I try to do the “third world squat” to improve my mobility and my knees hate it. Bending that far hurts, but I’ve found that they can adapt if given time.
It’s not the depth, I can third world squat no problems, it’s the heels together, toes out, rapid movement that did it. Might be longer term something I could adjust to, but I’m not sure I want to, it’s a warm up that only one of our instructors does, occasionally, I’ll probably just give it a notional nod and stand in the stance and do quarter squat next time.
Really pleased with myself for this: was super time pressed for the rest of the day, and into the evening, drill night 1815 - 2015, needed to pick up my daughter at 2100, 20 minute drive away, my farmers handles are at the station, so I made sure to load the plates and sandbags in my car, then got to drill just early enough to set up my farmers handles and sandbag, finished drill slightly late and forgot my shorts, so stayed in uniform and went straight into:
45M W1 B1 D3
Farmers walks: 100kg X 65ft up, drop, turn pick, 65ft back x 7 rounds
Teddy bear squats: 50kg sandbag x 6 x 7 rounds
WGPU: 4 x 7 sets
Done EMOM, in 18 mins.
Started by doing the pull ups in-between farmers, after 3 rounds I was blowing too hard, so just carried on the farmers. Then did 2 sets after farmers, went into teddy bear squats and did the final 2 sets at the end.
Managed to pack down and lock up and still be on time(ish).
Definitely would have got more rounds not super setting, that destroyed me, but if I had more time I’d have done the prescribed 10 rounds of each, but I got more than enough work done.
The key is I set myself up for success and executed accordingly. It would have been so easy to accept the excuses, but with a clear focus on getting this done my brain worked harder to figure out a way to make it happen.
My knees feel a little tight and my lower back also (probably some rushed that were sloppy).
Go me - No excuses!
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You get the Getting It Done award for today!
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Your ability to push through gives me drive to do the same. 
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That was quite beautiful.
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Is this total weight or per each hand? Either way, awesome job getting the work done in less than “perfect” circumstances. Love seeing you run this program again, it’s near the top of my list of things to rerun soon.
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10/04/26 - 206
No excuses - strongman block
45M W1 B1 D4
Squats: 60, 80, 100, 120, 140kg x 5
Superset
Planks: ? Time x 4 sets
Squats: 90kg x 5 x 10 sets EMOM 
Bulgarians: bw x 5e/s X 10 sets EMOM
Wasn’t sure how this would go with my knee, back and the break away from back squats, went really well, I was pleased with it.
Those EMOMs were sneaky little pricks, I miscalculated initially, put the bar at 100kg, realised it was 60-65%, not 70-75% and nearly left it (because 100kg is super light and really should be easy) but this is supposed to be a light day, and I’m slowly learning my lessons. I thought about the fact that if I go over the prescription I’m then digging into recovery more than the program intends, and I’m aiming for 5x per week so recovery is real important. So I went back down to 90kg and I was so glad I did, my lungs got me around set 4 or 5, then my legs were like a solid mass by set 6, but I pushed on through did the whole thing and felt - destroyed.
I left the BSS unweighted as I genuinely didn’t need any “finishing” by this point and again really tight for time, so it was pretty much back to back the whole session through, wouldn’t have taken more than 40 mins start to finish, everything was on the timer. The BSS ended up being a little bit tonic, I think, apart from the popping noise from my right knee, every single rep (that’s my good knee as well!).
Another session where I set myself up for success - had to pick my daughter up (yea dad’s taxi is working overtime) at 1300 get home, train, shower, eat and get to a meeting for 1420. Got into my training kit, loaded the bar, got knee sleeves and put water in the garage before picking up, then straight in the garage when we got home, smashed this out, then did all the necessaries and got to the meeting on time. No excuses!
3 hours later my legs are destroyed, getting on and off the toilet hurts!
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That’s total, I’ve gone up to 90kg per hand (for less distance) that was killer! I’ll be adding weight throughout this program, depending on the heavy/medium/light allocation of the session.
It’s definitely the right call for me at this moment in time, really focused sessions that manage to squeeze in all of the essentials and cut the nonsense out. It’s even giant set free, which is rare for Brian, but it’s still an absolute ass kicker. It’s also fantastic that if you focus you can get in an out in under 40 mins and still have a full training effect.
Can’t wait to see you re-run! Saw you’d started RPM, looking forward to seeing that, it’s not a program of his that I’m familiar with.
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No excuses - strongman block.
11/04/26 - 207 (scale couldn’t make up it’s mind, as low as 206 and as high as 207.75 so going for 207).
Mobility and soft tissue work (extra “fun” rolling my quads today after yesterday’s squats).
45M W1 B1 D5
Bench: 60, 80, 90, 100, 110kg x 4
Superset
Dragon flags(ish, maybe like a comodo dragon flag, like they’re super tough, but not mythical beast level): 6 x 5 sets
Bench: 82.5kg x 4 x 10 sets
A1) single arm Inc bench: 25kg x 8 x 2 sets, 20kg x 8 x 3 sets (8 each side)
A2) DB meadows rows: 25kg x 8 x 5 sets
Done as an EMOM with odd/even minutes alternating A1/A2.
