Hey man. Yeah I’m still going. Just in a real grey area right now. Going out of habit. Not enjoyment. Which is a positive. Habit is much more powerful that enjoyment.
The glute issue is fading quick. I’m trying to get treatment from an physio / osteo. But my coach is all over it. Changed to 0 spinal loading and added a few bits. 1 week later and no pain. BUT we are goign to stick the 6 week hypertrophy out. the main change is 0 traditional squats. I can manage a belt squat (ish) in doors. From a dip belt. But its not great. Also looking to increase conditioning and core strength. So tonight was hammer on the big tire. 2 sets of 100. I would have done more but the car was REALLY close by and I was getting a bit wild with the swings. BUT I have my new cardio work out. Its so simple. I use the Dan John 10,000 swings lay out.
10, 15, 25, 50. done that twice through in 10 mins. Happy boy. I’m going to add this 2 times a week to my work outs. Increasing 50 blows every work out.
2 stories today:
Firstly saw an osteopath. She is a power lifter herself. And the good news is my back is “okay” even if its not “fine”. There is work to be done. But I will be okay.
Next - an upper body work out.
Slight incline bench
3x12 with 70kg. Failed on rep 10 of set 3. So I rest paused and got another 3 out.
Wide press ups - 3 sets of 12
Paused Flies - 3x12
Triceps press (kinda like a JM press) - 5x10
Land mine row 50kg+ chain. The chain is not mega heavy. 9kg over 4m. At the bottom it must add .5kg. At the top 2-3kg.
Lat rises 20kg 3x20 5kg.
Feel good. Hammer time tonight.
10,15,25,50 - 2 times through
then another:
10,15,25. to take me to 250 blows.
Yesterdays work out:
Yoke 190kg 5 runs. REALLY quick. Felt light as you like.
SLDL
80kg 4x8
plank
3x1min
Roll out
3x5
I’ve been looking for a goal for my tire / hammer workouts.
The progression:
Add 50 blows a work out until I reach 500.
Once I reach 500 blows - tire flips. 1-2-3 after each set. So 10 blows, 1 flip, 15 blows, 2 flips, 25 blows, 3 flips, 50 blows.
Upper boy day
seated press
4x8 at 55
Close grip press
5x10
55
flies
10kg
wide grip press up, 25,20,10
over had plate extensions 25kg
BOR 4x20 60kg
curls 3x12 30kg
rear flies 3x25
So I took a week off as I hit my head on a tap. Spent last Wednesday kinda napping it off.
Tonight was legs
Lunge - 4x12 with 25
Goblet Squat - 4x12 with 50
Belt Squat 3x20 with 50
Death walk 3x20 with 50
glute bridge with 0 - 3x20
Calf rises - on 10mm plate 3x25 with 80
Thought you’d gone quiet!
Hope all’s well? Sounds like it could be a fun story…
HI Alex. Yeah been a bit on the low key side.
The tap. Well - I was dog training in the garden. I have a collie that’s VERY scared of other dogs. As in terrified so I have to do 30mins of garden training a night. Its getting on into the night and I had a bowl out there for water. I’m at the tap - ready to fill up the bowl and the back leg went. My whole body (there is quite a lot of it as well) slipped forward and I head butted the tap.
On the night I was a bit foggy. So canned the planned work out. The next day I went to work and people thought I’d been drinking. It got to 10.00 and I wasn’t sent home. But I was told to sober up.
So yeah - I’m okay. I had an osteopath appointment this week and she screened me. Its not a diagnosis but she checked for 2-3 key signs. And I’m okay.
But yeah - lucky enough the tap still works. And dog. I was walking around all confused and swearing for a few second seconds and he came over and nudged me as if to see if I was okay.
