Going Down Fighting!

Training Training Logs
61

Woo hoo, 3rd time lucky, finally made it to week 3 of this cycle.

Squats, warmup then
140kgx5
155kgx3
170kgx1

Standing BB calf fluff
140kgx20x20x20

Neutral Grip Chins
BWx5x5x5x5x5

Hyper Extension
BWx10x10x10x10x10

62

Bench day today, fuck I hate bench! Donā€™t know why, just do, always have, would rather load up and squat some shit than bench!

Bench, warmup, then
85kgx5
100x3
110x1 easy as today

Behind Neck Press
40kgx10x10x10x10x10

Squats
100kgx5
120kgx5
140kgx5
just felt like it instead of rows!

then some shoulder and bi fluff.

Oh and a dog walk early this morning after sucking down a coffee, will take him again later, have also been out most mornings before work too, trying to get some sort of cardio shit in, I wanna do my sled drags again but trying to fix the grass down the side of our house after I wore a 15m long groove in it!

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63

Deads, warmup, then
150kgx3
170kgx3
190kgx1 felt easy, keen to get my deads back into an easy 220 or so again at least soon!

Standing BB Shrugs
110kgx10x10x10x10x10

Inverted Row
BWx10x10x10x10x10
Pretty much parallel at hang now, have been lowering the BB each week, will start adding light weight soon, I really like how these feel

Then some ab and bi stuff not worth mentioning

64

Back into it, no reload, I have 1 more week left of work before a 6 week break, woo hoo! So Iā€™m skipping the deload, and getting straight back on the horse
Iā€™m sticking with 5/3/1 base and going with the hypertrophy template for something different. This is all foreign to me, up until my recent break, Iā€™ve mostly run 5x5 with squats 3 days a week, bench twice and deads once with heaps of chins or 5/3/1 powerlifting template, so lighter high rep stuff is different, although Iā€™ve given the BBB a crack over past couple of months which I like.
Calories have been down, diet has been fairly clean, Iā€™ve stalled at 96kg, Iā€™ve been floating between 93 in the morning and 96 in the arvo, but looking much better.
Iā€™ll up clean calories slightly, and seeing Iā€™ll be on holidays will do some conditioning, probably heaps of walking, bush walking if itā€™s not too farkin hot!

OH Press
Warmup, then
40kgx5, 50x5, 60x5

Behind Neck Press
30kgx12x12x12x12

BB Shrugs
70kgx12x12x12x12

DB crucifix raise, basically lateral front raise superset but with a fly motion between them,
5kgx12x12x12x12 yes, 5kg, light but fuck I felt them!

BB curls
30kgx12x12x12x12

DB Hammer Curls
10kgx12x12x12x12

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65

Energy feels good today, bloody awesome. Went to the Mrs works Xmas party last night, a place that serves pretty much just meat, all sorts of different cuts, and types, they come around and carve bits off, person by person, fuck me it was good!

Deads
Warmup, then
150kgx3, 160x3, 170x3

Chins
BWx8x6x6x6

V-bar row
40kgx12x12x12x12

Inverted Row
BWx10x10x10x10

Reverse Hyper
first time ever doing these, not sure what the hell I think, hurt my guts, I know that, being backwards on my hyper bench! Might do squats instead
BWx12x12x12x12

Landmine Russian Twist
Barbell x shitloads, I like how these feel!

66

Hot as fark here today, 39Ā°C by 9:30 this morning, lucky I have the day off, although itā€™s pretty warm in the garage still, but I like it like this, toasty, sweaty, feels like Iā€™ve accomplished something.
Energy levels down a bit, had a shit sleep, was awake a heap of the night, hmmmm!
Trying to work out the weights for all this fluff still, so a bit up and down until I dial it in. That being said, Iā€™ve never done so much bloody fluff, haha! Seems like a good change so far, have been taking the mutt for a walk before work most days and late in the evening too.

Bench, warmup, then
80kgx5
90x5
100x5

Dips
BWx12x12x12x12 kept these bodyweight, will add weight later, used to do dips a fair bit weighted but consistently pulled my neck!

