Bench
First rep paused, remainder tng with a light touch
Bar x 6
50kg x 6
70kg x 6
90kg x 6
105kg x 6
105kg x 6
105kg x 6
105kg x 6
105kg x 6
All paused
105kg x 6
Ss/ Pullaparts
10 x 20
Pullups
Dead hang
BW x 3 x 6
BW x 9 - booooo
Ss/ GHR situps
BW x 3 x 8
BW x 15
DB curls
17.5s x 12
20s x 3 x 10
Heck of a week. Few busy shifts, lost my wallet (and gym access card), and got my MRI reported.
I’ve got an osteochondral defect on the posterior edge of my lateral condyle, which basically means cartilage and bone is worn away in the area my tibia ends up pressing on when I’m in deep flexion.
The bone underlying it is pretty inflamed and irritated at the moment.
Short of it is, it needs a rest from pretty much all lower body work to stop hurting day to day in the short term.
Long term I’m going to have to be careful. The defect is there, its not going anywhere, and regular squatting is going to re-irritate the bone and surrounding area again.
States is out. Fine. Lets get a big bench, do some other fun stuff outside the gym, and bring sled snd deadlifts back in in a few weeks.
I finished Smolov Jr today with an extra rest day thrown in between the 6 and 5 days cos I couldn’t get into the gym without my wallet.
That came to 7x5 at 110kg, 8x4 at 115kg, and 10x3 at 120kg, with some pullups, pullaparts, curls etc chucked in.
Plus weighted monkey bars because why not?
https://www.instagram.com/tv/CaEfXyRj-yH/?utm_medium=copy_link
Saw the monkey bars in IG they looked cool. Sorry to hear about you knee mate but you have the right mindset, time to get busy building that bench.
Thanks mate. It’s irritating, but over the last couple of weeks I’ve come to terms with the fact that it probably means regular squatting is out for good if I don’t want to trigger pain that takes weeks to recover just doing day to day life stuff.
It’s feeling a lot better for having had nearly 3 weeks away from any loaded deep flexion (or pretty much any lower body work to be honest).
In that time, I’ve finally hit a paused 140kg bench, having completed Smolov without my shoulders exploding.
Pretty solid 5kg gain from the 135kg RPE 9.5 single a month ago, and a big milestone to hit.
https://www.instagram.com/p/CaPOgtTPSYG/?utm_medium=copy_link
I’ve then taken a wee deload to chill, and done a load of sea kayaking and swimming.
My house mate was part of a 19.8km open ocean swim on Saturday and I was the accompanying kayaker. Conditions became awful for the last 3rd, big swell, lots of chop, and wind which wanted to push me off the right constantly. That has wrecked my body but was a great thing to get done.
https://www.instagram.com/p/Cae85E-PJf4/?utm_medium=copy_link
My new plan is to leave competitive powerlifting to the people who can consistently train for it without injury, and focus on just being good at moving myself, and heavy things.
I’ll keep at the kayaking (though right now I’d sooner sit underneath it than on top of the bloody thing), do a bit more swimming, and try to get back into bouldering more regularly - I did a load throughout 2020 and 2021 and it’s probably one of the more enjoyable physical things I’ve ever done.
A nice simple programme that should fit around all these alternative pursuits whilst still giving me targets for progression is 531.
Plan is:
A session: 531 press, 531 weighted pullups (fudge some of the warm up sets to make it work), sled, bench accessories, arms/delts.
B session: 531 bench, 531 deads, bodyweight pullups, glute/hammy work, arms/delts. Occasional additional strongman cardio.
Flip between those two sessions as recovery allows, whilst doing the outdoorsy, watersporty, chalky handy stuff which feels a bit more functional.
Anyway,
OHP
Bar x 5
30kg x 5
35kg x 5
42.5kg x 3
Working sets
47.5kg x 5
55kg x 5
60kg x 10 - e1RM 80kg
Lat pulldown
45kg x 5
60kg x 5
75kg x 5
Pullups
100kg (BW) x 8 - e1RM 126.6kg
Floor press
60kg x 8
75kg x 8
85kg x 8
95kg x 8
Ss/ Sled
Reverse drag 15m, then upright poles forward push 15m
140kg x 4 runs
Took sled very easy.
