Saturday morning 10/30
1 mile walk
10 rounds of:
Power clean, 3 front squats, power clean, 1 push press
135lbs
Every 80 seconds
Felt freakin awesome. I’m going to progress this someday.
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Damn. If I’d seen this first I’d have tried to beat it. Oh well. Anyway the goal would be to keep it up for 30 mins.
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That is a good question mate and sorry but the answer is a little long. I have been training for a long time now (30+ years) but there were periods on that where I did no weight training. I started training at 16, consistent for 2 years and made good progress, 18-22 I was at University a d spent more time drinking than training. Started training again at 22 and was mostly consistent for the next 8 years. All of this time I was doing bro splits and trying to build muscle so I didn’t really focus on strength. It’s hard to think back but I would say I hit 1234 some where in the middle of that time maybe by 26. I didn’t train for it, I just trained hard and added weight or reps every week where I could.
At 31 I moved to Australia and stopped training for a few years, then started back in 2010 after had our first child. I wasn’t really doing much just 2 days a week to try to stop from being a slob.
Then shortly after this (about 10 years ago) I decided to start running, I spent the next 5 years becoming a runner. Averaged about 2000km a year over that time, lost a lot of weight and was probably be fittest I have ever been. In 2016 I tore my calf muscle, I was doing a timed 4km run and was slowing down after the finish and it went ping!! Had 16 weeks of re-hab and part of that rehab was for me to go back to lifting some light weights. I finished the rehab and then had 4 weeks to be ready for a half marathon I had signed up for. I did the half race but it was one of the hardest I had done and when I finished I remember thinking that was it, I just didn’t want to run anymore.
So 5 years ago I started in the gym. I started with 2 days a week and literally an empty bar. I slowly added weight each week. I competed in a novice powerlifting comp in Oct 2019 and got 152.5 squat, 110 bench and 182.5 deadlift.
So the short answer is it took me three years of training 2 days a week, from starting with a empty bar to hit 1234.
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Thanks for that, great story!
Where did you move from?
Uk mate.
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New strict press PR. 1x145.
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Congrats!! 200 soon 
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Lol ya right!
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11/1/2021 Monday
Start the week off right.
Warmup on elliptical.
Squats: warmup, then plan was 5x5@225
I got 4x5@225, 1x10@225. Last set went for a rep PR. Anything above 5 was a rep PR, but I got 10 reps. Was really stoked to prove that to myself - just hitting 225 for a single was news a year ago. By rep 8 I was in panic-attack mode, breathing was just panicked gasping and I NEEDED to get the weight off my back. But I got 10.
Superset with single ab rollouts from standing. As far as I could go without faceplanting; on some reps I went further, since I had the wall to stop me. I need to watch videos to see what a “full” rollout looks like. And then try one at home somewhere soft lol.
Bench Press
5x5@185
superset with
Walking lunges 5x10/side, unweighted
Sucked less than BSS @dagill2 I’m not sure if that’s good or bad.
40 curls with empty straight bar.
58 seconds hanging from pullup bar.
Breakfast before this was 5 eggs, greens, turkey slice.
Now having half-gallon milk, heavy whipping cream; bought a can of high-fat cottage cheese, and brought about half-pound or more of chicken thighs for lunch. And some cheese and almonds.
Have I said before that it is very, very hard for me to eat this much? Makes me feel gross. Can’t wait to be done with it.
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congrats on your PR
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Phenomenal work mate. Absolutely Phenomenal.
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Thanks @dagill2 @throwawayfitness
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That is some really nice work. Nothing like chasing a little PR when you feel good and killing it. Quality
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Thanks @simo74
I don’t know if you can tell, but I’m following the gist of what you laid out weeks ago in terms of building volume at manageable weight, then bringing weight up and reps down to build to a peak. I think I am anyway. You have been influential. Thank you!
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It seems to be working for you which is great. Simple accumulation training has been around since the invention of the barbel mate, it’s not sexy and it can seems a little slow and boring for some people but it works for 100% of people. I think I read @T3hPwnisher say that this stuff is simple but it’s not easy or words to that effect. Hard work trumps all mate.
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Wednesday, 11/3/2021
Press five’s pro
5 X 95, 5 x110, 5 x 120
Super set dumbbell rows
Deadlift five’s pro
5X 235, x 5 x 265 ,5X 295
Super set AB roll outs
5 rounds every 2 minutes on the minute
power clean, 3 front squats, power clean, push press
145 pounds
Single arm lat pulldown
3 or 4 by 10
pec deck and rear delt fly machine just for fun one set
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11/5/2021 Friday
Squats 4x3@245, 1x6@245 rep pr
SS db rows
Bench 2x10@175, 1x5@175
Ss 3x10 BSS unweighted
Farmers walk, 105 DBs in each hand. There, drop, short rest, return
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Nice work on the Rep PR my dude
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You’re getting there dude
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Thanks @hustlinghat93 @dagill2
315 is seeming a lot more acheivable than before. Part of it is watching @boilerman just dominate squats and realizing that maybe I, too, have one more rep in me.
Side note - there was a girl next to me, doing hip thrusts, I’m pretty sure I saw 385lbs. And I’m pretty sure she did reps, not a single. Must have weighed 120-130lbs… holy crap that was insane. I have no real hip thrust experience but damn.
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