Sure do.
1 Like
I’ll continue growing them.
1 Like
On behalf of women everywhere… Thank you.
1 Like
Was a planned rest day. But mate wanted a training partner for his chest day.
WHO AM I TO DENY SUCH A REQUEST!
So off to the commy gym I went. To be fair, it’s a pretty good little place, and is where I would train had I not had the garage setup.
Bench:
20x8
20x5
60x5
80x3
90x1
95x6
95x9
Barbell row:
70x6
95x10
95x10
Incline DB 30:
25x12
25x12
25x10
Ezy Curls:
30x12
35x10
Reverse forearm curls: Thumbless to keep the weight in the actual forearm, didn’t want it to a bicep exercise. Tempo reps.
12.5x12
12.5x10
12.5x9
Notes:
- Bench was ok. Moved well. Strength returning.
- The rows were Very good. Better than last week. That first set was Very Good…
- DB Inclines continue to go well. Did a third set as the reps were a bit lower than previous workouts, expected as the weight starts to rise.
- Forearm work is fun, the pump with those reverse curls was Nutty.
- This mate is much better to train with than my regular training partner in the garage…who fucken sandbags and yaps worse than anyone! I was finished my main workout (those first three exercises) in 53 minutes, including a warmup on the C2 rower (500m in 2 mins flat). Curious now actually about just how fast I might be able to row the 500m these days. Never really trained for it, but back in the day we all used to get below 1:50 when messing around, I definitely got to a very low 1:40 something. Damn good warmup, too.
Fin.
6 Likes
Looks like 1:39-1:40 is a solid time for a “fit man”.
Sounds like a challenge to me.
2 Likes
Absolutely cooked today. Super foggy all day.
Got out in the yard anyway, grass is still growing questionably fast for this time of year…Pretty sure it’s on something.
Cleaned the pool.
Cleaned the pool filter.
Pressure washed the patio Area.
Pressure washed the decking, well half of it, its Big…
The all of a sudden it was 4pm and i was Mega Cooked and foggy…
Off to bed early now. Only right thing to do!
3 Likes
Squats from the other day.
https://www.instagram.com/p/DWKQmBpE5_Z/?igsh=MWt1bzdkbXhkZ2hiNA==
2 Likes
Deadlift:
70x5
110x3
160x2
180x8 - 396.8lbs
180x8
Leg Extensions:
25x20
47.5x24 - 104.7lbs
Notes:
- Wisely did not do a double session today. Press deserves its own day, deadlift just takes from everything at these intensities, best to let it.
- Deadlift did feel good though. Plenty left in that first set as you’ll see below. Not as much left after the second
. Actually not sure that I’ve ever done Two sets of with 180kg on the same day. I might have. Not often though. - Leg Extensions crippling me again . Tempo reps with pauses on that exercise become quite disgusting as the load goes up, but they keep improving a little each time so I’ll keep it up and run it out.
- This block is going well. I’m inclined to extend it one more week I think, but the deadlifts i might leave out for week 5. We’ll see how I recover after the next squat day, as that’s pretty much going to become the driver here. If I can stack this kind of work for the next few months, week after week, session after session, it WILL be a very good thing. Patience is paying off.
https://www.instagram.com/p/DWK5HeEAYWz/?igsh=MWlzMDRobmQ2aWo1Mw==
Good.
Fin.
7 Likes
Press:
20x10
20x5
40x5
40x2
52.5x2
60x1
65x5 - 143lbs
65x5
65x4
DB Incline Bench:
26x14 - 57.3lbs
26x13
26x12
Db Chest Supported Row:
26x20 - 57.3lbs
26x16
Notes:
- Press was better this week. Extra rep on first two sets. I find it embarrassing how weak my Pressing strength is overhead at the moment. Unnacceptable.
- DB Incline continues to be the surprise packet though. Minimum reps for progression I had set at the beginning of the block was 2x8, lol. I was conservative with my shoulder…But i’ve enjoyed just smoking it every week accross the two sessions. And i like the chest pump…epsecially on Press day where i layer that with the upper back pump! The reps also have stayed so high on those rows…Just using whatever is on the DB’s on that day, knowing i can use a lot more, but how many different lifts/things can you really focus on in a given block?
- Speaking of, that was the final session of the 16 planned sessions of the block. I doubled up on days 3 and 4, twice in the block, so 14 total i guess. I’ll add a review below.
Block Review:
- Everything went really quite well. Even squats. I started out with front squats for weeks 1 and 2, but after nearly actually passing out with the new 5rm weight in week 2, i quickly lost interest in those haha, and switch back to Back squats mid block. They were fine. They arent heavy yet…but for where that rebuild is sitting, they were pretty good. The next 4 weeks will have them for all 4 sessions…See where that goes!
