Todays training
Front squat
82-85-87-90kg 4’s
Easy as hell and form looking sexy. 90kg was a rep pr.
https://www.instagram.com/p/Bx18-X7FL3s/?igshid=jp399f1rvwlf
Yoke 
170-190-210kg 40metres drop at 20. 3 sets. Yoke sucked shit as usual. If it was my gym I would have smashed the fuck out of it with a sledgehammer thats how pissed I was!
Rear delts 100 reps. Smart as hell decision not to train yesterday… I usually train when sick and get sicker but felt alot better today
Wont be online as much anymore… I’ve realised I have an addiction to my phone and its a massive waste of my life and time. For years I have been addicted to my phone, so much so I get anxious/Feelings of being depressed if I do not go on my phone for an amount of time. There’s so much better stuff in life than sitting in front of a dumb ass screen.
Good luck with it duke. Enjoy real life and pop back and say hello from time to time.
sssh don’t post anything that’ll trigger him to return to the phone
Should you read this Young Duke, you’ve failed, but you can do it, as you’ve beaten a lot of stuff over the past year or so.
However good luck Mate
Still logging! just avoiding my phone alot more. Thanks guys
Todays training
Deload week Deficit deads
130,140kg double overhand because I can and never tried at any weight above 110.
150 strapped×1 easy. Most I’ve ever pulled from the floor regular deadlifts but I use to always avoid deadlifts lol. Also tightened my belt and feels wayyy better
Close grip power snatch ×2 superset power snatch ×4
40,50,55
Deload day 2
Just getting over the tail end of being sick. Feeling alot better.
Strict press 45 seconds rest
1 rep 12 sets
45kg
Back squats
2’s
95-120kg
Ghr back extension 3 second eccentric 4×4 3kg
Rear delts on incline bench. Way better than bent over rear delts! Less cheating and able to feel rear delts more.
100 reps 3kg dumbells
recovery
Couldn’t be bothered swimming ;(
30 minutes spa with some sauna mixed in. Wednesday’s is one of my favourite days of the week because spa lol
For one whole month I did exactly what my coach said and followed the program 100%! The results were great with constant pr’ s, Technique improvement and I’ve finally started gaining weight after stalling for months. Having a coach keeps you more on track I guess! Feeling strongest and healthiest ive ever been. Looking forward to what the future will bring.
P.s I was so wrong by doing something like deepwater and removing exercises and adding stuff in. Also trying to program for myself was a waste of time too at this stage. The reality is people who make a program like jon andersen have years and years of experience and are far more knowledgeable than I, following my coaches program has taught me stick with it, Knuckle down and don’t worry about changing shit (Overload of information, My stubbornness etc) and I get the results I want.
We love you Duke, thanks for sticking around and keeping your head down.
Thanks man! You doing any better?
**Todays training deload week day 3 **
1hr sport at school
Half lesson basketball then half indoor Hockey. Went a little crazy scoring goals lol. I’m good at hockey for some reason.
Front squat 85kg
×3
This was crazy, felt like an empty bar
100kg
×3
Flew up. Felt like nothing lol wow
https://www.instagram.com/p/ByIGCUMl9xy/?igshid=1igwj4ka6anwv
yoke
40 metres
Drop at 20
210-225kg
Rear delts 100 reps
Yeah. Medicine is finally working, finding my groove here. Excited for the future.
I’m really glad man
Todays training final day of deload
This week was amazing! Coach programmed my deload perfectly. My deload was low volume with high intensity/Weight and it was great. Volume thrashes me so I’m feeling good now that I’ve had a week of stuff all volume. A deload where the intensity/weight remains heavy = the week coming off a deload you will be fresh for heavy weights and the volume.
Back squat
3’s 100,110,115
Heavy Push press unracks with dip and drive then push press
120kg unrack with dip and drive. 3 minute rest into
57×5
140kg unracks with dip and drive
3 minute rest
62×5
Farmers
85-90-95 ×15metres. 95 per hand felt light as hell and a record time of 8 seconds!!
Dead ball carry
55×25 metres
×50 metres
75kg ×25
Sounds like a good idea, I think I’ll try this for my next deload
Let me know how it goes
Brutal deadlifts
How to make someone wanna cry 
Double overhand, Beltless
5×5 5 second concentric then 5 second eccentric
2×6 reps 2 second pause on eccentric under knee, then lower another 2 seconds
The purpose of this was to drill technique/positioning and also time under tension. I also discovered how to use my lats more. I thought it would be a piece of cake but it sucked!
