Was this the conditions or just that you need to re-learn or practice the swimming ?
Re-learn.
Hadn’t swum more than 20m in 20 years and severely overestimated by abilities lol.
Did an handful of practice swims and it was mainly being used to having my head under water that was the biggest issue.
Did 1km of freestyle this morning with just one of those kickboard things so I suspect I’m not too far off actually being able to swim.
I hear you. I got back into swimming years ago while I was recovering from a running injury. First time I got in the pool I thought I was going to drown or die after 25 meters. lol.
I spent a while doing a whole bunch of drills.
Side kicking using a float, both sides
Catch up drill using a float
And
Arms only Swimming with a pull buoy float between my legs.
Once I got used to only using my legs as a rudder and flutter kicking using the glutes. It made it much easier. Was never great but got up to swimming 2km in 45 mins before work a couple of days a week.
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Definitely how I felt/feel haha.
This morning was the first time I haven’t needed a couple of “head out of water” laps to get comfortable with the idea of having my whole face submerged 
My plan is to (try) and go daily until I’m up around the 1500-2000m mark then drop back to 1-2x a week to maintain it.
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21.02.2024 (pm) - max effort upper (week 3)
1/ overhead press (3min)
Standing, football bar, middle handles.
25kg - 1x12
35kg - 1x9
45kg - 1x6
50kg - 1x3
55kg - 1x3
57.5kg - 1x3
60kg - 1x3
62.5kg - 1x1.5 (this was my triples week so will only “count” the 60kg)
45kg - 1x8
Really not getting much (if anything at all) out of my leg drive so something technically to work on.
2/ tricep extension (3min)
On floor, EZ bar, close grip
15kg - 1x20
35kg - 1x15
45kg - 1x6
40kg - 1x5
35kg - 1x8
I’m 100% sure my triceps are working on the heavier/low rep sets but I don’t like that I can’t “feel” them. If I can source a dip bar and/or stop being lazy about getting my rings out I’d like to throw dips/push ups here and move the extensions to the row superset.
3A/ row (3min)
Seated, cable, wide lat handle
40kg - 1x25
60kg - 2x15, 1x13, 1x10
3B/ tricep press down (3min)
Standing, band
Mini - 1x50, 1x40
4A/ ab rollout (3min)
Standing, single wheels
150cm from target - 4x8
Torn between upping volume and trying to increase distance/ROM. Solution: Alternate the volume & intensity.
4B/ bicep curl (3min)
Standing, cable, EZ bar attachment, underhand grip
15kg - 4x15
5/ neck harness
Standing, band (anchored at the floor), side flexion/bends
Mini - 3x30
2 Likes
23.02.2024 (am) - dynamic effort lower (week 1)
Morning gym session so I have more time after work to finish organising my kayak camp trip. Although the wind forecast looks pretty average tomorrow morning so could be an overnight hike instead.
1/ squat (2min)
SSB, 40cm box, purple bands (40kg), 2 chains (30kg), size 34 predators
25kg - 1x10
65kg - 1x5
85kg - 5x5
For whatever reason this model SSB (Verve with handle extensions removed) kicks my SIJ’s arse so I was a bit more conservative with my weights than normal (Ideally would be using 2+ plates rather than a plate & a 1/4 in freedom units).
2/ deadlift (3min)
Close stance, 25cm deficit
55kg - 1x5
75kg - 1x5
95kg - 1x5 (straps)
105kg - 1x5 (straps)
115kg - 1x5 (straps)
125kg - 1x3 (straps)
95kg - 1x8 (straps)
Wasn’t going to get in my full session before work so just yolo’d these knowing I didn’t have anything coming after.
It’s interesting (kind of) that these seem to accentuate where I’d normally fail a conventional deadlift (just above the above due to chest getting caved breaking the floor).
4 Likes
Current status - wrecked.
Wind at home wasn’t too bad yesterday morning so yolo’d it on the kayak and got caught in some decent sized swell due to the wind picking up rather than dropping off as forecast. Spent the best part of an hour holding on grimly whilst (at least) being buffeted in the general direction I wanted to go lol. On the way home I decided the shortest route was the best route and got pretty good conditions apart from some wake from the boats heading out.
