30 rest)
    BW x 12 x 3



    Notes
    I should be able to get to the gym Sunday morning now. So saved some of my barbell movements for then. Strength is coming back nicely.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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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

    Inverted Row (1:45 rest)
    BW x 12, 10, 10, 10, 10, 10

    Heel-Taps (2:00 rest)
    BW x 15 x 3
    //
    Hanging Knee-raises
    BW x 8 x 3


    Notes
    UK is very likely going back into full lockdown next week or the week after. So it will be back to conditioning work again.

    Obviously this isn't optimal. But I think it will be beneficial to me in the long run, especially given I have very little athletic background. Need to look on the bright side..
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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
    160 x 5 @ 9
    155 x 5 x 3

    Front Squats (2:00 rest)
    110 x 5 x 3

    Comp Bench (2:00 rest)
    70 x 6
    82.5 x 6 x 5

    Speed Deadlift w/belt (1:30 rest)
    120 x 4
    150 x 4 x 6

    RDL w/belt (2:00 rest)
    140 x 8 x 3

    Press w/belt (2:00 rest)
    40 x 8
    50 x 7 x 3


    Notes
    Trying to work on my symmetry a bit on squats/front squats. Not looking too bad, still rotating slightly on my low bar squats though. Difficult to fix, think perhaps due to my scoliosis it's the best it'll get. But I'll still keep trying to improve.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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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 me and didn't finish my training week, just ate loads of food.

    The UK likely won't be out of lockdown for a couple of months. So I will just work on my conditioning and lean out.



    Weds 30.12.20

    Warm up: Max press-ups and air squats in 5 min. 40 of each. Not good

    Circuit 1 (1:30 rest or until heart rate goes below 130)
    Squat Jumps x 8
    Dips x 10
    Hip Raises x 18
    x 4 rounds

    Circuit 2 (1:30 rest or until heart rate goes below 130)
    Depth Jumps x 8
    Inverted Row x 11
    Half-sits x 15
    x 4 rounds

    Circuit 3 (1:30 rest or until heart rate goes below 130)
    Side Lunges x 8 per leg
    Tempo Dips 8-1-0 BW x 8
    Copenhagen Raises x 8 per side
    x 3

    Time: 55:06
    Average HR: 141


    Notes
    I've added in the side lunges and Copenhagen raises to try and address some mobility issues and strengthen my adductors. I've read the research that Copenhagen's reduced adductor injuries, but the research was done on soccer/basketball players I think, so likely it won't have much of an impact. Can't hurt to try though.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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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 31.12.20

    Conditioning
    Circuit training
    45 minutes, Average HR 144


    W1D3 - Sunday 03.01.21
    Plyo
    Did 15 minutes then strained my neck, couldn't move my head without a lot of pain. Just a small strain I think because I didn't warm up enough. I was still feeling very run down and haven't slept great the past few days.


    Cardio this week
    3 hours 30 minutes Road Cycling, HR average about 140-145
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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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



    Circuit 1 (1:00 rest or until HR goes below 130)
    Lunge Jumps x 10 per leg
    Press-ups x 20
    Hanging Knee-raises x 8
    x 4 rounds

    Circuit 2 (1:00 rest or until HR goes below 130)
    Rear-foot elevated split jumps x 8 per leg
    Chins x 7
    Heel-taps x 10
    x 4 rounds

    Circuit 3 (1:00 rest or until HR goes below 130)
    Single Leg Jumps x 5 per leg
    V-sits x 10
    Kossack Squat x 10 per leg


    Time: 46:14
    Average HR: 151
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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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
    X 4 rounds

    Circuit 2
    Max reps in 2 mins of each:
    Front Squats 20kg bag
    Dips
    Inverted Row
    X 2 rounds

    44 mins total
    Average HR 157


    Road Cycling
    45 min
    Average HR 150



    Notes
    Trying to start this conditioning block off heavier than the last one.

    With just 4 weeks between the blocks my average HR seems to have gone way up. That was despite still cycling hard for 3hr a week during the 4 weeks of powerlifting. Seems the fitness doesn't stay easily.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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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




    Sunday 10.01.12

    Conditioning

    Roughly 45 min. Lost HR data.
    HR was high though
    2 mins of 7 exercises on repeat

    Need to remember to write these sessions down straight after




    Monday 11.01.12

    Bodyweight 91.4kg

    Plyo

    10 min warm up - Added Kossack squats into my warm up to try and work on them instead of in the circuits

    Circuit 1 (1:30 rest or until HR below 130)
    Lunge Jumps x 10 per leg
    Clapping press-ups x 8
    Knee-raises x 8
    x 4 rounds

    Circuit 2 (1:30 rest or until HR below 130)
    Split Jumps x 9 per leg
    Chins x 8
    Heel-taps x 12
    x 4 rounds

    Circuit 3 (1:30 rest or until HR below 130)
    Single leg jumps x 6 per leg
    Inverted Row x 10
    Pistols x 10 per leg
    x 3 rounds

    Time: 46:58
    HR: 152



    Road Cycling
    Time: 2hr 10 min
    Average HR: 152

    Still doing 3.5hr total a week road cycling right now
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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