Breast-stroke
1000m long course
First time swimming 1000m in a session, let alone all in one run.
Far from fully recovered from the kayak on Saturday but needed to move, and needed to lift something.
In the future I think these sessions will probably involve a fair bit more working volume both in the 531 sets (Joker sets etc) and accessory work.
Bit of time in the sea in the morning wrestling waves, then a quick lil half K run along the beach. Sand is hard. Or soft.
About an hours session.
Worked up to a few V3s, mainly big burly moves without a lot of tekkers. Some slabby stuff too. Hands aren’t used to it again yet.
50-60 balls worth. This is cathartic.
Front crawl
5 x 50m long course @ 80% effort - 30-60s rest
Breast stroke
5 x 50m long course @ 80% effort - 30s rest
Front crawl
5 x 25m short course @ 90% effort
Ss/ No arms backstroke
5 x 25m short course @ recovery effort - 10s rest
Breastroke
5 x 50m @ 80%
Ss/ No hands backstroke
5 x 50m @ recovery.
30 seconds rest.
Late shift this arvo, then will hit deads and bench post work as I’m on nights over the weekend.
Best laid plans etc…
Had a close COVID contact last Sunday so here I am isolating til Sunday arvo. Had a negative PCR yesterday and need another one tomorrow morning before I’ll be let loose.
Bugger.
Doing yoga.
Pulls
70kg x 5
100kg x 5
120kg x 5
140kg x 3
Working sets
Belt
155kg x 5
Straps
180kg x 5
202.5kg x 10 - e1rm 270kg
Bench
Bar x some
50kg x 5
62.5kg x 5
75kg x 3
Working sets
82.5kg x 5
95kg x 5
107.5kg x 9 - e1rm 139.7kg
Pullups - wide semi neutral grip
BW x 4 x 5
Ss/ GHR
BW X 4 x 6
DB hammer curls
17.5s x 12
20s x 12
Ss/ KB Overhead triceps
28kg x 12
32kg x 12
Ss/ Laterals
12.5s x 12
15s x 12
https://www.instagram.com/tv/Cay7JOpDhV9/?utm_medium=copy_link
Mixture of strokes
200m
Breast-stroke
3 x 100m long course @ 80%
Front crawl
E2MOM
4 x 50m @ 90% - c. 45-50 second split
No hands backstroke
4 x 50m @ 80%
Happy birthday sir and good work on those deadlifts.
thank you @simo74 but I think you’ve misunderstood “B-day” (as opposed to “A-day”)
Now that makes way more sense. It was a very throw away statement for a prior birthday. Still good pulling mate.
Up to a couple of V3s and single V4. Slab and overhang stuff.
OHP
Bar x 5
30kg x 5
35kg x 5
42.5kg x 3
Working sets
50kg x 3
57.5kg x 3
65kg x 8 - e1rm 82.3kg
Joker set
70kg x 3
Lat pulldown
45kg x 5
58.5kg x 5
76.5kg x 3
Pullups
100kg (BW) x 3
102.5kg x 7 - e1rm 126.3kg
Floor press
70kg x 8
85kg x 8
95kg x 8
100kg x 8
Ss/ Sled
Reverse drag 15m, then upright poles forward push 15m
140kg
160kg
175kg
175kg
DB curls
17.5s x 10
17.5s x 10
Ss/ Rolling DB extensions
17.5s x 10
17.5s x 10
Ss/ DB rear delts
8s x 12
8s x 12
Front crawl
3 x 100m long course @ 80-90% - nice that I now no longer get to 50m and am desperate for breath.
Breastroke
I think I did 500m total, I can’t actually remember if I just plowed through or split it into 100s.
Dips
5 x 10
Ss/ Medium MAG cable row
52.5kg x 5 x 10
Ss/ Assault bike
5 x 150-200m sprint
Straight into
Extended ROM pressups
5 x 10
Ss/ Facepulls
27kg x 5 x 20
Ss/ Assault bike
5 x 150-200m sprint - final round went until 2km ticked over.
