15.01.2024 (pm) - max effort lower body
In the process of moving house so will be shorter sessions this week and possibly next. Also need to get to the pool as I’m meant to be doing a sprint triathlon (500m swim) in a month and reckon atm I would struggle with 50m atm lol.
1/ deadlift (2min)
Close stance, lightened green bands
100kg - 1x12
120kg - 1x9
140kg - 1x6
160kg - 1x3
180kg - 1x1
200kg - 1x1
210kg - 1x1
180kg - 1x5 (straps)
140kg - 1x8 (straps)
If I hadn’t set this up myself no way known I would have believed the bands took about 60kg off the floor cos it felt like about 20kg. Comp I probably have 10-15kg in the tank but was starting to get folded a little so shut it down.
2/ squat (3min)
Belt, landmine
40kg - 4x25
3/ 1.5km jog home
3 Likes
Haven’t gotten to the gym too much since beginning the move.
Have managed a bunch of other random stuff though.
2 Likes
29.12.2024 (pm) - max effort lower body
1/ good morning (2min)
Spider cambered bar, close stance, suspended at belly button
25kg - 1x12
35kg - 1x9
45kg - 1x6
55kg - 1x3
65kg - 1x1
75kg - 1x1
85kg - 1x1
95kg - 1x1
75kg - 1x10
2/ squat (3min)
Belt, landmine
60kg - 5x20
3/ good morning (2min)
Spider cambered bar, close stance
65kg - 5x12
4/ ab crunch (2min)
Standing, band
Purple - 4x25
5/ good morning (2min)
Kneeling
2x8, 1x6, 1x4
4 Likes
31.01.2024 (pm) - max effort upper
1/ overhead press (2min)
Power bar, standing, thumb from smooth
20kg - 1x12
30kg - 1x9
40kg - 1x6
50kg - 1x3
55kg - 1x1
60kg - 1x1
65kg - 1x1
50kg - 1x6
40kg - 1x10
2/ tricep extension (2min)
On floor, EZ bar, close grip
25kg - 1x12
30kg - 1x10
35kg - 3x8
3/ row (2min)
Seated, cable, wide lat handle
20kg - 1x20
30kg - 1x20
40kg - 1x20
50kg - 1x20
60kg - 1x11
Severely limited by hamstring DOMS
4/ ab rollout (2min)
Standing, single wheels
150cm from target - 4x6
5/ neck harness
Standing, band (anchored at bottom), 4-way
Mini - 3x15
3 Likes
On reflection this was a “probably shouldn’t have attempted this”.
3 Likes
02.02.2024 (pm) - dynamic effort lower
1/ squat (2min)
Bow bar, green bands (~60kg), 40cm box, size 34 preds
20kg - 1x10
40kg - 1x8
60kg - 1x6
80kg - 1x5
100kg - 5x5
2/ deadlift (2min)
Close stance, MacDonald bar, 20cm deficit
55kg - 1x5
75kg - 1x5
95kg - 5x5
3/ farmer’s walk (2min)
Stationary, band
Doubled minis - 4x50
This is my “I don’t have anything you actually farmer’s walk with so I’ll doing marching on the spot instead” exercise. Reps were counted as steps per leg.
4A/ lat pulldown
Seated, cable, wide lat handle
40kg - 4x15
4B/ reverse hyper
20kg - 4x15
Had planned on doing abs but by this point I felt like I was going to throw up, and I lost 10 minutes to some peanut trying to sell me bamboo socks.
3 Likes
04.02.2024 (pm) - dynamic effort upper (week 1)
1/ overhead press (1min)
Standing, power bar, pinky on ring
20kg - 1x10
30kg - 1x8
35kg - 6x6
2/ floor press (3min)
Pinky on ring
20kg - 1x10
40kg - 1x8
60kg - 6x6
3A/ shoulder raise
Chest supported, weight plates
2.5s - 4x30
3B/ tricep pressdown
Standing, cable, rope attachment
10kg - 4x15
My pool membership gets me access to the attached gym so will probably do my accessories there (it just closes at 5pm on Sunday so missed it today). Will try doing something a bit more row-y than reverse flies if I can (they have a shitty pin loaded CSR iirc, otherwise plenty of dumbbells I can row with).
