Sending prayers that all went well and that she’s recovering well!
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It all went very well, very straight forward and no complications. picked her up yesterday afternoon and she is at home recovering for a few days. Thankyou for your well wishes.
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No, I haven’t been lifting. We have been having TWO weeks of winter this year… lol
But the good news is… I can still load a trailer full of metal roofing and upright row a battey in and out of an F150. Poor guy, he’s 91 and put a heatlamp on the battery because it was too cold to start. He melted a hole in the battery! So, at least I got that going for me 
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Thanks mate, was running out of material
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Don’t strain your forearm mate.
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leg and especially glute doms is pretty bad again this week, Just sitting on the toilet this morning was a challenge legs hurts squatting down slowly and ass killed when I sat on the seat. LOL
I already know that deadlift is going to be a real challenge today, just putting my shoes on was hard.
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Yea… I understand.
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Wednesday 22 Jan 25 - week 1
Deficit deadlift
Bar x 10
60 x 5
100 x 3
140 x 5
140 x 3
140 x 2
These were a disaster. My glutes were so tight I had to pull these will all lower back. After the first set my lower back was already fried. Really hope the doms is better next week.
Leg curls
32 x 12 x 4 sets
Hammer strength row
45 x 12 x 3 sets
Pull ups
4 sets - 5
Dumbell curls
12.5 x 12 x 3 sets
Rotator cuff work
Not that happy with how this one went. Hopefully I can get in top of the doms next week, Not really able to pull when it feels like my glutes are going to rip off. Then after each set they cramp up and won’t release.
11 Likes
Friday 24 Jan 25 - week 1
Squat - volume
Bar x 10
60 x 5
80 x 3.
100 x 8 x 3 sets (220 lbs) - smooth easy reps
Quads were still sore going into this. Higher reps really moved some blood around. Good stuff.
Bench press
Bar x 10 - band around the wrists to force me to pull the shoulders apart.
60 x 5 - band
80 x 3 - band
90 x 6 x 4 sets (198 lbs) - RPE 7, 7, 8, 9
These felt good, no hesitation or worry about the pec. Paused reps with a solid press.
Bent over row
85 x 12 x 3 sets (187 lbs)
Good back pump. I am starting to remember how much I like these.
Lat pull downs
68 x 12 x 3 sets
Great stretch on these, lats were really feeling it.
Rolling tricep extension
17.5 x 3 sets
12, 11,
Good pump
Rotator cuff work
What an excellent session, squats were light and smooth even with sore legs. Bench was perfect, no hesitation just solid paused reps with good speed. The rows and other stuff were just a big pump icing on the training cake. Fkn QUALITY
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Had a massage this morning (Saturday). Felt good to have a little tune up. Should be ready for week 2 on Monday.
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Great quality on the lifts! You really go to full depth and lockout on each rep.
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Have you ever thought about training squats and deadlifts on the same day? My routine before I had my spinal cord injury was like this for years and it always worked out great for me
Mon- Bench
Tue- SQ/DL
Thu- Bench
Fri- SQ/DL
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For some unknown reason I have never done them together. Usually tbe debilitating doms from Bulgarians goes away after a couple of weeks and then I am all good. May consider them together for the next block.
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Monday 27th Jan - week 2
Squat
Bar x 10
60 x 5
80 x 3
Sleeves
100 x 3 - moved ok - legs still a little sore
Belt
120 x 2
130 x 4 x 5 sets (286 lbs) - RPE 5, 5, 5, 6, 6
Squat feeling pretty darn good for just week 2.
Bulgarians (weight is KG per hand)
35 x 8 x 3 sets -
Faaaaaaark these are getting heavy. Just got all the reps on the last set. Quads were on fire after.
Dumbell bench
37.5 x 6 x 4 sets (83 lbs)
Nice reps. Felt good
Dips + 10kg
3 sets
12, 10, 8
Big burn baby. !!!
Dumbell row
37.5 x 12 x 3 sets
Pump city. I really like these one arm Dumbell rows with higher reps.
Rotator cuff work
We had a public holiday today for Australia Day. Went to the gym just after lunch so
I could be home and have dinner with the family. Had a really good session, squats felt nice and the rest was solid too.
Big hot !!!
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You sure are mate.
You got me thinking about starting up some squats again. Maybe change up my form a little bit to see if I can avoid ruining my elbows again.
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Oops Think that should have said “bit hot”. But hey if the cap fits 
1 Like
Tuesday - conditioning
Farmers carry
60kg per hand - 20m out and back
1 2 3 4 5 6 7 8 9 10
These felt ok. Grip was solid and legs
held together despite the soreness. 10 rounds in 35 mins.
Then did a tabata session on the echo bike. I really don’t like this bike and I blame @SvenG and @antiquity for making me do it
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Your cardio is definitely through the roof
I wish that was true mate. In truth I have been slacking with the conditioning work for a little while now and it is time to be accountable and start taking my medicine.
Wednesday 29 Jan 25 - week 2
Deficit deadlift - 2 Mats - 4”
Bar x 10
60 x 5
100 x 3
140 x 2 double overhand grip
145 x 5 x 5 sets - (309lbs) RPE 5, 5, 5, 5, 6
These were spot on, really worked tbe lower back and the drive off the floor. Legs and glutes were sore from Monday but no where near as bad as the last 2 weeks.
Leg curls
41 x 4 sets
12, 12, 11, 8 rest pause 4 more
These were really starting to bite.
Hammer strength row (kg per side )
40 x 5 warm up
50 x 10 x 3 sets
A little bit of body English on these but i am ok with that as I am trying to focus on initiating the pull aggressively. Big upper back pump.
Pull ups
4 sets -
6 6 6 6
Had to use different bar / handles and some reps were a bit crap. Oh well. Pulling so hard my abs were sore!
Dumbell curls
15 x 12 x 3 sets -
I do these with hands fully supinated so little fingers higher than thumbs. Find this really hits the biceps.
Rotator cuff work
Everything starting to come together. Deadlifts were solid and all the supplemental work is really doing its job. Happy boy.
22 Likes