## Just keep showing up!

**Moderator:** Dux

### Re: Training the basics, an exercise in efficiency.

Training 13.01.2016

1pm:

2.5 mile walk wearing 40lb weighted vest, 41 minutes

5pm:

NSP W1D2

1a. Bench: bar x 10, 50kg x 10, 70kg x 8, 77.5kg x 5 x 8

1b. Cable row (with 2ct pause): ‘50’ x 15, ‘80’ x 5 x 10

2a. Seated db ohp (don’t lock out for constant tension): 17.5kg x 15/15/15/13/12

2b. Leg raises: 5 x 10

3a. db lateral raises: 9kg x 3 x 12

3b. cable facepulls: ‘35’ x 15, ‘50’ x 2 x 8

3c. tricep pushdowns: ‘50’ x 3 x 20

1pm:

2.5 mile walk wearing 40lb weighted vest, 41 minutes

5pm:

NSP W1D2

1a. Bench: bar x 10, 50kg x 10, 70kg x 8, 77.5kg x 5 x 8

1b. Cable row (with 2ct pause): ‘50’ x 15, ‘80’ x 5 x 10

2a. Seated db ohp (don’t lock out for constant tension): 17.5kg x 15/15/15/13/12

2b. Leg raises: 5 x 10

3a. db lateral raises: 9kg x 3 x 12

3b. cable facepulls: ‘35’ x 15, ‘50’ x 2 x 8

3c. tricep pushdowns: ‘50’ x 3 x 20

I'd say on the bottom of that self-actualisation pyramid shit, proper decent coffee is in there with wifi, tits, food and shelter

### Re: Training the basics, an exercise in efficiency.

Training 14.01.2016

1pm - run/walk 3 miles looping past the monkey bars three times in order to do a set of pull ups. 33 minutes including the pull ups. BW x 10/9/9.

1pm - run/walk 3 miles looping past the monkey bars three times in order to do a set of pull ups. 33 minutes including the pull ups. BW x 10/9/9.

I'd say on the bottom of that self-actualisation pyramid shit, proper decent coffee is in there with wifi, tits, food and shelter

### Re: Training the basics, an exercise in efficiency.

Training 15.01.2016

1pm. NSP W1D3

1. Deadlifts Bar x 10 70kg x 10 100kg x 8 120kg x 5 x 8

2a. Squats: 60kg x 15 90kg x 4 x 12

2b. Inverted rows: 5 x 15

3. Defrancos 3/6/12 bicep circuit: 3x thru

1pm. NSP W1D3

1. Deadlifts Bar x 10 70kg x 10 100kg x 8 120kg x 5 x 8

2a. Squats: 60kg x 15 90kg x 4 x 12

2b. Inverted rows: 5 x 15

3. Defrancos 3/6/12 bicep circuit: 3x thru

I'd say on the bottom of that self-actualisation pyramid shit, proper decent coffee is in there with wifi, tits, food and shelter

### Re: Training the basics, an exercise in efficiency.

17.01.2016

6.45pm NSP W1D4

1a. OHP:

Bar x 10

35kg x 10

50kgx 8/7/6/6/6 poor

1b. Pullaparts: 7 x 20

2a. Low incline db bench: 20kg x 5 x 15

2b. Chest supptd db rows: 20kg x 5 x 15

3a. Pallof press: '40' x 3 x 10/10

3b.inclined tricep bar skullkrushers: bar+15kg x 3 x 15

6.45pm NSP W1D4

1a. OHP:

Bar x 10

35kg x 10

50kgx 8/7/6/6/6 poor

1b. Pullaparts: 7 x 20

2a. Low incline db bench: 20kg x 5 x 15

2b. Chest supptd db rows: 20kg x 5 x 15

3a. Pallof press: '40' x 3 x 10/10

3b.inclined tricep bar skullkrushers: bar+15kg x 3 x 15

### Re: Training the basics, an exercise in efficiency.

18.01.2016

12.45pm NSP W2D1

1a. Squats:

bar x 10

60kg x 10

100kg x 5

120kg x 5

112.5kg x 4 x 8

1b. 3pt deadstop db row (big stretch each rep)

20kg x 8 x 10/10

2a. RDL: 60kg x 10, 92.5kg x 4 x 10

2b. Shrugs: 60kg x 10, 92.5kg x 4 x 10

3a. decline bench sit ups: +12kg kb x 3 x 15

3b. X-body curls: 17.5kg x 3 x 12/12

19.01.2016

5.30am - walk 5 miles with G in sling, 83 minutes

1pm - run/walk 3 miles in 31 minutes. Loop past monkey bars twice for bw pull ups x 9, 10.