Carry complex 1
Left hand: Waiter’s carry 24kg
Right hand: Suitcase carry 8kg
Straight into
Left hand: Bottoms up 90° flexion waiter’s carry 8kg
Right hand: Suitcase carry 24kg
15m each way, swap hands on return to start, 8 total (30m) runs. Minimal rest (take a 20 second breather, grab a drink etc).
https://www.instagram.com/tv/Ca7CFl_DDUN/?utm_medium=copy_link
Left hand: Waiters carry 24kg
Right hand: Suitcase carry 32kg
15m, swap hands at 15m, 10 total (15m) runs. Similar rest.
Vest march
14kg x 1000m
Straight into
Vest (14kg) + offset farmer’s (24/32kg) x 30m
Just vest (14kg) x 30m
Swap hands on farmer’s and go again for a total of 6 x 30m with the kettlebells and 6 without, continuous, no rest.
There must be a better way of typing out this sorta stuff.
Anyway, a total of 1400+m loaded walking was a nice change of pace from swimming when it comes to LISS stuff.
The first circuit was a bit more HITT, but not as intense as, say, a tabata, can be.
Bench
Bar x some
50kg x 5
62.5kg x 5
75kg x 3
Working sets
87.5kg x 3
100kg x 3
112.5kg x 7 - e1rm 138.75kg
Pulls
70kg x 5
100kg x 5
130kg x 5
150kg x 3
Working sets
Belt
167.kg x 3
Straps
190kg x 3
215kg x 7 - e1rm 265kg
Meh, been stronger
Pullups - wide semi neutral grip
BW x 4 x 6
Ss/ GHR
BW X 4 x 8
DB hammer curls
17.5s x 12
20s x 12
Ss/ KB Overhead triceps
28kg x 12
32kg x 12
Ss/ Laterals
12.5s x 12
15s x 12
Breast-stroke
2 x 200m @ 80%
2 x 150m @ 80%
2 x 100m @ 80%
Ss/ Front crawl
6 x 50m @ 90%
No rest.
Furthest swim session so far at 1200m, and 300m of that being front crawl which still knackers me to be honest.
A lot of slabby sloper stuff as I didn’t want to knacker my lats and hands before pullups today.
I then went on to have a good drinking session with a load of colleagues and slept on a sofa so I guess best laid plans 
Lat pulldown
45kg x 5
58.5kg x 5
76.5kg x 5
Pullups
100kg (BW) x 3
108kg x 6 - e1rm 129.6kg
Joker sets
113kg x 1
118kg x 1
120.5kg x 1
Back down
100kg x 5 - 1 count hold at top and bottom
OHP
Bar x 5
30kg x 5
40kg x 5
47.5kg x 3
Working sets
55kg x 5
60kg x 3
67.5kg x 7 - e1rm 83kg
Joker set
75kg x 1
Floor press
75kg x 8
90kg x 8
100kg x 8
105kg x 8
Ss/ Sled
Reverse drag 15m, then upright poles forward push 15m
145kg
170kg
180kg
190kg
DB curls
17.5s x 12
17.5s x 12
Ss/ Rolling DB extensions
17.5s x 12
17.5s x 12
Ss/ DB rear delts
10s x 12
10s x 12
A very strong feeling session today, which was a nice surprise after the beers yesterday.
Working pullups with 531 is a little awkward, especially on warmups, but they’re moving pretty nicely.
Only the short pool was available, which was actually ideal as I wanted to do some quick HIIT stuff.
Front crawl - short course
EMOM
25m @ 80%
25m @ 80%
25m @ 90%
25m @ 90%
25m @ 90%
25m @ 90%
25m @ 90%
25m @ 90%
25m @ 90%
25m @ 90%
25m @ 90%
25m @ 90%
25m @ 90%
25m @ 90%
25m @ 100%
25m @ 100%
25m @ 100%
25m @ 100%
50m @ 100%
500m total.
