Yeah you’ve got a sweet spot of November & March to skate them.
Otherwise they’re slippery from the heat/dust or you need to spend an hour drying them after it’s rained 
That’s the one on Burwood Highway in Vermont. iirc same specs as the one they just pulled down in Spotswood.
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Yer that one was just round the corner from me.
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How long ago were you skating?
Guy I know who’s. . . . I can’t remember if he just turned 40 or 50 haha lived around Willy for ages and that was his local.
Mate I skated back on my teens and 20’s, didn’t move to Aus till I was 31. Only skate park action I get these days is taking my kids. LOL
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Fair play.
The guy I’m thinking stopped skating for a decade, first day back in his late 30s or whatever drops in at Spotty, slams and fractures his pelvis lol
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29.12.2023 (pm) - dynamic effort lower
Ended up training at around 7pm. Had planned on 5-5:30ish but turned the cricket on when I got home from work and ended up watching the end of the Test.
1/ squat (2min)
Bow bar, purple bands (~40kg), 40cm box
20kg - 1x12
40kg - 1x10
50kg - 1x8
60kg - 1x5
70kg - 1x3
80kg - 3x3
2/ good morning (3min)
Bow bar, standing, close stance
40kg - 1x12
60kg - 1x8
70kg - 1x6
80kg - 3x5
3/ lat pulldown (3min)
Seated, cable, wide lat handle attachment
45kg - 2x20, 1x16, 1x15
4/ shoulder elevations (3min)
Seated, MacDonald cambered bar
60kg - 4x15
5/ side bend (3min)
Standing, band
Doubled minis - 4x25
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31.12.2023 (pm) - dynamic effort upper
1/ overhead press (1min)
Standing, barbell, pinky on the ring, leg drive
20kg - 1x10
30kg - 1x8
40kg - 6x6
Wasn’t sure where to start with these. Depending on how quickly I adapt 40kg is probs a week 3 weight. Will rotate bars through these (though atm that’ll just be rotating power & football bar until I can get my hands on an axle).
2/ bench press (3min)
Low incline, pinky on ring, paused
20kg - 1x6
30kg - 1x6
40kg - 1x6
45kg - 1x6
50kg - 1x6
55kg - 1x6
3/ tricep extension (2min)
Standing, cable, short rope attachment
10kg - 1x20
12.5kg - 1x18
15kg - 1x10
4/ face pull (2min)
Standing, cable, short rope attachment
15kg - 1x20
20kg - 1x20
25kg - 1x15
5/ bicep curls
Standing, cable, short rope attachment
10kg - 1x15
15kg - 1x15
20kg - 1x12
6/ torso rotations
Seated, band, high-to-low
Mini - 4x15
2 Likes
01.12.2024 (pm) - max effort lower
1/ deadlift (2min)
Pin #1, quadded micro mini bands (45kg iirc), close stance
20kg - 1x12
40kg - 1x9
60kg - 1x6
80kg - 1x3
100kg - 1x1
120kg - 1x1
140kg - 1x1
155kg - 1x1
100kg - 1x6
Have lost a bit of strength but it felt good so no complaints.
2/ squat (3min)
Belt, landmine
30kg - 4x20
3/ deadlift (3min)
Close stance, stiff leg, 5cm deficit
60kg - 4x12
Not sure what it is about RDLs/SLDLs but I’ve always been horrible at them. For reference I’ve squatted 60kg for over 60 reps in a single set before lol.
4/ hamstring curl (3min)
Reverse hyper, single leg
30kg - 3x30
5/ ab crunch (3min)
Standing, band
Monster mini - 3x30
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That is a big win. Nice work mate
Yep.
Always need to put it in perspective that me at 85% strength is still stronger than 99% of the world’s population haha.
And as much as I’d love to be a ATWR powerlifter, I love being able to play basketball, hike, kayak, skate etc enough that the sacrifices wouldn’t be worth it (if I was even physiologically capable).
3 Likes
03.01.2024 (pm) - max effort upper
1/ overhead press (3min)
High incline, football bar, middle handles, paused
25kg - 1x12
35kg - 1x10
45kg - 1x8
55kg - 1x6
57.5kg - 1x3
50kg - 1x8
45kg - 1x9
Ideally I would alternate the high incline with a strict standing and rotate through 3 bars but I don’t have enough bars/overhead implements to get a decent exercise pool so will rotate 5s, 3s and 1s while alternating between a power bar and football bar (thus giving me 6 variations which seems to be my sweet spot).
2/ tricep extension (3min)
Football bar, middle handles
25kg - 1x12
35kg - 1x10
45kg - 1x8
50kg - 1x6
55kg - 1x6
60kg - 1x5
45kg - 1x12
Using a soft arch on these to slowly reintroduce my bench set up.
3/ push ups (3 min)
Football bar, middle handles, sitting on pin #7
3x25
No reason I did these with the football bar other than I already had it out lol.
