Ok so the transformation thingy has started so I figured I had better make some plans as to what I am doing. After all I don’t want @TrainForPain telling me I didn’t try and I don’t need the super squats book from @T3hPwnisher so better not come last.
Training
After doing a hypertrophy block just before Xmas and then a 2 week break. It is time to switch back to some strength or accumulation training for the next few months. Gym training 3 days a week, focused on squat, bench and deadlift. Main focus will be squat. It hasn’t felt strong for a while now and I really want that 4 plate squat this year. Will be squatting 2 days a week (1 heavy and 1 lighter with more reps), pressing in every workout either Dumbell bench, dumbbell overhead or barbel bench, deadlift will only be once a week. Going to include some snatch grip high pulls in this block, because 1. I have never done them and 2. TRAPS look cool.
I will be doing conditioning work on the other 4 days of the week. Saturday will be strongman type work, sandbags, log etc. The other 3 days will include burpees (when my elbow stops hurting) and other GPP work.
The plan here is to do a lot more conditioning and use this to create the fat burning and deficit in need to get shredded.
Diet
Food wise not much will change other than a drop in carbs and reduced volume. Basically breakfast will be eggs (no change there) my 2 lunches at work will switch from chilli and rice to chilli and green beans and my evening meal will be meat and veggies with limited carbs. I may include some carbs in my post gym workout meals. Pre bed Greek yogurt and protein powder will remain.
I have my mum and dad visiting in March and a 2 week overseas holiday at Easter. So the plan Is to try and drop weight fairly quickly and to look less round for my holiday. After the holiday I will
Re-assess whether I get leaner or add back some weight in order to pursue strength goals.
The misses stitched up the broken seam in my old sand bag, add in a Cerberus inner bag and some free filling from some old slam balls and now I have a second smaller sand bag. Weighed it at 62KG (136 lbs). Perfect for faster conditioning and rep work.
Post holiday weigh in today and I was still 92KG. Happy to have not added weight. Hopefully being back to training this week will have a good result in the down direction.
Still resting the elbow so nice burpees. Went for a 40 min walk with the 10kg (22lbs) vest on instead. A nice warm 27c evening so worked up a good sweat.
Picked up some new toys for the garage today. Guy selling them lived a fair bit from me but turned out he works 3 mins from one of the sites I manage. He bought them to work with him and I drove 3 mins round the corner to collect them.
Sandbag is 70-80kg (I will weigh it later)
Slam ball is 55kg
Dumbell is approx 20-30kg unloaded but I can add weights.
$150 AUD for the lot ($103 USD, under 100 euro)
Pretty good deal. The Cerberus bags are around $140 here and that’s without the sand.
LOL Yes i see he is using their stuff and has a athlete code for 10% off. I think he is about to release a ebook on sandbag training which will be good.
Wednesday 11th Jan - light primer week.
Deadlift
3 sets of 6
Bar x 10
70 x 5
110 x 5
130 x 6 x 3 sets (286 lbs)
Despite very tight hammies and glutes, warm ups felt really light. Used straps for the top sets but only to nurse my elbow. Top sets moved ok but lungs were pumping a little by the end.
Db shoulder press - seated with back support.
3 sets of 8
20 x 8
25 x 8
25 x 8
Haven’t done these in more than 20 years. Felt a bit awkward but got a good pump.
Pull ups
3 sets
Just 3, 3, 3.
Still being careful of elbow
HSGHP (hanging snatch grip high pulls)
3 sets of 5
Bar x 8
40 x 5
60 x 5
60 x 5
First time doing these. If they are good enough for CT they are good enough for me. Bring on the trap gainz. Felt really awkward but will get better
Abs - an whee roll outs from knees - 3 sets
Physio exercises
31c in the gym today, really poring with sweet by the end. Good session.
Yep and basically got him to deliver it to me. The guy is a medium weight powerlifter/ strongman he does both. Coming back from a hip issue but training for a 300kg deadlift this year. He was a really chilled guy and knows a few of the same people as me. It was good just chatting with him about strongman.
