Darn it! I forgot about walk about Monday. Followed by Taco Tuesday…
1 Like
Monday 8 September week 2
Squat
Bar x 10
60 x 5
80 x 3
Sleeves
100 x 2
Belt
120 x 2
130 x 8 x 3 sets - (286 lbs) RPE 5, 6, 6
Lungs working hard and they didn’t feel light, but they just kept moving up and down. Very good
Leg ext
85 x 13 x 3 sets -
Big pump. 13’s for the win, solid burn and pump
Axle clean n press
Max single
50 x 1
70 x 1
Add belt
75 x 0 tried to mix grip continental and tied myself in a not.
75 x 1 continental but double over hand
80 x 1 this moved better that the 75
85 x 0 clean was ok but dip and leg drive was terrible
85 x 0 clean was fine, press was shite
85 x 1 clean was ok, only just locked it out, very slow. I really have to lean leg drive and get stronger shoulders .
50 x 15 - Amrap - 1 clean then press out. These were good.
So much more work to do here.
Dips + 12.5KG
3 sets - 16, 12, 11
Massive upper body pump. Quality
Seal row
60 x 12 x 3 sets -
Hard reps towards the end. Good
Rotator cuff - 5 mins
Monday 8 September week 2
Squat
Bar x 10
60 x 5
80 x 3
Sleeves
100 x 2
Belt
120 x 2
130 x 8 x 3 sets - RPE 5, 6, 6
Lungs working hard and they didn’t feel light, but they just kept moving up and down. Very good
Leg ext
85 x 13 x 3 sets -
Big pump. 13’s for the win, solid burn and pump
Axle clean n press
Max single
50 x 1
70 x 1
Add belt
75 x 0 tried to mix grip continental and tied myself on a not.
75 x 1 continental but double over hand
80 x 1 this moved better that the 75
85 x 0 clean was ok but dip and leg drive was terrible
85 x 0 clean was fine, press was shite
85 x 1 clean was ok, only just locked it out, very slow. I really have to lean leg drive and het stronger shoulders .
50 x 15 - Amrap - 1 clean then press out. These were good.
Dips + 12.5KG
3 sets - 16, 12, 11
Massive upper body pump. Quality
Seal row
60 x 12 x 3 sets - 1
Hard reps towards the end. Good
Rotator cuff - 5 mins
16 Likes
Where dem axle videos at, mate?
1 Like
No vids tonight, gym is always busy on a Monday so it’s a little tricky to get video sometimes. I have axle press again on Friday so I’ll get some video then. The gym is always empty on a Friday.
2 Likes
Strongman conditioning sled pulls
20 meter pulls
Tuesday
Sled - 7 plates
4 rounds
6 plates
2 rounds
5 plates
2 rounds
4 plates
2 round
Total 10 rounds
@freshyfresh @T3hPwnisher I was reading your conversation about sled for single leg work earlier and it timed perfectly with my session today. And damn Pwn you were spot on. Doing heavy sled the day after squats is absolutely no joke.
14 Likes
Wednesday 10 September- week 2
Axle Block pull (14 inch deadlift) - 3 mats
Bar x 10
60 x 5
100 x 3
Add straps
140 x 3
160 x 1
180 x 1
200 x 1 - slow but moved ok
210 x 0 like it was welded to the floor
180 x 5
180 x 5
180 x 5
180 x 5
These were ok but i need to add weight to this fast ! Lower back was pretty smashed.
Good morning SSB bar
Bar x 5
60 x 3
80 x 3
90 x 5 x 3 sets -(198 lbs) ok. Actually they were rubbish, not great form, I am not good at these
Lateral raise side
12.5 x 10 x 3 sets
Ok
Lateral raise rear
12.5 x 10 x 3 sets
Ok
Ab wheel (from knees)
3 sets x 10
These really hurt.
Hanging knee raise (slings)
3 sets x 12
More ouchies
Not the best session. But it was hard work. Onward.
