Working a couple of shifts over easter, timing on the weekends means gym is a no go. Was kinda dead offer a lot of time on my feet so went with some explosive stuff to try and wake my body back up.
Shins to rings
6 x 3
Ss/ Box jumps
6 x 3
Assisted pistols
5 x 5
Ss/ Plyo pushups
5 x 5
Ring chins
3,5,5,5,5
Ss/ Feeble attempts at handstands
5 x some
Pushups
40
Morning BW 96.4kg. It’s been quite high recently so getting it down to her was nice but I expect it’ll bounce back up by tomorrow.
Safety squat bar
Bar (31kg) x some
71kg x 3
91kg x 3
111kg x 3
131kg x 3
Belt on
151kg x 4 x 3 - shame I didn’t get to come here consistently and play with this a bit more, see how it feels when I get used to the movement again. For today I took it relatively easy. Also lol hamstrings are still both tweaking. Felt good though.
Hands free SSB
Paused
111kg x 5 x 3 - different sprt of animal.
Bench
Bar x some
40kg x 5
60kg x 3 x 3
80kg x 3
90kg x 3
100kg x 3
Belt on
110kg x 3 x 3 - alright
115kg x 1
120kg x 1 - alright. Slowest it’s moved recently.
Close grip
100kg x 3 x 3
80kg x 3 x 8 - mostly tng. My shoulders are more prone to getting wonky with this grip I find. No discomfort though and could feel the triceps working.
Shins to bar
5 x 3
Ss/ Viking press - push press style. Ended up having a bit of shoulder pain with these, not sure why.
1pps x 5
1.5pps x 3 x 3
1.5pps x 8
Farmers - only had a 10m stretch to do these on
60kg/hand x 2 x 10m - drop, turn, pick again straight away
80kg/hand x 2 x 10m - same
Add belt
100kg/hand x 2 x 10m - same
Add straps
120kg/hand x 2 x 10m - about a minute’s rest
140kg/hand x pick and hold for something slightly under 10 seconds. Surprised this actually came up, most I’ve pulled on a conventional bar from this kind of height is 240 for a couple.
Gear off
80kg x 4 x 10m - quick turnarounds
Hammer pullover
1pps x 3 x 20
Ss/ Life fitness high-low row - nice machine
1pps x 15
1.5pps x 12
Add straps
2pps x 8
Alternating single arm overload pullover
1pps x 20 (10 per arm)
Seated hamstring curl
2 x 15
Ss/ Lying hamstring curl
2 x 15
Rear delt machine
3 x 15
Ss/ Chest flyes
3 x 15 - both of these light, just moving the sore shoulders around.
SSB good mornings
Bar x 10
61kg x 3 x 8
Alternating db curls
15s x 3 x 10/arm
Morning BW 96.4kg. It’s been quite high recently so getting it down to here was nice but I expect it’ll bounce back up by tomorrow.
Safety squat bar
Bar (31kg) x some
71kg x 3
91kg x 3
111kg x 3
131kg x 3
Belt on
151kg x 4 x 3 - shame I didn’t get to come here consistently and play with this a bit more, see how it feels when I get used to the movement again. For today I took it relatively easy. Also lol hamstrings are still both tweaking. Felt good though.
Hands free SSB
Paused
111kg x 5 x 3 - different sort of animal.
Bench
Bar x some
40kg x 5
60kg x 3 x 3
80kg x 3
90kg x 3
100kg x 3
Belt on
110kg x 3 x 3 - alright
115kg x 1
120kg x 1 - alright. Slowest it’s moved recently.
Close grip
100kg x 3 x 3
80kg x 3 x 8 - mostly tng. My shoulders are more prone to getting wonky with this grip I find. No discomfort though and could feel the triceps working.
Shins to bar
5 x 3
Ss/ Viking press - push press style. Ended up having a bit of shoulder pain with these, not sure why.
1pps x 5
1.5pps x 3 x 3
1.5pps x 8
Farmers - only had a 10m stretch to do these on
60kg/hand x 2 x 10m - drop, turn, pick again straight away
80kg/hand x 2 x 10m - same
Add belt
100kg/hand x 2 x 10m - same
Add straps
120kg/hand x 2 x 10m - about a minute’s rest
140kg/hand x pick and hold for something slightly under 10 seconds. Surprised this actually came up, most I’ve pulled on a conventional bar from this kind of height is 240 for a couple.