12.45pm NSP W2D1

1a. Squats:

bar x 10

60kg x 10

100kg x 5

120kg x 5

112.5kg x 4 x 8

1b. 3pt deadstop db row (big stretch each rep)

20kg x 8 x 10/10

2a. RDL: 60kg x 10, 92.5kg x 4 x 10

2b. Shrugs: 60kg x 10, 92.5kg x 4 x 10

3a. decline bench sit ups: +12kg kb x 3 x 15

3b. X-body curls: 17.5kg x 3 x 12/12

19.01.2016

5.30am - walk 5 miles with G in sling, 83 minutes

1pm - run/walk 3 miles in 31 minutes. Loop past monkey bars twice for bw pull ups x 9, 10.

### Re: Training the basics, an exercise in efficiency.

Wednesday 20.01.2016

4.45pm - NSP W2D2

1. Bench

Bar x 10

50kg x 10

70kg x 8

82.5kg x 5

77.5kg x 4 x 8

2. Inverted rows: bw x 10, +15kg x 5 x 8

3a. Seated db ohp: 17.5kg x 5 x 15

3b. Leg raises: 5 x 12

4. Tricep pushdowns: '50' x 3 x 15

4.45pm - NSP W2D2

1. Bench

Bar x 10

50kg x 10

70kg x 8

82.5kg x 5

77.5kg x 4 x 8

2. Inverted rows: bw x 10, +15kg x 5 x 8

3a. Seated db ohp: 17.5kg x 5 x 15

3b. Leg raises: 5 x 12

4. Tricep pushdowns: '50' x 3 x 15

### Re: Training the basics, an exercise in efficiency.

Wed 27.01.2016

NSP W3 D2

1a. Bench: warm ups, 82.5kg x 2 x 5, 77.5kg x 8, 8, 15 (felt good so did amrap on final set)

1b. Cable row: '50' x 10, '80' x 7 x 8

2a. seated db ohp: 20kg x 3 x 15

2b. leg raises: small orange med ball between feet x 3 x 10

NSP W3 D2

1a. Bench: warm ups, 82.5kg x 2 x 5, 77.5kg x 8, 8, 15 (felt good so did amrap on final set)

1b. Cable row: '50' x 10, '80' x 7 x 8

2a. seated db ohp: 20kg x 3 x 15

2b. leg raises: small orange med ball between feet x 3 x 10

### Re: Training the basics, an exercise in efficiency.

Thurs 28.01.2016

run/walk 3 miles, 29 minutes

run/walk 3 miles, 29 minutes

### Re: Training the basics, an exercise in efficiency.

Fri 29.01.2016

NSP W3 D3&4 combined

1. Deadlifts: warm ups, 127.5kg x 2 x 5, 120kg x 3 x 8

2a. OHP: warm ups: 52.5kg x 2 x 5, 50kg x 3 x 8

2b. high bar squats: 90kg x 5 x 12

3a. low inc db bench: 20kg x 5 x 15

3b. inv row: bw x 15/15/12/12/12

NSP W3 D3&4 combined

1. Deadlifts: warm ups, 127.5kg x 2 x 5, 120kg x 3 x 8

2a. OHP: warm ups: 52.5kg x 2 x 5, 50kg x 3 x 8

2b. high bar squats: 90kg x 5 x 12

3a. low inc db bench: 20kg x 5 x 15

3b. inv row: bw x 15/15/12/12/12

### Re: Training the basics, an exercise in efficiency.

Sat 30.01.2016

rugby: benched for the 1s vs Norwich. played 20 minutes at 6!!!

rugby: benched for the 1s vs Norwich. played 20 minutes at 6!!!

