That sounds brilliant
Yeah, the swings really take care of any energy you might have had left
I wish I could do the same, but my wrists already hate me 
But wraps are a thing you could look into
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Saturday 10th June
Barbell Workout
Back Squat
20kg x 5
40kg x 5
60kg x 5
70kg x 3
85kg 3x3
Sumo Deadlift
60kg x 5
80kg x 5
105kg 3x5
Push Press
50kg 3x8
Zercher Rack Pulls (2nd bottom rung)
60kg 3x8 - one word. Disgusting. Lol
Calves were very sore before my workout so I had a bit more of a warm up than usual to get some blood flowing. The squats are feeling good and the sumo deads arnt making my hips feel wierd anymore. Very happy with the session!
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Thursday 15th June
Gym Conditioning / Weak Areas
Barbell Complex
SLDL x 10
Upright Row x 10
Push Press x 10
Back Squat x 10
Good Mornings x 10
Done with 20kg, 30kg, 40kg, 30kg
I kept 30kg and tried to do @danteism complex… keyword ‘tried’.
Front Squats x 15
Back Squats x 15
Good Mornings x… 4
Yeah by about this time my back felt like it was going to snap and lungs were on fire. I’ll do this next week and get more reps on the Good Mornings. Every afternoon for the past 3weeks I have been pulling weeds at the dump. My lower back has been fatigued just from this most days. I have 7hours of it tomorrow… Yay…
Standing Calf Raises (superset Seated Calf Raises)
60kg 2x15 (40kg 2x20)
At this point I was rooted. Lately I have been lacking energy. Usually come home from work, have a nap, have dinner than go to bed. Best man up before I get to basic training.
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Yeah, the complex has no mercy (that’s why it’s so great). If you don’t already have a strong lower back and legs that can stand fatigue, you will build those with it.
I’ve also noticed that the complex is really good if you want to improve your running capability (so the lung burn isn’t for nothing)
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Don’t get me wrong, I loved it! But it showed me whose boss haha I didn’t make it easy on myself though, I only locked out my legs twice and I really didn’t give myself much of a break between the 2 complexes.
I’m enjoying barbell complexes over other types of conditioning and cardio and I do believe it’s helping with my running capacity.
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That’s the way to do it!
Loaded carries and bodyweight circuits are also nice
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Saturday 17th June
Barbell Workout
Back Squat
20kg x 10
40kg x 5
60kg x 5
70kg x 3
80kg x 3
87.5kg 3x3 - this got awkward, see below
Sumo Deadlift
60kg x 5
80kg x 5
100kg x 5
107.5kg 3x5
Push Press
40kg x 8
50kg 3x8
Zercher Rack Pulls (2nd rung from bottom)
60kg 3x8 - got 10 reps on last set
So my 1st set of working squats went well, than a chick I see at the gym almost every time I’m there sat down on a bench in front of me (and the mirror) to do Incline DB flys. Now this chick always catches my eye, she works hard and spends more time doing weights than 95% of girls in my gym. I swear that her um attributes have gotten a lot more curvy lately as well!
Anyways I wasn’t too bothered so I do my 2nd working set as she is setting up and I just look through her (I follow my eyes in the mirror when doing squats). I’m up to my 2nd rep on my last set when she leans back on the bench, at this point I’m nearing the hole and I get an eye full of cleavage! I tip forward and nearly lose it but manage to hold it! LMAO the 3rd rep I smash out really easy… Rush of testosterone or maybe just recovering from embarrassment.?
Anyways the rest of the session went by without a hitch. I progressed on my squats and deads and put a couple more reps on my last Zerchers of the day.
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Definitely a rush of test.
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Wednesday 21st June
Gym Conditioning
Chin-ups
3x6
Rowing Machine
3min 700m, Lv4
2min 400m, Lv5
Barbell Complex
SLDL x 10
Upright Row x 10
Push Press x 10
Back Squat x 10
Good Mornings x 10
Complex done with 20kg, 30kg, 40kg, 30kg
Behind the Back Deadlift
30kg x 10
40kg x 10
60kg x 6
80kg x 6
100kg x 5
110kg x 5
The squat racks were taken when I got to the gym so I did some chins and rowing. Complex made me sweat nicely.
Tried out hack squats aka behind the back deads, they went ok but got snagged a bit on my hamstrings coming up. This caused my grip to fatigue a bit quicker. Guess it will just take practice to get the movement pattern down pact.
I’ve been running lately but my right shins are still playing up. Trying different things to help relieve and strengthen them.
