Sign me up! 
https://www.instagram.com/p/C-uJmgRycwG/?igsh=MTYyeWQ4d2VwYzFlYg==
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Week 3, Day 3:
SSB Squat:
22.5x5
22.5x5
62.5x3
82.5x8
87.5x8
87.5x8
Snatch Grip RDL:
20x8
70x3
80x8
90x8
100x11
Leg Extension:
27.5x20
32.5x20
37.5x20
Leg curl:
20x20
21x20
21x20
Lateral Flexion:
10x12
10x12
10x12
Banded Wood chop things:
12
12
12
Notes:
- Great session. Honestly. I’ve made some dietary changes…away from what gym rats call normal anyway, to way more fats and less carbs. Been 4 days now and the change in feeling has been swift. Never one to feel Super on higher carb diets.
- Squats were ok. A little hesitant on some initial reps. Brain still likes to remind me of my history of issues. It’s a weird thing. No pain though.
- Loving those RDL’s. They felt WAY easier today, exponential almost. Third session with these and I’m away, it’s good. Will start with 100kg next week and will push the reps looking for that rpe 9 effort lol.
- Accessories are really becoming something I look forward. Never thought I’d say that. Haha
We cooking.
Fin.
5 Likes
Week 3, Day 4:
Bench Paused: (proper pauses haha).
20x12
60x6
60x6
80x3
95x6
95x6
95x6
Z-Press:
20x10
35x10
37.5x10 pb.
40x10 pb.
Chinups:
107.2x9
107.2x8
107.2x6
Bent row:
20x10
70x3
80x10
80x10
80x10
Incline DB Curls:
12x12
12x10
12x10
Db tricep kickbacks:
12x15
12x12
12x12
Notes:
- Another one in the books. Triceps were a bit sore still from two days ago and feel it affect bench a bit. But also, proper long pause and new technique also…lol
- everything else was ok. Chin ups were stronger again, not really unexpected.
Good.
Fin.
4 Likes
Feeling GOOD this morning. Recovery is on point with the dietary changes i feel. Four days in a row again due to scheduling, and will train today also, but i’m feeling READY right upon waking this morning.
I havnt changed my total caloric intake, sitting at 3000, all ive done is take out a Heap of carbs and replaced it with Fats, and maybe a little more incendental protein. Have not had any energy crashes this past week. Have never felt flat. And have felt no energy limitations in training.
Really only eating simple carbs before training, high fat meals everywhere else. Carbs are mostly from fruit, and some from dairy.
(dont worry @QuadQueen im still eating green things! Actually i’ll have some questions for you shortly if you dont mind - i just want to refine them).
4 Likes
Long live the green things!! Lol!
I’d love to answer any questions you have!
1 Like
Week 3, Day 5. All days this week completed in succession…I have a two day work trip tomorrow, no chance of training tomorrow itself with current workloads, and unlikely to FEEL like properly training when I get home around 730-8pm Wednesday night… though Im not ruling it out completely.
Paused Squats:
20x5
20x5
60x1
75x10 - 165lbs
75x10
75x10
Feet up close grip bench:
20x10
60x8
80x10 - 176lbs
80x10!
80x9 bah!
DB RDL: kg in each hand
41x10 - 90lbs
41x10
41x10
Bench plank rows:
32x11 - 70lbs
32x10
32x9
Plank:
30 secs.
30 secs.
30 secs.
Notes:
- My abdominal region/core I guess, was absolutely trashed from the whole week. Made a few things bloody hard.
- The paused squats were Much improved this week. No real pain, all 30 reps paused for a 1 count. Felt more stable and more Able. They really felt quite good despite the amount of time required to bloody stand there and get 3 sets of 10 reps completed!. Taking my time, putting a full mental effort into practicing the adjusted technique of squatting, takes each set out to over 1 minutes. Worth it.
- Bench was good also, a good improvement over last week. Getting better at unracking it etc without tipping sideways off the bench . I keep the camera running just in case something amazing happens.
- Accessories were also ok, despite the core being so Gone. The RDL’s, as it turned out, were the heaviest movement LOL. Actually did them Without straps this time, and IMO they feel easier and better that way. No where near grip limit at that weight for me. I’m obviously squeezing them harder, which as we all know can increase what is going on pretty much through the whole system, especially on a movement like that.
That’s me done for week 3. Really pushed to get it finished by today, so can start nice and fresh in week 4 after a rest day or two, and continue to nail down the new patterns.
Feeling damn good. Renewed, even. My body composition is improving, my arms, legs and back as it turns out, are seeing gains again. Things are nice. Every day I’m bloody chomping at the bit to get back into the garage and do Something that I know will be a small step forward. It’s pushing my recovery habits towards perfecting also, and that’s making me feel even better. Aside from my training sessions as RXed, I’ve also been adding some other things that I think are paying off at least somewhat also. Namely address a lateral hip tilt issue I’ve had for who knows how long, which seems to be magically making everything else feel good too. All I’m doing there is simple Hip Hikes on a step, and banded clamshells. Hitting these up every other day. They’ve been a very simple, basically no impact, pair of exercises that just seem to keep my hips, glutes and hamstrings feels Quite nice and balanced in every workout, rather then the often overtrained situations I’d end up in on my left side previously…nice.