Pace was maintained at around 20 seconds once I was hitting 90% intensity. Minimal speed increase for the extra 10% effort at 100%, and that 10% was a big perceived effort increase. I probably have some technique to work on, plus fatigue setting in.
The final 50m stretch took 42 seconds, with a little time lost on the turn.
Breastroke - long course
500m - 15:40
Bench
Bar x some
50kg x 5
62.5kg x 5
75kg x 3
82.5kg x 3
Working sets
95kg x 5
107.5kg x 3
120kg x 4 - e1rm 136kg
Pulls
70kg x 5
100kg x 5
130kg x 5
150kg x 3
Working sets
Belt, straps
180kg x 5
202.5kg x 3
227.5kg x 5 - e1rm 265kg
Pullups - wide semi neutral grip
BW x 5 x 5
Ss/ GHR
BW X 5 x 8
DB hammer curls
17.5s x 12
20s x 12
22.5s x 10
Ss/ KB Overhead triceps
28kg x 12
32kg x 12
32kg x 15
Ss/ Laterals
12.5s x 12
15s x 12
17.5s x 10
Not the strongest day, would’ve liked 1-2 reps more on both deads and bench, but I also managed to go 10 hours on shift without eating, drinking, or taking a break, and this was quite an early morning session pre work, so not the best setup for success.
I slept for a solid 11 hours after work so clearly needed a rest!
Only the shorty was free, so.
Breastroke
10 x 25m
Ss/ Front crawl
10 x 25m
Minimal rest.
OHP
Bar x 5
30kg x 5
40kg x 5
47.5kg x 3
Working sets
47.5kg x 5
55kg x 5
62.5kg x 10 - e1rm 83.33kg
Joker set
70kg x 5
Lat pulldown
45kg x 5
60kg x 5
82.5kg x 5
Pullups
99kg (BW) x 11 - e1rm 135kg
Joker set
105kg x 5
DB incline bench
32.5s x 10
40s x 10
40s x 10
40s x 10
Ss/ Sled
Forwards harness drag 15m, then upright poles forward push 15m
140kg
165kg
190kg
205kg
No time for curls.
Pullups and presses are blowing up.
Bench
Bar x some
50kg x 5
70kg x 5
Working sets
85kg x 5
97.5kg x 5
110kg x 8 - e1rm 139.3kg
Pulls
70kg x 5
100kg x 5
130kg x 3
Working sets
Belt, straps
160kg x 5
185kg x 5
210kg x 8 - e1rm 266kg
Deadlifts arent the strongest they’ve ever been right now but that kinda checks out after the last couple of months. Need to reframe my mindset about them a bit - I’m doing 531 to get stronger steadily, not be constantly peaked like I used to be.
Pullups/chins - narrow 45 degree grip
BW x 5,5,5,6
Ss/ Seated band hamstring curls
Purple x 4 x 15
DB hammer curls
20s x 12
22.5s x 10
Ss/ KB Overhead triceps
28kg x 15
32kg x 15
Ss/ Laterals
15s x 15
17.5s x 12
https://www.instagram.com/p/CbhZMKmrqXj/?utm_medium=copy_link
Breastroke
5 x 50m
Ss/ Front crawl
5 x 50m
30 seconds rest end of each 100m run
OHP
Bar x 5
30kg x 5
40kg x 5
45kg x 5
Working sets
52.5kg x 3
60kg x 3
67.5kg x 8 - e1rm 85.5kg
Joker set
75kg x 3
Lat pulldown
45kg x 5
60kg x 5
75kg x 3
90kg x 3
Pullups
103kg x 9 - e1rm 133.9kg
Joker sets
113kg x 3
118kg x 3
https://www.instagram.com/p/Cbpy38BpGdr/?utm_medium=copy_link
Jumping pullups
10 x 10
Ss/ Extended ROM pushups
10 x 10
Ss/ Sled sprint
10 x 25kg x forward harness sprint 15m, upright pole push 15m
Did some back extensions and went home.
Been knackered for a bit. A few pretty short sessions with just the essential work done.
