My Lifting Log

Gladiator Week 2 - Day 4

Warmup:
Dislocates x 30
Pull-ups x 15
Lunges x 25 each
Skipping x 50
—
Barbell Clean and Press 3x5
(Bar x 10, 40 x 5)
60 3x5

KB clean and press ladders
(1,2,3) x 5
28kg (1,2,3) x 5
No rest between sets, only between ladders

30/30/30 boxing x 2 rounds
Skipping x 100

Landmine Lat Raises
Bar x 10
—
Homework: FM push-ups
—-
Pretty good session. Happy to get the 28kg KBs up though I thought I’d do better with the barbell press. Boxing and skipping were easy. Have only done one set of push-ups so far today but will try to fit a few more in before bed.

Gladiator Week 2 - Day 3

Warmup:
Dislocates x 30
Pull-ups (rings) x 10,5
Lunges x 25 each
Skipping x 50
—
Sandbag half mile
4:00
—-
Still breathing heavy. Fucking hard. Still,
I’ve cut almost 45 seconds off my previous best. Pretty happy with that.
—
Homework: Chin ladders

Gladiator Week 2 - Day 2

Warmup:
Dislocates x 30
Pull-ups x 10,5
Lunges x 25 each
Skipping x 50
—
Front Squat 2x3, 1x3+
(Bar x 10, 60 x 5, 80 x 2)
100 2x3, 1x5

RDL 2x8-10
100 2x10 (w straps)

Reverse Sled Drag x 6 trips
2 plates
3 plates
4 plates
5 plates
6 plates
7 plates (140kg)

15/15/15 Boxing x 4 rounds
Skipping x 200
—-
FM Dive Bomber Push-ups
—-
Tough session today. Legs are still very sore. Luckily my weakness on front squats is my upper back so the legs weren’t too taxed. Still reasonably hard though. No grip so used straps to really overload the RDLs. Sled drags were brutal but the conditioning was fine. Trained before work again so have only done one set of dive bomber push-ups so far. Will do a bunch tonight.

Gladiator Week 2 - Day 1

Warmup:
Dislocates x 30
Pull-ups x 15
Lunges x 25 each
Skipping x 50
—
DB Bench x 10, 8, 6+
(30 x 5, 30 x 3)
35 x 10
30 x 8
30 x 8

Weighted Dip 2x6-8
11kg vest x 8,6

4 rounds:
Clapping push-up x 10 (last 2 rounds on bench)
24kg KB swing x 25

Angled bar triceps
45 2x15

Plate raises
15kg 2x20
—
Homework: Chin Ladders
—-
Completed before work. Pretty happy with results. Hamstrings and glutes are super sore from sprints yesterday.

Gladiator Week 1 - Day 6

Warmup:
Dislocates x 30
Push-ups x 20
Pull-ups x 10
Lunges x 15 each
—
8 x 100m sprints
—
Homework: push-ups ladders (5,10,15) x 3
—-
Sprints are never fun. Feeling pretty tired today. Also shoulders are feeling fucked. Kinda hollow and gravelly.

Gladiator Week 1 - Day 5

Warmup:
Dislocates x 30
Push-ups x 20
Pull-ups x 10
Lunges x 15 each
—
Power clean 3x5
70 x 5
75 2x5

Sumo deadlift 2x4-6
(70 x 2, 80 x 2, 100 x 1, 120 x 2, 140 x 2)
150 2x5

Weighted Pull-ups 2x6-8 
20kg x 6
15kg x 6

Battling Ropes
3 rounds:
15 secs alternating
15 secs snakes
15 secs outward circles
15 secs slams
45 secs rest
—-
Pretty good session. I still don’t feel very comfortable pulling sumo but at least my numbers are creeping back up. Reckon I’ll be able to get 160x5 next time this workout comes up.
Thought I’d get both pull-up sets with 20kg but it was not to be. Program called for boxing as conditioning but there’s no bag at PTC so I did the ropes instead.
Sprints tomorrow.
—
Homework: Chin ladders

Gladiator Week 1 - Day 4

Warmup:
Dislocates x 30
Push-ups x 20
Pull-ups x 10
Lunges x 15 each
—
Press 2x5, 1x5+
(Bar x 10, 40 x 5, 50 x 3, 60 x 1, 65 x 1)
60 2x5
60 x 4+4pp

DB Jerk 3x5
(25 x 3, 30 x 3)
35 3x5

Muscle clean and press
Bar 2x20

28kg KB swing x 125
30,25,25,25,20 w ~1min rests
—
Homework: FM Dive Bomber push-ups
—-
Didn’t get to the gym yesterday so I pushed all workouts back one day. Did the FM homework yesterday though so may do something else tonight.
Happy with today’s session. Upped the DB snatch from 30 to 35. Will aim for 40 next time around. Will probably stick with 60 on the press and aim for more reps on that last set. Added the muscle clean and press for a bit of a pump and time under tension.

Gladiator Week 1 - Day 3

Warmup:
Dislocates x 30
Push-ups x 20
Pull-ups x 10
Lunges x 15 each
—
1 mile run
6:46
—
Homework: Chin ladders
—-
Happy with my time. I know I can do better if I pace myself. I come out a little fast and could finish stronger if I knew how long I had to go. Still a decent effort.

Gladiator Week 1 - Day 2

Warmup:
Dislocates x 30
Push-ups x 20
Pull-ups x 10
Lunges x 15 each
—
Valslide curls x 40
10,10,10,10

Squat 2x5, 1x5+
(60 x 5, 80 x 3, 100 x 1)
120 2x5, 1x8

Forward Sled Drag 6x15m trips
2 plates x 1
3 plates
4 plates
5 plates
6 plates
7 plates (140kg)

Rear raises 7.5kg x 20,20,15
—
Homework: FM Push-ups
—-
Good session. Changed to valslide curls from standing hamstring curls to up the difficulty. Man did they burn.
Happy to do work sets with 120 on the squat and knees stayed out where they belong. The sled drags were horrible. Did the full weight which is better than last time. Not tracking homework push-ups have done lots already.

Gladiator Week 1 - Day 1

Warmup:
Dislocates x 30
Push-ups x 20
Pull-ups x 10
Lunges x 15 each
—
Incline Press 2x6-8
(Bar x 10, 40 x 5, 50 x 5, 60 x 3)
75 x 6
70 x 7

One arm DB bench 3x6
(20 x 5, 27.5 x 3)
35 x 6,6,6

Dips x 50
20,12,10,8

Skipping 3x3 min rounds

Angled bar triceps
40 x 25,20,15
—-
Good session. Looking forward to beating old scores and continuing my improvement!
After last Friday my back and shoulders were killing me. Everything from my lower traps and lat attachment right up to my skull. Couldn’t put my arms overhead without pain. Spent the whole weekend doing various mobs and stretches. Smashed the whole area with a tennis ball and also got a (very average) Chinese massage. Feeling better by today which is good. They still need more work though.
Speaking of which, I got a copy of Becoming a Supple Leopard by Kelly Starret (of MobilityWOD). Such a great book. Highly recommend it.