### Re: Training the basics, an exercise in efficiency.

Mon 01.02.2016

NSP W4 D1

1. Squats: warm ups, 120kg x 3 x 5, 112.5kg x 2 x 8

2a. RDL: 60kg x 10, 90kg x 5 x 10 (focus on form)

2b. Shrugs: 60kg x 10, 90kg x 5 x 10

3a. Chest supported BB row: 50kg x 4 x 15

3b. Pallof press: '40' x 4 x 12/12

3c. db X-body curls: 17.5kg x 2 x 12/12, 2 x 10/10

3d. db lateral raises: 10kg x 4 x 12

NSP W4 D1

1. Squats: warm ups, 120kg x 3 x 5, 112.5kg x 2 x 8

2a. RDL: 60kg x 10, 90kg x 5 x 10 (focus on form)

2b. Shrugs: 60kg x 10, 90kg x 5 x 10

3a. Chest supported BB row: 50kg x 4 x 15

3b. Pallof press: '40' x 4 x 12/12

3c. db X-body curls: 17.5kg x 2 x 12/12, 2 x 10/10

3d. db lateral raises: 10kg x 4 x 12

### Re: Training the basics, an exercise in efficiency.

Tues 02.02.2016

run/walk 3 miles in 28:30

run/walk 3 miles in 28:30

### Re: Training the basics, an exercise in efficiency.

Wed 03.02.2016

1pm - walk 3.25 miles in 47 minutes

5pm - NSP W4 D2

1a. Bench:

bar x 2 x 10

50kg x 10

70kg x 8

82.5kg x 3 x 5

77.5kg x 8, 17 (felt good so did amrap on the final set instead of 8)

1b. wide bar cable seated row: '50' x 10, '80' x 7 x 10

2a. seated db ohp: 20kg x 15, 14, 12, 11, 10

2b. leg raises: small orange med ball between feet x 2 x 10, bw only x 3 x 12

3a. cable facepulls: '35' x 3 x 15

3b. cable tricep pushdowns: '40' x 3 x 25

1pm - walk 3.25 miles in 47 minutes

5pm - NSP W4 D2

1a. Bench:

bar x 2 x 10

50kg x 10

70kg x 8

82.5kg x 3 x 5

77.5kg x 8, 17 (felt good so did amrap on the final set instead of 8)

1b. wide bar cable seated row: '50' x 10, '80' x 7 x 10

2a. seated db ohp: 20kg x 15, 14, 12, 11, 10

2b. leg raises: small orange med ball between feet x 2 x 10, bw only x 3 x 12

3a. cable facepulls: '35' x 3 x 15

3b. cable tricep pushdowns: '40' x 3 x 25

### Re: Training the basics, an exercise in efficiency.

Thurs 04.02.2016

1pm - v. gentle jog/walk, 3.2 miles in 40 minutes

1pm - v. gentle jog/walk, 3.2 miles in 40 minutes

### Re: Training the basics, an exercise in efficiency.

Friday 05.02.2016

12.45pm - NSP W4 D3

1. Deadlift

bar x 10

70kg x 2 x 10

110kg x 5

127.5kg x 3 x 5

120kg x 2 x 8

2a. High bar squats: 95kg x 5 x 8

2b. WG pull-ups: 6 x 6

3. kneeling roll outs: 2 x 15

12.45pm - NSP W4 D3

1. Deadlift

bar x 10

70kg x 2 x 10

110kg x 5

127.5kg x 3 x 5

120kg x 2 x 8

2a. High bar squats: 95kg x 5 x 8

2b. WG pull-ups: 6 x 6

3. kneeling roll outs: 2 x 15

### Re: Training the basics, an exercise in efficiency.

Sunday 07.02.2016

6pm - NSP W4 D4

1a. OHP:

bar x 10

40kg x 5

52.5kg x 3 x 5

50kg x 2 x 8

1b. Pullaparts: 7 x 20

2a. low inc db bench: 22.5kg x 15, 15, 15, 14, 15

2b. db rows: 22.5kg x 5 x 12

3. Tricep pushdowns: '60' x 10, '50' x 10, '40' x 15, '30' x 20

6pm - NSP W4 D4

1a. OHP:

