Today is hard. I feel sick. Not like I’m going to be sick but eating is hard. My legs hurt after squats and I’m swapping from days to nights.
Its not as simple as it used to be.
Log work out today. I’ve had some food. Pasta with hard cheese bacon.
2 bits of toast (1 jam 1 peanut butter). I’ll report back when I’m done.
So - log disaster.
85 - reps. Was aiming for 5 (doing 5 pros). Got 3. Not really sure what happened there.
This was my +3 week. So I’ll see what’s what next week on the +1 and reset. There is a good chance my log has dropped as it’s been a while since I did it.
Also poor few days eating and no belt. Who knows?
Incline bench 3x12 at 80kg time to go up.
Seal row 2x10 at 55kg
Flies and arms.
Deadlift
205 for 4. A bit pissed off BUT I’m also using some bigger clips so I think these are a few kg each. So this might be closer to 210.
Drop set 180kg 3x5
Ssb good morning, 67.5kg 3x12
Extension and curls till it hurts edit -1 set extension full stack for 8
Roll outs and swings
Abridged upper body work out
Press, 80kg for 5. A struggle. I will rerun this cycle and make the reps a touch better next time.
Pull ups 7,7,7,5,4 - I will get 30 in 4 then move on
3x8 25kg db ohp
Extensions and Chris a few sets. Curls more volume extensions more weight.
Short and sweet. Nothing much to write about.
Fuck leg day
Front squat 140kg x5 had 6 in there but I wanted
Back squat 140kg x 20
Edit - tried the farmers but the car park was busy.
3x20 slinger leg leg extensions 60kg/leg
Lunge and sled upstairs
So I have my next proper comp in my sights.
Iron Freaks qualifier in April or May.
Now qualifier for what? Well top 3 qualify for the final which is held in front of 4000 fans. I would be lying if I didn’t say that makes me really excited. To have my kids watch me walk out in-front of 4000 people. What a buzz. I’ve spoken to the organiser and I 'm fairly competitive to last years winners.
Events are log 90kg for reps - 10 will be a good score (lots of work to do here)
Deadlift 200kg for reps - 16 won last year. I can get 11/12 out right now.
250kg yoke 20m - 10 seconds is a good time. I have 19 second for a there and back on 280kg.
Dinny stone - Some grip work to do
Stones 80-120. No times on these but I can monster a 130kg stone easily enough.
The real issue is location. It is a 4h drive to the event. Which means a hotel the night before and all that jazz. To just be “competitive”. The trip will not be worth it if I come anywhere but 3rd of higher. But the only way to make sure I win is enter the beginner show or jump on a cycle.
I feel the “allure” of the dark side calling. I’m hesitant. Really hesitant. I read the amount of people that have fucked them selves up on a cycle and I wonder why it is even crossing my mind. But then I think of what it would be like winning that show and I wonder why I’ve not done it already.
I think the situation is this - if I sign up for this show there is a 90% I will at some point do a cycle so I can smash it. And then another (see its snowballing already) for the final.
So if I want to remain natty for ever I might avoid this show.
Today’s workout - in the garden - so no log.
Push press - 100kg top set of 5 then 3x5 at 80kg.
Incline bench 2x8 at 80kg - no idea why these are harder in the garden than in the gym but they are.
T bar rows - top set of 80kg for 10 reps.
Quick but easy.
Video of he push press
Dead lift work out:
I decided to keep my TM for dead lift at the same. I managed 4 reps on week 3 (goal is 5). I was tired and conditions were not ideal. BUT there is no harm in working to add reps rather than weight. If I get 6 reps on week 3 I will be vidicated.
So week 1 - last month I managed 12 reps. This week I managed 13. So +1 rep. Not stellar but an imporvement.
Drop set / reps in 60 seconds - last month was 13 or 14. This month was 15. And a much “easier” 15 as well.
So both sets better.
SSB GM - 80kg bar - 3 sets of 10. Really felt it in my back and not my glutes or hammies.
