Great squatting. Looks like you’re back, mate!! 
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@simo74 thanks, happy to see that 3 plates didn’t feel like a major issue, it’s been a few months since I back squatted.
Indeed, huge props to you for all the advice and support over the injury, very much appreciated. Now to stay injury free and progressing.
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The surf today ended up being phenomenal, pretty gentle ended up making a fair bit of progress.
The weather was awesome as well. Had a great day despite some less than ideal news.
Surf this morning:
View from the sauna at my work away day:
(It’s a hard life but someone’s got to do it!)
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You are very welcome, my friend but I didn’t do much beyond some guidance and reassurance. The rest was all you!
That would have been great advice for me also 
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That was the big thing that was needed, don’t downplay your help and advice!
Always sage advice:
“I’m injured”
“Don’t be”
30/04/25
Surf has gone, so the gym got a little bit of love this morning.
A1) Bench: 60, 80, 90, 100kg x 5, 110kg x 7
A2) Seated Cable rows: 80kg x 15 x 5 sets
B1) Chest supported DB row: 25, 30, 35kg x 5
B2) med Inc DB bench: 25, 30, 35kg x 5
Short and sweet, squeezing in what I can. Might have a bit more space over the next few days.
Happy with how the bench went, considering I haven’t really done flat bench consistently recently and this is fasted morning training. Felt good this morning.
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You should be happy, that was a solid set mate.
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Cheers Simo!
01/05/25 - 195.75
Weight has been essentially stationary, I’ve not really kept the peddle down on the weight loss, the diet is solid, but I’ve not been massively restrained on volume of food, honestly this is a mix of diet fatigue and life stressors. It is what it is, just over 3 weeks left and I’ll be eating like a madman.
I’ve been up at about 530 everyday this week and I don’t go to bed early, and the baby woke up middle of the night (rare fortunately) so I’m feeling that today, plus it’s really hot, I’m feeling pretty drained and moved through this at the pace of a heavyweight powerlifter…
Training:
Deadlift: 60, 100, 120, 140, 160kg x 3, 180kg x 1
Log: 50, 60, 70kg x 3, 70, 80kg x 1
Sandbags over shoulder:
50kg x 5
75kg x 5
90kg x 3
A1) Clown curls: 7.5kg x (15, 10, 8), (12, 8, 5)
A2) clown Tri rolls: 7.5kg x (15, 10, 8), (12, 8, 5)
160 felt heavier than it usually does, wanted 180 for 3 but you’ll see from the video that my form isn’t right on that first rep, today wasn’t the right day for it, it’ll be there next time I’m sure. Good news is though despite being sleep deprived, stressed and underfed(ish) 180 is doable, my new every day max I reckon, time to make it my absolute bitch - I don’t want to pull above 180kg until I rep 180kg for at least 5 clean reps any day of the week.
Log was a alright, I got 70 down strict, knowing I’d need push press for 80kg, I amped up, got it in and it felt easy…as I had the log overhead I looked down and say I’d left the 5s off… Then the actual 80kg - well that was a different beast altogether, got the rep, but wanted 3 (there’s a theme emerging to today’s training). Glad to get the 1, even getting it off the sandbags felt awkward as anything.
Clown stuff was done as 2 sets, but each set had 3 sets that were done back to back with the antagonist, so 15 curls, no rest, 15 Tri rolls, 10 curls etc. Little weights, big pump.
160:
180:
Log
70:
80:
Sandbag 90kg:
Forgot to mention - I called 90kg at 3 reps despite wanting 5 (continuing the theme), I didn’t get the 3rd rep over and instead in kinda landed on me/pulled on me, wasn’t an injury but pulled awkwardly so make the sensible call, clearly lost power by then, but pleased with how easily that moved considering that’s over BW now.
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02/05/25 - 195.75
Listless training
Bulgarians: bw, 7.5, 15kg x 5, 25kg x 5 x 5
A1) cable pull through: 40kg x 10 x 3 sets
A2) somersault squats: 24kg x 20 x 3 sets
B1) Wide grip pull-ups: 5 x 5 set
B2) Dips: 10 x 5 sets
My lower back was a bit tight coming into this the focus was just getting some leg work in whilst attempting to minimise lower back stress. The Bulgarians were ok in that regard, kept them lighter and just upped the sets.
The cable pull throughs were interesting, I really struggled to engage my hams/glutes, really felt it in my lower back, which is just weird, I assume I always over utilise my lower back but without stiffness/light pain there I don’t have the proprioception to notice, then I get real injuries 
.
Somersault squats are nasty, start off feeling like nothing then just come out of nowhere to make you feel like someone’s tasered your legs.
Pull-ups and dips just some bodyweight volume.
Not really worth a video, but:
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I bought a thing:
Tonight it will be used for pizzas…but smoking is high on the list of things to do with it, all the American’s on here make it look amazing.
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Pizza was good:
Then an online trending ice-cream man turned up in our town, and my teenager dropped it into conversation casually, which meant my wife immediately jumped on (absolutely ice-cream fiend) so of course we had to give diabetes a chance:
Mine was the one with the cookie, that was pretty much just hot cookie dough, delightful and disgusting, I feel sick.
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This is hilarious. I’d say mission accomplished. lol
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What a fun purchase! I have the grill/smoker rather than the over/smoker, but either way: smoking is so fun. Get yourself some beef ribs and learn what is best in life.
