Easy Strength C2S36 (work gym)
11.12.2025 (1.00pm pre lunch session)
Mobility/warmup
Swings > 14kg x 25, 25, 25r
-ss-
Reverse hypers x 8, 8
Front squat
Ankle mobility warmup, hip aeroplanes
Bar x 5
40kg x 5
60 x 5
70 x 3 - belt on
80 x 2
Incline Bench
22.5kg DB’s x 5, 5
-ss-
Chins neutral grip x 5, 5
Poundstone curls x 30 (22+8rp)
Carries
Twin 25kg Plates x 100, 100, 90ish paces
-forgot to log this yesterday.
-BJJ > again no coach, drove there and waited with T in carpark for a while… bah! Could’ve easily taken that extra hours sleep…
-Considering sliding to a 10x pass bjj membership, instead of monthly. As I struggle to get to the evening classes. Nothing yet re reply @dchris !
-Physio on lower back mid arvo, progressing well. Some more side flexion and 5sec banded sit ups to add into the mix.
-P requested CG escapes, so we all worked that
-good rolls albeit rusty as. Need to attack more from CG.
-3x rolls, controlled things vs P, got close to a RNC on T, copped a RNC vs N, overall good to get back on the mats. Back feeling good.
-last 2x days onsite, solar farm (200 hectares) almost done, substation build then battery/inverters in the new year.
-been working rehab exercises in there too including 5sec sit ups with a band, side flexion work etc.
-CG attacks, getting the arm across then taking back or flower sweep.
-good rolls working that thereafter. Even got to roll with the coach. Need to get the hips to do more work though.
Hey all, going well here. Eaten plenty, a few bevvies, along with some KB work interspersed amongst a relaxed xmas holidays! Will catchup on other logs in coming days for sure!
Easy Strength C2S39 (work gym)
05.01.2026 (1.00pm pre lunch session)
Mobility/warmup
Swings > 20kg KB x 20, 25, 20, 10r
-ss-
Reverse hypers x 10, 10
Front squat
Ankle mobility warmup
Ankle mobility warmup
Bar x 6
40kg x 5
60 x 5, 5
Incline Bench
17.5kg DB’s x 5
20kg’s x 5
-ss-
Chins neutral grip x 5, 5
Poundstone curls x 35 (20 + 8 + 7rp)
Carries
Twin 25kg Plates x 110, 100ish paces
Woodchoppers 2 x 8r (cable high to low)
-ss-
Mace 3 x 5-8r
Hamstring curls x 15, 10
-physio gave all clear on back a few weeks ago. Bringing in some rotating work as per above.
-started building a stone wall at a mates place, felt a hammy twinge or cramp on a heavier stone lift, but seems ok atm
-got in an open mat bjj roll pre xmas too
-work pants noticeably tighter than pre-xmas, so there’s some work to do there for t-ransformation.
@TM79 I have a new PR… on bodyweight - urgh. 72.5kg! That defo isn’t all creatine effects…
How much of this xmas ham is to blame? I’ve been the one devouring it mostly at home given the mrs and jnr aren’t a massive fan (jnr eats it if I fry it up a little = bacon!).
Easy Strength C2S40 (work gym)
06.01.2026 (1.00pm pre lunch session)
Mobility/warmup
Swings > 20kg KB x 30, 25, 20r
-ss-
Reverse hypers x 10, 10
Front squat
Ankle mobility warmup, hip aeroplanes
Bar x 8
40kg x 5
60 x 3
80 x 2
90 x 1
100 x f
-ss-
Woodchoppers 3 x 8r L & R (cable high to low)
Incline Bench
20kg DB’s x 5, 5
-ss-
Chins neutral grip x 5, 5
Poundstone curls x 37 (15 + 8 + 7 + 7rp)
Uneven Carries
36kg + 20kg KB’s 81, 75, 65 paces
-matching front squat pr, went for the big 100 alas no dice, stuck in the hole and lost tension. bailed onto safety bars. chest & glutes some light doms today.
-spritbox snuck into my spotify list of late, and this is a good thing. New band (for me anyway!)
-J requested turtle defense options, so we worked that. Holding their outer knee, then getting my outer knee into the chest then transition to CG. Added in an option for a sweep if opponent holds on too long too. Just us 2 so then we worked a few cruisy rounds working on this specifically. Good to get back on the mats, feeling it in the hip flexors already an hour or so later after cooling down.
Good to see you back and glad your back is feeling better. Cheers to shedding some pounds! 
Sorry about the new BW PR but at least it tasted yummy obtaining that milestone. 
