Haha thanks mate. Trying me best!
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Practicing them often, I’d hope this was the case. Haha
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Deadlift:
70x3
70x3
110x3
150x1
150x1
150x1
Slow as fuck today. Too much yard work. Lol.
Got it done.
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Deadlift:
70x3
70x3
110x2
150x2
190x1
220x1
245x1 pretty nice. If not a little slow still. E1rm 256kg.
Bench:
20x10
60x6
90x3
110x1
130x1
130x1
130x1
130x1
130x1
130x1
130x2
Squat:
20x5
60x2
100x1
120x1
140x5 E1RM 180kg…maybe not that high. But over 170kg. It’s coming back. Had 3-4 reps in the tank. Happy not to push hard yet. One set every few days seems to a nice balance.
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Bench is flying. Squats too.
https://www.instagram.com/p/CdkmApbrtrf/?igshid=YmMyMTA2M2Y=
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Once again, that energy…it takes a little longer maybe to light the fire, but once lit it stays lit until I put it out. I got to the end of squats and thought “what next?..Just stop mate. Just stop”. Lol
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I’m recovering silly fast from some of these workouts man. Friday was pretty decent training. Then all the yard work had me burning yesty.
Today…no soreness. No nothing. I was ready.
Calories been averaging 3150 for last 7 days. Protein huge at 270 average intake. I had a few incendental carbs today as I reintroduced some fruit and a red capsicum (bell pepper for the stateside folk). Got 80gm of carbs total for today. That’s going to be the high end I think. Will swap the apple I had today for berries instead. I used to love a green apple but today I did not enjoy it in the slightest. It didn’t taste any different, I just didn’t like it any more lol. Had an orange also and that was A1. Haha. Smashed Greek yoghurt today also instead cheese. Got a bit sick of cheese…but that’s not going anywhere.
So today’s intake, which is pretty indicative of.what I’ve been eating lately for.the most part:
4x porterhouse steaks (again, for.the stateside gang, you call these strip steaks I think). 900gm total.
200gm of Greek yoghurt.
400ml of full cream milk.
180gm Red bell pepper. Was huge.
1 orange.
1 apple.
Typically I’d been having Cheddar cheese chunks or whole egg mayonaise with the steaks…but I found this Greek yoghurt and man, it’s better than milk! Or maybe not. But it’s close.
Anyway. Enough yapping. Until tomorrow.
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You seem to be in a good place right now in terms of training and food. I think I will be joining you on no carbs for a while after SS.
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I feel like I need to work in some other foods. But don’t know. Feel so damn balanced and…nice.
Reading ‘The Fat of the Land’ makes you wonder about the whole fibre thing. I mean it totally goes against what I typically feel is the right way to handle nutrition.
Then I find I have two mates in the PL community who’ve been eating next to no carbs for bloody years quietly. Lol. One in particular having Zero fibre intake for a very very long time. I mean where do we go with that lol.
No vids today. Checked out a new gym here in town. Felt weird pulling out the camera on day 1. Haha…
If I like it…I want to use it a couple times a week for sled work and possibly dumbbells. Plus it was nice to be out of the garage.
Lifting more than anyone I saw is always a good feeling too. Hahahahaha. Hopefully they have a couple stronger members. Though I find in most commercial gyms people are too scared to train heavy. Oh well. They allow chalk…so I’m half interested.
Deadlift:
60x3
100x2
140x1 this got attention…lol.
180x1
200x1 people staring now.
220x1 easy. Didn’t have said chalk with me…so left it there. Was nice though.
Press:
20x10
40x5
60x2
67.5x6
67.5x3
67.5x3
67.5x3
67.5x3
67.5x3 extra set this time around.
Squat:
20x3
60x1
100x1 more attention…
120x1
140x1
Wot
Bench:
20x10
60x5
90x3
110x3 strict long pause.
The squats and bench were more to feel my way through the setup. No knurling on the bar…and decent benches. Likely won’t come here squats or bench.