Enough jibber jabber. Time for food.
Fin.
5 Likes
Week 4, Day 1:
Squats:
20x5
20x5
60x5
80x3
100x6
110x6
110x6
Deadlift:
70x5
120x3
160x1
180x6
160x6
160x6
SSB Good mornings:
22.5x10
45x10
45x10
45x10
Spanish Squats:
5x20
5x20
Glute Raises:
Bw x 11
Bw x 11
Bw x 11
Notes:
- Dead. Squats were hard-ish after two day business trip. Deadlifts difficult afterwards…
- body was all twisted up from the drive > flight > drive > drive > flight > drive.
Fin.
3 Likes
Week 4, Day 2:
Bench:
20x10
60x6
80x6
95x3
102.5x6
102.5x6
102.5x6
Overhead Press:
20x10
40x6
50x3
57.5x8
55x8
52.5x8
Inverted Rows:
Bw x 12
Bw x 11
Bw x 9
Meadows Rows:
20x10
45x10
45x10
47.5x10
Bodyweight tricep extension:
Bw x 16
Bw x 15
Bw x 12
BB curls, back against wall:
20x10
32x10
32x10
32x10
Notes:
- Pump City. Lovin it.
- bench went pretty ok, new technique is quite a bit harder, but it’s going ok for sure.
- Press is still very hard after benching .
- Accessories were fun, super pumpy smashed them like a boss.
- happy.
Fin.
5 Likes
Week 4, Day 3:
SSB Squat:
22.5x5
62.5x3
82.5x1
92.5x8
92.5x8
92.5x8
Snatch Grip RDL:
70x3
100x1
110x8
110x8
110x8
More to come later.
5 Likes
Week 4, Day 4.
Bench:
20x12
20x6
60x6
80x3
100x6@9
100x6@8.5?
100x6@10
Z-Press:
20x10
40x10@9
40x10@9.5
37.5x12@10
Chinups:
107.8x2
107.8x8
107.8x11…
107.8x7
Bent Row:
70x10
82.5x10
82.5x10
82.5x10
DB incline Curls:
13x11
13x11
13x11
Tricep kickbacks:
13x12
13x12
13x12
Leg Extensions:
10x20
30x20
35x20
40x20
Laying Ham curls:
20x21
21.5x21
21.5x22 - the 20 reps were for coach, The extra couple reps were for me.
Notes:
- this was a long day in the garage. First up, my daughter has decided that she now wants to do workouts. I’ve always encouraged it without forcing the issue…and she’s sort of not been super enthusiastic. But this time she’s come looking for it. Her concentration lasting longer than ever…see where it goes. We got through a heap of squats and presses. Her favourites.
- Then the wife wanted to squat…lol.
- THEN I got to train while the queen and the princess took the pooch for an hour long walk. Maybe 3.5 hours in the garage by the end.
- bench felt great though. It’s getting stronger in the new groove/technique, and it’s starting to feel like the natural thing.
- everything else felt quite good and a fraction stronger also. I ended up not doing those leg accessories yesterday as I got home too late, so they were added to today, made things harder than normal lol
- one day to go on this block…paused squats. Gaawwdd…Won’t miss those.
Fin.
4 Likes
you know you love them really. LOL
1 Like
Not for 10 reps. .
Missed a couple days logging here as I’ve been SUPER busy.
Week 1, Day 1
Squats:
90x5
90x5
90x5
Deadlift:
160x5
160x5
160x5
SSB good mornings:
45x8
45x8
45x8
Spanish Squats:
10x22
10x19
Week 1, Day 2:
Bench:
20x5
20x5
60x5
60x5
80x5
90x2
100x5
100x5
100x5
Press:
20x6
40x6
50x3
55x5
55x5
55x7 (they were supposed to be 6’s lol).
Pendlay Row:
70x8
70x8
70x8
Tate Press:
6x20
6x20
6x20
Barbell Curl:
20x20
20x20
20x20
Notes:
-
squats were horrible yesterday. They felt super bad…and I couldn’t make them feel any better. So kept the weight low and got some good reps in. Deads weren’t much better. Dunno why. Lots of work stress again this week, took a toll. Though today I feel like it all lifted off me with a local council approval…that will not hold up a job we are building coming through positive for me. Still need to get a certifiers tick…but we on finally. 3 week delay now …but it could have been so much worse. Maybe another week and I can have the guys get back into that area and continue.
-
Bench today was better. Not 100%, but I did peak everything last week (typically takes me 4-5 weeks to peak out and it happened). So always feel weaker on week 1 anyway, and it’s programmed light as a result.
-
enjoy the accessories. Pendlay rows been subbed in for bent rows, so kept them light and practiced them. Will send those vids to the coach man for feedback, but they were good. One of my favorite accessories historically - this weight will rise fast.
Fin.
4 Likes
Got a bit crook over the weekend…short lived thankfully.
