Never got back out there for a second session yesterday. Life…
Today:
Squat:
70x5 Yes, no bar wamrup.
90x3
110x1
130x1
60x5
100x1
120x1
Bench:
20x10
20x10
20x10
60x10
60x6
80x6
100x3
110x3
120x5
72.15x18 (mate was benching 72.5).
Back to work/ All things going well, i’ll get some rowing and deadlifting in later today.
Fin.
Second session:
Deadlift:
20x5
70x5
120x3
160x1
180x1
200x1
210x1
Db chest supported rows:
28.5x20 pb oops.
28.5x10 smoked. 
Good little add on.
37 degrees C here today. Maybe 58 in the Garage .
Squats:
70x5 liking this whole Skip the empty bar thing.
90x3
110x2
125x2
135x2 felt good today.
Press:
20x10
40x6
60x2
70x2
80x3 equal all time PB.
80x2
80x1
Chinups. Can finally do these again after 3 months of elbow pain when trying to do them.
109x1x20sets. 10 seconds rest between reps. Good way to get a lot of work in with really stressing my arm. Figures I’d go until it got a big grindy…but it never did so got bored at 20.
Good
Fin.
That was a very low key comment for a big lift mate. Nice job
I’ll be a little more excited when that reads 82.5x3 haha.
https://www.instagram.com/p/C36hT_pS4yH/?igsh=czNwcjZ1NHRuOWtn
Squats: yeah…this is becoming a problem. 4 days running.
70x5
90x3
110x2
125x1
125x1
140x1 - 308lbs
Close grip bench:
20x10
60x6
80x6
95x6 - 209lbs
Deadlift:
70x5
120x1
120x1
160x1
180x1 - 396lbs
Fin.
Man…my Calves are aching lol.
Anyone else get this from squatting?
Squat:
70x5
90x3
110x2
130x1
140x1
Front squat:
20x5
60x1
80x1
Quick one today. In and out.
Fin.
I do. I’m coming up on my toes with my squats (deliberately) but yeah, my calves ache pretty regularly now. So it is a thing 
Not just you.
Built my claves running and squatting.
Squats:
70x5
90x3
110x1
110x1
130x1
140x1
140x1
Bench:
20x10
20x8
60x6
60x4
80x4
80x2
100x2
120x1 - 3 second pause on the chest.
Super quick hand shake with the iron this morning before heading to the airport…
Squat:
70x5
90x3
110x2
All paused. Good stretch.
Off the plane…then a 2 hour drive home…gross.
Everything feels tighter than a nuns fotch.
So today the aim was to just get feeling good again…unwind, untighten everything. Back tight. Legs tights. Knees right. Shins tight. Ankles belligerent.
It took a While. I spent an hour…and never actually did a real workout. Lol
Tonnes of mobility work that’s going to leave bruises, and A LOT of front squats with the empty bar trying to move around at the bottom and get everything going. Then finally with a plate on the bar I got the singles going. 6 of those and it still wasn’t pain free coming out of the hole, so I packed it up, did a set of 25 swings with the 24kg KB, then went and ate a delicious dinner with the wife and squid.
I Do feel better…but yeah. I’ll be back tomorrow.
No time to dedicate to a proper training session yesterday. at 5pm, i relaised i hadnt yet completed a task i needed to complete by the end of that day, LOL. Well, that took me 3 more hours…But i leave nothing undone, so it had to happen. A very long work day it turned out, started some time around 7am. Oops. Ate breakfastm lunch and dinner at my desk, which was balls.
Today is a little more cruisey…lol. Got a big meeting with my consulting team at 1130am (in 30 minutes), which i spent most of yesterday preparing for so i didnt need to today, then its Iron Temple Time.
Also, its my little girls 10th birthday today! So work/training need to be complete before she arrives home from school. Her excitement level was 10/10 this morning, and nothing makes me happier on this planet than my daughter running amok and being hilarious haha. Of course the cheapest nastiest present was her favourite…is this atypical? LOL.
Pool when she gets here, then the Whole damn family is heading here for a dinner BBQ. Should be great.
Stay tuned for the clangin’ and bangin’.
Tried Skwattin’, no dice today…things are ‘better’ but the knees still hurt in the bottom position… annoying. Stupid lift anyway.
Was going to deadlift, but decided to get some leg work in via the Kettlebell.
Goblet Squats:
30kg x 10
30kg x 10
30kg x 10
All reps paused near the bottom for a two count. Lights you up!
All I got through before my sinus headache took over . So jumped in the pool to cool off as it’s Hot as hell here again today. Head calmed down after that so took to the doggie for a 45 minute walk down to the bush - forest for those stateside…
Fin.
Runnings is the only thing that has ever built my calves (unfortunately lol).
They were tiny then I went back to playing Aussie Rules (about 30-35km a week between training & games) and my calves blew up.
Yep. My calves were large and more defined when i was living in Sydney. Walk to the train station every morning, it would be a full train…so id stand the whole way for 45 minutes, then walk down a bush track to my office about 10 minutes, walk that again at lunch for exercise…then again to get home, standing on the train again…then walking home. 5 days per week - for 4 years. Calves blew up.
Block Pull: 150mm height.
70x10
120x2
160x1
160x1
180x1
200x1
220x1
200x2
200x2
200x2
Bench:
20x10
20x8
60x6
60x4
80x4
100x2
100x1
120x1
120x1 - 7 second pause on the chest!
130x1 - 5 second pause and near passed out haha.
100x12
100x8
Fun session.
Fin.
Kinda makes sense.
They’ve evolved to cop a hammering day in day out so not unreasonable to expect that’s required to get them to grow!