Easy Strength C3S22 (work gym)
30.03.2026 (1.00pm pre lunch session)
Mobility/warmup
Scapula retraction x 10
Swings > 20kg KB x 15, 15
DL
Bar x 5
60kg x 5
80 x 5
100 x 3, 3, 3 - belt on
-ss-
Pullups x 3, 3, 3, 3, 3
Incline bench
22.5kg DB’s x 5, 5
-ss-
Reverse squats (purple band) x 10, 10
Poundstone curls x 16, 14, 12 (44r)
-ss-
Landmine SLDL x 8 bar, +5kg x 8, +10kg x 5 (L & R)
Uneven carries 20 + 36kg KB’s x 70, 59, 50 paces
-ss-
Heavy mace x 8, 6, 5
-solid session today.
loving the consistency in here fella, getting in some solid work.
Walk
31.03.2026
40mins walk post breakfast
At lunch:
Light mace halo’s 2 arm warmup then single arm x 5, 5 L & R
Heavy mace halo’s x 8, 6 L & R
-thanks @simo74 we continue to plug away sir! Easy strength is fitting the bill with BJJ sprinkled in there too.
BJJ
01.04.2026 (6am morning session)
-Coach had us working SC escape, always looking for CG. But then we worked in an armbar during SC escape. If that is countered, move into a sweep, and then if that’s counterted into a shoulder lock. Thus a heavy technical session. Got plenty of reps in but need a hell of a lot more!
-solid roll vs M first up (wrestled for a bit, got me in an attempted guilotine, countered took the legs, and into SC. To and fro for a bit and rolled into a triangle on him nicely. Thought I had it locked in tight, alas I should have continued to squeeze more, but dominated the round and had him in the triangle for ages with the head pulled in and other leg scoop gripped. Just couldn’t get the tap…! 2nd roll vs B - copped an accidental knee to my head/temple, hurt plenty. Much rolling and no real winner thereafter. Last roll vs J he got me a couple of times, then worked more technique.
-Good overall session, no concussion I think…
Easy Strength C3S23 (work gym)
01.04.2026 (1.00pm pre lunch session)
Mobility/warmup
Skipping room length x 5
Scapula retraction x 10 + knees to chest x5
Swings > 20kg KB x 15, 10, 10 (last set with band resistance)
DL
Bar x 8
60kg x 5
80 x 5
100 x 5 - belt on
110 x 3
120 x 2
-ss-
Pullups x 4, 4, 3, 2
Incline bench
22.5kg DB’s x 5, 5
-ss-
Reverse squats (purple band) x 12, 12
Poundstone curls x 12 + 6rp, 12 + 6rp (36r)
-ss-
Banded woodchoppers x 6, 12 L & R
Double KB Waiters carries 2 x 12kg Overhead>Rack>Std 60.50.60+, 50.40.60+, 50.30,60+ paces
-some Judd Leinhardt inspired skips, and banded torsional work today
Easy Strength C3S24 (work gym)
02.04.2026 (1.00pm pre lunch session)
Mobility/warmup
Skipping room length x 4
Scapula retraction x 10 + knees to chest x5
Back to wall, arm slides (rotator cuff stuff) x 5
Swings > 20kg KB x 15, 15 (with orange band)
DL
Bar x 10
60kg x 5
80 x 5
100 x 3, 3, 3- belt on
-ss-
Pullups x 3, 3, 3, 3
Incline bench
25kg DB’s x 5, 5
-ss-
Reverse squats (green band) x 8, 8
Poundstone curls x 10 + 5rp, 15 (30r)
-ss-
Woodchoppers x 6, 12 L & R
Landmine alternating lunges - bar x 6, +5kg x 5 L & R
Suitcase carry
25kg Plate 50R+50L, 50R+60L
-another solid session
His style is interesting. He keeps showing up in my Insta feed. I may try one of his programs after a bit
BJJ
03.04.2026 (11am open mat session)
-numerous rolls with white/blue/black belts including some new faces visiting from interstate. A few nil-all rolls with fellow whites, a few taps vs blue/black belts, but good fun, casual rolls generally. Nice to get some decent time on the mats.
This is always exhilarating!
Nothing better than testing your A game on folks who have never seen it before.
Helped my folks replacing deteriorated vinyl tiles Saturday, so had to scrape the old ones up, before cleaning then sticking down the new thicker replacements. Solid work on the scraper, the arms were aching from lactic after an hour or so of constant scraping. Blisters too across the hand. Whole family involved which was nice.
Sunday plenty of great food, and a few beers for Easter lunch.
Some yardio in there too mowing the lawns.
