Simply Simple

[SimplySimpleNZ]

Eased back into squats
70*5*2
80*5
90*5
100*5

chins 5*5

lunges
5 each side *4

 

[SimplySimpleNZ]

Squats
70*5
90*5
100*5*11111

Bench
50*5
60*5
70*5*11111

pullups
8,5 haven’t tested at all but 8 is more than I expected I could do nowadays.

knees and ankle stuff

 

[SimplySimpleNZ]

S&S style
Swings emom
32,32,40,40,40,40,40,40,32,32
It’s amazing how light the 32 feels after the 40.

tgu
32 *10

stretches then bounce on trampoline with kids.

 

[SimplySimpleNZ]

Deadlift
110*5
115*5*4
Started at 110 but lance asked to jump in at 115 so stuck with that.

kb clean and press
24*5*

pullups
5,5,3,3,3

plus a few Nordic curls and toe raises.

 

[SimplySimpleNZ]

Bit of a strange one today
Swings 32 * 100
Then atg stuff as no floor space to safely do tgus in the gym.
Then tgu 32*10

 

[SimplySimpleNZ]

 

[SimplySimpleNZ]

Afternoon session for once

deadlift
70*5
100*5
120*5
140*1*3

10 getups with 32
Press 32 a few times each side
Then 28 * 5 * 3
Out of practice with kb press amazingly my left side is way better at the moment.

 

[SimplySimpleNZ]

daylight savings yesterday so feels like an early start.

Deadlift
70*5
100*5
120*5*11
1

single kb press 24
5,5,5,5,5

pullups
3.3.3.3.3

tried glute raises
40*10*3

 

[SimplySimpleNZ]

Squat
60*5
100*5
110*5*5
120

bench
Bar*10
70*5*5

split squat
10kg dumbbells
5,5,5 each side

pullups
5,5,5,5,5

 

[SimplySimpleNZ]

S&s untimed
28 felt like the right weight today.
10*10 swings
10 TGU

Nordic curls and reverse Nordic curls

3 sets of 3 chins with hangs between reps.

 

[SimplySimpleNZ]

Squat
60*5
100*5
115*5*5

Bench
Bar*10
60*5
72.5*5*5

Split squat with 10 es
5*3

Pullups 5,5,5

 

[SimplySimpleNZ]

Doubled up

 

[SimplySimpleNZ]

Squat
60*5
100*5
117.5*5*5

Bench
Bar*10
60*5
75*4*4
Had a big rest as got chatting to Josh.
75*5
Felt like I had something left in the tank on all bp sets. Go for sets of 5 next session.

Up to 120 on squat.

 

[SimplySimpleNZ]

Squat
60*5
100*5
120*5*5

Pretty happy with this 120 finally done feeling need so will increase next session to 122.5.

split squat
12.5kg dumbbells
5,5,5 each side

Good mornings with bar
5,5,5

 

[SimplySimpleNZ]

Bench
60*5
70*5*2
70*4*3

Glute raises
70*8*5

Atg exercises

 

[SimplySimpleNZ]

Squat
60*5
100*5
122.5*5*4
1225*3 racked as lost power
80*5

Pullups
5,5,5,5,5

BBOverhead press
40*5,5,8 easy reps
Followed by
Good mornings with same weight

Split squat with 12.5 each side
5,5,5

 

[SimplySimpleNZ]

Last session before a week off on a cycling trip. Wasn’t really feeling it however so did two handed swings and took huge rests. Upside of that however was very powerful swings. Getups felt good.

100 2 handed swings with 32
10 TGU with 32

Tried backwards farmers walks with 24 in each hand.

 

[SimplySimpleNZ]

Had a week mountain biking a relatively easy 30 k per day. The only thing that was affected was my rear from sitting on a bike seat.

Easing back into it focusing on form

Squat
60*5,8
80*8,8,8

Bench
50*8,8,
60*8,8,8

Tried out the new ghd machine. Looking forward to working ups some Nordic curl reps on this rather than makeshift ways.

Pullups
5,5,5

 

[SimplySimpleNZ]

Squat
60*5
100*5
110*5*5

Bench
60*5
70*5*5

Ghd knees behind pads 3*8

Pullups 5,5,5

Reverse Nordic with band
Pulls with band

 

[SimplySimpleNZ]

S&S style
100 swings * 28kgs
TGU @ 28kgs with a press at top.

Backwards walk with sled for a bit. Trying out because of knees over toes guy.

3 Circuits of chins, ghd and reverse Nordics with band. Reps to feel but mainly 5 each time.