What I'm Training
5 sessions
Plus mountain biking, hiking, learning to ski, the occasional parkrun, and running with the dog.
Day 1 - Legs
Look Good
- Hack / Pendulum Squat: 4 × 8–12
- Leg Press: 10 reps to ~2 RIR, then 50% load × 60s
- Hamstring Curl: 3 × 10–15
- Calf Raises: 15 reps
- Deadbugs: 3 × 10 per side
Feel Good
StairMaster
- Steady effort, record the time
Move Good
- Couch Stretch: 60s per side
- Ankle Rocks: 10 per side
- Calf Stretch: 60s per side
- 90/90 Hip Switches: 8 per side
Day 2 - Pull & Arms
Look Good
- Machine Pullover: 3 × 10–12
- Neutral Grip Lat Pulldown: 3 × 10–12
- Supported / Plate-loaded Row: 3 × 10–12
- Face Pulls: 3 × 15–20
- Preacher Curl: 3 × 10–12
- Overhead Cable Tricep Extension: 3 × 10–12
- Suitcase Carry: 3 × 30–40m per side
Feel Good
Partner Row Relay
- 5 × 500m each
- I-go-you-go
Move Good
- Open-book Thoracic Rotations: 8 per side
- Wall Slides: 10 slow reps
- Lat Stretch: 60s per side
- Doorway Pec/Shoulder Stretch: 45–60s per side
Day 3 - Push & Shoulders
Look Good
- Machine Chest Press: 3 × 10–12
- Incline Chest Press: 3 × 10–12
- Rear Delt Machine: 3 × 12–15
- Front / Lateral Raise 1-to-10 Ladder: 2 rounds, swapping which raise starts
- Preacher Curl: 3 × 10–12
- Tricep Pushdown: 3 × 12–15
- Landmine Rotational Press: 3 × 8 per side
Feel Good
Partner EMOM 18 - 3 rounds
- Min 1–2: Row, 12 cal each
- Min 3–4: Echo Bike, 12 cal each
- Min 5–6: Box Step-ups, 12 reps each
Move Good
- Open-book Rotations: 8 per side
- Wall Slides: 10 reps
- Cross-body Rear-shoulder Stretch: 60s per side
- Lat Stretch: 60s per side
Day 4 - Squat & Glutes
Look Good
- Barbell Back Squat: 3 × 5 (submaximal)
- Independent Leg Press: 3 × 10 per side
- Leg Extension: 1–2 × (10 reps + 10s hold at top / 10 reps + 10s hold at mid / 10 reps)
- Glute Machine: 3 × 12–15
- Seated Calf Raise: 3 × 15–20
Feel Good
Partner Echo Bike
- 10 cal each, I-go-you-go
- 8 rounds each
Move Good
- 90/90 Hip Switches: 8 per side
- Hamstring Stretch: 60s per side
- Figure-four / Glute Stretch: 60s per side
- Gentle Spinal Rotations: 8 per side
Day 5 - Upper Body
Look Good
- Machine Pullover: 3 × 10–12
- Machine Chest Press: 3 × 10–12
- Rear Delt Machine: 3 × 12–15
- Preacher Curl: 3 × 10–12
- Rope Tricep Pushdown: 3 × 12–15
- Forearm Plank KB Drag: 3 × 8 per side
Feel Good
Partner Chipper - shared, split however you want
- 2,000m Row
- 100 Box Step-ups
- 80 Cal Echo Bike
- 60 Sit-ups
Move Good
- 90/90 Hip Switches: 8 per side
- Open-book Rotations: 8 per side
- Couch Stretch: 60s per side
- Lat / Shoulder Stretch: 60s per side
Personal Records
Squat
220 kg
+128 kg from 2023
Bench
130 kg
+48 kg from 2023
Deadlift
265 kg
+175 kg from 2023