Curls and extension. Curls are shit - but extensions - full stack for sets of 12. Might need to move to standing leg curls.
Ab roll outs and 20kg KB swings 3 SS
15 / 6 respectively.
Press kept Tm the same. So just trying to beat old rep pr.
62.5kg old pr 13 new 15.
50kg btnp 5x5
Pull ups
7,6,6,5,1
Then dumbbell press seated 25kg for sets of 12
Then cable goes motor bikes and arms
Played rugby yesterday. Stupid idea.
Played front row. Even worse idea.
My neck and upper back are dying. But I enjoyed it. Now over been training a bit longer and I have a better understanding of strength training; a few things I’d say that translates well from strong man.
High rep squats are king. Sets of 10+ make your leg drive much stronger,
Moving events (front loaded yoke) really helped in my tackling.
Rows are more important than pressing. And core more important that both.
Leg day. I was dreading this for a few reasons. My recovery has been less than ideal from rugby.
I managed to add 5kg to my front squat. 115kg for 12 reps. I was on the cusp of passing out. But it was worth it.
I tried to do my widow maker back squat - but after rep 2 I was feeling like I on rep 25. So I stopped.
Walking lunges - 2 sets of 12 with 25kg.
Yoke 140kg 2x 20m return.
Feeling sick all work out. Not sure if it’s early morning work outs or just doing workouts after rugby. Or both. All I know is I’ve been nauseous.
So volume was a bit light BUT I’ve made 5kg gains in the front squat. So goals achieved.
I’ve been feeling very under the weather and run down since last weekend. And over the last few days I’ve developed a nasty cheats infection. So last nights push press was crap. But something was better than nothing. The Main issue was leg drive. My knees hurt. And there was nooner body pop.
Push press 2 sets of 5 90kg.
That was all.
There is something nasty going around. Getting something done even if it’s not much volume definitely keeps momentum going
Yeah - it is just annoying. I’m struggling with working nights and other bits. I finally find some time and I’m sick.
Working nights is tough when it comes to training and recovery. I did it for a year and used to have to go to the gym after work which usually meant my training was sub optimal and as my sleep routine was fucked so was recovery. You manage to train before work?
It’s the height of plague season mate, I wouldn’t worry about it too much.
thanks @dagill2 and @aholding88 yeah better than nothing.
deadlifts tomorrow will be a better work out.
although i’m currently dressed at dr frank n furter at my Halloween party and tomorrow might be a write off
So I’m just finished my deadlifts. All is good.
Last month I managed 182.5 for 8 today it’s 9.
It’s not much return but I’ve been flaky in the gym and with food. So it’s a win. I’m also still sick and I’m 1/2 hung over. So assume there was a rep in there. I’m happy.
SSB GM 87.5 for reps. No idea on how many.
Extensions, curls roll outs and swings the same. Just hard work.
I have a bit more time to replay today.
In short I’m training
Monday about 11:00
Wednesday about 13:00
Then any time I can on Saturday and Sunday.
I’m caught between gym and picking my kids up. If I wake up at 12:00 midday I only have 3h to wake up, eat, gym and then get to their school. Which 90% of the time is fine. But I can’t risk not being there.
So far its been fine. Although I’m moving from nights to day to night to days to nights in a week. And that is causing some issues. I’m getting enough sleep BUT its never at the right time.
I’m hoping that as time goes no I can settle into a routine. And there is less swapping about.
Main set
Press 72.5kgx11. This feels good. I know that 75kgx10 is about 100kg so I’m about there. But press is a shit exercise to do 1rm with. When I get to 80kg for 10 I might try a 100kg strict for a few.
Second exercise
BTNP 50kg
12,8 then 6.
Pressed hard (pun intended) on my main and the 1st set of the 2nd exercise.
Pull ups
Going a touch deeper. I need to stop chasing numbers and hit REAL depth.
So sets of 2&3. Lots of till failure
Rest of the work out
Db press
Sets of 10
Lat rises
Set of lots
Cable rows and motor bikes
Sets of 10-15
Curls & tris
Not sure just till it was hard