Upper body work out:
Bench 3x10 with 75kg
Floor press - 3x12 with 75kg
flies - 3x12 with 10 kg
close grip bench 5x12 with 45kg
land min row with 50kg + chain
Next session was also upper body day
seated axle press 5x8 with 57
close grip press 5x10 with 57
flies 3x20 with 10
press ups wide - 30, 20, 15
over head plate rise - 3x12 with 25kg
snatch BOR - with 70kg 3x15
Goblet Squat - 4x12 - 50kg nice and slow
Side lunge - 4x10 - 25kg
Belt Squat 3x25 50kg + chain
Death March - 3x50 50kg.
Hip rises 3x20
Thruster
40kg 5 reps - emom 20 mind.
Went light and easy to see what’s the fuss was about. It’s not my fitness that got worked but my front delt. It’s in fire. Will keep this once a week. But need a solid cardiovascular work out. Might have to resort to running…
Boom boom
21 15 9
90kg squat and inverted rows.
Squats easy enough. Rows not so.
Will use this again.
225kg yoke 20m return
4 times
Rack lifts
80kg 4x12 deliberately easy.
Plank
35 in 25 off with 10kg extra.
Video of 225 yoke
2 work outs to add:
Sunday
Close grip bench into bands (got 3 bands from elite FTS) - 5x8 with 60/70kg. Change the working weight 3 times. 60, then 70, then 60, then 70 for 2 sets
skull crusher - 5x10 40kg
Banded pec flies - 3x20 with green
SS
close grip push up - 20,14,10
Kick backs - orange 3x15
Giant set - 3 times through
Wide banded row - green - 25 reps
face pull - orange - 25 reps
Bent over row - 15 reps - 60kg - dropped the weight on account of the giant set. Smart move.
Last night
21-15-9 thrusters 40kg, plate row - 25kg. The plate row needs to be harder but the workout was still a challenge. And needs 2 exercises to break up the thrusters. other wise it turns into 45 thrusters… I should use my bands here and do a banded row maybe?
Upper body:
Seated axle press with bands - red and 50kg 3x8
Close grip bench 70kg with green band - 5x5
Flies 3x20 with the red band
JM press and push down supper set
The land mine row 55kg, band pull down and lat rise giant set - fucking horrid.
yoke - 225kg 1 trip every 3mins - really pushing the recovery. 5th trip was nasty.
Light rack pulls 4x10 at 60kg
Plank - 3x1min with 5kg added
Close grip bench with green band
70kg 5x8
skull crushers
30kg 5x10 - lighter but more ROM
Green band flies
3x20
Close grip press ups
32, 25, 10
kick back
3x20 - orange band
Giant set
green band pull down 3 x 25
Orange face pulls 3 x 25
BOR 60 x 20
Curls
3 x 20 with 20
3 x 20 Rear flies with orange
So a few days off.
Front squat 82.5
5x8 - this was not “hard” i had loads left but it was good
Belt squat
55kg 3x25
Death walk
55kg 3x50
Side lunge
25kg 3 x12
Calf rise
82.5kg 3x20
Glute rise
NA 3x20
Lots of sub max work going on, How’d you feel doing this sort of thing? Bit of a shift mentally?
Struggling to enjoy it. Lots of volume. My trainer saw that I’d spent years doing 1 set to max then a few back off and wanted to see how / if I’d respond to a different type of training.
Its working. I’m bigger than before. But honestly - I miss chasing the numbers.
Be meaning to ask you - your TRT. Private I assume? My wife wants me to get tested. How much does treatment cost a month?
Oh dear that can’t be good haha.
Private, to be honest I’m not sure I’d even bother trying NHS, got the blood test with them, no shbg no free test (my test was very bottom range my free test was out of range when I got the private testing) no e2, and getting the test was an arm twisting exercise, they offered me anti depressants and Viagra (ed wasn’t a particular problem, libido had taken a very noticeable hit, Viagra wouldn’t have helped).
Private costs I pay £90 pcm for just test-e, no HCG no AI, (you’d pay inital consult, and any blood tests, but after that the £90 covers consults and meds).