It Ain't Much, But It's Honest Work

Training Logs
61

Holiday today, so no gym. Sandbag training today.

Sandbag to shoulder
40kg x 1
40kg x 2
40kg x 3
40kg x 4
40kg x 2
40kg x 2
40kg x 1
40kg x 2
40kg x 1
40kg x 1
40kg x 1

Sandbag shoulder carry
40kg x 2
40kg x 3

Sandbag carry
40kg x 2
40kg x 2
40kg x 2
40kg x 2
40kg x 1

Notes:

  • Everything felt slow and awful. Got it done tho.
  • Shoulder carries were pretty solid, once again limit being how long can i endure my hand being numb.
  • Sandbag carries were alright.
62

Slept well, it seems my second vacation is actually relaxing. Onto training.

Flat bench superset with low rows
67.5kg x 7 ss 22.5kg x 14
67.5kg x 7 ss 22.5kg x 14
67.5kg x 7 ss 22.5kg x 14
67.5kg x 11 ss 22.5kg x 20

Front squat
55kg x 9
55kg x 9
55kg x 9
55kg x 14

Arms and abs

Notes:

  • Bench felt surprisingly strong, not a PR but not far from it. Rows were pretty damn fine too.
  • Knee was buggy on the front squats, still hit a solid PR. Just felt solid overall. I like it.
  • PR on hammer curls, 22 reps with 15kg dumbells.
63

Sleep is surprisingly good these days, which is quite nice. Still rather tired in the mornings, but oh well. Onto training.

SLDLs
95kg x 7
95kg x 7
95kg x 7
95kg x 11

Close grip bench superset with low row
60kg x 9 ss 22.5kg x 14
60kg x 9 ss 22.5kg x 14
60kg x 9 ss 22.5kg x 14
60kg x 14 ss 22.5kg x 23

Arms and abs

Notes:

  • SLDLs felt good, pretty strong. Last set was a bit dissapointing, but my hamstrings were toasted.
  • Close grip felt really strong, last set was a PR. Quite happy with that. Same with the PR on low rows.
  • Quite pleasing to be able to rep out 1pl8 on close grip. Onto 2pl8s.
  • PR on reverse curls, 25kg for 18.
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64

Late update. Work was busy yesterday, but I still managed to get some good training in.

Strict press superpset with chest supported row
40kg x 7 ss 25kg x 15
40kg x 7 ss 25kg x 15
40kg x 7 ss 25kg x 15
40kg x 15 ss 25kg x 25

Good morning
57.5kg x 9
57.5kg x 9
57.5kg x 9
57.5kg x 17

Dips
bw x 15
bw x 15
bw x 15
bw x 15

Notes:

  • PR on the strict press, felt strong. Great way to wrap up the first bulk block.
  • Good mornings were solid, really good effort on last set.
  • Really good chest stretch on dips, just a great exercise.
65

Yesterday was a long run, 8km in 53:35. Felt slow and sluggish, managed to find a groove by the end as usual. Today was sandbags again.

Sandbag to shoulder
pyramid to 4 reps, then a double after.

Sandbag shoulder carry
40kgs x 2
40kgs x 2

Sandbag carry
40kg x 8
40kg x 2
40kg x 4
40kg x 2

Notes:

  • Sandbag to shoulder felt strong, everything felt strong. Not sure why but I’ll take it.
  • Sandbag shoulder carries lit up my obliques, i like it.
  • Sandbag carries felt really strong, huge PR on the first one. Absolutely obliterated my forearms, biceps and traps.
  • Back off with 4 laps was a great moral win, plus fried my muscles even more.
  • Before every carry I did a sandbag to shoulder.
  • Next week I’m rolling block 2 of a bulk, which is going to be first block of SBS hyperthrophjy again.
66

Second block of the bulk is on the way, day 1. Let’s see if I’ll get to 6 weeks.

Squats
80kg x 10
80kg x 10
80kg x 10
80kg x 13

BtN press superset with chest supported row
32.5kg x 12 ss 32.5kg x 12
32.5kg x 12 ss 32.5kg x 12
32.5kg x 12 ss 32.5kg x 12
32.5kg x 18 ss 32.5kg x 19

Arms and abs

Notes:

  • When I started my last bulk, I was using 70kg for these sets. Adding 10kg to floor strength feels pretty damn good.
  • BtN press also felt strong and solid, seems to be really in the groove.
  • Swapped to ab wheel for ab work, i’ll see how that goes.
67

Early rise and long day, name a better combo. Onto training.

