JK vs BigRed
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Friday - intensity day
Mains (working sets only) - squat 1x5 (+2.5kg on the last 5RM), overhead press (+2.5kg on 5RM from 2 weeks back).
Accessory work was power cleans 3x5, good mornings 3x10, seated calf raises 3x12, absSat morning - mtb ride out in the forest. Trails are starting to get a bit wet now in parts. Winter is coming. Mint ride though. Just what I needed. And no crashes
Sunday (volume day)
Mains (working sets only) - 5x5 squat (up 2.5kg on last weeks working sets), 5x5 bench press (up 2.5kg on 2 weeks back), 1x5 deadlifts (up 5kg on last week), also banged out some heavier doubles and singles which felt good. Accessory work was triceps and biceps work.Monday - Pilates
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Weds - intensity day (as only time two workouts this week)
Mains (working sets only) - squat 1x5 (+2.5kg on the last 5RM), bench press 1x5 (+2.5kg on 5RM from 2 weeks back).
Accessory work was good mornings, straight leg deads, BB high pulls, machine OHP, DB flies, dips for 3 sets of each, varied reps -
J JK referenced this topic on
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Works a bit hectic at the moment plus long weekends so training has been interrupted and rushed.
Tuesday - did volume session but no deadlifts
Thurs - did light recovery session in the am
Friday - will get in later today for intensity session.Couple of good rides last weekend too but fitness is definitely not as good as it has been and was a month or two back.
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@JK said in JK vs BigRed:
This mornings workout was Fat Amy with a run added as buy in and out.
1000m run
Fat Amy
50 Squats
10 Burpees
40 Sit-Ups
10 Burpees
30 Lunges
10 Burpees
20 Kettlebell Swings (24kg)
10 Burpees
10 metre Bear Crawl
10 Burpees
20 Kettlebell Swings
10 Burpees
30 Lunges
10 Burpees
40 Sit-Ups
10 Burpees
50 Squats1000m run
About 30mins all up. Hardest part was of course the burpees and particularly those coming out of the 2nd lot of KB swings
When you did this, any breaks at all? Or just go go and water when need?
And lunges 15 each leg or 30 each?
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@MajorRage said in JK vs BigRed:
@JK said in JK vs BigRed:
This mornings workout was Fat Amy with a run added as buy in and out.
1000m run
Fat Amy
50 Squats
10 Burpees
40 Sit-Ups
10 Burpees
30 Lunges
10 Burpees
20 Kettlebell Swings (24kg)
10 Burpees
10 metre Bear Crawl
10 Burpees
20 Kettlebell Swings
10 Burpees
30 Lunges
10 Burpees
40 Sit-Ups
10 Burpees
50 Squats1000m run
About 30mins all up. Hardest part was of course the burpees and particularly those coming out of the 2nd lot of KB swings
When you did this, any breaks at all? Or just go go and water when need?
And lunges 15 each leg or 30 each?
No breaks during - broken at the end though. Well first time anyway.
Its a workout for time so if you need to stop to drink or spew or whatever then its just part of it but aim would be to get thru it unbroken.
Lunges would be total so 15 each. I just did walking lunges and counted to 30 lunges.
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@JK said in JK vs BigRed:
Only a very short workout this morning - about 14-15mins of work as had/have a 730am call
Thursdays workout - Too much B/s
20-18-16-14-12-10-8-6-4-2 Reps of:
Burpees
Kettlebell Swings (20kg)Stretching / recovery - actually just 7-8mins of making an excuse for lying down
Workout itself is pretty straight forward and hoped to do it unbroken but realised after about 15-16 of the first sets burpees that it wasn't gonna happen - they just gas you!
@MajorRage this one "too much bullshit" is a ripper too. Simple and effective
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Good workout this arvo but wasnt quite as planned
Ended up working up to 1x5s for heavy overhead press and squat then took squat a bit further for 3 sets of doubles and a set of 20reps at 90kg. Not done anything like that for a while.
And heavy deadlifts too - doubles and singles.
Rest of workout was arms and calves.
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Did a good ride over the weekend out to Opito Bay via Black Jack gravel road, then up thru the forest and found a new downhill run which I am keen to revisit and do at full noise. A couple of decent climbs in there
Tuesday - back in the gym. Knees a bit shit so skipped squats and did some leg stuff but mainly chest and arms focussed.
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quick update. Only got time for gym every second day at the moment so alternating upper and lower body and back in to mid rep ranges so 8-12reps.
Great leg session on sunday - squats, SL deads, lunges, hack squat, sled work, calves. Walked like a rogered penguin yesterday
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Still hitting the gym a couple of times a week but not overly fit right now and weighing mid to high 80s so that’s a tad heavy for me. Really I’ve just been pushing run and going through the motions somewhat.
Gonna get fit for summer with more regular trail rides, a bit of running (did a trail run last week) and I’m also going to chuck in more high intensity metcon style workouts and I know there are a few who like these so will share.
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This mornings - took about 30mins
Row - 500m
Medicine ball smash - 50 reps
Push-ups - 50 reps
Air squats - 50 reps
Push press - 50reps at 20kg
Row - 500m
Medicine ball smash - 40
Push-ups - 40
Air squats - 40
Push press - 40 @ 25kg
Row - 500m
Medicine ball smash - 30
Push-ups - 30
Air squats - 30
Push press - 30 @ 30kg
Row - 500m
Medicine ball smash -20
Push-ups - 20
Air squats - 20
Push press - 20 @ 35kg
Row - 500m
Medicine ball smash - 10
Push-ups - 10
Air squats - 10
Push press - 10 @ 40kgFairly hard work, but aim is to up the press weights to 10x50kg for the last set. Could also swap in double unders for the Medicine ball smash. I’d planned to do this but couldn’t find the skipping rope this morning
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Soooo things went downhill pretty much after I posted last weekend. Did something to the knee being an old man playing footy against the kids at end of season. Been to physio this week and on the gym bike this morning spinning it out.
Prob not a lot of squats, burpees or running in the near future so will have to see how I can get this intensity going again
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@JK ha, I was at the gym last week and when I was putting down a pair of 35kg dumb bells I twisted wrong and pinched something in my lower back!
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@taniwharugby bro! stink news. You too @JK. Hopefully a swift recovery for both of you.
Have you broken the bad news to your missus's that it'll be cowgirl for the next wee while??
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@Paekakboyz ha it was alright after a couple of days of stretching and light work.
But just gotta be careful doing regular stuff now
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@taniwharugby you get it regular! fucking show off!
Good to hear it has improved though
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That sucks fellas. Doesn't help when our kids are getting bigger and stronger every day. Hopefully back soon 👊
