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Bench:
20x12
60x5
60x5
80x4
100x5
100x5
Deadlift:
70x6
120x3
150x5
150x5
Pull-ups:
109.5x5
109.5x3
109.5x2
Swings:
20x15
20x15
20x15
20x15
Loaded Carry Variation:
25kg plate carried left handed for 1 minute.
25kg plate carried overhead at lockout for 1 minute.
25kg plate carried right handed for 1 minute.
Notes:
- Pretty good session. Bench and deadlift straightforward. Pull-ups felt a bit more difficult. Carry over Dom’s present from Sunday’s craziness.
- Less work in the swings on purpose. I’ll Progress day 1 tomorrow.
- The Carrie’s were cool. The Wife laughed. I just kept walking. Haha. No rest between those “sets”. Just had the timer set at 1 minute and repeating, switching carries every beep essentially. Turns out 3 minutes is quite a long time to keep 25kg off the ground.
Good fun.
Fin.
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Overhead carries are brutal, I did with as a waiter walk (1 handed) with the 16kg kettlebell while pulling my tire and was sore for days after.
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Maybe I’ll do the waiter carry today. 20kg sounds like a great idea. 
. Sandbag of course another option… haven’t used it since hurting my back as it was aggravating the injury. We’ll see. I’ll carry Something
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Deadlift:
70x7
120x4
150x5
180x3
180x2 - 395lbs
Bench:
20x12
20x6
60x5
60x5
80x4
100x5
110x3
115x2 ~253lbs
Pull-ups:
108.5x3
108.5x3
108.5x3
108.5x3 ~238lbs
Swings:
20x15
30x15
30x15
30x15
30x15
Kettlebell Farmers walk:
30kg each hand, 108m in 1:27
Notes:
- deadlift felt nice. Decided not to jump again from 180kg. It was enough.
- bench was also pretty good. Felt a little heavy maybe, but on camera it all looked like warmup weights. Good.
- pull-ups are getting better. Still feel a little shit at them, but better each day, or even each set maybe. Extra 2 reps today.
- swings were great. Starting to find that technical rhythm again already. Meant to use the 30kg bell’ for all 5 sets…but forgot on first set. Still produced the extra intensity I wanted for this day.
- rest day tomorrow, but really that just means more cardio now. Plan to work a Big day tomorrow so will split the heart work into two sessions.
Fin.
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Deadlift:
70x7
70x3
120x3
120x1
160x5
160x5 - 352lbs
Bench:
20x12
60x6
60x6
80x4
100x5
100x5 - 220lbs
Pullups:
107x5
107x5 - 236lbs fatty (fully clothed lol).
Swings:
30x15
30x20
30x25
30x20
30x15 - 66lbs
Loaded carry:
Single arm farmers carry with kettlebell:
30kg, 35m each arm non stop.
Notes:
- lots of fun today. Enjoy it all. Deadlifts felt Really good, so went up 10kg.
- bench was ok. Still fell the same, so no weight increase.
- pullups felt the best they have. 107kg in clothes after 104.9kg this morning.
fin.
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Day 5, Dan Johns Even Easier Strength (if no one had picked up on that).
Deadlift:
70x8
120x4
160x5
160x5
Bench:
20x12
60x6
80x4
100x5
105x5
Pullups:
107.5x4
109.5x4
111x4 technically, this is a PR. Clothed bodyweight plus 3.5kg essentially.
Swings:
30x15
30x15
30x15
30x15
30x15
Loaded Carry:
30 minutes on the treadmill at 6kph (3.728mpg apparently)…carrying a 10kg steel weight plate. Super annoying after a while .
Notes:
-
Pretty good session also. I didn’t just want to walk for half an hour…had to make it annoying and more difficult and it’s far too easy to just put the 10kg vest on. The steel was annoying after a spell. Carrying it football style, hugging on the chest, Overhead two hands, overhead one hand. Constantly switching it up made for a nice dynamic conditioning finisher.
-
deadlifts were nice. Considering adding more weight. Figured it wasn’t required…happy to let it happen naturally.
-
bench finally felt stronger, so happily added 5kg to the second set.
-
pullups coming right along. I’m trying to vary the workload day to day by 20% or so, hence the 10 rep and 12 days. Doing the same with the swings also.
-
that’s week 1 in the books. Low back not complaining too much. Some tightness there today which was uncomfortable but I think that’s more to do with the Swings and carries being so novel again. Will continue stretching things out as i feel it’s been doing wonders overall. Warmups already are very easy and straight forward - as it should be when training high frequency, so that’s a great positive takeaway. Tomorrow is a rest day again, which I’ll take and again just do more cardio.
Fin!
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Day 4.
Day 5.
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25 Minute Fast walk today, average pace of 7.3kph so I was Motoring haha. Covered 3km.
