hahahahaha
Day 2
A. CG bench 5x3 (107.5kg)
B1. Incline press 4x8
B2. Deficit pushups 4x10
C1. DB tricep extensions 6x6
C2. Cable pushdown 6x10
D. Preacher curl machine 4x20
E. Side raise machine 1xERP
6 Likes
Last two days I’ve worked out at a different gym, my wife and I just bought our first house so this one will be closer.
It is far superior to the gym I’ve been training at.
A big open rig space with bumpers and calibrated Olympic bars, sled track and way more machines and dumbbells. Plus the SSB hasn’t been plundered for its pads by idiots.
Was able to use the hammer strength plate loaded machines for all of my assistance stuff today and really enjoyed their resistance arc
8 Likes
Congratulations!!
2 Likes
Thanks mate, exciting times ahead
1 Like
This is awesome congratulations
This is like icing on the cake. So many new gainz to be had
1 Like
Yeah I’ve always liked using it, but during busy times it can end up being a 15 - 20 minute drive each way. Now it’s only 3 to 5, it’s also got a sauna and a (small) pool so even more wins
3 Likes
Quality mate, you won’t know yourself
1 Like
Hills today
Usual warm ups, footwork drills and acceleration drills
6x15 near max effort hill runs w 1 minute recovery and gentle jog down to reset
4 Likes
Day 3
A. Cleans, wave method. Set 1: 1x105kg + 3x85kg, set 2: 1x110kg + 3x90kg, set 1: 1x115 + 3x95kg
B. Squat 3RM 200kg (only 1) then 2x3 at 170kg
C. Hamstring curls 3x10
D. RFESS 3x10
So the squats…the current gym only has those dumb old school hooks with the big metal circle on the end. I should have known better and set the pins a bit lower than usual to accommodate but they’re at odd heights so I just rolled with the usual set up. Clipped the circle end bit on the walk out and nearly spun myself 180 
Really the fault is mine. I should have re-racked and set up again but I just got mad and went for it. First rep moved well but the bar was out of position on my back so I didn’t go for any more. All good. On to the next one.
7 Likes
Very happy with the catch height. Let’s me know I’ve still got plenty in the tank and that I’m meeting the bar and not just dropping and hoping for the best
8 Likes
Day 4
A. CG bench 3RRM (120kg) then 2x3/8 (102.5kg)
B1. Fat bar Floor Press 4x8
B2. Fat bar row 4x8
C1. Lat pull down 4x8
C2. Barbell upright row 4x8
D. DB side raises 1xERP
6 Likes
On the third rep of bench it was like I ran into a brick wall trying to lock out my left arm. It was absolutely bizarre
And then I saw that I was, in fact, pressing into the bottom of the dumb big ass old school J hook on the left. Managed to get it out and complete the rep on pure rage 
I’m so done with this fkn gym
3 Likes
Week 11 day 1
A. Pause clean 2x3 at 85kg
B. Squat 3x3 at 170kg
C. Sumo deadlift 3x5 at 160kg
D. Lying hamstring machine curl 3x10
E. Calf raise machine 1xERP
7 Likes
Have switched to low bar squat on Monday as well to reinforce the groove as I head towards the peaking phase
Wedging into the sumo is getting better, the first rep the bar was pretty much off the ground just from wedging in.
Plus this gym has chalk which is just so excellent, no only for the grip but I just love the experience of being covered in chalk while lifting haha, just feels right
5 Likes
Day 2
A. Close grip bench 3x3 90% 3RM (107.5kg)
B1. Incline DB press 3x8
B2. Perfect form pushups 3x10
C1. DB tricep extensions 3x6
C2. Cable tricep pushdown 3x12
D. Preacher machine curl 3x30
E. Side delt machine raise 1xERP
I love the preacher curl machine, unbelievable bicep pump and stretch, same with side raise machine.
It took me a long time to move past the “free weights are best” mentality. Now I’m finally trying to milk everything for all its worth
7 Likes
Goal pace repeats
Warm up
Cadence drills
Acceleration drills
6x800m run 4:30 pace/3 min walk
Cool down
7 Likes
Day 3
A. Wave cleans 1x100, 3x80, 1x110kg, 3x85kg
B. Squat 3RM at 9 RPE (190kg) then 85% x3+ (160x8)
C. SSB good morning 3x3 85kg
D1. Hamstring curls 3x10
D2. Db RFESS 3x5
E. Calves 1xERP
6 Likes
I must say today the squats felt awesome
1 Like
Day 4
A. CG bench 3RM (120kg x2+2) then 85% x3+ (100kg x10)
B1. Fat grip floor press Smith 3x8
B2. Bent row smith 3x8
C1. HS lat pull down 3x10
C2. BB upright row 3x10
D. Side delt machine 1xERP
7 Likes