Had to do some cutting and it was raining outside (refuse to cut inside as it’s too much of a pain to clean off my gym gear lol) so mucked around doing clean & presses with my friends kayak.
I think it only weighs about 30kg but it’s very awkwardly weighted and there’s barely anything to grab hold of.
Would be curious to see how I’d go after loading some gear into in 
In Melb Friday/Saturday so no weight training since Wednesday morning.
Re-think my split as trying to bench Sunday is a bit of a PITA atm. I’ll see how I go over the next few weeks but might push every back one day so I end up squatting first thing Saturday morning then have the rest of the weekend to do whatever.
08.10.2023 (am) - morning kayak
Was quite calm when I set off so allowed me to play around with different paddling techniques etc.
Finding atm my biggest limiting factor is co-ordinating my feet (which steer) and maintaining my paddling rhythm.
Must have got into a groove by the end as my last 500m was my quickest despite being in the worst conditions.
I’ll need to be able to do 2 laps of this to get me to the camp grounds along 90 mile beach. I don’t think I’d have an issue now (there’s a couple of spots you can pull up on shore for the rest). I’m more concerned about capsizing again but in the middle of nowhere lol. So will be spending some time practicing capsizing and getting back in before attempting to reach the camp grounds.
Few life admin things to do then I’ll try bench in the early evening. It’s a deload-ish week anyway so if I do miss it not the end of the world.
09.10.2023 (am) - dynamic effort upper
Ran out of time y/day to bench so made the decision to swap around my days. Now going to do Monday (bench), Tuesday (squat/dead), Thursday (bench), Saturday (squat/dead).
Means I have back to back early mornings during the week but that’s better than scrambling to make time on a Sunday to get to the gym.
1A/ tricep press down
Standing, cable, short rope attachment
5kg - 4x25
1B/ face pull
Standing, cable, short rope attachment
5kg - 4x25
1C/ pull down
Straight arm, cable, standing, short rope attachment
5kg - 4x25
2/ bench press (3min)
On floor pad, reverse grip
20kg - 1x10
30kg - 1x8
40kg - 1x6
50kg - 1x6
60kg - 6x6
Would ideally do dumbbell bench here but the debit card my gym membership is attached to expired, I hadn’t updated it & I got locked out lol
3A/ face pull
Standing, cable, wide lat handle attachment
10kg - 1x20
15kg - 1x20
20kg - 1x15
25kg - 1x15
Aka “bro rows” so named after Shaun Bostock (who at least @simo74 shoukd be familiar with as last I heard he was still training at ESP)
3B/ tricep extension
Barbell, index from smooth
20kg - 1x15
25kg - 1x15
30kg - 1x15
35kg - 1x12
Shaun is still training at ES: and still a fkn monster mate. Great bloke.
10.10.2023 (am) - max effort lower
Still can’t get into the commercial gym which could turn out to be a blessing in disguise as I’m forced to commit to the shed. I suspect my progressive overload will outrun my back’s recovery but I’m ok with getting back to ~95% strength and have to back off/deload from there knowing I can maintain that (as opposed to my current situation where I’m operating at 70-80% of where I was).
Also walked to/from the gym/shed which is about 1.2km each way.
1A/ squat
Belt, landmine
10kg - 4x25
1B/ deadlift
Close stance, Romanian style
20kg - 4x25
1C/ ab crunch
Seated, cable, short rope attachment
10kg - 4x25
2/ squat (3min)
Bow bar, close stance (for me - still wider than most )
20kg - 1x5
30kg - 1x3
40kg - 1x3
50kg - 1x3
60kg - 1x1
70kg - 1x1
80kg - 1x1
90kg - 1x1
Felt heavy unracking (not helped by my mono hooks being about 4 holes too low) but moved well.
3/ deadlift (3min)
Wide stance
60kg - 1x3
70kg - 1x1
80kg - 1x1
90kg - 1x1
100kg - 1x1
110kg - 1x1
4/ hamstring curl (3min)
Seated, purple band
Pin #3 - 1x60
Pin #4 - 1x50
Pin #5 - 1x40
5/ deadlift (3min)
Cable, single handle, single leg
10kg - 1x15
20kg - 1x12
30kg - 1x8
11.10.2023 (pm) - skate around to a friend’s place. Road conditions were trash so was pretty miserable then I ate shit in their driveway
Ended up getting a lift back home as it was dark by the time I left.
12.10.2023 (pm) - max effort upper
Trained in the evening as I had a guest over last night and always have a terrible nights sleep (not from a staying up late perspective - more I struggle to sleep with someone else in the bed).
Walk there then rode my bike back (was storing it while my friend had my bike lock).