Bench felt like crap this morning, 110kg for 4 wasn’t a stellar performance but lifted very slightly and felt really unstable.
EMOM work was ok, but didn’t feel strong or like ingraining good reps.
Finisher, that single arm bench I dropped to focus on getting my elbow out wide and really working on stabilisers and getting good quality reps.
Had my son out in the garage with me, slowed me down a bit (20 mins for the main work, which really I’d get in 12-15 I think). When it came to EMOMs I said I wouldn’t be speaking, but still did, might be why I didn’t feel quite as good form wise. Fasted, morning and fatigue at the end of the week will be affecting the strength.
Got another busy day, looking after some kids who we used to foster (and are now God parents to) so probably bombing round the soft play centre with 6 kids from 9 months old to 16 years old! Then watching boxing this evening. Had to make sure this got done early, regardless of how I feel about it - 5 sessions done this week, no excuses.
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This is why I can’t have my husband in the room when I’m lifting. I talk too much and can’t focus on what I’m doing. Plus he teases me because I count out loud on my reps. 
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I was going to ask this. As you said still good work anyway, but 100 per hand at this volume would be crazy.
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13/04/26 - 207.75
Good restful day yesterday, played board games with the kids and a load of junk food snacks. Was fun and clearly helped me gain some (water) weight, generally trending upwards though which is good.
No excuses - strongman block.
45M - W1 B2 D6
Deficit deads:
60, 100, 140, 160kg x 5
Superset
Field goal sit-ups:
10 x 4 sets
Deficit deads:
100kg X 5 x 10 sets EMOM
Assistance finisher:.
A1) Deadlift rows: 80kg x 5 x 5 sets
A2) RDLs: 80kg x 8 x 5 sets
A3) burpee lateral jump over bar: 5 x 5 sets
5 rounds done as fast as possible.
Was ready to make this my lunch time session, but a van fire put that to bed, came back from that, dad’s taxi was needed, then I got this done. Tomorrow is even tighter, aiming for first thing session, God willing.
Weight is trending well but today has been a little off schedule with eating, nearly 1700 and I’ve had breakfast and a snack (60g whey and 2 bananas).
Also have an exertion headache after that, haven’t missed those! Came on after the EMOMs, so finishing this was … Fun!
Still, no excuses!
Edited for hubris sake, I put 100kg for the finisher… Before I’d attempted (posted whilst catching my breath from the EMOM), 100kg felt like an ton, and I was already feeling fully spent, so dropped to 80kg, and this is still nasty (90 secs rest between sets).
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14/04/26 - 208
No excuses - strongman block.
45M W1 B2 D7
Axle clean once and press:
28, 48, 58kg x 3 strict
68, 78kg x 3 continental and push press
First time contentialling felt weird, but worked.
Forgot the core work, made it up on EMOM
Push press: 63kg axle x 3 reps x 6 sets, 65kg barbell x 3 reps x 4 sets
Inbetween lifts: side planks, alternative sides each lift 4 X each side.
First set was cleaned from the floor, second set was continental, but my elbows and wrists were really starting to give notice by this point, and my lower back wasn’t super happy either. So moved to the rack for sets 2-10, the wrists and elbows still not happy, so switched to barbell for the last 4 sets and went up slightly since it would be slightly easier.
Half kneeling bottom up KB presses:
16kg x 7/7, 6/6…1/1
Had to set the alarm earlier and squeeze this in morning and fasted, got to be in the office all day and got a father son cinema trip to watch the new mario movie tonight! Kind of awkward session, things ached a bit didn’t flow well and I didn’t feel particularly strong, capable of stable, but I got it done regardless.
No excuses.
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Didn’t realise the above post was still in my drafts.
15/04/26 - 209
Weight is coming on fast, that Bruce Randall award is coming my way! Just under 7 weeks till my comp, adding 11lbs in that time frame might be excessive, but I’m not slowing down at this point I’m sure my body will fight back at some point soon.
Today is a rest day, my knees are grateful of that fact, sitting at the cinema made them hurt.
Picking back up done mobility this morning, my morning routine has been out the window because the kids have been on school holiday so I’ve not been getting up with them.
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17/04/26 - 208. No excuses - strongman block.
45M W1 B2 D8
Farmers: 50kg per hand X 65ft drop turn, pick, 65ft return x 10 EMOM
Sandbag: pick, walk to trestle, over trestle, pick walk to and around next trestle and return to start x 10 rounds EMOM - alternating 75kg & 50kg bags.
Approximately 30ft each direction.
Done at nearly 2200 in the rain, getting it done though - no excuses!
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I’ve lost track of the days but you deserve a ribbon! Keep stacking workouts and winning!