Let’s not discuss the chocolate volumes consumed…
-some good rolls vs new faces indeed there @dchris @burien_top_team my jump/switch to SC around the other side caught one guy by suprise nicely.
The floor looks great!
Easy Strength C3S25 (work gym)
07.04.2026 (1.00pm pre lunch session)
Mobility/warmup
Scapula retraction x 10
Swings > 20kg KB x 20, 15 (with orange band)
DL
Bar x 8
60kg x 5
80 x 5
90 x 5, 5 - belt on
-ss-
Pullups x 3, 3, 3, 3 + 5hlr per set
Incline bench
22.5kg DB’s x 5, 5
-ss-
Reverse squats (green band) +30kg x 10, +40kg x 8
Poundstone curls x 15, 12+3rp (30r)
-ss-
Woodchoppers x 8, 10 (purple band) L & R
Carries - Twin 25kg Plates x 100, 90, 85 paces (30sec rest only between)
Walking Lunges x 10 L+R
-I think my brain would have preferred more couch and chocolate… but this lifting thing has to be done.
-for stick on lino tiles they look the goods indeed @BethB thanks!
Maybe too good. Now, they will want to do the rest of the house.
Easy Strength C3S26 (work gym)
08.04.2026 (1.00pm pre lunch session)
Mobility/warmup
Scapula retraction x 10
Swings > 20kg KB x 15, 15
DL
Bar x 5
60kg x 5
80 x 5
100 x 5, 5 - belt on
-ss-
Pullups x 4, 4, 4
Incline bench
22.5kg DB’s x 5, 5
-ss-
Banded row (purple band) and twist x 10, 10 L & R
-ss-
Reverse hyper x 10
Poundstone curls x 22 +8rp + 5rp (35r)
Carries - 12kg KB waiter + 20kg KB standard x 60, 60, 50, 50 paces
Plank 12kg KB drags x 10, 10
-most of the house is ceramic tiles. So we’re all ok there @ChickenLittle , not sure why my folks went with lino in the master…
Easy Strength C3S27 (work gym)
09.04.2026 (1.00pm pre lunch session)
Mobility/warmup
Scapula retraction x 10 + HLRx5
Swings > 20kg KB x 15, 10
DL
Bar x 8
60kg x 5
80 x 5
100 x 3, 3, 3 - belt on
-ss-
Pullups x 3, 3, 3, 3, 3 (+ 5 knees to chest each set)
Seated SB press
15kg DB’s x 5
20kg DB’s x 5
-ss-
Banded row (purple band) and twist x 10, 10 L & R
Poundstone curls x 10, 10
Twin 25kg Plates x 80, 80, 80 paces
-ss-
neck mobility work
Tabletops x 10, 10 - I’m terrible on these re shoulder flexibility
-solid session
On the set of the Living Dead
10.04.2026
KB Halo’s 16kg x 20, 20, 20 (10 each way)
Mace halo’s std x 5, 5, 5 L & R
Heavy mace halo’s x 8, 8
Clean & Press 16kg KB x 10, 10 (L & R)
-getting over this nagging headcold, so just some movement at lunchtime
On the set of the Living Dead
12.04.2026
Firewood loading/stacking - 700kg ish
Gardening, Yardio - many hours
-solid weekend, sink/swimming for a bit in the am, then walking aplenty saturday. More activity around home sunday. Great to get back into the garden again.
They look like a happy family.
How do you like using a mace? I’ve been thinking of adding one.
Easy Strength C3S28 (work gym)
13.04.2026 (1.00pm pre lunch session)
Mobility/warmup
Scapula retraction x 10
Swings > 20kg KB x 10, 15
DL
Bar x 8
60kg x 5
80 x 5
100 x 5 - belt on
110 x 5
-ss-
Pullups x 3, 3, 3, 3
-ss-
reverse hypers x 10
Seated DB press
20kg DB’s x 5, 5
-ss-
Banded row (purple band) and twist x 10, 10 L & R
Mini-Poundstone curls (15kg bar) x 75 (25 + 10rp sets, hold bar whole time)
Uneven carries 20 + 36kg KB’s x 68, 55, 55 paces
-ss-
Heavy mace x 8, 8 (R & L)
-forced myself to the gym, glad I did it afterwards.
-brutal curls over 6 ish sets without putting bar down, got to 75
-mace, it’s good fun @antiquity and I believe it helps me with shoulders and flexibility, links in nicely with my bjj work given the 3d nature of the move. It also changes re loading on the body, as the weight goes up (more lower core and triceps on heavier maces). If you can jimmy up something at home to test I’d recommend that or making a few, rather than buying one initially. I use a similar setup to this at work, just put plate(s) on one end. I add 2x collars to reduce chance of weights flying off during the move! ha
