No no, you got it all wrong. It won’t make the body sweat it out: it makes it TRANSFORM it.
Absent the burpees, the body says “Oh man, we just feasted. I bet winter is coming! Let’s put on some nice, warm fluffy fat so that we can be safe from the elements”.
With the burpees, the body says “Something is trying to kill us! F**k fat: that’s going to slow us down. Put on some muscle now and let’s hope we can kill whatever the hell this thing is!”
Silly body: we’ll never stop trying to kill you.
Love this. I remember you talking about this with Lee and Joe in your podcast together. This is something I really need to keep front of my mind for 2022. I have to get better at trying to kill this body and see where I end up.
Monday 27th December - deload week
Squat
Bar x 10
70 x 5
90 x 3
110 x 2
130 x 2
140 x 1
150 x 3 x 3 sets (330 lbs) RPE 8, 8, 8
Hard and heavy. Good work.
Leg ext
135 x 20 x 3 sets
Crazy quad pump
Dumbell bench
45 x 4 x 3 sets (100 lbs)
These were hard but got all the reps
Pull ups - BW
7 x 3 sets
Went with my usual heavy deload today. Felt pretty good. Still felt like I worked hard but hopefully I didn’t trash the body too much.
Vids from tonight. @Cyrrex hope you like the new knee sleeves
https://www.instagram.com/p/CX-0GX_Li2e/?utm_medium=copy_link
Got in some more burpees tonight. Decided I was going to try and maintain a 10 min per 100 pace and see how long. Was really struggling by 150 and ended up stopping at 200 in around 22 mins, not happy Jan. I learnt a lesson in remaining humble today and how hard burpees really are. I need to try harder and get better , it is as simple as that. 
Alternative suggestion: Just give up on them entirely and stop making the rest of us look so lazy.
Lol giving up is not something I am generally good at. But then you know that already.
I love looking through these logs where fantastic consistency is rewarded with consistent results. Well done, sir.
Thank you for your kind words. The logs with consistent effort overtime will always show results, they (like this one) are not always the most interesting to read. Glad you had read and happy to have you along for the ride.
Wednesday 29th December - deload
Deadlift
Bar x 10
70 x 5
110 x 3
140 x 3
160 x 1
180 x 1
190 x 2 (418 lbs)
140 x 5
140 x 5
The double at 190 was hard work. Glad I hit it though. It was a PR by default as I have never programmed a double at that weight before. I will take that.
OH press
Bar x 10
40 x 5
60 x 3
72.5 x 2 x 3 sets (160 lbs)
These were hard, the first rep is always the hardest when you are pressing from a dead stop.
Bench supported Dumbell row
30 x 8 x 3 sets
Dips BW +25
Max x 3 - 13, 10, 9
Great session, moved some weight but didn’t break myself.
Vids from tonight’s session
https://www.instagram.com/p/CYD7n93rQx_/?utm_medium=copy_link
Nice PR! Keep up the solid work, mate.
Smooth, relatively quick reps. Very well done.
I bet you felt like this after hitting that pr. Great work simo!
Decided to do a burpee challenge set by our burpee ambassador @ChongLordUno himself.
100 x 3 pump burpees with a 3 jump squat chaser. Took a little under 42 mins to finish this and it was as horrible. 33c in the shade today but in my back yard in the sun it was closer to 40c. Anyway here is the vid of anyone wants to see me suffering !
Short vid - IG
https://www.instagram.com/p/CYGWb0jrCOK/?utm_medium=copy_link
Full vid - YouTube
Which is why I always take off running just before the first rep.
Mate I dont know what you do for your press but what ever it is it really works.
It is new years eve here in Melbourne so I thought it would be a good time to reflect on the bag of crap year that was 2021.
I started the year in a good place physically training well and looking forward to a powerlifting comp in February. Took a week off training in January to go on holiday with the family and had a great time. Really good to be out of the house, out of lockdown and have some fun with the wife and kids.
Came back to training and was not in a good place, had some hip issues which I think were from lots of driving on holiday, squats were terrible and there wasn’t long before the comp to fox it. Turned out I didn’t need to worry because another covid lockdown in Melbourne cancelled the comp anyway.
Work became a shower of shite in March and I missed a couple of weeks of training with gyms closed and working really long hours. This turned out to be a blessing in disguise as it was a forced deload and gave my body time to heal.
Got back to the gym after 2 weeks off and started the rebuild. Moved to a new role at work and everything started to move in the right direction. Training was consistent for the rest of the year and whilst most of it was done at home in the shed (bloody lockdowns) I was still able to make some progress.
Planned to do a comp in the middle of the year but yet again it was cancelled due to covid lockdowns. Decided to do a lock down comp / test on my own in August and hit squat and deadlift PR’s so was really happy to see the progress.
Had half an eye on a comp at the end of the year but yet again lockdowns put an end to that so I decided that any competitions will need to wait till later in 2022.
September I decided that it was time to add some conditioning into the training week. I noticed just playing with the kids that I was feeling slow and stiff and was in danger of becoming the ‘fat dad’ I never wanted to be. (for those who don’t remember, see first post of this log for reference to fat dad).
Bought a sandbag and added ‘strongman Saturday’ to my training week, which I love. Walking up and down the road huffing and puffing with my sandbag gets me some funny comments from the neighbors but I don’t care.
Late October and I finally decide that I need some more conditioning and add the dreaded burpee to the mix. Progressed the burpees through the remaining part of the year and also the strength work. I wont say I am enjoying the conditioning work but I am starting to see some positive impacts on my gym days in terms of recovery between sets and I haven’t seen any decline in terms of strength which is a big positive.
Finished the year with a deadlift PR, a squat weight and volume PR session and bench at close to PR levels (damn bench is hard to progress). Add to that some great progression with the sandbag and some horrible burpee sessions and I am in a really good place right now.
Looking forward to 2022 and seeing how far I can push the strength and conditioning work
Need to think of a new log name for 2022 and am open to suggestions guys so hit me with what you’ve got.
Don’t follow this super closely but good to see you are on the right track heading into 2022. I vote you change it to “Strong and Conditioned”, grow your beard out and become an Australian @ChongLordUno clone.