1A/ face pull
Standing, cable, short rope attachment
10kg - 4x25
1B/ pullover
Weight plate
10kg - 4x25
1C/ push ups
On barbell at bench height
4x25
2/ bench press (3min)
Bow bar, double mini bands (~35kg)
20kg - 1x12
30kg - 1x9
40kg - 1x6
50kg - 1x3
60kg - 1x1
70kg - 1x1
75kg - 1x1
3/ overhead press (3min)
High incline, pin #23
20kg - 1x6
35kg - 1x3
50kg - 1x3
60kg - 1x3
70kg - 1x3
75kg - 1x2
4A/ row
Seated, cable, single handle
20kg - 1x20
25kg - 1x15
30kg - 1x8
20kg - 1x16
4B/ tricep extension
EZ bar, close grip
15kg - 1x30
20kg - 1x22
25kg - 1x15
30kg - 1x13
4A/ ab rollout
Single handles, standing
144cm (distance feet are from wall) - 3x5
4B/ bicep curl
Standing, cable, D-handle attachment
10kg - 3x15
4C/ shoulder raise
Standing, side, straight arm, weight plates
5s - 3x15
14.10.2023 (pm) - dynamic effort lower
Now I’m squatting twice a week I’ll base my Saturday numbers off what I’ve done on Tuesday (5x5x60% + 33% accommodating resistance). Deadlift I’ll keep the same (working down a pin every 4 weeks). Cut the session short as had a bit of running around to do for a party tonight. Also walked 15min each way to/from the gym.
1A/ squat
40cm box, bow bar
20kg - 4x25
1B/ reverse hyper
4x25
1C/ ab crunch
Seated, cable, short rope attachment
10kg - 4x25
2/ depth drop landings (2min)
30cm - 4x6
3/ squat (2min)
40cm box, bow bar, 2 chains/side (30kg total)
20kg - 1x5
30kg - 1x5
40kg - 1x5
50kg - 1x5
55kg - 5x5
4/ deadlift (2min)
Close stance, pin #2
20kg - 1x20
35kg - 1x15
50kg - 1x10
60kg - 5x5
I’ve actually pulled more from pin 2 than pin 3 (presume I get a bit more leg drive) so this was a pretty easy transition/drop down. Plus obviously I’m starting to get a bit of strength/conditioning back.
5/ good morning (3min)
Bow bar, close stance
20kg - 1x15
45kg - 3x12
Hoping to get out this evening (Sunday) for a walk, bike ride or skate but suspect I might be a bit pushed for time.
16.10.2023 (am) - dynamic effort upper body
Had to cut it a bit short to duck home and grab some towels to jam in the back roller door to stop it flooding. Fair to say I got drenched on the run home lol. I’ll set up a drying rack of sorts so I can leave them in the shed rather than having that home for when this inevitably happens again.
1/ 15 minute walk
2A/ reverse hyper
4x25
2B/ face pull
Standing, cable, short rope attachment
10kg - 4x25
2C/ bench press
Reverse grip, feet up
20kg - 4x25
3/ bench press (1min)
Reverse grip, double micro bands & 1 chain/side (~35kg all up)
20kg - 1x10
30kg - 1x8
40kg - 6x6
4/ bench press (3min)
Low incline, thumb from smooth
20kg - 1x10
30kg - 1x8
40kg - 1x6
50kg - 1x4
60kg - 1x8
50kg - 1x10
40kg - 1x13
5A/ lat pulldown
Seated, cable, D-handle attachment
30kg - 3x20
5B/ bench press
Feet up, Index on smooth, to neck
40kg - 1x12, 1x10, 1x8
6/ 5 minute run in the rain home
17.10.2023 (am) - max effort lower body
1A/ squat
Belt, landmine
10kg - 4x25
1B/ reverse hyper
4x25
1C/ ab crunch
Seated, cable, short rope attachment
15kg - 4x25
2/ squat (3min)
Safety squat bar, close stance
25kg - 1x5
35kg - 1x3
45kg - 1x3
55kg - 1x3
65kg - 1x1
75kg - 1x1
85kg - 1x1
95kg - 1x1
Felt better than the 90kg last week. Good sign as this SSB does tend to kick my arse a bit.
3/ deadlift (3min)
Wide stance
60kg - 1x1
80kg - 1x1
90kg - 1x1
100kg - 1x1
110kg - 1x1
120kg - 1x1
4/ hamstring curl (3min)
Seated, purple band
Pin #5 - 1x60
Pin #6 - 1x50
Pin #7 - 1x40
Struggling a bit with time in the morning to get in enough volume via my accessories and having differing alarm clocks is stuffing up my sleep a fair bit. I had initially switched to the morning to leave my afternoons free to do things but I reckon only once or twice this month I’ve actually gone out and done something after work lol (weather hasn’t helped but I’ve had enough clear days it’s not an excuse). Long term evenings probably suit my job + trying to build a lifting crew at some stage so might switch at the end of this cycle which iirc finishes around Cup weekend.
