Id take upside golf club over lollie pop any day. 
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Wednesday 30 July- week 1
Deadlift
Bar x 10
60 x 5
100 x 3
140 x 2 - doh
160 x 1
170 x 6 x 4 sets - (374 lbs) RPE 6, 6, 6, 6
170 x 9 (374 lbs)
Wanted more but that is what I had today.
Good morning machine
50 x 10 x 3 sets
Solid hammy, glute and lower back pump
Hammer row
65 x 10 x 3 sets
These were hard hard work today. Fair bit of body movement on these but I donāt mind as I am only really focusing on an explosive pull from the bottom.
Pull ups .- wide grip, thick bar
4 sets - 7, 7, 7, 7
These were hard after deadlifts. Grip was starting to fail.
Dumbell curls
17.5KG x 8 x 3 sets
Good session tonight. I really would have liked a couple more reps on deadlift but didnāt want to grind any reps so left it at 9. Still pretty good for week 1 after a little break and factoring in a little fatigue from sandbag yesterday. On to the next one.
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I am out of hearts. Good session!
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Thanks mate, I was happy with it overall, wanted a bit more out of deadlift but there is always next week.
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Thursday 31 July - strongman practice
Keg clean and press practice today. Just did a bunch of reps. Some were better than others but happy overall. A few more sessions and I am sure it will be moving ok.
11 Likes
Strong sets. That good morning machine is pretty slick.
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I really like it, great focus on posterior chain without having weight on my back.
Friday 1 August- week 1
Axle Squat
Bar x 10
60 x 5
80 x 3
100 x 3
Belt
120 x 8 x 3 sets - (264 lbs) RPE - 5, 5, 5
Lungs were pumping and lower back was complaining.
push press axle
Bar x 5
50 x 3
70 x 3
75 x 4 x 4 sets - (165 lbs) RPE 8, 8, 8, 8,
75 x 6. (165 lbs) - RPE 9
These were not too bad , especially given how tight my lower back was.
Barbell Bent over row
95 x 10 x 3 sets (209 lbs)
Massive pump. Quality
Lat pull downs
77 x 12 x 3 sets
Good stretch and pump
Rolling tricep ext
15 x 3 sets -
15, 15, 16
Pump city.
And that is week 1 done, or at least the gym bits done anyway. Feeling sore but feeling good. Letās go.
16 Likes
I didnāt do any training this weekend, mostly just because I was busy doing family things and chores and the time just got away from me. Also had some lower back pain which I am putting down to a combination of sandbag, deadlift and keg clean and press all on consecutive days. My back was starting to spasm and get some weird cramps while I was walking the dog on Saturday and Sunday. Nothing too painful but it did feel like something was a little out of place. Feeling OK today so I donāt expect it to effect my training this week.
11 Likes
Monday 4 August - week 2
Axle squat
Bar x 10
60 x 5
80 x 3
100 x 3
Belt
120 x 2
140 x 6 x 3 sets - (308 lbs ) - RPE 8, 8, 8
140 x 6 - RPE 9
All good reps but did feel a little heavy .
Leg ext
80 x 12 x 3 sets
Good pump
Dumbell bench
35 x 5 - warm up
45 x 4 sets - 8, 8, 8, 8
Solid work here . Very happy to get all the reps here. Quality
Dips bw + 12.5KG
3 sets - 12, 10, 10
Hard work.
Dumbell row
45 x 12 x 3 sets - 1 2
Solid work.
Rotator cuff work - 5 mins
Good session. Would have liked a couple more reps on the last set of squats but the effort was still solid. A guy training next to me commented after the last set:
āthat was good, I thought you were done on rep 3 and you just kept going and did 3 more ā
Lower back still a little sore and head was full of cold. Still got it done and now on to the next one.
13 Likes
Wednesday 6 August - week 2
Deadlift
Bar x 10
60 x 5
100 x 3
140 x 2 - doh
160 x 1
180 x 5
180 x 4
180 x 3
Did a little less tonight, head was full of cold, felt a little dizzy. Lower back also feeling crap.
Good morning machine
40 x 10 x 3 sets
Lighter pump work
Hammer row
40 x 10
50 x 10 x 3 sets
Pump work, lower back locking up a bit
Pull ups .- different handles, donāt love them,
4 sets - 5, 5, 5, 5
Dumbell curls
15KG x 10 x 3 sets
Nice pump
So full of mucus that breathing was the hardest thing tonight. Happy I did some work done but not happy with how I am feeling. Oh well onward.
13 Likes
Friday 8 August- week 1
Axle Squat
Bar x 10
60 x 5
80 x 3
100 x 3
Belt
120 x 2
130 x 8 x 3 sets (286 lbs) - RPE 7, 8, 8
Lungs were crying. Still canāt breathe through my nose. Lower back feeling creaky between the sets but solid enough with a belt and brace when doing the reps. Happy with these.
push press axle
Bar x 5
40 x 3
50 x 3
70 x 3
80 x 3 (176 lbs)
80 x 3
80 x 3 - last rep was a bit of a grinder
Shorter rest drop to
70 x 5 good effort
Happy with these, not getting much out of the leg drive and lower back was pumped to heck, but got the work done.
Barbell Bent over row
100 x 5 x 3 sets (220 lbs)
Less reps to save my back a little. Felt very comfortable
Lat pull downs
82 x 12 x 3 sets -
Rolling tricep ext
15 x 3 sets -
18, 18, 18
Pump pump pump
Lower back was cramping and locking up after rows. Just walking was a pain in the back - literally.
Happy to get this done and even happier that I am seeing the physio tomorrow.
Stupid 6 post rule so I can post anymore . @SvenG @throwawayfitness @alex_uk @davemccright @dagill2 @kleinhound @wiseman83 @Koestrizer @T3hPwnisher throw up a comment please guys.
19 Likes
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What is this double spacing bullshit, too. Itās pissing me off.
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Too long, didnāt read
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Thanks boys. And yes this double spade stuff is rubbish. 
Saw the Physio this morning. He did some work on my hips and my lower back. The back pain is basically being caused by the tight hips which is making it hard for me to keep a neutral spine.
Didnāt train today, just did some gardening and washed the car and walked the dog in the sunshine. Holding the back feels a little more free tomorrow so I can train sandbag or keg.
9 Likes
Those rolling Tricep Extensions Rule. Such a phenomenal tricep builder! Barbell Rows give me a pretty insane back pump as well, but I also love how much they help develop the posterior chain. I truly never see anyone in gyms I go to in Canada or the US doing them anymore and even my own clients are always trying to swap them out
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No need for that kind of negativity around here, Mate.
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I have had good success with doing hang leg raises to release the hips. The kind where you put your arms in slings, not hanging from the bar.
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Apologies @simo74 badly thought out post. Thatās what happens when you pressure me to write stuff.
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