It’s truly staggering that some bloke sustained my top pace for a marathon recently. Jesus.
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Yer when you look at how quick those top runners really are it is insane. Good session though mate.
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If anything it’s nice to know that it’s possible, so I’ll just keep plowing forwards
W10d3 squat test
New PR of 215kg (5kg of wrapped PR)
I didn’t do the assistance work tbh because I made a deal with myself that if I hit 215 I wouldn’t have to. The deal worked. But it was a GRIND
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That is a great effort on the squat PR mate. Especially given all the work you have been doing.
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Thanks mate, it definitely took me a while to adjust to Brian’s giant sets, especially with conditioning straight up, but now I’m in the swing and making gains I love it.
Also, being in a commercial gym I have people coming up all the time asking “what are you training for” and being amazed when I say “because I can”
Even the trainers occasionally ask me for advice, and they’re also perplexed when I’m reluctant to give any because I’m not a coach haha
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Yes I imagine you are a bit of a site in a commercial gym. I’m the ‘looks grumpy’ old guy that is stronger than all the young gym bro’s in my gym. Only a few people talk to me. 
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Fantastic PR
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Creeping up on 5 wheels there, amigo.
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Thanks big man!
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Slowly but surely my man
W10d4
Was meant to be bench but they were all being used as hang out zones or bag benches. No matter. Floor press it is.
Build to a single at 120kg
Strength rounds
Barbell row 3x8 w 100kg
Floor press 112.5x3, 105x5, 100x6
Heavy kb side bend 3x4
400m run x3
Conditioning 5rds
20 sec dips
20 sec plushups
20 sec hollow rocks
1 min rest
Assistance 3 rds
1 min db rows (30 sec L/R)
1 min rest
1 min incline press
1 min rest
1 min decline pushup
1 min rest
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Should have just thrown a fkn bag off
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The thought crossed my mind but I figure they pay the same membership as me, if they want to spend their time like that so be it.
Maybe they’re nervous and unsure of what to do, and who knows, some grumpy bearded guy telling them to move might be the straw that stops them coming.
Easy enough for me to just pivot my workout
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You are a true gentleman mate and nicer than me.
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Conditioning
FRELEN
5 rounds
800m run
15 db thrusters w 20kg dbs
15 chins
27 minutes on the dot.
Bit of farting around getting the treadmill going between rounds and finding space in the rack to get the chins done but overall a bloody good lung opener
Can see @T3hPwnisher doing this with a heavy axle and subbing the run for a yoke or farmers carry
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Pump work today
1a close grip incline bench
1b bent over rear delt ‘clean and press’
2a lat pull down
2b bent over Rd fly
3a calf raise
3b db high rep laterals
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W11 d1 light Deads
Getting over a cold from Saturday so I cut it short today seeing as it’s OHP test tomorrow and I haven’t PRd that fucking lift basically since I first ever did it ten years ago
Conditioning
10 min sled walk + light farmers carry.
3 bw man makers every drop
(Underrated conditioning, HR was sitting at 150bpm the whole time and it wasn’t ‘hard’)
Endurance deadlifts EMOM twice as many reps as minute w 150kg
Min 1 - 2 reps etc.
I completed 4 rounds (8 reps) and my energy was bottomed out. 20 total reps in 4 minutes is okay I guess but kinda disappointing.
Strongman assistance. 10 min EMOM
3 zercher squat w 110kg
10 goblet squat w 15kg dumbbell
Moved well but this took the last bit of energy out of me.
Called it there.
In other news. 86kg today.
P
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I’ve finally ordered a new belt, wrist wraps and knee sleeves from Cerberus. Had to get the belt through a different site as they’re pretty much all sold out in my size. I like Cerberus stuff and a few of my friends who do strongman swear by their stuff