Gear off
80kg x 4 x 10m - quick turnarounds
Hammer pullover
1pps x 3 x 20
Ss/ Life fitness high-low row - nice machine
1pps x 15
1.5pps x 12
Add straps
2pps x 8
Alternating single arm overload pullover
1pps x 20 (10 per arm)
Seated hamstring curl
2 x 15
Ss/ Lying hamstring curl
2 x 15
Rear delt machine
3 x 15
Ss/ Chest flyes
3 x 15 - both of these light, just moving the sore shoulders around.
SSB good mornings
Bar x 10
61kg x 3 x 8
Alternating DB curls
15s x 3 x 10/arm
I love this gym. Will be here again in the summer. Might not be training again until Sunday now, but I think after a few days rest a heavy deadlift session will be in order.
Nice log man! Great lifting!
Thanks man!
BW did actually manage to hold out at 96.4kg yesterday, but as per jumped back up to 98kg today.
Quick garage session earlier.
Ring L-sit chins
3 x 3
Ring chins
4 x 5
Did some sprints on Friday.
Warmed up with a gentle 400m run then 3 x 200m sprints at 90%.
All I had time for.
Drove back down to uni yesterday and really felt it this morning - stiff and underfed and just not very explosive on the deadlifts.
Deadlift club today
Pulls
80kg x 5
100kg x 3
120kg x 2
140kg x 2
Add belt
160kg x 2
180kg x 2
200kg x 2 - bad. Should’ve stuck here for volume.
Add straps
220kg x F
Low bar
Bar x some
60kg x 5
80kg x 3
100kg x 3
120kg x 2
140kg x 2
Add belt
160kg x 2
180kg x 6 x 1 - this weight was moving slowly but form was feeling good so I stuck at it for a few solid reps ala @ActivitiesGuy
Bench
Bar x some
40kg x 5
60kg x 3
80kg x 3
100kg x 3
110kg x 2+F
120kg x F
Chins
BW x 10
I shoulda just rolled with it on everything today and accepted I wasn’t having a strong day. If I’m gonna train in this funky autoregulatory style I need to make sensible decisions like that.
Sorting out a bit more structured weight progression soon anyway as soon as I have a clearer idea of my schedule over the next few months.
Sorting out my nutrition. I tracked with my fitness pal a couple of days over easter, and have realised just how inconsistent my diet has been over the past few months. Even last summer when I dropped a lot of weight it was mainly through being very active and not lifting much.
Today was the first day in a long time that I have felt properly in control of and accountable for what I was eating and that felt good.
New training cycle starting tomorrow. Potentially one more rugby match this weekend if we get numbers but I don’t wanna hold off getting going again.
Today I just did some LISS on the treadmill cos the gf wanted to go to the gym.
Treadmill walking
15° incline
10 minutes building up from 3mph to 4mph - add .2mph every 2 minutes
10 minutes at 4mph
5 minutes at 3mph
No incline
5 minutes at 3mph
5 minutes at 2.4mph
Just a comfortable stroll.
Alternating DB curls - strict, felt good
10s x 10
14s x 10
18s x 3 x 10
14s x 15
Reverse DB curls
10s x 10
8s x 10
Bench
Bar x 2 x some
40kg x 6
60kg x 6
80kg x 6 x 6 - butt cramped on like the second set
Low bar
Bar x some
40kg x 5
60kg x 3
80kg x 3
100kg x 3
120kg x 3
140kg x 3
160kg x 3 - not great. Probably combination of beltless, crampy butt, morning session. Will work on deads and squats beltless for a little while anyway I think.
