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  • Tuesday
    Cycling - 20km - 45 mins

    Afternoon session
    Warm up
    Lunges
    SL RDLs
    Sumo squats

    1. KB carries
    2 x 32kg KBs - 5 x 100m

    2. Litvinovs
    10 swings with 32kg KB
    50m sprint
    50m walk
    Repeat x 6

    3. KB swings
    32kg KB - 20
    Rest for 30s
    Repeat x 6

    4. Core circuit
    Plank - 20s
    5s push up eccentric
    Mountain climbers - 20s
    5s push up eccentric
    Sit ups - 20
    Repeat x 3

    5. Hollow holds
    3 x 30s

    Evening session
    Warm up
    Foam rolling - 2 minutes per leg
    K Start warm up - 30s in each position on each leg

    A Squats
    115kg - 4
    117.5kg - 3
    120kg - 2
    116kg - 4
    118.5kg - 3
    122.5kg - 2

    B 1&1/2 squats
    90kg - 3 x 5

    C - Bambi legs circuit
    3 rounds of 45s on 15s off
    1 - 32kg KB RDLs
    2 - split squats - 3010
    3 - split squats - 3010
    4 - 16kg goblet squats
    A - squats




  • Cycling today - 22km

    Evening sesh
    Warm up
    Pec smashing with lacrosse ball - 60s each side
    Foam rolling lats
    Scap pull ups - 4 x 10
    Band pull aparts - 4 x 10

    A Bench
    87.5 - 4
    90 - 3
    92.5 - 2
    90 - 4
    92.5 - 3
    95 - 4

    B 1 1/2 Bench
    70 - 6
    72.5 - 2 x 6

    4 rounds of 45s on, 15s off of:
    C1 - DB Thrusters with 2 x 10kg DBs
    C2 - push-ups with 3010
    C3 BB rows - 45kg with 3010
    C4 - plate raises with 10kg




  • Tuesday - 20km cycling

    Am - foam rolling for 15 minutes

    Pm - Conditionimg session

    A - Carries & Sprints

    B - Swings
    6 x 20 with 32kg
    20 with 2 x 28kg

    C - Core circuit - 3 rounds of:
    Hollow holds
    Reverse crunches
    Circles
    Wipers

    D - KB rows
    3 x 12 each side with 16kg KB @ 3010




  • Am
    Cycling.
    8.5km commute in 19:35 PR

    Foam rolling
    A Squats
    Bar - 10
    40 - 5
    60 - 5
    80 - 3
    100 - 3

    Work sets
    117.5 - 3
    120 - 2
    122.5 - 1
    120 - 3
    122.5 - 2
    125 - 1

    B
    Box squats - 3s eccentric, stay tight on box and explode up.
    60 - 5
    70 - 5
    80 - 5
    90 - 3 x 5
    100 - 3 x 3

    Pm session
    Day 2

    Warm up
    Rolling of lats
    Smashing of lacrosse ball
    Pull aparts
    Scap pull ups

    A bench
    87.5 x 5
    89.5 x 4
    91 x 3
    89.5 x 5
    92 x 4
    93.5 x 3

    B 1.5 bench
    73.5 - 3 x 6

    C OH Press
    47.5 - 3 x 8

    D - 3 rounds of
    D1 push up - 6 @ 4010 + 10kg plate
    D2 OH P 20kg BB - 12 @ 3010
    D3 plate raise with 10kg - 25

    Cycle home.
    10km - 25 mins




  • Today
    18km on the bike in 45 mins


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  • Am cycling
    8.5km - 20 mins
    Few PRs on segments.
    1km time trial on way in - 1:59 & 30.2km/hr

    PM
    Warm up

    Box squats with 3s eccentric to parallel
    Bar - 8
    40 - 5
    60 - 5
    80 - 3
    100 - 3
    120 - 2
    130 - 2
    135 - 2
    140 - 2

    Bench
    Up to 82,5kg for 3 x 6

    Split squats
    3010 tempo
    3 x 6 each leg

    BB curls
    3 x 12
    Assisted dips
    3 x 8

    Core circuit

    Cycle home
    10km - 25 mins




  • Sunday
    Random session

    1km row - 3:27.3

    Snatch grip high pulls
    Up to 85kg for 5 x 3

    Chest supported rows
    4 sets of 10 @ 70kg

    Arnold Press
    Up to 22.5kg DBs for 3 x 8

    Seated DB Press
    Up to 30kg DBs x 8
    22.5kg DBs - 3 x 8

    Last pull down
    12
    10
    8




  • Wednesday

    Cycle to work
    8.5km - 19:56

    15:00
    Day 1 - Squats

    A - Box Squats to parallel
    Worked up to 100 x 5

    Work sets
    115 x 4
    117.5 x 3
    120 x 2
    117.5 x 4
    120 x 3
    122.5 x 2