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Since the start of 45 masters, day 9 today!
17/04/26 - didn’t weigh (woke up by call out)
45M W1 B2 D9
Box squats:
60, 80, 100, 120, 140, 150kg x 3
S/s
Plate halos:
20kg x 8 x 6 sets (4 each way)
Box squats:
120kg x 3 x 10 sets EMOM .
Front foot elevated split squat:
20kg DBs x 5 each side x 10 sets EMOM
My knees were grumbling coming in and I had two programmed choices (he does say other variations are fine, but I want to try and work with the program), paused squats or box squats, chose box squats hoping they’d be easier on the knees. I think they were, but the EMOMs were a little more uncomfortable, particularly sets 7, through 10. I’d guess rushing the set up and walk out are shifting the emphasis.
I tried to keep this box squats and not squat to box, particularly as using the bench makes it above parallel (intentional for the knees again).
EMOMs are particularly nasty when my ritual takes approximately 15 seconds to get belted up and get in position under the bar, and lift off. Means the rests are very short and using a belt means my breathing is restricted for way longer than just the reps. Still all good work.
Wasn’t sure about loading (or knees) for the FFESS. Wasn’t too bad but around half way through knees hurt, I figured on the very last set, doing them as FFE rev lunges made my knees much happier, next time gadget.
Getting the work done!
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Your consistency is making me more consistent. 
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I think you’re ahead of me in the consistency game, smashing out the 10k kettlebell challenge! But glad we can all encourage each other to be consistent and better than yesterday!
No excuses - strongman block.
18/04/26 - 209.5 (looking forward to hitting 210, that’s 15 stone, and I weigh in stone and lbs, so it’s a milestone weight for for me, then onward to corpulent bodyweight PRs).
45M W1 B2 D10 (fasted, late morning)
Paused Bench:
60, 80, 90, 100kg x 5
S/s
Russian twists:
10kg x 8 e/s x 4 sets
Paused Bench:
65kg x 5 x 10 sets EMOM
S/s
Ab roll outs: 5 x 5 sets
Finisher:
A1) DB row left: 20kg x 20 secs
A2) DB row right: 20kg x 20 secs
A3) DB floor press: 20kg x 20 secs
1 min rest
5 x through
Bench was good, it’s a light day, so I didn’t push any further on the top set, kept it sensible. Then briefly fought my inner stupid, thinking about hitting 60kg x amrap to get 50 reps done in as little time as possible, but then I realised this is a light day, not a bury yourself with stupidity day.
The program does allow for ab work in between sets, so I did that on the EMOM until my wrists and elbows started bitching. The EMOM started getting challenging towards the end, not I’m going to fail challenging, just by going light, doing EMOM and pausing, meant different areas seemed to get lit up, areas that don’t get engaged much on regular bench.
Finisher was ok, I went light again, but funny how quickly light catches up with you. I counted reps on the rows, just to ensure equal reps each side, 17, 17, 16, 16, 15. Didn’t count the floor press until last set, which was 16 reps, so probably in the 18-19 range at the start, dropping down.
Timed training sessions are great for getting a lot of work done quickly, but my goodness me the timer is a relentless slave driver, not caught your breath, not recovered, still cramping? Tough, it’s time to go again… No excuses!
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20/04/26 - 209
Mobility and walk 
School breaks over, so morning routine is back.
No excuses - strongman block
45M W1 B3 D11
Deadlifts:
60, 100, 120, 140, 160, 170kg x 4
S/s
Landmine Full contact twist:
Empty bar: 8 e/s x 6 sets
Deadlifts:
120kg x 4 x 10 sets EMOM
Finisher:
A1) Cable bent over row:
80kg x 7, 6, 5, 4, 3
A2) DB RDL: 20kg DBs x 7 x 5 sets
Came in with a crook neck, slept bad on it a couple nights ago, I think that was the cause anyway. The options were paused deads or regular, went regular, didn’t feel like paused would have been a good choice for the neck.
Felt hard on the warm up sets, felt a little bit tweaked/out of place in my back on one of the warm up sets, but 160 and 170 moved ok, looking at the video it’s not amazing form, but it’ll do.
Felt a little more discomfort in the back afterwards, wasn’t sure of the wisdom of carrying on with the EMOM, so went for the lower end of the % and promised myself I’d call it if it didn’t feel good. The discomfort gave me some good proprioception and instant form feedback and I went through all 10 sets with what felt like ever improving form and reduced discomfort throughout.
The finisher was supposed to be Sumo RDLs and bent over rows (same set up as above, single bar same weight throughout) decided to switch the movements up for things with less lower back involvement, but keeping a similar intent. Good call, even if I managed to give myself a minor tweak in my grumpy neck.
I’ve done a lot of talking about minor aches and pains there, really thought, they’re nothing - I’m merely noting it down for myself. Little niggles are just the cost of playing the game, but nothing that’s going to keep me out of the game. No excuses.
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