4 Likes
Was a lot more butt clenching than the video suggests
2 Likes
26.02.2024 (pm) - max effort lower body (week 1)
Still pretty sore (mostly calves and upper back) & general tired from the weekend so went in with a short, low volume, session in mind (that got cut even shorter due to belt squat issues).
1/ deadlift (3min)
Close stance, 3 chains/side (45kg)
60kg - 1x12
80kg - 1x9
100kg - 1x6
120kg - 1x3
140kg - 1x1 (belt)
155kg - 1x1 (belt)
162.5kg (2.5kg PR) - 1x1 (belt)
167.5kg (2.5kg PR) - 1x1 (belt)
140kg - 1x5 (belt, straps)
2/ squat (3min)
Landmine, belt
60kg - 1x20
Had planned to work up to a heavy 2-3x5 but turns out any more than 60kg and my pivot point falls apart lol. Had a 5 minute troubleshoot but couldn’t find an obvious solution so just called it quits for the session itself. Think if I used the landmine that bolts to my rack and a shorty axle it would work but otherwise I think I’m a bit stuck. Had planned to switch to a bar from these in a fortnight regardless so might just AMRAP 60kg next week and see how many I get.
4 Likes
28.02.2024 (pm) - max effort upper (week 1)
1/ overhead press (3min)
Seated, football bar, middle handles.
25kg - 1x12
35kg - 1x9
45kg - 1x6
55kg - 1x3
60kg - 1x1
65kg - 1x1
67.5kg - 1x0
55kg - 1x5
45kg - 1x10
Moved my bench up from the high incline setting to seated (though still probs 5-10* off vertical). Ideally would have a dedicated seated bench with lumbar support and nothing through the thoracic but definitely a long way down the purchase priority list lol.
2/ floor press (3min)
EZ bar, close grip, to throat
15kg - 1x15
25kg - 1x12
35kg - 1x10
45kg - 1x8
35kg - 1x12
3A/ row (3min)
Seated, cable, wide lat handle
40kg - 1x25
52.5kg - 4x20
3B/ tricep extension (3min)
On floor, EZ bar, medium grip
15kg - 1x25
25kg - 4x15
4A/ ab rollout (3min)
Standing, single wheels
160cm from target - 1x5
170cm from target - 1x3
175cm from target - 1x2
180cm from target - 1x1
ROM further than my height = milestone 
4B/ bicep curl (3min)
Standing, cable, EZ bar, overhand grip
25kg - 4x10
3 Likes
04.03.2024 (pm) - dynamic effort upper (week 2)
All over the shop since I last trained.
Was meant to go hiking/camping Friday night but those plans fell through, then my car battery died on the way to go camping Saturday night (ended up sleeping in my storage shed lol) and spent most of Sunday sorting that out & doing meal prep.
My 2 housemates have also been sick and I definitely feel like my body is fighting off whatever they’ve got as I’ve been pretty sluggish/lethargic and been carrying a headache for about 5 days now.
Busy couple of weeks coming up but after Easter I should have a pretty long block of uninterrupted training (only thing on the radar til October-ish is a kayaking event in May that I’m only 50:50 on atm anyway).
1/ overhead press (1min)
Standing, fat grips, pinky on ring(ish)
20kg - 1x10
30kg - 1x8
40kg - 6x6
Bought some el cheapo knock off ebay fat grips. They’re probably only about 40mm and don’t really fit around the bar very well (leaves a 1cm gap or so between where the circle should join). I mainly got them to protect my bands when I’m doing deadlifts, and at some point I’ll get an actual axle, so not too phased. Also been nursing a sore right wrist from riding my bike which doesn’t like extension so ended up wrapping for all these sets.
2/ floor press (3min)
Pinky on ring
20kg - 1x10
40kg - 1x8
60kg - 1x6
70kg - 5x5
No issues with my wrist so really just be that full extension it doesn’t like.