    B - box squats with 3s eccentric
    100kg - 3 x 6

    C single leg work
    3 x 8 RDLs
    3 x 8 split squats

    D 1km row - 3:27

    17:00
    Day 2 Bench

    A Bench
    89 x 4
    91 x 3
    93 x 2

    90 x 4
    92 x 3
    95 x 4

    B paused bench - 2s pause
    65 - 3 x 7

    C 75% bench OMEM
    80 x 3 for 8 minutes

    D - Density block for 15 mins
    D1 -Push ups - 8 with 3010 tempo
    D2 - BB RDLs - 80kg - 12
    7 rounds

    Cycle home
    10km - 26 mins




  • Thursday
    23km cycling

    Foam rolling
    Stretching




  • Cycle in to work
    8.5km - 19:19 PR

    Am session

    OH press
    Bar - 10
    30 - 8
    40 - 8
    50 - 6
    55 - 6

    Push Presses
    60 - 5
    65 - 4
    70 - 4
    75 - 3
    80 - 1

    Lat pull down
    10 sets of 10

    Evening session

    Foam rolling
    Box squats to parallel
    Bar - 2 x 8
    60 - 5
    80 - 5
    100 - 5
    120 - 3
    140 - 2
    160 - 1

    Upper back smasher
    BW pull ups - 6,5,4
    Green band pull ups - 7,6,4
    Blue band pull ups - 5, 5, 4
    Lat pull downs - 15,12,12
    3 rounds

    DB bench
    27.5kg DBs - 4 x 8

    KB lunges
    2 x 16kg KBs - 4 x 8 @ 3010

    BB Curls - 4 x 12 @ 27.5kg

    Triceps push downs
    4 x 15 with green band

    Core circuit
    Crunches - 30s
    Marching plank - 60a
    Side plank - 30s
    Side plank - 30s
    Ab circles - clockwise - 30s
    Ab circles - anti-clockwise - 30s
    Crunches - 30s
    Russian V tuck twists - 30s

    Cycle home
    9km - 23 mins


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  • Tuesday
    Bike in the shop

    Foam rolling

    Mobility warm up

    Carries
    85kg on Trap Bar
    10 x 40m carries

    Goblet squats x 5
    KB swings x 10
    5 rounds

    SA KB push press
    32kg - 3 each side
    Reverse lunges - 6 each side
    5 rounds

    KB rows - 8 each side - 3010
    Eccentric push up - 20 seconds
    5 rounds

    Core circuit
    5 mins 15s

    Stretch

    Friday

    Cycling.
    20km


    A box squats
    112.5kg - 5 x 8

    B - KB RDLs
    2 x 24kg KBs - 4 x 8 @ 3010

    C - 10 min block
    2 x 16kg KB Press - 5
    2 x 16kg KB rev lunges - 3 per leg
    20s plank
    10 rounds

    D - Arms
    Curls - 3 x 12
    Push downs - 3 x 15

    E - 5:45 core circuit




  • Cycling - 20km

    A Bench Press
    75kg - 5 x 8

    B INc DB Press
    2 x 27.5kg DBs - 5 x 8

    C DB ROws
    42.5kg DB - 5 x 8 each side

    D - 15 minute density block
    D 1 - KB Chest Supported Row - 2 x 16kg KBs - 10
    Seated DB PRess - 2 x 10kg DBs - 10
    11 rounds

    E - Dips - 3 x 3

    F - Triceps Push Downs - 3 x 15




  • Cycling - 20km - 44 mins

    Foam rolling

    Week 1 Day 3 - Back

    A - Deadlift
    125kg - 5 x 8

    B - Lat Pull down
    65kg - 5 x 10
    Slow, controlled reps

    C - Pendlay Rows
    60kg - 5 x 8

    D - Density Block for 15 mins
    D1 - push ups - 6
    D2 - 2 x 16kg KB RDLs - 12
    13 rounds

    E1 - BB curls - 22.5kg - 5 x 10
    E2 - KB shrugs - 2 x 16kg KBs - 5 x 10

    Ab Circuit - 5:45




  • Cycling - 12km

    A Bench Press
    80kg - 5 x 6

    B INc DB Press
    2 x 30kg DBs - 5 x 6

    C DB ROws
    30kg DB - 5 x 10 each side

    D - 15 minute density block
    D 1 - DB Chest Supported Row - 2 x 17.5kg DBs - 10
    Seated DB PRess - 2 x 10kg DBs - 10
    11 rounds

    E - Dips - 3 x 3

    F - Triceps Push Downs - 4 x 12




  • Cycling - 20km

    Week 2 Day 2

    A - Deadlift
    135kg - 5 x 6

    B - Lat Pull Down
    5 x 12

    C - Bent Over Rows
    70kg - 5 x 8




  • Monday - 10 km cycling


    A - box squat
    120kg - 5 x 6

    B - DB RDLs
    2 x 40kg DBs - 4 x 8

    C - split squats
    Bw + 20kg - 4 x 8 per leg

    D - 10 min density block
    KB swings - 10
    KB rows - 8 each side
    8 rounds

    Today Wednesday

    10km Cycling


    A - Bench - 5x8 @ 72.5kg

    B - DB shoulder press - 4 x 10 with 20s

    C - Raise complex - 3x10 each. 30 degree/front/rear.

