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

Training Logs
81

Slept little and not very good. Atleast I have a reason for my poor performance today. Sandbags today.

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

Sandbag shoulder carry
40kg x 2
40kg x 3

Sandbag carry
40kg x 5
40kg x 4
40kg x 4
40kg x 1

Notes:

  • Really focused on catching the sandbag without lapping it.
  • Sandbag carries were rough, didn’t have the energy for it at all. My right shin was also janked
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82

Slept surprisingly well, with some weird dreams. Onto training.

Squats
85kg x 9
85kg x 9
85kg x 9
85kg x 12

BtN press
35kg x 11
35kg x 11
35kg x 11
35kg x 14

arms and abs

Notes:

  • Last set could be 11, honestly lost count around 10. The squats absolutely stole my soul, felt like my soul got hit with a truck. Only two more weeks left.
  • Had nothing for BtN presses, running on empty and trying not to die.
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83

Yesterdays training.

Flat bench
65kg x 9
65kg x 9
65kg x 9
65kg x 14

Front squat
57.5kg x 11
57.5kg x 11
57.5kg x 11
57.5kg x 19

Notes:

  • Solid PR on the bench, didn’t expect it. Helps not choking on my spit.
  • My previous 19RM on front squats was 50kg. Solid 7.5kgs added. Very nice.
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84

I have nothing smart to say about today. Onto training.

SLDLs
92.5kg x 9
92.5kg x 9
92.5kg x 9
92.5kg x 16

Close grip bench
57.5kg x 11
57.5kg x 11
57.5kg x 11
57.5kg x 14

Arms and abs

Notes:

  • Finally a PR on SLDLs, absolutely wiped me out tho. Next week is finally 2pl8s for working sets, really moving up with these.
  • Had nothing for close grip, just done. Hit the minimum then went on to arms.
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85

Sleep was a bit short and rough, but onto training.

Strict press
40kg x 9
40kg x 9
40kg x 9
40kg x 16

Good morning
60kg x 11
60kg x 11
60kg x 11
60kg x 18

Dips
bw x 19
bw x 18
bw x 10
bw x 11

Arms and abs

Notes:

  • Great PR, did not expect it at all. Last rep was a bit of a soft lockout but I’ll take it. Serious pressing progress this bulk.
  • Good mornings felt a bit rough. Should be hitting some heavier weights with them next bulk, which won’t be really fun.
  • Dips remain awesome and will be a mainstay
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86

Sleep was horrible, barely got a couple of hours. Fun.

Snatch grip deadlift
67.5kg x 11
67.5kg x 11
67.5kg x 11
67.5kg x 22

Incline bench
50kg x 11
50kg x 11
50kg x 11
50kg x 14

Armsn and abs

Notes:

  • Strapped up for the last set and it showed. 5 reps from last time, huge PR.
  • incline bench felt slow af, and very grindy. Only pressing movement not improving.
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87

Yesterday was a slow 5K, RPE my shins are dying. Today was sandbag work with a filled sandbag. Ouchie

Sandbag to shoulder
60kg x 1
60kg x 2
60kg x 1
60kg x 2
60kg x 1
60kg x 1
60kg x 1
60kg x 1
60kg x 1
60kg x 1

Sandbag shoulder carry
60kg x 1
60kg x 1

Sandbag carry
60kg x 2
60kg x 2
60kg x 1

Notes:

  • This is a whole new world of suck, god damn. The lack of floppiness and increased weight really make it suck.
  • Shoulder carries were rough, felt like half of my body was being squished.
  • Sandbag carries just sucked. Position was good, but it slipped so fast.
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88

Feeling a bit under the weather, but onto squats. They were surprisingly weighing(hehe, pun intended) on my mind.

Squats
87.5kg x 8
87.5kg x 8
87.5kg x 8
87.5kg x 12

BtN press
37.5kg x 10
37.5kg x 10
37.5kg x 10
37.5kg x 13

Arms and abs

Notes:

  • Absolutely huge PR. No RPE 10 sets, solid execution on all sets. Felt strong, hit a big PR and still had atleast 1 more in the tank.
  • PR on btn press, but that was more wobbly. But I’ll take it
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89

Yesterday was some kettlebell work, today I’m back to the gym.

Flat bench
67.5kg x 8
67.5kg x 8
67.5kg x 8
67.5kg x 10

Front squat
60kg x 10
60kg x 10
60kg x 10
60kg x 15

Arms and abs

Notes:

  • No PR on bench, but still happy with result.
  • PR on front squats, feels good repping out 1pl8.
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90

Feeling better by the day, today was deadlift day.