4A/ neck flexion
Seated, low cable, harness
5kg - 3x15
4B/ bicep curl
EZ bar, reverse grip
25kg - 3x15
5/ torso rotations
Standing, band, wide lat attachment
Mini - 1x25
Monster-mini - 2x25
3 Likes
05.02.2024 (pm) - max effort lower body (week 1)
1/ deadlift (3min)
Close stance, plates on 5cm mat
60kg - 1x12
80kg - 1x9
100kg - 1x6
120kg - 1x3
140kg - 1x1
160kg - 1x1
180kg - 1x1
190kg - 1x0
140kg - 1x6 (straps)
Not particularly impressed with only 4 plates on this variation but it is what it is.
2/ squat (4min)
Belt, landmine
60kg - 4x25
Not looking forward to attempting 3x33 next week (or 2x50 the week after lol).
3/ good morning (2min)
Spider cambered bar, close stance
70kg - 5x10
Obviously a bit off tonight as these kicked my ass way harder than last week.
4/ ab crunch (3min)
Seated, cable, short rope attachment
15kg - 4x25
5/ good morning (3min)
Kneeling
4x8
3 Likes
31.01.2024 (pm) - max effort upper (week 1)
1/ overhead press (3min)
High incline, pinky on ring
20kg - 1x12
30kg - 1x9
40kg - 1x6
50kg - 1x5
52.5kg - 1x5
55kg - 1x5
57.5kg - 1x4
40kg - 1x12
2/ tricep extension (3min)
On floor, EZ bar, close grip
25kg - 1x15
35kg - 1x10
45kg - 4x8
3A/ row
Seated, cable, wide lat handle
20kg - 1x30
40kg - 4x25
3B/ tricep pressdown
Standing, band
Monster-mini - 4x20
This is where dumbbells or a dip bar would be handy. Could possibly also do my accessories at the YMCA-esque gym if it becomes an issue (otherwise will just continue to blast my triceps).
4A/ ab rollout
Standing, single wheels
150cm from target - 4x7
4B/ bicep curl
Standing, cable, short rope attachment
15kg - 4x20
5/ neck harness
Standing, band (anchored at bottom), side flexion/bends
Mini - 3x20
I have also settled on how I would arrange my “strongman” max effort rotation. Except I’m short a whole bunch of strongman gear (which mostly affects my overhead press it turns out) so will be doing a modified version.
3 Likes
09.02.2024 (am) - 600m swim (training for the swim leg of my Sprint Triathlon is going horribly so at least I can run/wade through the water lol).
09.02.2024 (pm) - dynamic effort lower (week 2)
1/ squat (2min)
Bow bar, green bands (60kg), 40cm box, size 34 Preds
20kg - 1x10
40kg - 1x8
60kg - 1x6
80kg - 1x4
100kg - 1x3
120kg - 3x3
2/ deadlift (2min)
Close stance, MacDonald bar, 20cm deficit
60kg - 1x5
80kg - 1x5
100kg - 5x5
3/ farmer’s walk (2min)
Stationary, band
Doubled monster-minis - 4x50 steps/side
4A/ lat pulldown (3min)
Seated, cable, wide lat handle
45kg - 4x15
4B/ reverse hyper (3min)
20kg - 4x15
5/ deadlift (3min)
Shovel style (weight is what is loaded on one end of the bar)
20kg - 3x5
Forgotten how hard these were (reckon I last did them 7-8 years ago). They also given me an indication of how hard one of my patients who doesn’t have use of the left side of their body must work to stand up and then stay standing.
1 Like
10.02.2024 (am) - went for a kayak with mum and her partner who were visiting on their way home from a caravanning trip. Didn’t cover too much ground as they were both pretty (read: very) slow but good to practice on technique.
1 Like
11.02.2024 (pm) - 90minute(ish) paddling but 60 minutes of that was spent intentionally capsizing to practice getting back into my vessel.
11.02.2024 (pm) - dynamic effort upper (week 2)
1/ overhead press (1min)
Standing, pinky on ring
20kg - 1x10
30kg - 1x8
37.5kg - 6x6
Hit myself in the nose on the last set which I was not all too impressed about.