DB Fly
10kg x 12
12.5kg x 12
15kg x 12 x 12

Decline DB skullcrushers
10kg x 12
12.5kg x 12
15kg x 12 x x12

Decline crunches x 80000

1 Like
67

So, some interesting things since switching assistance to lighter, Iā€™m hungry as fuck, all the time, and sore in places I have never been, I quite like it!!!
A new thing today, Bulgarian Split Squats, just did BW, but fuck I felt them after squats!
I missed squats yesterday, had a self inflicted virus! Too many ciders after work watching the cricket, go the Aussies. Early morning Sunday session, this never happens, however I woke up just before 4am, couldnā€™t get back to sleep, so after some oats and a couple of coffees I decided to squat before it gets too freaking hot, 38 forecast today, 40Ā°C tomorrow :grinning:

Squats, warmup, then
130kgx5
140 x 5
150 x 5 easy as, flew up.

Standing BB calf fluff
120kg x 20x20x20x20

Bulgarian Split Squats
BWx10x10x10

Hyperextensions
20kgx10
10kgx10
5kgx10
BWx10

then some ab stuff

2 Likes
68

OH Press day today, felt heavier than it should, ave sat on my ass most of the day doing my first aid training, havenā€™t eaten much,

OH Press
55kgx3
60x3
62.5x3

Behind Neck Press
30kgx12x12x12x12

BB shrugs
70kgx12x12x12x12

DB Crucifix Raise
5kgx12x12x12x12

BB Curls
30kgx12x12x12x12

DB Hammer Curls
15kgx12
10kgx12
7.5kgx12x12 did all these slow, with no rest

1 Like
69

Have been walking a bit lately, I have the time, so what the hell, usually a couple of kā€™s in the morning and the same in the arvo. We are buying the house we live in from the bloke who owns it (long process) so hopefully can do my sled drags down the back yard again as soon itā€™ll be my yard Iā€™m stuffing up and not worrying about inspection s and such.
I am feeling bloody sore all over, so this change of pace is a shock to the system which I like and needed.

Deads, warmup, then
150kgx3
170x3
180x3 felt easy, I just keep thinking it should be easier, haha, a couple of years ago I could smash out 5x5 at this weight easily and regularly!

Neutral Grip Chins
BW x 10 x 8 x 6 x 6

V-BAR row
50kg x 12x12x12x12

Inverted Row
BWx10x10x10x10

Hyperextensions
BWx12x12x12x12

Standing BB Landmine Russian Twist things x shitloads!

1 Like
70

Bench day today, felt good, finally a decent sleep last night.

Bench, warmup, then
90kgx3
100x3
105x3
110x1
115x1
120x1 shit to most people, but Iā€™m happy with it, my bench has always sucked balls!!!

Dips
+20kgx10
+10kgx10
+5kgx10
BWx10

DB Fly
15kgx12x12x12x12

Decline DB Skulls
15kg each x 12x12x12x12

Decline bench situps x heaps

1 Like
71

Energy feels a bit sapped this morning, I ate something yesterday arvo that I am allergic to,(allergic to all sorts of stuff) spent most of the arvo in the loo :poop:
Still, no excuse to be a pussy, squats can cure anything I reckon!

Squats, warmup, then
140kgx3
150kgx3
160kgx3 felt heavier than it should

Standing BB calf fluff
120kgx20x20x20x20

Bulgarian Split Squats
10kgx10x10x10, so light, yet hurt so much

Hyperextensions
20kgx10x10x10x10

and thatā€™s it for this morning!!!

72

Christmas Eve lifting, into week 3, woo hoo!

OH Press, warmup, then
50kgx5
60kgx3
70kgx1 gonna lower the percentage a bit for next cycle and do some AMRAP for oh press.

Behind Neck Press
35kgx12x12x12x12

BB Shrugs
80kgx12x12x12x12

DB Crucifix Raise
7.5kgx12x12x12x12 so light, yet hurts so much!!

BB Curls
30kgx12x12x12x12

DB Hammer Curls
15kgx12x12 10kgx12x12

73

Merry christmas mate. Stay cool

1 Like
74

Thanks mate, you too

1 Like
75

Hot and sweaty one today, 40Ā°C here in northern Adelaide.
Couple of days eating well and not lifting makes me feel like a slob.

