Congrats on the running PR. And all the best with the new direction you’re training is heading in 
(I feel that most of the range of emojis that appeared after the site’s makeover don’t get used enough)
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Thats actually pretty good running time alot quicker then mine would be! The only cardio i do is walking to the fridge a thousand times a day.
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T-Ransformation: Week 11 - Upper Body
Bench Press
100kg: 5x5
Pull-Ups
BW: 5x5
Row Machine (Pulley)
75kg: 4x15
Dumbbell Curls
15kg: 4x10
Not much to say about this one, just some decent upper body work. In terms of consequences from my run my knees feel a little off but nothing drastic and I had some pain in my right hip but that cleared up with a little mobility work. All in all I feel pretty good!
@jblues85 - Thanks man! Yeah it’s definitely the right way to go, although it’s very easy to be tempted off the path lol.
@MarkKO - Thanks mate! Yeah I’m certainly not one either lol, I just wanted to stop sucking quite so much lol.
@TheWolfMan - Thank you! Haha definitely right about the emojis 
@duketheslaya - Thank you man, I appreciate the support, but I’m sure you could beat my time 
lol
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T-Ransformation: Week 11 - Lower Body
Deadlifts
140kg: 3
160kg: 3
180kg: 5 - belt, straps on
Paused Deadlifts
120kg: 5x3 - belt and straps off, double overhand
Paused below and above knees
Pistol Squats
BW: 10x1
EMOM
This was a decent deadlift session. The 180kg for 5 sets are pretty rough mentally, but solid enough physically. I increased the weight on the paused deadlifts just because 120kg is a nice round number lol. The pistol squats didn’t feel as good as they could have, but they weren’t terrible. I’ve been forgetting to weigh myself in the mornings and I have a suspicion that I’ve gained some fat unfortunately. Not sure though.
It’s only Tuesday and so far this has been a very good week. I’ve done the basics, so I’ll just do whatever I fancy on the remaining days.
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Great job! Your first 10k run?
I think that’s a fine idea. I like to run 2-4 miles most of the time with an occasional longer run of 6-8 miles (just to remind myself that I am capable of going that far when needed).
Keep up the great work!
T-Ransformation: Week 11 - Pump
Band Pull-Aparts
Blue: 10x25
EMOM
Band Curls
Blue: 10x25
EMOM
CoC Grippers
T: 3x25
Bodyweight: 96.5kg
I managed to knock the nail off my left big toe, which limited what I could do today. Just stubbed it awkwardly and ended up pulling it off, pretty gross. This is a fun pump session, although I’m not sure it achieves much.
@ActivitiesGuy - Thank you very much! I’ve run 6 miles once several years ago, but it crippled me for days lol and the only reason I finished it was pure determination. So I consider this a pretty significant PR. Thanks a lot man, as you can tell I take a lot of inspiration from you buddy.
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For something so apparently pointless toenails really have a way of making themselves missed when they aren’t there.
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T-Ransformation: Week 11 - Cycle
Cycle
8.8 miles
This was a fun cycle on some hilly trails. It took about an hour but I wasn’t pushing the pace. My knees felt a little stiff, presumably due to the long run. I adjusted my seat upwards which I think helped my knees, but my lower back was quite rounded and got uncomfortable. Not a big deal, I just need to find a good balance.
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T-Ransformation: Week 11 - Summary
Bodyweight: 96.8kg
Training: Very good run, one upper, one lower and a cycle
Nutrition: Not great this week, alcohol on 3 evenings
The run this week was the big highlight. The gym work was decent enough too, pretty standard stuff. I feel like I’ve gained some fat, but the scale is down a little. I need to get back on top of my diet.
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T-Ransformation: Week 12 - Strongman
Deadlifts
110kg/243lbs: 3
150kg/330lbs: 3
180kg/397lbs: 5 - belt, straps on
200kg/440lbs: 3 - straps off, mixed grip
Log Press
Log +20kg/44lbs: 5
Log +40kg/88lbs: 5
Log +50kg/110lbs: 3
Log +30kg/66lbs: 12
No leg drive, all sets belted.
Safety Squat Bar
60kg/132lbs: 5
80kg/177lbs: 5
60kg/132lbs: 12
All sets belted
Bench Press
100kg/220lbs: 3x5
Dumbbell Curls
15kg/33lbs: 3x10
For my weekly bro-session with a friend we checked out a different gym which had some strongman equipment. The deadlifts were decent - this was my first time getting 200kg for 3 - but most importantly I’m proud of myself for not pushing for a heavy single. For the foreseeable future I really don’t want to go heavier than 200kg or lower than 3 reps.
