Just went for my first run in absolutely ages - over a year maybe? I had to break it up with walk breaks because my low back was really tight and sore. As follows: 8 mins running 3 mins walking 5 mins running 3 mins walking 4.5 mins running (home) Covered a little over 2 miles, maintaining ~10 mins/mile when running. It's a start.

Monday 22nd May A Unbelted back squats - 3 x max reps Various warm-ups then 10 x 120kg 9 x 120 9 x 120 B1 DB Bulgarian split squats - 3 x 6/6 3 x 6 per leg x 15kg DBs B2 Snatch grip RDL + shrug - 3 x 10 2 x 10 x 50kg 1 x 10 x 40kg C1 Landmine push press - 3 x 10/10 3 x 10/10 x 15kg C2 Landmine row - 3 x 15 3 x 15 x 15kg C3 Assault bike - 3 x (3 x 10 secs on, 20 secs off) Done

Wednesday 24th May A Bench press - 5 x 5 x 90kg 12 x bar 5 x 60kg 4 x 70 3 x 80 5 x 5 x 90kg Focused on staying tight, getting plenty of leg drive and being explosive off the chest. Only slowed down on last reps of last two sets really. B1 Split stance OH press - 4 x 6/6 4 x 6/6 x 32.5kg B2 V-bar seated row - 4 x 12 4 x 12 x 8 plates B3 Side plank - 4 x 30 secs/side 4 x 30 secs/side x 5kg C Prowler 3 lengths with bodyweight loaded, EMOM for 10 mins DONE! This was one of the most horrible things I've ever had to do in the gym. It's hot (for England - it's about 23C / 77F and humid) so I'm now a horrible sweaty mess.

Thursday 25th May A Paused sumo DL 5x5x80% of 5RM 5 x 60kg 3 x 100 Belt on 5 x 135 5 x 135 5 x 135 5 x 135 5 x 135 B1 Single leg leg press 4 x 8/8 8/8 x 40kg 8/8 x 45 8/8 x 50 8/8 x 50 B2 Leg curl 4 x 12 12 x 5 plates 12 x 5 + mini 12 x 5 + mini 12 x 6 C1 Alternating DB snatches 3 x 10/10 10/10 x 15kg 10/10 x 15 10/10 x 15 C2 Single leg candlesticks 3 x 8/8 8/8 8/8 8/8 Tuesday 30th May A Back squat 3RM test All high bar, no belt 10 x bar 5 x 60kg 4 x 80 3 x 100 3 x 120 3 x 140 3 x 150 Then: 15 x 105kg B1 Alternating forward lunge with 1 DB overhead 2 x 20 x 12.5kg DB, swapping the DB to the other hand after 10 reps B2 Reverse hyper 1 x 12 x 50kg 1 x 12 x 40kg B3 Hollow mans 2 x 30 seconds

Thursday 1st June A Bench press 5RM test 10 x bar 5 x 60kg 4 x 70 3 x 80 2 x 2 x 90 4 x 100 (missed 5th just above chest) 4 x 97.5 (Beth Ditto) B1 Split OH press 3 x 6/6 x 32.5 B2 Seated v-bar row 3 x 12 x 8 plates B3 Side plank 3 x 30 secs/side x 5kg Monday 5th June A Back squat All unbelted 8 x 60kg 5 x 80 3 x 100 2 x 120 3 x 3 x 140 22 x 105 B1 Alternating DB OH lunges 1 x 10/10 x 10kg 2 x 10/10 x 12.5kg B2 Reverse hyper 3 x 12 x 20kg B3 Hollow mans 3 x 30 secs -- Missed a session last week.

Wednesday 7th June A Bench press 3 x max reps @ 100kg 10 x bar 5 x 60kg 4 x 70 3 x 80 2 x 90 1 x 90 Work sets: 5 x 100 (5th rep was the grindiest of grinders) 2 x 100 (stopped there) 2 x 100 (attempted & missed 3rd) B1 Split press 6/6 x 30kg 6/6 x 32.5 6/6 x 35 6/6 x 35 B2 Seated v-bar row 12 x 8 plates 12 x 9 12 x 9 12 x 9 B3 Side plank 30 secs/side x 7kg 30 secs/side x 7 30 secs/side x 7 30 secs/side x 7 C Prowler 15 mins EMOM 2 lengths @ 100kg Done

Thursday 8th June A Paused sumo DL 5RM test 5 x 60kg 3 x 100 3 x 120 Belt on 3 x 140 5 x 160 5 x 180 10kg more than my unpaused 5RM done 5 weeks ago B1 Single-leg leg press 8/8 x 50 8/8 x 55 8/8 x 55 8/8 x 55 B2 Leg curl 12 x 6 plates 12 x 6 12 x 6 12 x 5 C1 Alt. DB snatches 20 x 15kg 20 x 15 C2 Single-leg candlesticks 8/8 8/8

