Honestly the first rep felt like I could probably hit a single at 160+ so long as I didn’t break rack position
2 Likes
Prettiest 3RM I’ve ever done. The straps allow for a super sturdy front rack with ZERO wrist pain.
All the slow eccentric front squatting and high volume high bar has been paying off with my ability to keep an upright torso too. Very happy
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That’s sexy squatting dude!
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It really is. Add to that he runs 5km in 20 mins and you have one strong and fast mfker. Glad I am not a crim in Adelaide that’s for sure
2 Likes
Not quite a 20min 5k 
My best was like 20:37 but I wasn’t as strong.
I’m probably around a 21 to 22 at the moment but working on it!
Tempo run today
10 min nasal breathing pace
26 min threshold (4:45min kms)
10 min nasal breathing pace
A touch under 9km in total
7 Likes
Ideally I’d love to be able to run a sub 20 5k and also squat 500lb concurrently. That’d put me in a pretty small percentage of people in the world
4 Likes
Day 3
A. Close grip bench 5x10 68% (80kg)
B. Strict press 8RM (60kgx6 fail) then 85% for 8+ (47.5kg x 11)
C. Elevated bent row 3x10-20 (70kg)
D. Single arm farmers walk 3x
E. DB side raises 1xERP
I am nothing if not quad and trap dominant
10 Likes
looking lean and powerful.
1 Like
Thanks my man!
1 Like
Lunch time BJJ class. Another ass whooping
7 Likes
It would impressive to run a 20 min 5k while back squatting anywhere close to 500 lbs. I got to doing a couple sub-19:30 minute 5k’s at about the age of 40. I was lighter (probably mid to low 160 lbs in weight), and my best time was 19:22.
I no longer train for 5k races specifically, but did a 22:30 5k a few months ago in a local race. I’m stronger and about 10 lbs heavier than I was then, but even now I’m only at about a 350 lb back squat and 400 lb dead lift.
2 Likes
Day 4
A. Clean complex: 1 pause at knee + 1 full clean max effort. Top complex at 110kg PR
B. High bar squats 5x10 (130kg) these were feeling excellent so I hit some singles on high bar up to 180kg, which is probably by best high bar in years I think.
C. Snatch grip deadlift 5RM (160kg)
D. Calf raise 1xERP just evil stuff
7 Likes
Definitely not a true 1RM on the rewatch
Wonder if I’ve got two hundo in the bank for high bar 
7 Likes
Dude you can see your drive just from the thumbnail. Shoulders tight, bar coming up, heels exploding. Looks great!
1 Like
Unintentional flex
Throwing that 110KG like it was nothing, and that 180KG moved fast. Strong mate just Fkn strong.
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90 minutes in the green zone on the bike.
Was going to jog but feeling a little beat up
6 Likes
Accumulation phase done, now onto hypertrophy phase…which really just seems like lots of heavy 5s 
Week 5
Day 1
A. Clean pulls 5RM at 8RPE (140kg) then 90%x5 (125kg)
B. Front squat 5x5 75% (120kg)
C. Good morning 5RM at 8RPE (100kg) then 90% for 2x5 (90kg)
D. DB reverse lunges 4x10
E. DB side raise extended rom 1xERP
Front squat volume PR I’m sure, with more in the tank
9 Likes
Day 2
A. CG bench 5x5 at 75% (90kg)
B. Strict press work to 8RPE 5RM (65kg) then 85% for 2x5/5+ (5/9)
C. Elevated bent row 8RPE 5RM (95kg) then 85% for 2x5/5+ (5/11)
D1. Fat grip inline bench 3x10
D2. Wide grip chins 3x10
6 Likes
Going to keep my squat high bar for the next 4 weeks as well. The combo of front/high bar seems to be really hammering my quads, hams and glutes without much lower back fatigue.
When I put the GM on my back in low bar position yesterday it felt like a feather
5 Likes