Flat bench superset with low row
60kg x 10 ss 27.5kg x 10
60kg x 10 ss 27.5kg x 10
60kg x 10 ss 27.5kg x 10
60kg x 17 ss 27.5kg x 18

Front squats
50kg x 12
50kg x 12
50kg x 12
50kg x 19

Arms and abs

Notes:

  • Bench felt strong today. 1 rep shy of matching my PR, and that was after 3x10. Huge.
  • Low rows were pretty neat.
  • Front squats continue to be bonkers, huge PR on that last set.
  • PR on hammer curls too, 17.5kg for 15
68

Got some sleep, felt pretty good. Onto training.

SLDLs
85kg x 10
85kg x 10
85kg x 10
85kg x 16

Incline bench ss with machine row
47.5kg x 12 ss 27.5kg x 12
47.5kg x 12 ss 27.5kg x 12
47.5kg x 12 ss 27.5kg x 12
47.5kg x 14 ss 27.5kg x 16

Arms and abs

Notes:

  • SLDLs felt good, but damn that last set took my soul. Absolutely wiped me, but it’s a PR.
  • Incline bench felt rough, had no power. Didn’t get the reps on the last set either.
  • Managed a PR on reverse curls, 25kg for 19.
  • Going home my legs were lead, just no power or strength left.
69

Somewhat busy morning, had to go in the afternoon. Really craving energy drinks.

Strict press superset with chest supported rows
37.5kg x 10 ss 27.5kg x 10
37.5kg x 10 ss 27.5kg x 10
37.5kg x 10 ss 27.5kg x 10
37.5kg x 14 ss 27.5kg x 16

Good morning
52.5kg x 12
52.5kg x 12
52.5kg x 12
52.5kg x 22

Dips
bw x 16
bw x 16
bw x 10
bw x 12

Arms

Notes:

  • No PR on the press, but a solid effort. Just some sad feels today.
  • PR on the good mornings, arms also went numb by the end. Strong effort.
  • Great first couple of sets on dips, then it fell apart.
  • Curls remain nice
70

Sleep was short, with some inception dream. Work was long and it was too hot. It’s still too hot. Can summer be over already?

Close grip bench superset with low row
52.5kg x 12 ss 22.5kg x 15
52.5kg x 12 ss 22.5kg x 15
52.5kg x 12 ss 22.5kg x 15
52.5kg x 21 ss 22.5kg x 20

Snatch grip deadlift
60kg x 12
60kg x 12
60kg x 12
60kg x 19

Arms

Notes:

  • Came into this severely dehydrated, and I absolutely smashed that last set. My face felt like it would explode by the end lol. Great set
  • Wanted 20, body said no after 19. Still a big PR. Really a surprising day.
  • PR on reverse curls, 30kg for 10 and skullcrushers, 30kg for 17
71

Yesterday was a 10K run in 1:04:33, which felt absolutely awful. Today is sandbags.

Sandbag to shoulder
40kg x 1
40kg x 2
40kg x 3
40kg x 2

Sandbag shoulder carry
40kg x 2
40kg x 2
40kg x 4

Sandbag carry
40kg x 7
40kg x 6
40kg x 5
40kg x 2

Notes:

  • Sandbag to shoulder felt good, almost too easy. I gotta fill up the bag. I also did them before any carries
  • Pushed the shoulder carry, arms went numb. Otherwise felt solid.
  • Massive PR on sandbag carries, absolutely torched my arms but I’ve never managed this many laps.
72

Heat should finally break today and tomorrow, but otherwise I feel some of the stress coming back. Onto training.

Squats
85kg x 9
85kg x 9
85kg x 9
85kg x 11

BtN press superset with chest supported row
35kg x 11 ss 32.5kg 13
35kg x 11 ss 32.5kg 13
35kg x 11 ss 32.5kg 13
35kg x 14 ss 32.5kg 17

Arms and abs

Notes:

  • Squats were soul breaking. Absolutely feeling smashed. Gonna have to seriously eat up for next week.
  • BtN press felt good, took a couple of sets to fully recover from that last squat set.
  • I’m at the stage where I’m counting the weeks until the bulk is over, getting quite tired of it.
73

Forgot to update yesterday, so it’s a double today. Also gonna stop writing supersets
Yesterday:
Flat bench
62.5kg x 9
62.5kg x 9
62.5kg x 9
62.5kg x 15