First day of 'test week'! Monday 12th June A Back squat 1RM test All high bar 5 x 60kg 5 x 100 3 x 120 Belt on 1 x 140 1 x 160 1 x 160 1 x 170 (374 lbs) B Unbelted back squat - 1 x max reps @ 70% 10 x 120 C1 Alternating OH DB lunge 10/10 x 12.5 10/10 x 12.5 10/10 x 12.5 C2 Reverse hyper 12 x 40 12 x 42.5 12 x 42.5 C2 Hollow man holds 30 secs 30 secs 30 secs

Thursday 15th June A Bench press 1RM test 8 x bar 8 x bar 5 x 60 4 x 70 2 x 80 2 x 90 1 x 100 1 x 105 1 x 90 Felt easy and fast up to and including 90. 100 & 105 decent reps but not much more there. B Ez curls 4 x 10 x bar+20kg C Dips 4 x max reps: 8, 7, 7, 7 D Assault bike 30 secs on/30 secs off for 10 mins: 91 calories

Friday 16th June A Sumo deadlift 1RM test 5 x 60kg 3 x 100 3 x 120 Belt on 2 x 140 2 x 160 1 x 180 1 x 200 1 x 210 1 x 220 - lifetime PB B Conditioning circuit EMOM for 30 minutes: Min 1: Assault Bike x 10 Cals Min 2: Press Ups x 15 Min 3rowler x 2 Lengths @ 100kg Min 4: Ring Pull Ups x 15 Min 5: KB Swing x 15 @ 20kg Min 6: Rest Done as prescribed except ring pulls, which I did to failure (with rest every 1-2 reps): 6, 5, 5, 5, 3 -- Now on vacation for a week. Weeeee!

Thanks! We had a great time. I ate far too much -- Monday 26th June A1 Front squat - establish 6RM - no belt 6 x 50kg 6 x 70 6 x 90 6 x 100 A2 Good mornings 3 x 12 x 20kg A3 Superman holds 3 x 30 seconds A4 Hollow man holds 3 x 30 seconds B Strongman circuit Two circuits of: 20 walking lunges holding 5kg sandbag 10 D-ball (50kg) clean & jerks 2 x 20m farmers walks with 60kg in each hand Took 5 mins 20 ish on both circuits.

Thursday 29th June A1 DB flat bench press 6 x 20kg DBs 6 x 25s 6 x 30s 6 x 32.5s 6 x 32.5s 6 x 27.5s A2 DB pullover 12 x 20kg 12 x 22.5 12 x 25 12 x 22.5 B1 Push press 6 x 40kg 6 x 45 6 x 50 6 x 50 B2 Lat raise 20 x 3kg DBs 20 x 3s 20 x 3s 20 x 3s C1 Bent over row 12 x 40kg 12 x 45 12 x 45 12 x 40 C2 Reverse cable fly 20 x 0 plates 20 x red bands 20 x yellow bands 20 x yellow bands

Monday 3rd July A1 Front squats 6 x bar 6 x 50kg 4 x 80 3 x 6 x 100 A2 Good mornings 2 x 10 x bar 1 x 10 x 30kg A3 Hollowman holds 3 x 30 secs A4 Superman holds 3 x 30 secs B Strongman circuit 20 walking lunges holding 5kg sandbag 10 alternating 50kg d-ball clean & jerk Farmers walk for 2 lengths of the gym (~20m) with 60kg each hand ~4 mins each circuit

Wednesday 5th July A1 DB bench press 1 x 8 x 20 kg DBs 1 x 6 x 25s 2 x 6 x 30s 2 x 6 x 32.5s A2 DB pullover 2 x 12 x 22.5kg 2 x 12 x 25 B1 Push press 2 x 6 x 50kg 1 x 6 x 55 1 x 6 x 50 B2 Lateral raise 4 x 20 x 3kg DBs C1 Bentover row 4 x 12 x 45 C2 Reverse flyes 4 x 20 x yellow bands Almost 30C today so this was seriously sweaty. -- Thursday 6th July A Banded sumo 12 x 3 @ 30% with green band 12 x 3 @ 65kg with green band 1 min rest between sets B1 Barbell RFE split squat 1 x 5/5 x bar 1 x 5/5 x 40kg 1 x 5/5 x 50 2 x 5/5 x 55 B2 Glute-ham raise 1 x (6 x BWT + 4 x black band-assisted) 3 x 10 x black-band assisted C Conditioning 15 mins EMOM: Min 1: Assault bike 9 calories Min 2: 15 x TRX rows Min 3: 10/10 x 1-arm DB push press @ 12.5kg Min 4: Seated sled pulls, 2 lengths @ 60kg Min 5: rest Another very hot one.