    D - Tri-pushdowns-100reps




  • Friday - 40km cycling in 90 mins

    Fri, Sat and Sun
    Lots of Olympic lifting technique work on snatch, clean and the jerk

    Sat evening

    A - Deadlift
    145kg for 5 x 4

    B - Pendlay Rows
    60kg - 4 x 8 dead stop reps

    Sunday
    Cycling - 13km - 31mins

    2 weeks off now to do loads of cycling and lifting




  • Monday
    AM session
    34km cycling in 1 hour 25 mins.
    225m climbing
    935kcals




  • Monday PM session

    Bench Day 2

    A - bench
    70, 75, 80, 82.5 & 85 x 5

    B - close grip bench
    4 x 10 @ 52.5

    C - rolling DB Tri ext
    4 x 15 with 2 x 14kg DBs

    D1 - BB curls
    5 x 6 @ 50kg
    D2 - triceps Pushdowns
    5 x 20

    E - 5 min Ab circuit




  • Tuesday
    40km cycling
    1 hour 40 mins

    Squat session

    A - Box squats
    127.5kg - 5 x 4

    B - RDLs
    80kg - 4 x 8

    C - split squats
    25kg BB in FS racked pos - 4 x 8 each leg

    D - 15 min density block
    D1 - 24kg KB swing - 10
    D2 - 20kg KB row - 5 each side
    13 rounds

    E - calf raises - 5 x 20

    F - core circuit
    7 mins


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  • Fri, Sat and Sun
    Lots of Olympic lifting technique work on snatch, clean and the jerk

    Did he show you his leg again?!




  • He did surely.

    And the catchphrases were uttered very frequently.

    I suppressed the hate




  • Bench Day 1

    A - Bench - 6x8 @ 75kg

    B - DB shoulder press
    4 x 10 with 2 x 14kg DBs

    C - Raise complex -
    3x10 each. 30 degree/front/rear.
    6kg DBs

    D - Tri-pushdowns-100reps

    E - Preacher curls - 100 reps




  • Deadlift

    Week 4 Day 2
    Foam rolling

    Face pulls
    Warm up DLs

    A - Deadlift
    152.5kg - 5 x 4

    B - Pendlay Rows
    60kg - 4 x 8

    C - wide grip fat bar Lat Pull Down
    4 x 8

    D - Bent Over Rows
    70kg - 4 x 8

    E - narrow grip fat bar lat pull downs
    4 x 8




  • Wednesday
    65km cycling in 2 hours 45 mins
    465m climbing
    1750kcals
    Avg speed of 23km/hr


    Thursday

    A - bench
    Up to 85 x 5

    B - close grip bench
    55kg - 4 x 10 with elbow tuck

    C - rolling DB Tri ext
    4 x 15 with 10kg DBs

    D - curls




  • A - Bench - 5x8 @ 77.5kg

    B - DB shoulder press
    2 x 17.5kg DBs - 4x10.

    C - Raise complex - 3x10 each.
    30 degree/front/rear
    With 2 x 7.5kg DBs

    D - Tri-pushdowns-100reps

    E - curls - 60 reps




  • Cycling
    110km
    4 hours 55 mins
    636m climbing
    2978kcals

    Some day for it.




  • Deadlift

    Week 5 Day 2
    Foam rolling

    Face pulls
    Warm up DLs

    A - Deadlift
    162.5kg - 5 x 3

    B - Bent Over Rows
    75kg - 4 x 8

    C - wide grip Lat Pull Down
    4 x 8

    D - SLDLs
    60kg - 4 x 10

    E - 45 degree back extensions with 15kg plate
    5 x 10




  • 65km on the bike
    2 hours 46 mins
    Avg speed of 23.4km/hr


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  • Bench day 2

    A - bench
    20 - 2 x 5
    40 - 5
    60 - 5
    80 - 5
    87.5 x 5
    90 x 5

    B - close grip bench
    55kg - 4 x 10 with elbow tuck

    C - rolling DB Tri ext
    4 x 15 with 10kg DBs

    D - curls
    Conc curls
    10kg DB - 4 x 10
    Hammer curls
    1 x 20


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