3A/ face pull (3min)
Seated, low cable, short rope attachment
10kg - 4x20
3B/ tricep extension (3min)
Standing, cable, straight handle
10kg - 4x25
3 Likes
06.03.2024 (pm) - max effort lower body (week 2)
1/ deadlift (3min)
Close stance, pin #1
60kg - 1x12
80kg - 1x9
100kg - 1x6
120kg - 1x3
140kg - 1x1 (belt)
160kg - 1x1 (belt, straps)
180kg - 1x1 (belt, straps)
200kg - 1x1 (belt, straps)
140kg - 1x6 (belt, straps)
Happy with 200kg considering I only made 180kg 4 weeks ago from the same starting height. Though idk what it is but I just really seem to suck starting with the plates on 5cm mats as that number has consistently been between 5-10% my pull from the floor.
2/ squat
Landmine, belt
60kg - 1x75
This both sucked and left me with a ringing in my ears for about 20 minutes.
3/ reverse hyper (3min)
20kg - 4x25
Wasn’t keen to do anything involving standing lol. Will do good mornings later in the week provided I haven’t gone to Melbourne already.
4/ hamstring curl (3min)
Prone, Life Fitness pin loaded
28kg - 1x12
35kg - 1x12
42kg - 1x12
49kg - 1x8
Ventured to the YMCA style rec centre for the last couple of my accessories.
5/ sit ups (2min)
Decline w/med ball
0kg - 1x12
2kg - 1x12
4kg - 1x12
6kg - 1x12
I hate abs so took less rest to get them out of the way quicker lol
3 Likes
Going away dinner for someone at work so by the time I’d had a couple of drinks & dinner was pressed for time (and sleepy) so did the absolutely bare minimum and was done in about 24 minutes once I got going.
07.03.2024 (pm) - max effort upper (week 2)
1/ overhead press (3min)
High incline, pin #27, pinky on ring
20kg - 1x12
40kg - 1x9
60kg - 1x6
80kg - 1x3
100kg - 1x1
120kg - 1x1
140kg - 1x1
155kg - 1x1 (5kg PR)
100kg - 1x12
Iirc last time I did this pin I said I’d ditch it as it blows my numbers out too much but clearly forgot lol. My left hand has also felt a bit funny since doing the 155kg so may have irritated a nerve somewhere (felt like my rotator cuff had ripped apart at the time but came good pretty quick).
Will go back down to pin 22 next time and work back up the numbers each month again.
4 Likes
Don’t think I’ve trained since last Wednesday or Thursday but could be wrong lol.
Anyway, went back down to stay at the old man’s for & after the long weekend and just kinda chilled out and did some life admin (car service, haircut, some shopping etc etc etc) then had a 3 day downhill skateboard racing event over the weekend just gone.
Definitely had my best results but still got knocked out in the round of 16.
Also stuck to my traditional of losing a slide puck in a crash lol. Think that’s 3 years in a row now.
Vids here, including said crash (which I estimate was at about 80kph/50mph):
2 Likes
21.03.2024 (am) - max effort upper (week 3)
Back in to it post fortnight(ish) off.
Had been unintentionally waking up early (hopefully only because daylight savings is about to end otherwise I could be in strife) so just set the alarm a fraction earlier than I’d been waking and went to the gym in the morning.
1/ overhead press (3min)
Standing, power bar, thumb from smooth
20kg - 1x15
30kg - 1x10
40kg - 1x5
45kg - 1x5
50kg - 1x5
55kg - 1x5 (this is what I got on a high incline on Feb 7th so happy enough with this)
50kg - 1x6
40kg - 1x8
2/ bench press (3min)
Index on smooth, to throat (aka close grip guillotine press)
20kg - 1x10
30kg - 1x10
40kg - 4x10
3A/ row (3min)
Low cable, standing, D-handle attachment
20kg - 5x20
3B/ tricep extension (3min)
EZ bar, wide grip
25kg - 5x12
4A/ ab wheel (3min)
Single handles, standing
150cm - 2x10, 1x7.5
4B/ bicep curl (3min)
Standing, EZ bar, reverse grip
25kg - 3x10
2 Likes
22.02.2024 (pm)
Swim after work. Turns out the pool is super quiet on a Friday arvo so basically had 3 lanes to myself.
Definitely noticed the psychological effect of not having swum for a couple of weeks (took about 200m before I was comfortable enough with my breathing to go full head submersion).