I spent a couple of hours at a massive car cruise last night that met near my house, easily a couple of thousand cars I reckon, packed out the shopping center carparks, but fark it was hot, I forgot my wallet so no cold drinks or food, just the warm bottle of water in my car, haha, and it was about 38Ā°C. Aside from this, I was starving and thinking about the leftover chili I had at home, so I ended up bailing and coming home and smashing a big bowl of chilling con carne that I had in the fridge!

Deads, warmup, then
150kgx3
170kgx3
190kgx1
200kgx1
210kgx1
200kgx1
felt good to do some half decent pulls again!

Neutral Grip Chins
BWx5x5x5x5x5

V-Bar rows
55kg x12x12x12x12

Inverted Row
BW x10x10x10x10

Hyperextensions
BW x12x12x12x12

Landmine Russian Twist 180 thingos x heaps

1 Like
76

Some snaps from last night for any other gear heads in here, this is just a taste of what was there
IMGP4881
IMGP4857
IMGP4840
IMGP4772
IMGP6166
IMGP6133
IMGP6125
IMGP6130

4 Likes
77

45 min walk this morning, hot and humid so I sweat like a mongrel!

Just have squats, then meant to do deload, gonna skip it and bust my ass for next 2 weeks as I have a cruise for a week, thatā€™ll be my deload, then come back for the 5/3/1 week and see how I feel or start the shit again!

3 lifting days in a row, its not meant to be done but fuck I feel good, and Iā€™m on holidays so fuck it, plenty of time to rest!

Today,
Bench, warmup, then
85kgx5
100kg x3
110kg x 1
115kg x 1
120kg x 1
125kg x 1 am bloody happy with this!

Dips
+10kg x10x10x10x10

DB Fly
15kg x12x12x12x12

Close Grip Bench
60kg x10x10x10x10

2 Likes
78

New Yearā€™s Eve squats, was gonna squat yesterday but twinged something in my upper back and it hurt like a bitch, so waited until today, still sore! Wanted to hit some heavy singles but the upper back is niggling, so after much deliberation I decided against it as I donā€™t want to fuck it again, like I have before with a slight strain and pushing through, so I trippled my last set instead, could have made 5 I reckon.

Squats, warmup, then
135kg x5
155kg x 3
170kg x 3 felt easy
I will be happy when I get back to repping 200 regularly

Standing BB calf fluff
120kg x 20x20x20x20

Bulgarian Split Squats
20kg x10
10kg x 10
BW x 10
So light but holy shit I feel these! Iā€™ve never really stuffed around with fluff like this, usually itā€™s been squats, then squats for assistance, and more squats for fun!

Hyperextensions
20kg x 10x10x10x10

2 Likes
79

Up early today, no partying last night, just a few ciders while watching the cricket,. I took the dog for a walk, no-one about apart from one hot as fuck woman walking her dog!!!
Have lowered the percentage on OH press a bit, focussed on pushing through properly and full ROM.

Overhead Press, warmup, then
40kg x 5
45kg x 5
50kg x 5

Behind Neck Press
35kg x12x12x12x12

Standing BB shrugs
100kg x 12x12x12x12

DB Crucifix Raise
10kg x10x10x10x10

BB Curls
30kg x12x12x12x12

DB Hammer Curls
10kg x12x12x12x12

1 Like
80

Have been walking most mornings and arvoā€™s due to the good weather here at the moment around 8 km all up a day, gonna be stinking hot later this week, 43Ā°C predicted for my area, too hot for being out in!

Weighed in at 99kg just before, holy shit! Thatā€™s a few kg in a couple of weeks! However, I am looking much better in the mirror and guts is looking flatter so all good!

So no break for a few days, oh well, I feel bloody good, main lifts have felt good, i have nothing else to do and seem to be recovering ok for now while on holidays.

Have been cooking up 1kg of dirty beef mince (not the lean, no fat stuff) with onion, carrot and some sort of goulash mix for flavour and eating this with rice over about 3 days for lunch, along with my usual butter chickens, oats, milk, yoghurt and other shit and whatever we decided to knock up for T which is usually some sort of animal flesh and veg.

Deads, warmup, then
155kg x3
165kg x3
175kg x3

Neutral Grip Chins
BW x10x8x8x8

V-BAR Rows
60kg x12x12x12x12

Inverted Row
BWx10x10x10x10

Hyperextensions
BWX12X12X12X12

Landmine Russian Twist thingos x heaps

3 Likes