Front squats
52.5kg x 11
52.5kg x 11
52.5kg x 11
52.5kg x 18

Today:
SLDLs
90kg x 9
90kg x 9
90kg x 9
90kg x 14

Close grip bench
57.5kg x 11
57.5kg x 11
57.5kg x 11
57.5kg x 13

Notes:

  • Was pretty pissed with that PR on the last set, because I could’ve gotten more but I was choking on my spit. So annoying.
  • Front squats remain brutal, really building up something with them.
  • Solid effort on SLDLs, but nothing crazy. Absolutely traded my soul for the last rep.
  • I was positively exhausted when I got to close grip, didn’t have much in me.
  • For some life updates, my legs are in a state of deep fatigue and I’m not sure how much longer I can ride that out.
  • Most likely gonna try out judo, which seems fun.
74

Weather cooled off so I was able to get some rest overnight. But I’m feeling the fatigue.

Strict press
40kg x 9
40kg x 9
40kg x 9
40kg x 12

Good morning
55kg x 11
55kg x 11
55kg x 11
55kg x 22

Dips
bw x 17
bw x 17
bw x 12
bw x 12

Arms and abs

Notes:

  • Second set was 10 reps because I forgot how many I needed. Far cry from my PR, but was done in the morning.
  • PR on good mornings, felt strong, arms went numb.
  • Dips remain solid, great chest pump.
  • I’ve been feeling rather frustrated in the gym, like quite angry. I’m not a fan of it and I need to figure out the cause.
75

Sleepy day today, someone was on the incline bench so I started with deadlifts.

Snatch grip deadlift
62.5kg x 11
62.5kg x 11
62.5kg x 11
62.5kg x 23

Incline bench
47.5kg x 11
47.5kg x 11
47.5kg x 11
47.5kg x 16

Arms and abs

Notes:

  • Absolutely blasted that PR, no idea where it came from but i’ll take it. Huge PR.
  • Incline bench was slow, but still a nice top set. Bit of a revenge for last week.
  • Arms and abs were nice. Quite enjoying that
76

Run today, 5K in 28:28. Felt awful, but that’s a 1:30 PR from last time.

77

Yesterday was sandbags, realized I dont even have to lap the sandbag anymore. Today is back to squats, RPE I want to cry.

Squats
87.5kg x 8
87.5kg x 8
87.5kg x 8
87.5kg x 11

BtN Press
35kg x 10
35kg x 10
35kg x 10
35kg x 16

Arms and abs

Notes:

  • That was a new 11RM on squats, and the work sets were also a big PR. Which feels nice because I felt like shit.
  • PR on BtN press aswel, pretty damn nice.
78

Forgot to log yesterday, as seems to be the usual.

Flat bench
67.5kg x 8
67.5kg x 8
67.5kg x 8
67.5kg x 11

Front squat
57.5kg x 10
57.5kg x 10
57.5kg x 10
57.5kg x 18

Arms and abs

Today:
SLDLs
95kg x 8
95kg x 8
95kg x 8
95kg x 13

Incline bench
50kg x 10
50kg x 10
50kg x 10
50kg x 13

Arms and abs

Notes:

  • Bench felt solid iirc, nothing crazy.
  • Front squats felt like a piston, up and down, great PR too. Really happy with those.
  • I need to get my expectations for last sets down on SLDLs, I feel like I’m still waiting for 20 rep maxes and that just aint happening anymore.
  • Incline bench just kind of eh, nothing special
79

Stress seems to be winding down, which is nice. Nights are also colder. Onto training.

Strict press
42.5kg x 8
42.5kg x 8
42.5kg x 8
42.5kg x 12

Good morning
60kg x 10
60kg x 10
60kg x 10
60kg x 21

Dips
bw x 18
bw x 17
bw x 12
bw x 12

arms and abs

Notes:

  • Easy PR on the press, really breaking some new ground with these PRs.
  • PR on good mornings too. I wonder when those will start slowing down.
  • Dips remain nice.
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80

Today was a run, 6K in 36:01, definitely a PR. So I’ll write up yesterdays training too.

Snatch grip deadlift:
67.5kg x 10
67.5kg x 10
67.5kg x 10
67.5kg x 17

Close grip bench
60kg x 10
60kg x 10
60kg x 10
60kg x 15

Arms and abs

Notes:

  • Snatch grip deadlifts felt surprisingly strong, even the work sets were PRs. So definitely huge PR there.
  • Still repping 1pl8s on close grip, another PR on last set
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