Did about 1350m in total over 50 minutes and even 150m without the kick board (which is a first in about 25 years lol) which opens up a few more avenues about when, where and how I do my swimming. Plan once I’m good enough is to cycle through different training gear (snorkel, flippers & one of these peanut shaped things you put between your legs) and then around October when the water will be warm enough again transition to swimming in the rivers & lakes then dialling back to just 1-2x a week to maintain.
2 Likes
Few posts to catch up on.
23.03.2024 (Saturday) - dog sitting and was my optional gym Saturday week so went for a 5km run then an hour walk (with said dog) instead.
24.03.2024 (Sunday) - 1500m swim with a snorkel (much easier than having to co-ordinate breathing lol).
25.03.2024 (Monday) - dynamic effort upper (week 4)
Shoulders were pretty toast from the sudden spike in swimming volume but still had an ok session.
1/ overhead press (3min)
Standing, power bar, pinky on ring
20kg - 1x10
35kg - 1x8
50kg - 6x6
2A/ row (3min)
Chest supported, MacDonald cambered bar
35kg - 4x10
2B/ tricep extension (3min)
Standing, cable, V-handle attachment
10kg - 4x20
3A/ shoulder raise (3min)
Standing, weight plates
5s - 1x20
2.5s - 1x25
1.25s - 1x40
3B/ bicep curl (3min)
Standing, football bar, middle handles
25kg - 3x10
26.03.2024 (Tuesday) -
AM - max effort lower (week 4)
1/ deadlift (3min)
Zercher harness, pin #3
60kg - 1x12
80kg - 1x9
100kg - 1x6
120kg - 1x3
140kg - 1x1
150kg - 1x1
160kg - 1x1
170kg - 1x1
2/ squat (3min)
Spider-cambered bar, close stance
25kg - 1x10
45kg - 1x10
65kg - 3x10
3/ deadlift (3min)
Landmine (facing it as opposed to T-bar style)
20kg - 4x20
4/ hamstring curl (3min)
Inverse/nordic, band assisted
Monster-mini (choked around pin #28) - 1x2
Light/purple (pin #28) - 1x5, 1x3
PM - 45 minute walk
27.03.2024 (Wednesday) - 45 minute kayak up the river.
28.03.2024 (Thursday) - max effort upper body (week 4)
Deload(ish) session was planned, but I also lost a bit of time in the morning getting all my stuff ready so I could drive straight to Melbourne after work and I also went to the car wash as my kayak dropped shit all over my car after the paddle the night before (plus I always like to rinse the kayak itself down).
1/ floor press (3min)
Pinky on ring
20kg - 1x12
40kg - 1x9
60kg - 1x6
80kg - 1x3
90kg - 1x1
95kg - 1x1
97.5kg - 1x1
2A/ row (3min)
Low cable, standing, D-handle attachment
20kg - 1x20
30kg - 4x15
2A/ tricep extension (3min)
EZ bar, wide grip
25kg - 1x12
30kg - 4x10
2 Likes
30.03.2024 (pm) - dynamic effort lower (week 1)
Always a bit risky for me to not go to the gym first thing in the morning but I made it (albeit far later than I had hoped).
1/ 7km bike ride (17 minutes)
2/ squat (2min)
25kg squat bar, 40cm box, green bands (60kg at the top), Size 34 preds.
25kg - 1x10
65kg - 1x6
85kg - 1x5 (belt)
105kg - 5x5 (belt)
Definitely felt the effects of not having squatted for a couple of weeks (and not with a straight bar in months). Moved well but fuck me dead it felt heavy.
3/ deadlift (3min)
Wide stance, super suit (an OG Inzer leviathan), plates on a 5cm mat
110kg - 1x3
150kg - 1x1
180kg - 1x1 (belt; not that it does much with all that canvas)
200kg - 1x1 (belt)
220kg - 1x1 (belt)
There’s no one in Australia I’d trust to get me in (and out) of this suit over briefs to squat in but it’s nearly a perfect fit for deadlifts (maybe needs to be a ccm or 2 tighter around the hips although it’s a bit hard to tell atm as the straps need to be fairly lose for me to get it on).
I suspect I had more than 220 (grip pending) but it’s been so long since I’ve pulled well into the 200s I played it safe. Will do this variation every cycle (as opposed to every 5-6 cycles) til I’m back up around a true max (somewhere in the 240-250kg range).
4/ 7km bike ride back home
3 Likes