Then I dragged 40kg on the sled up and down the 15m Aled track 10 times non-stop. Nice and easy walking backwards, knees over toes guy style. Quads on fire. But knees feeling great. Worth the 12 bux a week to use the sled to be honest.
6 Likes
Makes you realise how hard we train compared to alot of regular guy goers.
Most members just going through the motions. And a few just looked they didn’t really know what to do. That’s always pained me.
People should know. They should be shown what effective is. A right of passage even. A few sets of bench with a effort rating of about 5/10 just wont get you anywhere.
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Yep especially when a 100kg squat makes people interested
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Everyday training.
When you train with weights every damn day, time moves by in a blink.
Monday becomes Tuesday, becomes Friday, then it’s Monday again. The days pile on real fast, I think I’ve done 15 days straight again already. Feels like a week. Each of these days has contained a deadlift, and 14 of them have contained a pressing movement.
Woke up this morning perhaps a little more groggy than normal…but otherwise in tip top shape, and at 0946am I am already ITCHING to go and lift something. I won’t just yet, work takes priority at this hour, but that’s how I feel.
Constantly thinking about the next rep, the next set, the next exercise…the next PR. It will come, and soon.
Then my mind moves to the guys who run 3x or even 2x a week training programs. 2 exposures to an exercise, or in many cases, 1 exposure every second workout.
In the last 15 days I’ve had 15 exposures to the deadlift, and have recovered from all of them just fine. My technique yesterday for example was on a level I can only compare to simple walking. We walk everyday, we are EXPERTS at doing that movement, so in my head, I’m 15 sessions closer to being an expert at the deadlift.
15 chances to improve. 15 chances to enhance strength and muscle mass. 15 chances to just be a better moving human. It makes me think of the daily burpees some of you animals partake in.
How long do I push this? Probably another 15 days or so ha, as that’s where I truly peaked last time I ran this - though this time I working with a slightly more structured scheduling of intensity. But unlike last time I won’t stop the daily training schedule, only the deadlift daily part, and my focus will wander onto something else.
Train everyday people - live it - learn to love it. I wish I never stopped late last year, feel like I’ve given up about 60 opportunities to improve something in the sense of physicality.
That’s what this is. Daily physicality. Something the modem office bound guy (me) misses out on in modern times.
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This may well be the key to this whole daily thing.
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Bench:
20x10
60x5
90x3
105x8
105x4
105x4
105x4
105x4
Deadlift:
60x3
100x2
140x2
180x2
200x1
220x1
Nothing crazy here. Bench took it out of me a little bit. Don’t do bench before deadlifts Wisey…press is fine. Not bench. Lol.
3 Likes
Press:
20x8
40x6
60x2
70x1
80x1
80x1
80x1
80x1
35x8
35x8
35x8
SSB squat:
22.5x6
62.5x3
102.5x1
122.5x1
Deadlift: double overhand today.
70x3
110x3
150x8
150x4
150x4
150x4
150x4
That is all.
5 Likes
Forgot to log the three pump sets I did on press. My groove was off. So I greased it with those 3 sets. Super strict.
And as it happens…that 150x8 double overhand deadlift.
was a PB…was just going back through my training diary when I last ran a double overhand block.
Nice. Had more in it, too.
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Just sneaking in another little PB mate. Nice work
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Farken.
Just did a few burpees. Been a few weeks…
Shoulders didn’t like them haha. Got some space setup in the office with a step thing to put me hands on, because long and lanky legs haha.
Planning to do them alot periodically throughout each work day.
Ninja Edit:
5 regular burpees followed by 5 navy seals.
Done it twice so far. Will get a couple more in today.
3 Likes
Deadlift:
70x3
110x2
150x2
170x1
170x1
190x1
210x3
210x1
210x1
210x1
Bench:
20x20
60x6
90x3
110x1
117.5x5
117.5x2
117.5x2
117.5x2
117.5x2
No extra progression in terms of volume on the bench, bit I did tighten the rest time by 30 seconds. Arm sore as shit. So stoped at 4 sets. Might move the pressing movements to every other day.
4 Likes