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I saw a TV show where a psychiatrist told his patient to take his crush for his gun qualification. “You will not fail with her watching.”
Another complex to try:
It looks good but I don’t have any experience with Oly lifts and their variations 
It is something I will definitely change but I have just been too busy and broke to get a decent oly weightlifting coach. Unlike powerlifts, I would really prefer to be shown the lifts by a proper instructor.
It helps to have someone there to tell you if you’re butchering the movement but a lot of it is practice and feel. You could just do high pulls from the hang instead of hang cleans. I used 95lbs and about died by the end if that gives you an idea about how hard it is. A 95lb hang clean doesn’t really exist for me. I can curl that weight.
You could do it with kettle bells or dumbbells as well. Form can be a bit more lax with those.
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Saturday 24th June
Barbell Workout
Leg Curls
Lv5 x 10
Lv6 x 10
Lv7 x 10
Lv8 3x10 - these were 1 and a half reps each
Back Squats
20kg x 10
40kg x 5
60kg x 5
70kg x 3
80kg x 3
90kg 3x3 - this is right on my 3RM
Jefferson Deadlift
60kg x 3 (each side)
80kg x 3 (each side)
Sumo Deadlift
80kg x 5
100kg x 5
110kg 3x5
Push Press
30kg x 8
40kg x 8
55kg 3x6
Zercher Rack Pulls (bottom rung)
60kg 3x8 - that was tough
So 1st of all I am on a slight cut. My BMI reading is one point away from being borderline rejected for the RAAF (air force) so I’m cutting out a few calories at smoko and at dinner. I have been doing this for about 2weeks now. I weighed myself 2day and I am a kilo heavier than when I weighed myself 3weeks ago! Haha
Due to this and the fact my shins don’t like me running too much lately I am chucking in another conditioning workout in through the week at the gym.
As for 2day, my squats were a real struggle. Doesn’t help I had a late night out with my mates but I knew I was approaching my upper limit for 3x3. I will cut some weight next week and increase reps.
Sumo is also getting heavy but I believe I have another couple weeks in me of this rep scheme.
The Zerchers on the bottom rung were really quite awkward. I think I’ll move them up a rung and start upping the weight on them.
Now time for a nap 
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How did the Jeffersons feel?
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Glad you asked 
As you can see I didn’t give them as much of as run as I could have. Primary reason is this workout usually ruins me especially as I’m trying to progress on all 4 movements so I didn’t want to give too much energy to an ‘experiment’.
Having said that I found them a bit awkward (is to be expected) but I really like the unilateral feel to them. I will give them a bit more of a run in the coming weeks.
I also wanted to add that I had some interesting doms from my BB hack squats!
My lats were especially tender for days after my workout and the serratus / pec tie-in (under my pecs) was also feeling pretty sore! I am definitely going to be going back to that exercise.
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That was probably a smart move, 4 moves is plenty on it’s own
It takes some time to find the best foot positioning for yourself. I like the unilateral aspect as well, I feel like Jeffersons really strengthen your hips and midsection, the fact that you are kind of twisted there really makes your obliques fire up and at least my back feels great when doing them.
They also feel very safe because the bar is quite literally under you
Oh yeah, it’s really a whole body movement, for me it fries my quads, lats, traps (all the way: low, mid and upper traps) and even chest (my upper chest cramps almost every time I do it)
It’s a shame these movements are not really all that popular
I feel like the Jeffersons have a great real world carry over. Picking up heavy shit, you usually try to give yourself a big base to work from and just bend down to pick it up. Simple! They also felt like more of a squat movement than a hip hinge movement which my help my legs with squatting.
The Zerchers today were actually turning more into a squat movement the lower I go. Hence the reason why I am going to keep them a bit higher and use them more as a rack pull. I have been bringing them really high (basically punching my chin) and squeezing at the top. I’ve noticed the middle of my back has gained mass and has a more rounded look.
I have noticed that my squats today were really limited by my legs. There was a period just above parallel that I really had to grind through. A couple months ago if squats got heavy I was doing a bit of a squat-morning. I’m glad I’m not doing that anymore.
Well I’m glad I’m not the only one that feels it in the chest! I however felt it more in the lower chest. Strange that!
I know! I wonder if the increase popularity in powerlifts has anything to do with it… I feel like the body works so much more harmoniously when it can move well in all its directions not just in an arbitrary number of set movements.
Lol my turn to blab on 
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Definitely, that also decreases the risk of injury
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