Week 1, Day 3:
SSB Squats:
22.5x3
22.5x3
62.5x3
62.5x3
82.5x8
82.5x8
82.5x8
Snatch Grip RDL:
20x8
70x5
100x8
100x8
100x8
Leg extensions:
10x20
30x20
35x20
40x20
Leg Curls;
20x20
20x20
20x20
Bent Knee Windshield Wipers (I’ll let you Google that ).
11
14
12
Notes:
- some kind of gut bug over the weekend prevented training. Prevented a lot of things…sees to be gone now.
- squats felt shitty, same as day 1…but I wanted up ok and got some good work in. A higher start this block, should be able to push a bit harder this time around by week 4.
- RDL’s…I love these. No straps either, all grip.
- Accessories were fine. Not too hard just yet being week 1, so a step back a little from last week obviously.
- feeling ok. Suffered through a very high stress week last week, on top of buying a new (to me) car lol. This week though, is looking a lot Better! With some things Finally going my way at work. This will put recovery back to where it needs to be, and get my training frequency back to where I Want it to be.
The PL Comeback continues.
Fin.
4 Likes
Week 1, Day 4:
Tempo Bench 3-1-0:
20x5
20x5
60x5
60x5
80x5
85x5
85x5
Z-Press:
20x10
40x10
40x12 PB
40x12!
Chinups:
106x10
106x9
106x8
DB Bent Rows: weight in KG each hand.
26x20
26x16
26x12 I died a horrible death here. Was definitely too heavy it seems LOL.
DB incline bicep curls:
13x14
13x14
13x10
DB tricep extension:
13x17
13x15
13x11
Notes:
- Bench was surprisingly difficult. I was VERY strict about the tempo, 3 count down, 1 count pause, explode up. This will be fun progressing for the 4 weeks, should get it to 100kg.
- we’ve added wrist wraps to bench also, still working on tightening everything up. It’s coming along.
- Z-Press was great today. Supposed to be 12’s, didn’t read the program properly and assumed it was still 10’s haha. Great to hit a PR there though without too much trouble.
- Accessories were good overall.
- bodyweight down a substantial amount this past couple of weeks. Calories still at 3000…but I guess the super level stress I had the past couple weeks makes the body burn more energy in whatever way, probably via subconscious forgetting and whatever. All calmed down now I think, so be interesting to see what happens with the bodyweight.
- squats again tomorrow…keen to do some without high stress levels haha.
Fin.
4 Likes
We decided to take off for a couple days out of the blue. So missed day 5… Got back today.
Week 1, Day 5:
Tempo Paused squats - 3,1,0
20x5
60x2
60x2
80x6
80x6
80x6
Feet up close grip bench:
20x8
60x8
80x8
80x8
80x8
Landmine RDL:
20x12
20x12
20x12
DB incline bench back fly:
2.5x20
2.5x20
2.5x20
Side plank hip dip:
8
8
8
Notes:
- everything felt ok after what was slow warmup… Tempo squats are evil.
- bench was good.
- Accessories were different…much lighter than I expected. First time using all of them so again feeling them out. First impression isn’t great, kinda boring shit haha. But useful, and that’s all that matters.
- hoping to train tomorrow if I’m ok after those squats. History says I might hate myself for a day or two with a new variation hahaha. Having chosen the 3x10 paused squats last block I Might be ok. It’s the same pattern, just more time under tension during the eccentric portion.
- needing to training next three days also, as I have a work trip early Thursday, won’t get home until lunch time Friday. I ain’t doing no 330am bullshit workout.
4 Likes
Week 2, Day 1:
Squats:
20x3
20x3
60x2
60x2
80x1
100x5
110x5
110x5
Deadlift:
70x3
110x2
150x1
170x5
170x5
170x5
SSB good morning:
22.5x5
42.5x5
52.5x8
52.5x8
52.5x8
Spanish Squats:
10x24
10x24
Deadbugs. Stationary single leg marches. Hip hikes. To finish. Multiple sets of 20 each.
Notes:
- Squats were okay. A little rough on the knees after the weekend. Hips were still a little tight, but better than yesterday. I stood up all day at my desk to help it all out, plus a 20 minute walk pre squatting.
- deadlifts were much better than week 1. They felt stronger despite the increase in squat work, but also, felt clean, unlike last week where they felt like id never done them before. .
- accessories were great. Although light, it’s still all about quality of movement over intensity. And I’m happy for that, and I’m getting better at literally everything.
- Met a mate down the pub for lunch, 10 dollar specials…got two meals each . It’s a lot of good…easily surpassing 90gm of protein at a minimum. Mayne over 100gm. Can’t beat the value in this place, better than Diners in California.
Not bad.
Fin.
3 Likes
Week 2: Day 2:
Bench:
20x20
70x5
90x5
100x1
105x5
105x5
102.5x5
Press:
20x5
40x5
52.5x1
57.5x6
57.5x6
57.5x6
Pendlay Rows:
70x5
80x8
80x8
80x8
Tate Press:
6x22
6x22
6x22
Babrbell Curl:
20x20
20x20
20x20
Fin.
3 Likes