Quick 10 minutes on the bike after eating lunch also.
Fin.
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Mobility work, stretching and cardio work only today and yesterday. Low back strained…I’ve pinned it down to weak glutes. Or rather 30kg being too heavy for high frequency Swings LOL.
It’s healing… it’s not super bad… Couple more days!
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Got a decent massage today…very painful but I walked out like a normal human again.
Had tightness completely up and down stream from where I strained my low back. Just insane how much it all hurt when massaged. They got me all stretched in different directions also, which was great. Went away with instructions to keep doing “the worlds greatest stretch” stretch, and a couple of others as daily minimums…
I’ll do it. Going to leave lower back training until Monday I think. Have kept the cardio going, and have benched light a few times, and yesterday got some chest supporter rowing in also. More of that tomorrow and over the weekend then I’ll load up the lower back and get going again.
1 week recovery seems pretty good to me. Lol.
Fin.
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Glad you got it sorted mate. Nothing like a good painful massage
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Still tight today, but not as bad. Still sore also…but we’re talking down to about 20% of what it was at the peak a few days ago.
Got a new program setup for next Monday. Biggest program hopper in history this past 6 months . More that I swap between what I should do and what I wanna do, coming back to something I should do after the thing I wanna do fucks out quickly .
ASD brain things.
Started up with a coach whom I’m hoping can guide me through this injury nightmare…had some good conversations already, so it’s feeling positive.
I’ll be doing as I’m told from the perspective of someone that doesn’t have my brain for a time, see if I can’t get back onto the platform…
Our initial goal is to have me Moving well and pain free as time goes on, and get me into a position where I can chase PB’s again sooner rather than later. 6 months ago I had fully expected to be close to full power in terms of PB’s…but if anyway I’ve slipped further back. A bit over that.
With my personality it is so difficult for me to hand over the reins to someone else…so it took me a minute to find someone who I thought I could trust. No one mainstream I spoke with gave me any confidence, I won’t name names. It’s probably more me than them, ya know?
Only one guy asked what I felt were the right questions…and the right follow up questions after I answered the initial questions. He came recommended from two mates, separately, so I gave him a call. He’s an exercise scientist, with a special interest in PL and Strongman…and has competed a heap, rather than just a PT with a sales pitch and some spin about maximizing client funnelling lol. (Damn there are a lot of those around now).
Will train later today. Got a couple of movements I want to play with to get familiar with again for next week.
Fin.
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Feeling better every day now. Bench no longer hurts. More stretching completed. Went through the same warmup stuff I’ll use moving forward etc. Then just did some light benching to get a groove back on.
I won’t start ‘training’ again until Monday I think. Maybe Tomorrow. But eh, Monday is probably better.
Been doing some wall sits and Spanish squats also. Humbling to say the least…but I’m getting used to them.
Anyway. Regular programming inbound.
Fin.
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I’m back. I hope. .
Squat:
20x986479
60x3
60x3
80x1
80x6
85x6
90x6
Deadlift:
70x3
70x3
120x3
160x1
160x6
160x6
160x6
SSB Good Morning:
22.5x10
42.5x10
52.5x10
52.5x10
Roman Chair Glute Raises:
BW x 10
BW x 10
BW x 10
Notes:
-
Squat warmup had me feeling ready to go, and they felt quite good. I feel like it’s the best they have ever felt, at least for this year. Took a hot minute to get it feeling right with the empty bar, with a couple of warmup repeats there but it came Good. Warmups include wall sits, Spanish squats and some mobility drills targeting T-spine and hips and what not. Might detail it in a future post if it remains consistent.
-
Deadlifts were also pretty good. Light of course, like the squats, but clean and no back pain. Certainly different doing them after squatting, something I’ll have to get used to.
-
Good mornings had me feeling like a baby giraffe feels I imagine when learning to walk. Super silly on that first warmup set. The 42.5kg set felt a bit whacky also
. Starting feeling better and more dialled on set three. Been so long since I did those, basically relearning them. -
Got the new roman chair piece from Catch delivered this morning…Great timing! It’s a solid piece of kit for something so inexpensive and will be good to have that back extension/glute raise options in the tool box.
-
Program called for Hanging Knee raise, but I’m too fekkin tall to use my rack for that LOL. A swap option was the glute raise…which I assume will swap something else out on another day for an ab exercise.
-
Day One using the coach I’ve employed. Feeling confident about it all…and will be Huge having someone else that will keep me accountable.
Good day. Enjoyed squatting again, which was nice.
Fin
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Also.
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Can’t believe you bailed out before rep 1million. 
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. It just became too much.
The Dom’s in my glutes today is…immense. in waking funny. It’s not funny.
But I love it. Or at least I will until I don’t
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