Pauses
140kg x 3 x 3
Shins to bar
6 x 5 second holds in top position
Ss/ Back extensions
6 x 20
Scarecrows
8 x 15
Beach touch rugby later
Bench - feet out - doing this on 5s day
Bar x some
40kg x 5
60kg x 5
75kg x 3
85kg x 7 x 5
Feet down
85kg x 5 - just to laugh at the difference in speed
Speed pulls - every 30 seconds
70kg x 3
100kg x 2
120kg x 8 x 2
100kg x 4 x 2 - my right hip felt a bit weird on one of these reps, like it slipped as I approached lockout. Has never done that before and didn’t do it again. Might’ve just been a weird hip flexor spasm.
Front squat
70kg x 2 x 3
100kg x 3
120kg x 3
130kg x 2
140kg x 1 - constantly disappointed when this feels hard. Gotta remember that when I was 10kg heavier this was a 3rm weight so hitting it beltless after some pulls isn’t too shabby.
130kg x 2
Paused
120kg x 3 x 2
Shins to bar
5 x 3
Ss/ Weird trx rear delt fly things
5 x 10
Trx rows
4 x 10
Alternating DB curls
14s x 3 x 10
Hammer curls
18s x 2 x 10
Bench feeling good. Good front squats too, especially after kinda crappy low bar on Tuesday. Diet under control which is a nice feeling. No battery in the scales arm so have to wait a day or two for those to be delivered but anticipating encouraging stuff on the BW.
Let’s do this! We’ve both been talking too much shit for too long haha, race to <92kg for actual real?
Ugh.
FINE.
Saying that, yesterday I had a bit more junk food than i was intending to early on in the day. Was gonna go do some treadmill walks and then just have a small meal in the evening to cover myself.
Instead me and the GF moved our anniversary meal to Friday night instead of Sunday, so I skipped the walking and ate a ton of seafood instead. Actually pretty clean (excluding the cheesecake) but there’s no way it was within the 200 or so calories I had left for the day.
Anyway, today, just bench.
Binch prass
30kg x 2 x 10
60kg x 2 x 5
80kg x 4
92.5kg x 8 x 4
Rehabby stuff (very few oh squats, foam roller, stretching) feeling pretty healthy.
Big session tomorrow, lots of bench to do before I get to start deadlifting so I need to get there an hour earlier than I normally do and get some fuel in tonight…
Bench
Bar x some
40kg x 2 x 5
60kg x 3 x 4
80kg x 3
90kg x 2
97.5kg x 10 x 3
Deficit deads - 1 plate
80kg x 2 x 5
100kg x 5
120kg x 5
140kg x 5
160kg x 5
180kg x 5 - good for beltless. Hip did a funky thing on the setup for the final rep but still pulled it.
200kg x hip did a funky thing again. No pull. Shame cos a triple was the plan and was there but this is a bit weird and I’m not pushing it.
Front squat - paused
Bar x some
60kg x 3
80kg x 3
100kg x 3
120kg x 3
High bar - paused
120kg x 5
Low bar - paused
120kg x 7
High bar - paused
120kg x 5
Front squat - paused
120kg x 3
Ss/ Chins
BW x 9 x 5
OHP
Bar x some
40kg x 5
Belt on
50kg x 3
60kg x 8 - just proving a point
Some curls and done
Treadmill walking - 45 minutes total
15° incline
10 minutes building up from 3mph to 4mph - add .2mph every 2 minutes
10 minutes at 4mph
5 minutes at 3mph
Flat
10 minutes at 4mph
5 minutes at 5mph
Auto warmdown
5 minutes at 4mph
Did this fasted.
First official cheat meal of the diet tonight, going for a curry with next year’s housemates. I’ve left myself 1600 calories to work with - I’m just gonna let what happens happen.
Hip is really feeling like a flexor strain. Probably all the leg raises/shins to bar. Will take it gently on flexion movements and since violent pulls seem to irritate it will do deads as as tempo sorta deal.
Few pics, relaxed and “stage relaxed” just as a recent update of where I am/what shape there is hiding under the insulation.
Bench
Bar x 2 x some
40kg x 2 x 6
60kg x 6
75kg x 3
85kg x 6 x 6
Low bar
Bar x some
60kg x 2 x 3
80kg x 3
100kg x 3
120kg x 3
140kg x 3
160kg x 3
Belt on
180kg x 3
200kg x 2 - had a spotter on each side and one of them kept grabbing the bar the moment it slowed slightly. That threw me off more than the weight did.