4/ row (3min)
Seated, cable, D-handle attachment
60kg - 4x15
5/ ab rollout (3min)
Standing, single handles
150cm from target - 3x8
Reps limited by the feeling of reflux lol
6/ neck side bends
Neck harness, standing, cable
5kg - 3x20
2 Likes
05.01.2024 (pm) - dynamic effort lower
1km ride to the gym then 1km run back.
1/ squat (2min)
Bow bar, purple bands (~40kg), 40cm box
20kg - 1x12
40kg - 1x10
50kg - 1x8
60kg - 1x6
70kg - 1x4
80kg - 1x2
90kg - 1x1
100kg - 1x1
2/ good morning (3min)
Bow bar, standing, close stance
40kg - 1x10
60kg - 1x8
70kg - 1x6
80kg - 1x5
90kg - 1x3
100kg - 1x2
Probably would have got a 3rd and be ok but decided to play it safe.
3/ lat pulldown (3min)
Seated, cable, wide lat handle attachment
50kg - 4x20
4/ shoulder elevations (3min)
Seated, MacDonald cambered bar
65kg - 4x15
5/ side bend
Standing, band
Doubled monster minis - 4x20
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Made the mistake of not consulting google maps before going out and ended up doing nearly 16km instead of my planned 10-11km lol (the water was really calm so took a more exposed route to make hay while the sun shines as they say).
On the plus side I know distance/endurance wise I can make it across to the campsites on 90 mile beach.
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07.01.2024 (pm) - dynamic effort upper
1/ overhead press (1min)
Standing, barbell, pinky on the ring, leg drive
20kg - 1x12
30kg - 1x9
40kg - 6x6
2/ bench press (3min)
Low incline, pinky on ring, paused
20kg - 1x6
30kg - 1x6
40kg - 1x6
47.5kg - 1x6
52.5kg - 1x6
57.5kg - 1x5
Thought I might struggle with these after the paddle this morning (and I wasn’t wrong).
3/ tricep extension (2min)
Standing, cable, short rope attachment
15kg - 1x15
12.5kg - 1x16
10kg - 1x16
4/ face pull (2min)
Standing, cable, short rope attachment
25kg - 1x15
20kg - 1x20
15kg - 1x25
5/ bicep curls
Standing, cable, short rope attachment
20kg - 1x15
15kg - 1x18
10kg - 1x20
2 Likes
08.01.2024 - max effort lower body
1/ good morning (2min)
Standing, wide stance, bow bar, suspended at belly button height*
20kg - 1x12
40kg - 1x9
60kg - 1x6
80kg - 1x3
100kg - 1x1
120kg - 1x1
130kg - 1x0
100kg - 1x5
*standing tall against a straight bar; so with a wide stance and the bow bar ROM was a fair bit less (bar was probably about the height of the bottom of my sternum)
2/ squat (3min)
Belt, landmine
40kg - 4x20
3/ deadlift
Heels touching, stiff leg, 5cm deficit
60kg - 4x12
Partly because kayaking it seems to be a heavily externally rotated position that sets off my hip/back, but mostly to make myself feel better about doing the same volume as last week.
4/ hamstring curl
Reverse hyper, single leg
35kg - 3x30
5/ ab crunch (3min)
Standing, band
Light (aka Westside purple) - 3x30
3 Likes
12.01.2024 (pm) - dynamic effort lower
Was catching up with a friend for dinner so just got in what I could beforehand.
1/ squat (2min)
Spider cambered bar, 3 chains per side (~45kg), 40cm box
25kg - 1x12
35kg - 1x10
45kg - 1x8
55kg - 5x5
2/ good morning (3min)
Spider cambered bar, standing, close stance
25kg - 1x15
35kg - 5x12
Went conservative on these (and squats) as this bar has caused me some issues with my hip/SIJ in the past.
3/ side bend
Standing, band
Doubled light - 4x15
3 Likes
14.01.2024 (pm) - dynamic effort upper
1/ overhead press (1min)
Standing, football bar, middle handles, leg drive
25kg - 1x10
30kg - 1x8
35kg - 6x6
Got through these fairly easily. Interested to find out if it’s the grip with the football bar (I bench more with a football bar than a power bar) or the 5kg less that made the difference.
2/ bench press (3min)
Low incline, pinky on ring, paused
20kg - 1x6
30kg - 1x6
40kg - 1x6
47.5kg - 1x6
52.5kg - 1x6
57.5kg - 1x6
Unsurprisingly these were much easier after not having paddled for 2.5 hours beforehand.
3A/ face pull
Standing, cable, short rope attachment
25kg - 1x15
20kg - 1x20
15kg - 1x25
10kg - 1x30
3B/ tricep extension
EZ bar, close grip
25kg - 1x25
30kg - 1x20
35kg - 1x12
40kg - 1x8
4A/ bicep curl
Standing, cable, short rope attachment
20kg - 1x20
15kg - 1x20
10kg - 1x20
4B/ torso rotations
Seated, landmine, 20kg bar
3x8/side
Would prefer a training bar (10kg) & some sort of T-handle but have neither lol.
Add them to the shopping list (unfortunately my next couple of payslips will be going to furniture & appliances as I’m moving out of the work accommodation on Friday).
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