It’s on my list. Its a long list, but I do have many years to do this.
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Work for today:
Plyo push ups: 3 x 5
Bench: worked up to 80kg x 5
Then 62.5kg x lots
Smith incline bench 3 x 15
Rows 5 x 10
Cable side lateral 21’s x 3 each side
Squat: 8 x 3 @ 90kg
Notes:
- Bench felt better today. Not quite a PR, but much closer. Went back to the way I used to do bench, plenty of band pull aparts to warm up, plus a couple of over warm up singles (at 90kg in this case). Not good but better.
- Not really interested in tracking FSL work anymore. Too many rep records flying about. Landed some where between 15 and 20 today I reckon.
- Squats suck. This 8 x 3 definitely takes plenty out of you.
- As part of my #committed challenge, I sat down and wrote out the complete workouts for roughly the remainder of the challenge, including weights etc. Should land me around Christmas. A few things stand out: I won’t be squatting or deadlifting heavy weights by Christmas so I’d better make sure they’re moving pretty quickly.
On the flip side, my upper body better get a lot stronger pretty quick, some of the weights look pretty serious. On the bright side, if i do the sessions as planned, a 1 plate press is more than a given and a 2 plate bench is almost a guarantee. 3 plate squat and 4 plate deadlift? Definitely an ambitious target.
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For deadlifts why not just keep 531 but instead of doing the amrap set just work up to a heavy triple each time. Just add a small amount to your max triple each session.
I considered just doing 3s PRO. But I figured I could use some more tricks up my sleeve so why not try something new?
Fair enough but remember the only trick is hard work 
All my current training comes from Wendler, Dan John and @T3hPwnisher and has done for many, many years. I reckon I can afford to add another name
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Work for today:
Jumps: 5 x 3
Squats: worked up to 87.5kg x 5
Then: 5 x 5 paused at 70kg
RDL: 3 x 15 @ 70kg
Bench: 8 x 3 @ 80kg
Pull downs: 5 x 10
Seated press: 8 x 3 @ 50kg
Notes:
- Went into this session feeling pretty spent already. Tired, sore, stiff and with a pain in my side that set off everytime I braced. Limited everything that I could limit sensibly. Kept Rdls light and easy, jumps low, etc.
- Band pull aparts are definitely the key for bench for me. After the embarrassing debacle last time I tried this session, no real issues this time. Felt pretty solid. Only difference is the band pull aparts.
- This is by far my most extensive session. Almost at the point where I’d consider moving some stuff to another day, because I can see myself dreading this one.
- All in all I’m happy to have got all the work done, and done well. And I’m even happier to be able to lie in a hot bath and feel sorry for myself. That was definitely a tough session.
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Sounds like an odd question but, How are you doing your band pull aparts ? When I was at the workshop recently the guys had me do pull aparts like I was doing a bench press. This really helped with the cue of bending the bar when you lower it. I try to keep my wrists neutral like in the bench press and my forearms traveling in the same path as bench. It has really helped me with staying tight in the bench.
I hadn’t really put much thought into it to be honest, but that is probably what I do. Hands stay as if they were holding a bar, arms mostly straight and do a “reverse fly” until the band touches my chest. Aim to touch at the same place the bar touches.
So a bench press motion, but with straight (ish) arms.
I might be wrong, they may not be the game changer, but they’re so easy to do I see no reason to stop.
Watch it when you do it next time and see if you are pulling the band back but pulling the shoulders back or more separating the band by doing a tricep extension and using speed
Will do. Think it’s about a week until my next bench session (which I can’t pretend I’m not grateful for), so I’ll do my best to remember.
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Work for today:
Clean and Press: 60kg x 1-1-2-2-2
Deadlift: 5 x 5 @ 102.5kg
Seated Press: worked up to 50kg x 8
Then: 2 x drop sets
Wendler rows: 2 x 20 @ whole stack
Cable chest flys: 5 x 12, ss. push ups to failure.
Walking lunges: 5 x 10 @ 10kg
Notes:
- Felt really tired coming into this so lowered the volume where I could and tried to focus on really getting the most from every set.
- shortened rest periods noticeably on chest fly superset and walking lunges. Definitely ramps up the difficulty noticeably, and shortens workout time. Win win. I’ll try and do that in future.
- Generally unremarkable session. I was tired, I did the work, I went home. Won’t make a great film.
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How are these feeling? I’ve been doing 5 sec holds on the concentric since my weights are restricted. Brutal.
I do “some” holds on the concentric. Nothing very structured, just as and when I feel like it’s useful. Same with raises and chest flys. Any exercise I can convince myself it’s about the muscle not the weight, basically.
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I noticed you’ve maxed out the weight stack. Add some holds at the top and a stretch at the bottom to get more out of the weight. You could also try doing single arm.
I kind of do that already, I just don’t record it or structure it. Try to forget numbers on the more bodybuilder type stuff and chase the strain.
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And apparently I missed review Sunday. Probably because it was a really uneventful week. Nothing to see here
I realise I haven’t logged a conditioning session for a while. I guess they normally just get squeezed in when pushed for time, and mostly flirt with the line of being considered a proper session. Not sure on the benefits of trying to log literally everything.
Today’s session:
“Humane burpee” remix:
10 swings (36kg bell)
10 front squats (40kg)
10 push ups
10 swings
9 squats
9 push ups
10 swings
8 squats etc…
Kept me moving for 15mins or so, not as challenging as expected. Will need tweaking if I want to challenge myself.
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Just add burpees to it at the start, 10, 9, 8 etc etc
I’ve noticed that I log what is important to me at the time. If I decide to make cardio and conditioning into a pillar of my training, I’ll log it and I’ll reap the benefits. If it’s too sporadic, I’ll stop logging it altogether and I will reap the consequences. I think at least detailing what you did that day will give you a good idea of how active you need to be to achieve a certain look or strength level.
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