SSB - someone bought one to leave in the commercial gym which is nice. This one is 21kg and is angled a bit differently to the rogue one.
Beltless
Bar x some
61kg x 3
81kg x 3
101kg x 3
121kg x 5
131kg x 5
101kg x 1 - 30 seconds pause. Just a stretch.
Chins
4 x 8
TRX scarecrows/facepulls
5 x 10
Batteries still not here
Bench
Feet out
Bar x some
40kg x 2 x 5
60kg x 2 x 3
75kg x 3
90kg x 7 x 5
Cgbp - tng
Feet down
90kg x 5
Deficit double pause pulls - 1 plate, pause just off floor and at tibial tuberosity.
60kg x 2 x 3
90kg x 2
120kg x 8 x 2
SSB - was gonna front squat heavyish but the owner of the SSB was using it in the only rack so why not jump in?
70kg x 2 x 3
100kg x 3
120kg x 3
140kg x 3
Belt on
160kg x 3
Belt off
Paused
120kg x 3 x 4
SSB reverse lunges
60kg x 3 x 5/leg
80kg x 4/leg
60kg x 9/leg - Alternating 3 reps a side - made a rhythm easier.
These got easier as I went on but God I forgot how much unilateral stuff sucks. Had to stabilise on the rack with one hand on the 80kg set.
Ss/ Smith machine inverted rows
5 x 10
Alternating DB curls
16s x 3 x 10
Hammer curls
20s x 2 x 10
Second set drop to
14s x 12
Then
10s x 15
Rest a bit, then
20s x 10 - a lot less strict
Stretchy incline curl things
7.5s x 2 x 15
7.5s x 20
Really good feeling workout. Bench was harder, as it should be with 5kg more weight than last week. Will finish this cycle with feet down on this day next week. Can obviously still dominate the weight since I can hit it close grip after 7 sets.
Will be focusing on front squat for a cycle in a few weeks so need to establish a rough max. Was the goal for today but SSB went great and I can fit that in on Sunday or next week some time.
Will need to make sure nutrition and sleep is on point for Saturday and Sunday this and next week or else I’ll have crappy morning sessions.
Treadmill walking - 45minutes total
15° incline
5 minutes building up from 3mph to 4mph - add .2mph every minute.
10 minutes at 4mph
10 minutes at 3mph
Flat
5 minutes at 4mph
5minutes at 5mph - this is right on the borderline of me running. Kinda uncomfortable to do really.
15° incline
3 minutes at 5mph - started a sorta awkward trot here. Will start adding stuff on the incline in the 5mph plus range as well as the walking.
Auto warmdown - flat
5 minutes at 4mph
2 minutes at 3mph
Used someone else’s scales. BW 95kg dead. Not bad. Still taking in anywhere from 2500 - 2700 kcal a day and 150 - 180 grams protein. Lighter than I’ve been in a long time and bench is feeling very near to my best strength. Heavyish squats are OK. Pulls are as intermittent as ever, but reps on them are doing OK.
Tldr, lightest I’ve been in a while and not much weaker.
Bench
Bar x some
40kg x 2 x 5
60kg x 2 x 4
80kg x 4
90kg x 2
97.5kg x 8 x 4
Same bloke who bought the SSB also bought a power bar. Don’t know the brand, but it has a great fine knurling and sticks in your hand.
Bench feeling good, will lie in a bit longer tomorrow and hit it while the rest of the group deadlifts cos my hip will get angry at me otherwise. Gonna see a physio for it on Tuesday but I’m pretty sure it’s just a strain. Can still squat at least.
Bench
Bar x some
40kg x 2 x 5
60kg x 3 x 4
80kg x 3
90kg x 2
102.5kg x 10 x 3 - moving goodly.
Front squat - paused
Bar x some
60kg x 3
80kg x 3
100kg x 3
120kg x 2
130kg x 2
High bar - paused
130kg x 4
Low bar - paused
130kg x 6
High bar - paused
130kg x 4
Front squat - paused
130kg x 2
Ss/ Pullups
BW x 10 x 3
Some curls and done
