Wednesday 15th December
Deadlift
Bar x 10
70 x 5
110 x 3
150 x 3
170 x 5 (374 lbs) RPE 8
170 x 5 RPE 9
170 x 5 RPE 9
170 x 5 RPE 9
Back to as a little stiff after all the burpees yesterday. Strength was still good though. This was a rep and volume PR for this weight. I am on fire right now.
OH press
Bar x 10
40 x 5
67.5 x 4 x 3 sets (149 lbs) RPE 8, 8, 9,
Back was tired which made these harder.
Bench supported db row
30 x 8 x 3 sets
Dips
BW + 20kg
Max x 3
Reps - 15, 11, 9
Another very good session tonight. Deadlifts were strong and everything else moved well too. Quality
Just decided to do a quick conditioning session today. My back is jacked up from deadlift so I went with 50 burpees for time. Finished in 3:12 which is not exactly fast but it certainly got the heart pumping and the blood moving.
Friday 17th December
SSB squat
Bar x 10
70 x 5
90 x 3
110 x 8 x 3 sets (242 lbs)
These were still hard. Lower back, brace, legs and lungs all getting a work out.
Bench press
Bar x 10
70 x 5
90 x 3
100 x 1
105 x 5 x 4 sets (231 lbs) RPE 8, 8, 9, 9
Was expecting these to be tough after all the push ups this week. Actually moved pretty well.
Pull ups
BW +25kg - 1 set of 3
BW +20kg 4 sets of 3
These felt hard tonight
Prowler
80kg - EMOM
10 runs up and back
These don’t seem to get any less sucky!! I think as I get better I do the runs quicker which whilst it gives me a few secs extra rest it also blows out a lung!
Great friday session. Bench was strong and this is the most volume I have done with 105 for a decent while. Happy boy.
You never fail to disappoint mate. I was literally wondering how long it would take for that comment. I was thinking that @ChongLordUno would start ranting about gym shark gear !!
So I wanted to take a minute to sum up this week because there is a fair bit going on and I am pretty darn happy with how it’s gone so far.
So work is chaos right now, I am running a warehouse for one of the biggest retailers in Australia and it is 2 weeks before Christmas after the state was in lockdown for a few months. To say that the shops are busy is an understatement. It is crazy town right now. To top it off we have had to let out night shift manager go and are horribly undermanned everywhere.
So this week I have been working my normal day, picking the kids up from school, getting their additional daily home tutoring completed, getting them to their out of school activities (karate, drum lessons etc….), helping the wife with dinner.
Then it is either off to the gym or out in the yard and do some burpees.
Once that is done, it is shower, eat dinner and then go back to work around 8:30pm and work through to 1am to help support the night shift. Then home and in bed by 1:30 to get 4 and a half hours of sleep and do it all again.
This week I have had a son who needed a covid test because he was a close contact and also a sick wife. Just to make it more interesting.
This week despite all this I have hit solid volume for squats, deadlift rep and volume PRs, very close to volume PR on bench and my first 500 burpees. And after all that I am still smiling and thinking about what training I can do over the weekend.
I’m not really writing this for praise or recognition because in the scheme of real hard work this still isn’t even a 5 out of 10. But more so for myself to remember that there are no excuses. What ever life throws at you, there is always a way to get the work done, whether it’s job, family or time for yourself it can still be done.
I will also remember this next time I hear someone who is young enough to still have testosterone and lives at home with their mum complain about how they don’t have time to do a program.
Went to a Christmas party last night. Had a good time with great company and let my hair down with a few drinks. I don’t really drink these days so now nursing a slight hangover. Going to try and get some conditioning in later but need to rehydrate and shake this hangover first.
