Into the final stretch now, and I’m feeling great! Now is the time when my astute trainer at Sports Science Institute of South Africa, Rodet, and I will start pushing for my maximums. Membership to the ‘Triple Digit Club’ (that’s 100kg in the ‘big 3’ – deadlift, bench press and back squat) is still on the horizon, it’s only a question of distance.

Rodet and I were chatting during our weekly one-on-one session, and we agreed that joining the ‘Trip Digit Club’ for the bench press would probably be my biggest challenge. My deadlifts are looking good, and my back squats are pretty solid, but if I’m being honest, it’s the bench press where there’s room for improvement. So… one rep at a time and we shall see.

Day 100 of the #MHTeamFit #100DaysToMuscle has officially been unveiled as Tuesday the 23rd of August, which is when all of us involved in the Challenge will have our reassessments. Fingers crossed there are some huge improvements! Not just for me, but for all of us. There may be some witty banter between the five of us, but at the end of the day we’re really competing against ourselves – our toughest rivals, some may say.

Here’s is this week’s RIPT classes that had us sweating buckets:

Monday (Day 1):

Warm-up – 2 x 2 mins cardio & dynamic stretches with lift prep.

Primary Lifts –  Triphasic bench press (3-2-1 secs – 6 x 6) ss Triphasic push-ups (5-3-1 secs – 6 x 5)

MetCon – Battle rope: “X” slams / Burpee slams; MB: kneeling slams / MB put; Body weight: bench step-overs / ring rows (60:60 secs work:rest ratio) – *first 30 secs of rest after each station = side plank (R) / side plank (L) / fury plank / dynamic fury plank / straight-leg raises / hollow hold

Finisher – 2 x 3 mins shuttle runs (20 m) with 3 mins rest

Cool-down – foam roll & static stretches

Wednesday (Day 2):

Warm-up – 2 x 2 mins cardio & dynamic stretches with lift prep.

Primary Lifts – Deadlifts (6 x 6) ss Single-leg glute-ham. bridge (6 x 5/leg)

MetCon – Turkish get-ups / starfish / Pezziball hamstring curls / Paloff press / high knees / jackknives / max. effort row ergo. (2 x 60:30 secs work:rest ratio)

Finisher – MB Burpee countdown (3-2-1)

Cool-down – foam roll & static stretches

 

Friday (Day 3):

Warm-up – 2 x 2 mins cardio & dynamic stretches with lift prep.

Primary Lifts – Triphasic back squat (3-2-1 secs – 6 x 6) ss KB split squat (6 x 5/leg)

MetCon – inverted rows / push press (BB only) / resisted plyo lunges / power cleans (BB only) / explosive step-ups (2 x 40:20 secs work:rest ratio) *Round 1: Burpees after each station (40:20); Round 2: running laps (70 m track) after each station (40:20)

Finisher – MB sit-ups (20-10-5) / body weight squats (20-10-5) shuttle sprints (for 80 m)

 

Cool-down – foam roll & static stretches

 

Until next time!