Simply Simple

[SimplySimpleNZ]

Squat
60*5
100*5
112.5*5*5

Bench
60*5
70*5*5

Pullups
Weighted with 8kg 3,3,2
Unweighted 5

Ghd and reverse Nordic’s

 

[SimplySimpleNZ]

Squat
70*5
120*2
115*5*5

Kb clean and press with 28 singles each side
3,3,3,3,3

Reverse nordics 5*3

Split squats
5*3

Pullups
3*3

 

[SimplySimpleNZ]

Bad sleep last night. Just couldn’t fall asleep and woke up just after 5 tired so flagged the gym.

Got an untimed afternoon s&s session in with my trusty 32 at home. Then bounced on the trampoline with the kids for 30 mins or so.

 

[SimplySimpleNZ]

Squat
70*5
110*2
117.5*5*5

Bench
70*3
75*5*5

Pullups 5*4

Ghd and reverse nordics

 

[SimplySimpleNZ]

Easy session at home

Even started out with my 7 year old trying swings and deadlifts which was cool.

Swings 5 sets of 20 with 24
TGU 1 single and two doubles each side with 24 = 10 total reps.

 

[SimplySimpleNZ]

Squat
70*5
110*3
120*5*5

Pullups
5,5,5,5,5

Good mornings
With bar, 30, 40 kgs sets of 10

One arm bar hangs

 

[SimplySimpleNZ]

Bench
Warmup with bar
60*5
75*5*4
60*8 close grip
60*5 wide grip

Ankle exercises whilst resting

Deadlift
70*5
120*3
120*5
120*1

Reverse nordics with band

Chins 5,5

 

[SimplySimpleNZ]

Squat
110*5
100*5
90*6
80*10
70*10
60*10

Bench
60*10*5

Good mornings with 40kg 5*4

Backwards farmers walks with 30kg each side *3

 

[SimplySimpleNZ]

Deadlift
70*5
100*5
120*3
130*2
140*1
120*3
100*5
100*5

DoubleKb clean and press
24*5
28*3*6
24*3
Then singles of 12 presses with 24 each side

Pullups
3*7

 

[SimplySimpleNZ]

Squat
70*5
90*5
100*5
110*3
120*2
130*1
140 fail but the ought it was an achievement getting it off the rack
110*5

Bench wider than usual grip
60*5
70*5
80*2
80*2
80*3
60*10

Good mornings with 40 3*5
Split squat with 15 each side 3*5

Chins
4*3

 

[SimplySimpleNZ]

Deadlift
70*5
80*5
90*5
100*5
110*8
110*8
100*8

DoubleKb clean and press
24*5*4
24*3
d kb Press 5
Single press 24 *10 each side

Some reverse nordics with band
And backwards farmers walks with 24s

 

[SimplySimpleNZ]

Squat
70*8
90*8*2
100*8*1
90*8*2
70*10

Bench
60*8
70*6*3
70*5*3
60*5

Good mornings
40*5*5

Split squat
30kgs
5,5,5

 

[SimplySimpleNZ]

Deadlift
70*5
90*5
110*2
120*5*5

Db Kb clean and press
28*3 should have had a warm up set
Back to 24s
5*5

Reverse nordics with band
3*5

Plus a few sets of 2 pull-ups

 

[SimplySimpleNZ]

Squat
70*5
110*5*5

Pullups
3,3,3,3,3

BSsq
12.5 each hand
5,5,5,5

TGU to elbow w 28
5,5,5

A few cossack squats with band for mobility.

 

[SimplySimpleNZ]

Bit of a bench and variety day

Bench
Did two sets of emom for 5 mins with 50kg.
Was hard going didn’t count reps as both sets for 10 on first one then was pretty wavy around the 5 mark.

Will try again with 40kg.

On the opposite end I did a few one arm push-ups which was a surprise as thought I would have lost them.

Then did lunges, gh raises, reverse Nordic, and good mornings.

 

[SimplySimpleNZ]

Deadlift
70*5
100*5
125*1
120*2
100*5*2
100*8 to get to 25 working reps.

DbKb clean and press @ 24
5,5,5,5,5

Pull-ups
3,3,3,3,3

A few banded Cossack squats for mobility.

 

[SimplySimpleNZ]

Squat
70*5
100*5
115*5*5

Pullups
3,3,3,3,3

BSsq
12.5 each hand 5,5
16 each hand 5,5
20 eh 5,5

 

[SimplySimpleNZ]

Bench
60*5
70*5
80*1
90*1
100*1 new 1rm

40on bar emom *10
10*6, 6,8,6,5

Bat wings 8*3 with 10kg es

Good mornings with 40kg
8*3

Ghd 5*4

Reverse Nordic 5*3

 

[SimplySimpleNZ]

Deadlift
70*5
120*3
140*1
150 didn’t move today
120*3*2

 

[SimplySimpleNZ]

basic snatch session with a 20
5 each side every 30s for 10 mins
Minute rest then Repeat