19.10.2023 (am) - max effort upper
1A/ reverse hyper
10kg - 4x10
1B/ face pull
Standing, cable, short rope attachment
10kg - 4x25
1C/ push up
On barbell at bench press height
4x25
2/ bench press (3min)
Thumb from smooth, doubled micro mini bands (~20kg)
20kg - 1x12
40kg - 1x9
50kg - 1x6
60kg - 1x3
70kg - 1x3
80kg - 1x2
Index on ring, single ply large Widowmaker
90kg - 1x3
100kg - 1x1
Index on ring, double ply large Widowmaker
110kg - 1x3 (no touch)
120kg - 1x1 (no touch - something felt very off when I unpacked the bar so I did a 1/4 rep & bailed on the set)
120kg - 1x1
125kg - 1x1
130kg - 1x1 (bar dip - my usual problem that it’s like my triceps forget they’re supposed to do something)
The single ply (which is just feeding my arm through 1 loop instead of 2 really) felt good so thought I’d try the double ply but it was a bit of a disaster to begin with. Finally worked out how to position the slingshot/shirt by the second 120kg. The slingshot slips & slides while I’m getting under the bar compared to the full shirt so I suspect I’ll be a lot more inconsistent with it (while I’m training by myself at least).
3A/ row
Seated, cable, short rope attachment
40kg - 2x15, 1x12, 1x10
3B/ tricep extension
Barbell, index on smooth, feet up
40kg - 2x10, 2x8
19.10.2023 (pm) - 60min volleyball
Was a bit stiff but still able to move around well.
21.10.2023 (pm) - dynamic effort lower
1A/ squat
Landmine belt
10kg - 4x25
1B/ reverse hyper
10kg - 4x10
1C/ ab crunch
Seated, cable, short rope attachment
15kg - 4x25
2/ depth drop landings (2min)
35cm - 4x6
3/ squat (2min)
40cm box, bow bar, 2 chains/side (30kg total)
20kg - 1x5
30kg - 1x5
40kg - 1x5
50kg - 1x5
57.5kg - 5x5
4/ deadlift (2min)
Close stance, pin #2
20kg - 1x20
40kg - 1x15
60kg - 1x10
70kg - 5x5
5/ good morning (3min)
Bow bar, close stance
20kg - 1x15
47.5kg - 3x12
6/ upper back rounds (3min)
Standing, SSB
25kg - 1x25
35kg - 1x25
45kg - 1x25
Lease runs out in Jan and I don’t have the option to extend.
Likely I’ll be moving somewhere in that top right loop so at least it’s a sub-20 minute bike ride (as opposed to my current 2 minute walk lol) even on a Dirt Jumper that tops out at only 30kph on flat haha
22.10.2023 - 2x15 minute walks and about 6 hours re-arranging all my weights and tools cos I wasn’t happy with the layout and how awkward it was to get to a couple of things.
I moved everything twice and still wasn’t happy with it. Think I have worked out (by process of elimination) a layout that I like now just need a couple more shelves to complete it (and then need to move everything a 3rd time)
24.10.2023 (pm) - 45 minute walk.
Been feeling weak/jittery since Sunday morning & feel like my eyes haven’t fully opened since the weekend so I suspect I’m battling a virus/bug or some sort.
Still re-arranging the shed a bit anyway so have traded in the early morning weight sessions for another 90 minutes sleep.
I’ll probably get roped into volleyball tomorrow night but otherwise I’ve earmarked Saturday morning to jump back into gym stuff.
26.10.2023 (pm) - volleyball + a 1km(ish) run to and from the stadium
28.10.2023 (am) - dynamic effort lower
20 minute walk to the gym then a 10 minute run home.
1/ depth drop landings (2min)
35cm - 4x6
2/ squat (2min)
40cm box, bow bar, 2 chains/side (30kg total)
20kg - 1x5
40kg - 1x5
50kg - 1x5
60kg - 5x5
3/ deadlift (2min)
Close stance, pin #2
20kg - 1x20
40kg - 1x15
60kg - 1x10
80kg - 5x5
4/ lat pulldown (3min)
Seated, cable, wide lat handle
15kg - 1x50
30kg - 1x40
40kg - 1x21
50kg - 1x12
Misloaded that first set but decided to yolo it anyway after I realised.
5/ reverse hyper (3min)
20kg - 4x15
I’ll be honest, only did these cos I cbf’d getting the bow bar back out lol
6/ upper back rounds (3min)
Standing, SSB
45kg - 3x25
28.10.2023 (pm) - 1km(ish) walk down to get fish and chips by the river. Complete with local wildlife spotting.
29.10.2023 (am) - 60min(ish) skate at the park on the way back from the misso’s house after watching the rugby.