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05/05/25 - 195
Training:
Pre lifting:
Lifting:
A1) Squat: 60, 80, 100, 120, 140kg x 5
A2) OHP: 30, 40, 50, 60, 65kg x 5
A3) RKC Plank: 5 sets
B1) Squat: 100kg x 12, 8, 8
B2) OHP: 40kg x 15, 8, 8
B3) Burpees: 5.x 3 sets
C1) chin ups: 10 x 3 sets
C2) press ups: 15 x 3 sets
Top 2 sets from the first giant set:
Wanted to do something a bit less lazy powerlifter and a bit more busy dad who needs efficient training. This answered the mail. The 10 min conditioning buy in is back for the next 3 weeks.
The chins and press ups were supposed to be be chins and dips, but my shoulder wasn’t loving the dips, it was being a little bitch the whole way through, I originally racked up the Axle for ohp but it didn’t like that, wasn’t loving the squat, didn’t like the chin ups, it’s not fully healed from the swimming injury at the beginning of the year, probably ought to do something about that.
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Indeed!
Adventures in pizza making:
Recognising that I’ll end up making more pizza than before, ergo eating more pizza than before, I thought I best try out lower cal recipes.
Tried a different base recipe (self raising flour and milk, that’s it), it works reasonably well, made a pizza that was probably around 350/400 cals using that and low fat mozzarella.
Then used my regular base mix (flour, yeast, milk, salt, EVOO and a tiny bit of sugar).
Experimented with sauces, pretty happy with where I landed, pasatta, Italian herbs, salt pepper and garlic (not reinventing any wheels here).
Kept the second pizza low fat mozzarella and a sprinkle of parmesan, also went veg heavy (onions, peppers, chillis, sweetcorn) avoided the fattier meat toppings (we had meatballs, chorizo and pepperoni) and opted for some chicken.
Went well, again wouldn’t have been massively high in cals:
Then did the standard dad thing and hoovered up my daughters pizza which was made with a ton of cheddar and topped in a garlic and herb mayo style sauce which was clearly just pure fat.
Yea that’s got to be done soon!
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06/05/25 - 195
18 days until cruise but travelling up the night before so 17 days left to polish up. I’ve been cruising the last month or so and that’s fine, I look fine, but I’ve got 17 days, and a lot can be done in that time. Time to pull some additional levers, I’ve slacked on walking, that’s back in, I’ve never counted steps, so now that’s happening (min 10k, ideally 15k). The other lever is cardio, not going crazy but the 10 min buy in pre-lifting and some additional LISS is on the cards.
Diet is staying roughly the same, minus some oats from a few meals, it’s zero effort for me at this point and whilst I haven’t dropped any weight recently the additional movement should move that needle.
I’ve taken a now photo, will upload alongside the final t-ransformation photo.
6 Likes
06/05/25
Training:
Cardio
10 mins skipping rope
Lifting
A1) Lat pulldown behind neck>in front: 40kg x 8/8, 80kg x 8/8 x 4 sets
A2) hanging leg raises: 5 x 5 sets
B1) seated rows: 80kg x 15 x 3 sets
B2) RKC plank: 3 sets
C1) ez curl: 28kg x 15 x 3 sets
C2) Plate uppercut: 10kg x 8 e/s x 3 sets
Short session, my shoulder is quite painful today and lower back is fatigued, so whilst I’d normally do bench and giant sets with a row variation, my shoulder is a definite no for bench and my lower back needs a rest, so pivot, cables for the back, little bit of bicep work and some ab work (wanted to do ab roll out but shoulder said no after 2 reps). Mainly just to keep things moving forward.
Hopefully my strategy of ignoring my shoulder will work, I’m sure I remember @Koestrizer saying a year or two ago most injuries fix themselves (within a few months) and physio doesn’t speed the process at all, I may have completely misinterpreted that but it also fits with my recent confession.
First time skipping for a long, long time. My son has recently got into CrossFit at school and wanted a rope, so happily bought him that, he’s been in the garage with me a couple of times as well, nice to see him get some enthusiasm for physical exertion.
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Rope skipping is like the definition of high speed/low drag conditioning. Requires very little in terms of equipment and space. That said, I’ve bought a LOT of jump ropes in my life and always tend to put them aside, haha. But I still admire them.
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My experience says that they start focusing on the cause of the injury and try to correct that. For example, if I were to commit to full blown PT again for my back, I’m sure we’d focus on my body’s order of operations in my posterior chain. If you lie face down and lift your leg (extension), your glute should fire first, then hamstrings, then spinal erectors. Mine is out of order which is probably why I keep experiencing my back injury. That, and the tendency for repeat occurrences after the first screw-up. I tend to fire my erectors first, then hams and glute. How do I fix it? I don’t know.
I’m not doing anything other than resting for my current episode. I’ve been to the chiro four times since last Tuesday and that’s because my pelvis keeps shifting out of place. If I get that corrected, all the muscles in the area feel better immediately. Unfortunately, they don’t care and keep pulling things back out of place.
I’ll continue this rant in my own log… 
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Yup agreed here, and I think @Koestrizer would largely agree, particularly this here:
That any physical adjustments are only temporary and that the real way to fix things is to address via movements that address the issues that are causing the problem.
With my shoulder I never fully addressed the impingement, just got to a position whereby I could press again and ignored the fact I didn’t have a fully pain free ROM.
Isn’t it just, just grabbed the rope, and got out in the sun (topless for the vitamin d…and tan) and went to work.
Looking at your journal, you’ve got fobbits in there, doing a bit of reading about what they are they sound useful for me getting some additional movement in without getting bored (i struggle with LISS because I get bored and ramp up the intensity, which defeats the purpose), fobbits might address the ADHD issue, I can switch things up whilst keeping it LISS. Might be bastardising them thought?