Monday 10th July A1 Front squats 6 x 50kg 3 x 80 3 x 6 x 100 Felt hard today A2 Good mornings 1 x 10 x bar 2 x 10 x 30kg A3 Hollowman holds 3 x 30 secs A4 Superman holds 3 x 30 secs B Strongman circuit 20 walking lunges holding 5kg sandbag 10 alternating 17kg d-ball clean & jerks Farmers walks for 2 lengths of the gym holding 60kg in each hand 2 circuits, something like 3:25 and 3:55 respectively - getting quicker

Wednesday 12th July A1 DB bench press 8 x 20kg DBs 6 x 25s 6 x 32.5s 6 x 32.5s 6 x 32.5s 6 x 32.5s A2 DB pullover 12 x 25kg 12 x 25 12 x 25 12 x 25 B1 Push press 6 x 55kg 6 x 55 6 x 55 6 x 55 B2 Lateral raise 20 x 3kg DBs 20 x 3s 20 x 3s 20 x 3s C1 BB bentover row 12 x 50kg 12 x 50 12 x 50 12 x 50 C2 Banded reverse fly 20 x yellows 20 x yellows 20 x yellows 20 x yellows D Assault bike 3 x 40 cals with 3 mins rest between work sets 4:00 4:02 3:47 -- Thursday 13th July Weight 215.2lbs A Banded sumo 12 x 3 x 40% (90kg) + green band, 1 min rest B1 RFE split squat 5/5 x 50kg 5/5 x 55 5/5 x 60 5/5 x 60 B2 GHR 10 x black 10 x red 10 x red 10 x black C Conditioning 15 mins EMOM: Min 1: Assault bike 10 calories Min 2: 16 x TRX rows Min 3: 10/10 x 1-arm DB push press @ 15kg Min 4: Seated sled pulls, 2 lengths @ 70kg Min 5: rest

Monday 17th July A Front squat - re-t6est 6RM 6 x 50kg 6 x 80 6 x 100 Belt on 6 x 110 5 x 115 - didn't try 6th rep B1 Good morning 2 x 10 x 40kg B2 Hollowman holds 2 x 30 secs B3 Superman holds 2 x 30 secs C Strongman circuit Prowler loaded with 160kg - 2 lengths 6 x 70kg D-ball deadlifts 200m run carrying 30kg sandbag 3 rounds

Thursday 20th July A1 DB bench press 8 x 20s 6 x 27.5s 6 x 32.5s 6 x 35s 5 x 35s - failed 6th 6 x 32.5s A2 DB pullover 12 x 25 12 x 25 12 x 25 12 x 25 B1 Push press 6 x 55 6 x 60 6 x 60 6 x 60 B2 Lat raise 4 x 20 x 3s C1 BB bent over row 12 x 50 12 x 50 12 x 50 12 x 50 C2 Banded reverse fly 20 x yellows 20 x yellows 20 x yellows 20 x yellows -- Monday 24th July A1 Paused front squat - establish 3RM 5 x 50kg 3 x 80 3 x 100 3 x 110 2 x 120 A2 Eccentric-only pull-up 4 x 6 B1 DB step-ups w/ straps 2 x 8/8 x 12.5s 1 x 8/8 x 15s B2 DB skullcrusher press 2 x 8 x 12.5s 1 x 8 x 15s C1 RDL 3 x 8 x 110kg (straps) C2 Alt. seated DB snatch 3 x 16 x 15kg

Thursday 27th July A1 DB bench 3 x 8 x 35kg A2 DB pullover 3 x 10 x 27.5kg B1 Push press 2 x 6 x 60kg, 1 x 6 x 65kg B2 Lateral raise 3 x 20 x 3s C1 BO row 3 x 12 x 50kg C2 Reverse fly 3 x 20 x yellow bands Saturday 29th July A Sumo DL 12 x 3 x 110kg Shredded the crap out of my hands doing this! B1 Split squats 3 x 8/8 x 60kg B2 GHR 3 x 10 x black band C Assault bike 3 x 40 cals with 3 min rest Monday 31st July A1 Paused FSQ 3RM - worked up to 120kg A2 Eccentric pull-ups - 4 x 6 B1 DB step-ups 3x 8/8 x 15s (straps) B2 Skullcrusher press 3 x 8/8 x 15s C1 RDL 120kg x 8, 8, 6 (with straps) C2 Seated alternating DB snatch 3 x 8/8 x 15kg