2/ floor press (3min)
Pinky on ring
20kg - 1x10
40kg - 1x8
60kg - 1x6
65kg - 6x5
These felt better than I remember last week being despite my shoulders being shot from a couple of days of paddling (being angry about my nose probably helped lol). Will keep adding 5kg a week to this and drop off a working set every 20kg (so I’ll do 5x6@80kg then 4x6@85kg the week after etc etc). When I eventually stall out I’ll throw on my bench shirt and keep chugging along.
3A/ shoulder raise (3min)
Chest supported, weight plates
5s - 4x20
3B/ tricep pressdown (3min)
Standing, cable, rope attachment
17.5kg - 3x15, 1x10
4A/ neck flexion (3min)
Seated, low cable, harness
10kg - 1x12, 2x10
4B/ bicep curl (3min)
Standing, MacDonald cambered bar, underhand grip
25kg - 3x10
Think I’ve only ever done overhand grip with this bar. Underhand was like a weird EZ bar but the weights swung around.
5/ torso rotations (3min)
Standing, band, wide lat attachment
Monster-mini - 3x25
1 Like
12.02.2024 (pm) - max effort lower body (week 2)
1/ deadlift (3min)
Close stance, pin #3, quadded micro bands (~45kg)
20kg - 1x12
60kg - 1x9
80kg - 1x6
100kg - 1x3
120kg - 1x1 (belt)
140kg - 1x1 (belt, straps)
160kg - 1x1 (belt, straps)
170kg - 1x1 (belt, straps)
120kg - 1x8 (belt, straps)
2/ squat (5min)
Belt, landmine
60kg - 2x30, 1x42
Kinda fucked up and only did 30 the first 2 sets (should have done 33-34) so had to play catch up to hit 100 reps. Deload next week post-triathlon then 2x50 the week after (if my legs have recovered).
3/ good morning (2min)
Spider cambered bar, close stance
65kg - 1x12
75kg - 4x10
4A/ ab crunch (3min)
Seated, cable, short rope attachment
20kg - 4x25
4B/ good morning (3min)
Kneeling
4x9
3 Likes
14.02.2024 (pm) - max effort upper (week 2)
1/ overhead press (3min)
High incline, pin 26, pinky on ring
20kg - 1x12
35kg - 1x9
50kg - 1x6
60kg - 1x3
70kg - 1x1
80kg - 1x1
90kg - 1x1
100kg - 1x1
Mis-calculated my warm up sets & ended doing an extra single rather than a drop down set.
2/ tricep extension (3min)
On floor, EZ bar, close grip
15kg - 1x15
35kg - 1x10
50kg - 1x3 (got creamed by this)
45kg - 1x5
40kg - 1x8
Wondering if I stuffed up the weights I wrote down last week.
3A/ row (3min)
Seated, cable, wide lat handle
40kg - 1x25
50kg - 4x20
3B/ tricep pressdown (3min)
Standing, band
Mini - 5x40
1 Like
15.02.2024 (pm) - Bike ride with some girls from work.
16.02.2024 (pm) - dynamic effort lower (week 3)
1/ squat (2min)
Bow bar, 40cm box, green band, size 34 Predators
20kg - 1x12
40kg - 1x9
60kg - 1x6
80kg - 1x3
100kg - 1x1
120kg - 1x1
130kg - 1x1
140kg - 1x1
About 200kg/440lb at the top at moved no worries.
2/ deadlift (2min)
Close stance, MacDonald cambered bar, 25cm deficit
55kg - 1x5
75kg - 1x5
95kg - 5x5
Added some more deficit from last week. For reference my starting position is the image attached to the post.
3/ farmer’s walk (2min)
Stationary, band
Doubled purples - 4x50 steps/side
4A/ lat pulldown (3min)
Seated, cable, wide lat handle
50kg - 1x15, 3x12
4B/ reverse hyper (3min)
20kg - 4x20
5/ deadlift (3min)
Shovel style
20kg - 3x6
3 Likes
Did my first pseudo-triathlon this morning.
200m swim, 10km bike ride & 2km run.
Swim was a struggle (basically backstroked the whole thing lol) & I did an extra 4km on the bike leg due to a marshal sending me the wrong way.
I’d hazard a guess my actual time was about 51 minutes as we were faffing about for a while after I started my watch. If official times get posted I shall update.
2 Likes
Official results are up. If I take my average bike speed and subtract the extra distance I did I go 10 minutes quicker and move from 5th to 2nd.
2 Likes