bar x 10

40kg x 5

52.5kg x 3 x 5

50kg x 2 x 8

1b. Pullaparts: 7 x 20

2a. low inc db bench: 22.5kg x 15, 15, 15, 14, 15

2b. db rows: 22.5kg x 5 x 12

3. Tricep pushdowns: '60' x 10, '50' x 10, '40' x 15, '30' x 20

### Re: Training the basics, an exercise in efficiency.

Monday 08.02.2016

1pm - NSP W5 D1

1. Squats:

bar x 2 x 10

60kg x 10

100kg x 5

120kg x 4 x 5

112.5kg x 8

2a. RDLs: 60kg x 10, 92.5kg x 5 x 8

2b. Shrugs: 60kg x 10, 92.5kg x 5 x 10

3a. parallel grip pull-ups: bw x 10/9/8

3b. pallof press: '50' x 3 x 10/10

1pm - NSP W5 D1

1. Squats:

bar x 2 x 10

60kg x 10

100kg x 5

120kg x 4 x 5

112.5kg x 8

2a. RDLs: 60kg x 10, 92.5kg x 5 x 8

2b. Shrugs: 60kg x 10, 92.5kg x 5 x 10

3a. parallel grip pull-ups: bw x 10/9/8

3b. pallof press: '50' x 3 x 10/10

### Re: Training the basics, an exercise in efficiency.

Wed 10.02.2016

1pm - walk 3.25 miles with 40lb vest in 47 minutes

5pm - NSP W5 D2

1a. Bench: bar x 20, 60kg x 10, 82.5kg x 4 x 5, 77.5kg x 12

1b. Wide grip cable seated row: '50' x 10, '80' x 6 x 10

2a. seated db OHP: 20kg x 15/15/15/15/14

2b. leg raises: with small orange med ball between feet x 5 x 10

3a. Dips: bw x 3 x 10

3b. facepulls: '35' x 3 x 20

1pm - walk 3.25 miles with 40lb vest in 47 minutes

5pm - NSP W5 D2

1a. Bench: bar x 20, 60kg x 10, 82.5kg x 4 x 5, 77.5kg x 12

1b. Wide grip cable seated row: '50' x 10, '80' x 6 x 10

2a. seated db OHP: 20kg x 15/15/15/15/14

2b. leg raises: with small orange med ball between feet x 5 x 10

3a. Dips: bw x 3 x 10

3b. facepulls: '35' x 3 x 20

### Re: Training the basics, an exercise in efficiency.

Thurs 11.02.2016

1.30pm - walk 3.35 miles with 40lb vest in 44 minutes

1.30pm - walk 3.35 miles with 40lb vest in 44 minutes

### Re: Training the basics, an exercise in efficiency.

Friday 12.02.2016

5pm NSP W5 D3

1. Deadlift:

55kg x 10

85kg x 8

105kg x 5

127.5kg x 4 x 5, 120kg x 8

2a. High bar squats: 60kg x 10, 95kg x 5 x 10

2b. Seal rows: 55kg x 10, 65kg x 2 x 10

3. Defranco 3-6-12 bicep circuit, 3 times through

4a. Kneeling roll outs: 3 x 15

4b. pullaparts: 3 x 15

5pm NSP W5 D3

1. Deadlift:

55kg x 10

85kg x 8

105kg x 5

127.5kg x 4 x 5, 120kg x 8

2a. High bar squats: 60kg x 10, 95kg x 5 x 10

2b. Seal rows: 55kg x 10, 65kg x 2 x 10

3. Defranco 3-6-12 bicep circuit, 3 times through

4a. Kneeling roll outs: 3 x 15

4b. pullaparts: 3 x 15

### Re: Training the basics, an exercise in efficiency.

Saturday 13.02.2016

4.15pm NSP W5 D4

1. OHP:

bar x 2 x 10

40kg x 8

52.5kg x 4 x 5, 50kg x 8

2. Rack chins:

bw x 3 x 8

+10kg x 3 x 8

3a. low inc. db bench: 25kg x 5 x 15

3b. lying rear delt flies:7kg x 5 x 15

3c. pallof press: '50' x 3 x 12/12

4.15pm NSP W5 D4

1. OHP:

bar x 2 x 10

40kg x 8

52.5kg x 4 x 5, 50kg x 8

2. Rack chins:

bw x 3 x 8

+10kg x 3 x 8

3a. low inc. db bench: 25kg x 5 x 15

3b. lying rear delt flies:7kg x 5 x 15

3c. pallof press: '50' x 3 x 12/12

### Re: Training the basics, an exercise in efficiency.

Mon 15.02.2016

7.15am - walk 4.5 miles with G in sling

10.15am - NSP W6 D1 (test squat max, cut accessory volume in half)

1. Squat:

bar x 10

70kg x 6

100kg x 3

120kg x 3

140kg x 1

155kg x 1

165kg x 1

175kg x 1 (+5kg since week 0)

2a. RDL: 60kg x 15, 92.5kg x 2 x 10

2b. Shrugs: 60kg x 15, 92.5kg x 2 x 10

3a. BB curls: 20kg x 2 x 25

3b. decline bench sit ups: 2 x 15

7.15am - walk 4.5 miles with G in sling

10.15am - NSP W6 D1 (test squat max, cut accessory volume in half)