I’d never tried log press or safety squat bar squats before. The log actually felt pretty natural - I have no idea what’s a good weight to press on it, but I enjoyed the movement. The belt was definitely necessary though, my lower back didn’t feel completely safe. The safety squat bar seemed to reinforce really good technique, but it was even weaker than regular squatting which is soul-crushing enough.
After that we did bench press and curls because we are bros.
@littlesleeper - I have translated this session into North American, I hope my horrific numbers don’t come as too much of a shock hahaha
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Haha, much appreciated. That is some solid weight you’re moving around. Do you know how heavy the log was unloaded? 66lbs added to the log I have is no joke!
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Wait I confused myself - it was more than that. I’ll edit the post - top set was log +50kg/110lbs. Unfortunately the log didn’t have a diameter or weight on it, but it felt pretty light by itself. Thank you very much!
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Look like decent numbers to me. SSB is awesome. Soul crushing too.
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T-Ransformation: Week 12 - Run
Run
5.2 miles
Time: 59:48
Pistol Squats
BW: 10x1
EMOM
One-Arm Push-Ups
BW: 8
I only intended on running 3 miles, but felt good so pushed on for my second furthest distance. This was also my hilliest route yet with a total of 525 feet of elevation. My pace was slow overall, but a large part of that was because night fell and I had to be very careful with my footing as there were lots of large rocks and my soles are very thin. I’m also not very good at running haha. The bodyweight stuff felt pretty tough.
Thanks man, really appreciate it. My squat is pathetic - I can’t deny that - but I’m pretty happy with my other lifts for the moment.
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T-Ransformation: Week 12 - Cycle
Cycle
6.8 miles
Time: 59.01
This wasn’t a particularly fun cycle to be honest - it was 625ft of total elevation and it was just pretty brutal lol. My chain kept coming off too.
I think I need to give my lower body a good few days off, I’ve been hammering it pretty hard recently.
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Bodyweight Notes
I weighed myself this morning at 96.7kg, which was surprising because I didn’t feel like I was making progress. I reweighed myself multiple times and kept getting different numbers - ranging from 96.2kg - 98.7kg, which was super frustrating. I replaced the battery in my scales and consistently got the same weight - 98.5kg. This is really disappointing - my weight has been trending down according to the scales but now I’m really questioning that. I think this is a wake-up call and I need to sort my diet out and enter a proper fat-loss phase. I just about have enough time left in this T-ransformation challenge to actually make a real difference to my physique, so it’s time to really pull the trigger on that. I’d justified my poor physique progress because I’d been having such success in other areas, but now it seems I wasn’t making any progress at all.
So my plan is to do the 405lb deadlift challenge tomorrow, so I have no short term strength goals standing in my way. Then I’ll start a strict nutrition approach on Friday. My training will remain the same - one heavy deadlift session, one long run and then bodyweight/kettlebell assistance as I feel necessary. I’ll have 8 weeks which will be enough time to cut down to 93kg at best, which would be a great result.
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T-Ransformation: Week 12 - 405lb Deadlift Challenge
Deadlifts
60kg: 10
100kg: 5
130kg: 3
150kg: 2
170kg: 1
185kg: 30x1 - belt on, mixed grip
EMOM
Pistol Squats
BW: 10x1
Pull-Ups
BW: 3x5
Bodyweight: 98.5kg
Well this went much better than I expected! I managed all 30 reps with 185kg (407lbs), and failed my second rep on the final set just above my knees. I might have been able to grind it out, but at that point I was just done lol. Rep one felt like a speed rep but it got progressively harder until rep 4. It then plateaued from reps 5-11 at pretty solid. Rep 12 onwards was a sweaty mess, and rep 25 onwards was pure grind.
I finished up with some pistol squats which for some reason I found much harder to balance than usual. Probably a combination of exhaustion and the deadlifts tightening up my hips. The pull-ups were fine, but I’ve realised that’s the only direct upper back work I’ve done this week which isn’t great.
T-Ransformation Plan
Starting tomorrow I’m going to clean my diet right up. I’m not going to follow a rigid plan because when I do that and then mess one detail up it all goes to pot. So I’m going to follow basically a paleo diet/the NeverSATE diet challenge with a little flexibility. Most importantly I’m going to start logging my food on here, which is devastatingly boring but I desperately need the accountability. As I said above I’m not really going to change my training approach. I’ll probably be a bit more strict about only running and deadlifting once per week, and increase my bodyweight work (because I can’t really overdo that).
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Awesome stuff!! The way I’m feeling at this point, I might be good for 1 rep at 1 minute!!
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Thanks man! Not at all - I think you’d do extremely well in this challenge, even if you do have a lot going on!
Haha! Once I get back into the groove a bit I’m going to give the challenge a shot unless there is a timeline I need to get it done.
On a side note, what size kettlebells do you own? I know you have an 88 but wasn’t sure what sizes you had below that. Maybe a kettlebell challenge down the line?
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