My first pair of straps arrived.
So begins the gym-gear collection
Friday 25th of January
WSSB 3: Max Upper
Warm-Up:
- 100 total skips
- 2x25 total single leg skips per leg
Bench: ss 20 Band Face Pull Aparts
- 20x5
- 40x5
- 50x3
- 60x3
- 70x2
Disappointed, but not surprised
NG Dumbbell Bench / SA DB Row to Low Chest
- 35x2x20 / 15x2x15
Row variant worked better today
Barbell Rows / DeFranco Triple Threats
- 45x2x12 / 2x8
- 50x2x12 / 2x8
Gonna stick to 50kg for rows
Fat Grip Alternating DB Curl / Barbell Shrugs (3s hold)
- 8x3x10 / 65x2x15, 1x12+3 no pause
MMC better with the fat grips
Roughly one hour and twelve minutes. Not much sleep yet again, and no coffee pre-workout
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You’ll adapt to no sleep dude. Don’t worry. Also…I kicked coffee. Shit was addicting, although I love it. Compensate with food for everything and you’ll be fine. Ever heard of Chad Aichs?
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Yeah mate I’ve been averaging 5-6 hours most nights for at least a year. The adaptation continues to elude me 
Oh well, gotta get it done right.
Yeah coffee is definitely a slippery slope. What starts off as a cup in the morning pretty quickly become 3-4 cups daily with caffeine pills on top…yikes. I can usually drop the habit pretty quickly when I catch myself out though.
I definitely feel more energy now that I’m eating more though. Bless carbs
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I’ve been doing it for 3. You’ll adapt. See, I set sleep-deprived PRs, and then I set actual PRs. You get a nice little boost when you throw in ammonia, proper nutrition, and adequate sleep. You get an even larger boost when you (and not your program) determine the warm-ups leading to your rep PRs.
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That’s good to hear mate, I guess I’ll keep chugging along
Got a new BIA Scale (yes, I know BIA is a tad dodgy). Readings are:
Weight: 71.5kg
BF%: 18.4
BMR: 1634kcal
You’re pretty young right? Honestly, your Developmental years are really the time you should be working on getting more sleep, not getting used to less. You’ll have plenty of time for that later
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Yeah, I’m 18 in a few weeks.
Honestly, I do agree with you. I’m constantly short on sleep because I’m just pretty busy. I’m studying full time, working one job part-time and working 3 others casually
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I feel I can clear this up.
The agile 8 was designed specifically for low backs. Specifically tight glutes/piriformus etc.
It just kind of caught on and became the defence warm up.
The limber 11 is a much more generalised warm up.
2 Likes
Ahhh gotcha
I felt so too, but it was just a tad too long for me. Thanks for clearing this up
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Sunday 27th of January
BIA Reading
Weight: 72.1kg (+0.6kg)
BF%: 18.8% (+0.4%)
Monday 28th of January
BIA Analysis
Bodyweight: 73.65kg (+1.85kg)
BF%: 19.6% (+1.0%)
Definitely went over on calories yesterday. Ended up eating a good deal of sushi, and chocolates, and then a slice of cake at a mate’s birthday party. Missed this weekend’s conditioning too.
Monday 28th of January
WSSB 3: Max-Effort Lower
Warm-Up:
- 100 total skips
- 2x30 total per leg single leg skips
- Agga’s 8
Much more coordinated today. Finally got a good night of sleep before training and it was obvious.
Front Squat: ss 20 Band Face Pull-Aparts
- 20x5
- 40x5
- 60x5
- 70x5 belt on
- 75x5 RPE 8.5-9
Debated going up to 77.5 but form was getting too sloppy. Once again I’m folding over out of the hole.
Weak Point: Glutes/Low Back
2 DB Reverse Lunge / Swiss Ball Reverse Hyper:
- 17.5’s x3x12 / 3x15
Need to lighten up on the lunges, or use straps. Probably both. Focussed on slowing down the tempo on the Hypers instead of using ankle weights which felt weird
Abs Circuit: 2 Rounds
- 17 Ab Wheels
- 3x10s per side Bird-Dog Planks
- 5 per side McGill Curl-Ups
- 10 per side Single Leg Glute Bridge
Solid burn. Finished up with the Donnie T Low Back Protocol
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Tuesday 29th of January
WSSB 3: Rep Upper
Warm-Up:
- 100 total skips
- 2x25 total single leg skips per leg
- Agga’s 8
DB Floor Press: ss 20 Underhand BPU’s
- 12.5’s x 10
- 17.5’s x 10
- 22.5’s x 3x10 PR
Niiice
Chin-Ups / Incline Y-Raises:
- 10 Pronated / 2’s x 15
- 9 Supinated / 2’s x 15
- 7+2 Neutral / 2’s x 15
Side Laterals / Meadows Rows
- 4’s x 4x12 / +10kg x 4x10
Strapped up for Meadows Rows and it helped immensely with MMC
DB Shrugs (2-2-1-3) / Williams Extensions
- 22.5’s x 3x12 / 7’s x 15, 12, 15
Strapped up for the last set of shrugs
Fat-Gripz DOH Barbell Hold
- 40kg for 33s, 36s
2 Likes
Wednesday 30th of January
BIA Readings
Weight: 72.25kg (-1.45kg)
BF%: 18.9% (-0.7%)
FFM: 58.63kg (-0.55kg)
Conditioning: Hill Sprints
Warm-Up:
- Skipping
- Progressive sprints at 30-40m
Main work:
- 9 X 70-80m @ 15-25% Incline
1 Like
Thursday 31st of January
WSSB 3: Dynamic Lower
Warm-Up:
- Skipping, single and double leg
- Agga’s 8
Standing Broad Jump: ss mobility stuff
- 2x1 / 2x5 per side Brettzels
- 2x1 / 2x5 per side Shin-Boxes
- 2x1 / 2x2x10s per side Thoracic Bridges
- 2x1 / 2x3 per side Single-Leg Inchworm to Deep Lunge and Twist
2 DB Deficit BSS / Swiss Ball Glute Bridge to Ham Curl
- 7’s x 3x15 / 3x10
Cable Crunches: ss 10 DFTT’s
- 45x15
- 55x15
- 50x2x15 perfect weight
Trap-Bar Carries: drop-turn every 15m
- +70kg for 60m had an altercation with a car, did a sideways shimmy to get around
- +80kg for 60m too heavy, trap bar started slipping out of my hands
4 Likes
Lmao this could go viral
2 Likes
Swolls 23:4-
Even though I farmers walk through the valley of the shadow of death, I shall fear no… Car?
2 Likes
Friday 1st of February
WSSB 3: Max Upper
Warm-Up:
- single and double-leg skipping
- Agga’s 8
Bench Press / Rope Face Pulls
- 20x5 / 25x20
- 40x5 / 25x20
- 50x3 / 25x20
- 60x3 / 25x20
- 70x2+1 assisted / 27.5x20
Lost my brace, need a bit more explosiveness off the chest
NG DB Bench Press / SA DB Row to Low Chest
- 20’s x 18, 14 / 20’s x 2x15
Barbell Row / Band Face Pull-Aparts
- 50x12 easy / 20
- 55x12 bit too jerky / 20
- 52.5x12 perfect / 20
Barbell Shrugs (3s hold) / Alternating Fat-Grip DB Curls
- 70x12 / 8’s x 12
- 70x6+6 hook grip / 8’s x 12 needed some pauses
- 70x12 with straps / 8’s x 12 needed several pauses, forearms were pumped af
Time: 1:04
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