13 Likes
I wish my gym had a weight sled, i was thinking about getting one for my garden (i’ve got 20m on lawn to use) but didn’t know if it would ruin it (and my wife then kill me).
2 Likes
I sympathize.
2 Likes
If your gym has a cambered bar, it is infinitely better to use for goodmornings than a SSB.
1 Like
It does have a few different cambered bars. Maybe I’ll try one next week thanks
1 Like
The weight hangs low and rotates with you. Works really well. 
1 Like
I think if you were top keep doing pulls in the same area it would definitely wear a track in the lawn mate.
I also have an old tire that I use as a sled, but I do this walking up and down the road out the front of the house. We live in a quiet court so there is rarely any cars. It also allows me to flex on all my neighbors. LOL
Maybe this is an option for you.
3 Likes
I need to do this!
I used the prowler on the road when we just moved in and got a few stares (and it is so noisy), so im waiting for summer for the lawn to dry up a bit to use it again.
A tired would be perfect.
1 Like
I literally found a big car tire that was dumped at the side of the road. Went to Bunnings and bought an eye bolt, some washers, a carabiner clip and a 3 meter round sling.
Drilled the tire and added the eye bolt, Put an off cut of timber into the bottom of the tire to stop the weights falling out , clipped on the sling and away to go. Probably $30 all up.
5 Likes
Friday 12 September - week 2
Zercher squat cambered bar
Bar x 5
60 x 3
80 x 2
100 x 2
120 x 1 add belt
140 x 3 x 3 (308 lbs) -
140 x walk - 25 secs
Squats were not real deep on these but that’s fine as I am mostly just training the pick up. Happy with the effort.
Axle clean and press
Did a T spine stretch on a roller before these.
50 x 3 - one clean
70 x 3 - one clean
80 x 10 - (176 lbs) EMOM 1 per minute - went slightly longer than a minute on some, ended up being 15 minutes. Rep 3 was a total grinder, bar got out in front on the press and I had to fight it all the way. Then rep 4 was good. Shows how much form and technique matter on overhead
70 x 5 (154 lbs) One clean press out
Tough overhead session but happy overall.
Lat pull downs - wide
77 x 12 x 3 sets
Good pump
Lying tricep ext
40 x 13 x 3 sets - 1
Nice big arm pump.
And that is another week of very solid hard work ticked off. Well done me
Squats
Overhead warm ups - @Koestrizer here they are
Overhead
14 Likes
Agreed! Well done you!!! 
1 Like
Thankyou, made me smile and blush. I needed that.
1 Like
I love your thread. I look forward to reading it every time you post.
2 Likes
Very Good!
1 Like
Monday 15 September- week 3
Not feeling 100% yet, still have a blocked nose. But I didn’t come here to fk spiders so let’s get on with it.
Squat
Bar x 10
60 x 5
80 x 3
Sleeves
100 x 2
Belt
120 x 2
140 x 6 x 3 sets (308 lbs) - RPE 8, 8 , 9
It’s amazing what a difference 10KG makes. 130’s last week felt very comfortable. 140 felt heavy. No way I was doing sets of 8 with this weight tonight. This was 3 proper hard sets.
Nose is still blocked and I was sucking wind like an industrial vacuum cleaner on these.
Leg ext
90 x 13 x 3 sets - good quad pump
Axle clean n press
Max single
50 x 3
60 x 3
70 x 1
80 x 1
85 x 1 solid enough
87.5 - nope couldn’t clean, took a big chunk of skin off my belly with the clean on 85 which threw my clean out of whack as I tried not to make it worse.
70 x 7 - 1 clean then press out.
Neck was a bit jammed up after these tonight. But otherwise they were ok.
Dips + 15KG
3 sets - 14, 12, 10
Neck hurt a bit on these. Really working the shoulder and triceps here.
Seal row
65 x 8 x 3 sets -
Good reps
Pretty good Monday night session. Worked hard and paid my dues.
Squats
Axle press - @Koestrizer
15 Likes