SLDLs
100kg x 8
100kg x 8
100kg x 8
100kg x 12

Close grip bench
60kg x 10
60kg x 10
60kg x 10
60kg x 14

Arms and abs

Notes:

  • Repping 2pl8s on SLDLs feels nice. This is now a working weight.
  • No PR on close grip, but a solid effort nonetheless.
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91

Forgot to update in a bit, weekend was sandbag work and friday was pressing. Onto todays training.

Squats
92.5kg x 7
92.5kg x 7
92.5kg x 7
92.5kg x 11

BtN press
37.5kg x 9
37.5kg x 9
37.5kg x 9
37.5kg x 12

Arms and abs

Notes:

  • Huge PR on work sets, and a solid PR on the final set. Great way to wrap up this training block.
  • Didn’t have much for BtN press, just got the +1 rep on final set.
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92

Bench day today, fueled by kebab.

Flat bench
70kg x 7
70kg x 7
70kg x 7
70kg x 11

Front squat
62.5kg x 9
62.5kg x 9
62.5kg x 9
62.5kg x 15

Arms and abs

Notes:

  • Not a PR, but a really solid effort.
  • PR on front squats, a really solid one.
  • PR on dumbell hammer curls, 15kgs for 25.
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93

Busy days, but I have graduated, which is nice life PR. Onto training from yesterday and today.

Yesterday
SLDLs
105kg x 7
105kg x 7
105kg x 7
105kg x 14

Close grip bench
62.5kg x 9
62.5kg x 9
62.5kg x 9
62.5kg x 12

Today
Strict press
45kg x 7
45kg x 7
45kg x 7
45kg x 12

Good morning
67.5kg x 9
67.5kg x 9
67.5kg x 9
67.5kg x 14

Arms and abs

Notes:

  • Pushed the deadlifts, hit a really nice PR. And promptly got exhausted as hell.
  • First set was a PR on close grip, so the last set was a nice surprise.
  • PR on the strict press, didn’t expect to hit it but I managed to smash it.
  • PR on the first set, so final set was just a nice extension.
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94

Today was a 7K run, done in 50:41. I’ll also write up for yesterday.

Snatch grip deadlift:
75kg x 9
75kg x 9
75kg x 9
75kg x 15

Incline bench
52.5kg x 9
52.5kg x 9
52.5kg x 9
52.5kg x 11

Arms and abs

Notes:

  • Once again first work set was a PR, so to hit 15 feels great.
  • Incline bench continues feeling meh
  • Bulk is finally over, can’t wait to do some more fun training again and drop some weight.
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95

Late with updates, again. Sunday was sandbag work, and for the gym I’ll mostly write the big lifts.

Monday:
Squat PR: 100kg x 12

BtN press pump work

Arms and conditioning

Tuesday
Bench:
80kg x 5
Pump sets on bench

Front squat x deadlift conditioning

Arms and abs

Notes:

  • Solid squat PR, 2 plus reps.
  • Not a PR on the bench, but 1 rep short and this was very different conditionins. I’ll take it as a solid set.
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96

Another late update, blaming the new job. Some notable PRs.

Yesterday:
SLDLs
120kg x 7

Incline bench pump work

Arms and abs

Today
Strict press
60kg x 4

Good morning x goblet squat conditioning.

Arms and abs.

Notes:

  • SLDLs felt easy, and the PR was strapless. Huge.
  • Once again a bit PR on strict press, could’ve gotten 5 but messed up the breath on rep 4.
97

Long day yesterday, had 30 minutes to train.

Snatch grip deadlifts
90kgs x 14

Upper body pump and abs

Today
7km run in 50:01

Notes:

  • Massive PR, absolutely huge.
  • Didn’t have time for much else so I just got an upper body pump.
98

Sunday was sandbag work and a surprisingly restful day, today was busy. But onwards.

Squats:
110kg x 8

99

Sunday was sandbag work, today was squats and stuff.

Squats:
110kg x 8

BtN ss with rows
5 sets for a nice pump

Arms and abs

Notes:

  • Might’ve been 7, but still a PR.
  • Absolutely hit RPE 10 on that last rep, felt like a train hit me. Still feel a bit out of it.
100

Some quick fire updates,

yesterday
bench 85kg x 4

Deadlift x front squat conditioning

Arms and abs

Today:
SLDLs:
130kg x 5

bench x row volume

Arms and abs

notes:

  • PR on the bench, turned a 2RM into a 4RM.
  • PR on SLDLs, but I probably had more if i wasnt totally exhausted.
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