1. Squat:

bar x 10

70kg x 6

100kg x 3

120kg x 3

140kg x 1

155kg x 1

165kg x 1

175kg x 1 (+5kg since week 0)

2a. RDL: 60kg x 15, 92.5kg x 2 x 10

2b. Shrugs: 60kg x 15, 92.5kg x 2 x 10

3a. BB curls: 20kg x 2 x 25

3b. decline bench sit ups: 2 x 15

### Re: Training the basics, an exercise in efficiency.

Tues 16.02.2016

1pm - walk 3 miles in 40lb vest, 45 minutes

8pm - NSP W6 D2 (test bench max, cut accessory volume in half)

1. Bench:

bar x 2 x 10

50kg x 5

70kg x 3

90kg x 3

100kg x 1

110kg x 1

117.5kg x 1

122.5kg x 1 (+7.5kg from week 0)

2. Cable row: '50' x 15, '80' x 2 x 12

3a.seated db ohp: 20kg x 3 x 10

3b. leg raises: 3 x 10

4. cable rear delt flies: '10' x 2 x 12

1pm - walk 3 miles in 40lb vest, 45 minutes

8pm - NSP W6 D2 (test bench max, cut accessory volume in half)

1. Bench:

bar x 2 x 10

50kg x 5

70kg x 3

90kg x 3

100kg x 1

110kg x 1

117.5kg x 1

122.5kg x 1 (+7.5kg from week 0)

2. Cable row: '50' x 15, '80' x 2 x 12

3a.seated db ohp: 20kg x 3 x 10

3b. leg raises: 3 x 10

4. cable rear delt flies: '10' x 2 x 12

### Re: Training the basics, an exercise in efficiency.

**Thursday 18.02.2016**

1pm - 3.2mile walk wearing 40lb vest in 44 minutes

**Friday 19.02.2016**

7.15pm - NSP W6 Days 3 & 4 combined

1. Deadlift:

bar x 10

70kg x 5

110kg x 3

130kg x 1

150kg x 1

170kg x 1

belt on...

185kg x 1 - EASY (and 5kg up on preprogram max)

200kg x 1 - not a max, close though. Left it there.

2. OHP:

bar x 8

40kg x 3

50kg x 1

60kg x 1

70kg x 1

77.5kg x 1 (up 2.5kg on preprogram max)

82.5kg x fail just above forehead

80kg x 1 - true max effort

**Saturday 20.02.2016**

rugby - played 80 minutes for our 2s at loosehead, scored our 3rd try in a 27-3 bonus point win against Broadland, the previously unbeaten league leaders

**Monday 22.02.2016**

11.45am - NSP W7 D1

1. Squat:

bar x 2 x 10

70kg x 5

110kg x 5

125kg x 5 x 5

2a. Stick assisted ghetto ghr: 5 x 8

2b. WG LPD: '50' x 12, '65' x 4 x 12

- didn't do RDLs and Shrugs as lower back and neck still suffering from rugby

Facepulls - neck was feeling this, abandoned after 5 reps

3a. EZ bar curls

+10kg x 15

+15kg x 15

+17.5kg x 15

+17.5kg x 11, plus 4 cheat reps with slow concentrics

3b. decline bench sit ups:

bw x 10

+16kg x 10

+20kg x 2 x 10

### Re: Training the basics, an exercise in efficiency.

**Tues 23.02.2016**

1pm - walk 3.2 miles wearing 40lb vest in 42:30

**Wed 24.02.2016**

1pm - walk 3 miles in 40ish minutes via the Post office

4.45pm - NSP W7 D2

1a. Bench: 60kg x 10, 80kg x 8, 87.5kg x 5 x 5

1b. DoubleD grip cable seated row: '50' x 15, '65' x 15, '80' x 15, '95' x 2 x 12

- straight in with the bench as working in with a couple of bros and couldn't be bothered to strip the bar back to empty

2a. seated db ohp: 15kg x 15, 22.5kg x 12, 10, 10, 8

2b. leg raises: 5 x 10

- shoulders and neck still achey from rugby so stayed away from failure on the ohp

3a. CGBP to 2board: 40kg x 10, 60kg x 10, 80kg x 10, 95kf x 5

3b. Pull aparts: 4 x 20