- So Happy with this block, im going to run it again and change nothing aside from the those squats. Some loads will reset back to what was recently week 3 and go from there, and others will just continue to progress as is (Db inclines, DB Rows, Leg Extensions etc). If it isnt broken, dont fix it. I dont want to peak or anything, so another run of more of the same seems sensible. I will add one exercise that i simply forgot to use this block, Bicep Curls. Probably on deadlift day. I’d like to do them twice. I dont see the need to change much else.
- Body composition, not a lot of change…maybe some increase in mass in the chest. I’m a little lighter…travelled too close to maintence for the most part, but i was more concerned with overall recovery. Happy to be just a little lighter each time. 104kg most days again now, with a 2cm reduction in gut measurement over the block. Feeling solid.
- Speaking of, still a corpulent fool, but being conservative with my own assessments of BF, my FFMI is still between 23 and 24 (BF% between 20 and 22 depending on the day LOL, though i can see my obliques again now, and i dont carry much fat on my legs strangely, humans are random and weird). Whenever i think i’m small, i just remember that, lol. Hellbent on maxxing out, and surpasing that silly little “natty limit” in the next couple of years - mostly because many say you cannot.
So nice to finish yet another block without incident. Literally 3 months of good consistent stuff. I’m coming.
FIN.
6 Likes
Squat:
20x5
20x5
60x5
80x3
100x1
122.5x6
122.5x6 - 270lbs
RDL:
70x8
110x3
130x10
130x10 - 286.6lbs
Leg curls with added band:
12.5x12
17.5x12
22.5x12 - 49.6lbs
Notes:
- Squats were great. Continue to feel and move well. Slightly smaller load jump this week. Squats not getting a reset, just continuing on. Feeling optimistic about them.
- RDL’s reset back 15kg to begin this block.
- Leg Curls not reset so much, but did repeat the work completed last week.
- Once again today was a “rest day”, but my mate trains Wednesdays in my garage…haha.
Pretty good.
Fin.
https://www.instagram.com/p/DWTOfBylAHy/?igsh=Zjl1czJ6M3UyZG8=
8 Likes
103.8kg this morning. Trending down again well.
Little cheat implemented recently, a walking pad for work. 3-4 hours per day is easy…and doesnt impact anything. Been “Walking” @ between 2 and 3kph first two hours of each morning, then 30 minute stints throughout the day. On top of my post meal 10 minute walks done at 9kph when i dont head outside. Probably worth 600-700 calories per day, makes for an easy deficit at my weight to be honest, lol. Had the unit for two years…annoyed i didnt employ that idea previously.
Fin.
7 Likes
Bench:
20x12
20x6
60x5
60x3
80x3
90x1
97.5x6
97.5x9 - 214.9lbs
Barbell Bent Row:
70x8
97.5x7
97.5x7
DB Incline bench:
26x16 - 57.3lbs
26x12
Notes:
- nice little session. I tried training Friday afternoon, but wasn’t feeling great at all. Quite off…came good the following day, and enjoyed the father inlaws 80th! Came back in hot today, and smashed it out. Still a little bit off perhaps, some very mild congestion, but eh.
- Bench was good. Honestly it felt quite ok. It’s coming back on nicely. Was happy to match that 9 reps this week…
- Rows were a bit heavier than expected, I guess something was going to take a hit. And that’s fine, it’s one session.
- DB bench was great. Extra couple reps on that first set. Happy with that. Up next time another couple KG’s.
Fin.
7 Likes
Found a comp. 20th June. Powerlifting.
Imma sign up.
Edit: fuck it, I’m in.
6 Likes
That’s the spirit! I’m excited to see how this goes!!!
2 Likes
Me too!
1 Like
Deadlift:
70x5
120x3
160x1
200x1
215x1 - 474lbs
180x6
180x6 - 397lbs
Leg Extensions:
25x20
50x24 - 110lbs
Back extension: holding plate to chest.
20x12
Notes:
- Top singles back into play from today. I hope I get used to them quickly .
- back offs were ok. Felt a little hard on set 1, but set 2 was ok. That single was a little bit of a shock to the system I think . I’ve got 11 weeks to get that right lol.
- accessories just doing what they do.
Fin.
5 Likes
Time for some unsolicited dog pics?.
The white one sits and or sleeps, literally anywhere and everywhere.
The black one, can’t be seen in most photos .
Great doggo’s these two. The white one is difficult to control outdoors…and requires an amount of attention and mental stimulation that even our trainer was surprised by! She is Alot. Only Half Husky, but that biatch is a full husky. .
The black one is amazing. Obedient. Loyal to the bone. Easy to control outdoors…BUT, stands and the front door with a machine gun, and a trigger happy attitude. . 90% Pomeranian FOR SURE.
Might bench later. Might not.
Fin.
4 Likes
Squat:
20x5
20x5
70x3
90x2
110x1
125x1
110x1
Bench:
20x8
70x5
90x3
105x2
105x2
Notes:
- Pretty sore and tight from deads yesterday. But wanted to get in and get a small exposure to squatting and benching together. Will be moving back to a PL style frequency for this comp. Ordinarily id have another 3 full days before squatting after that deadlift workout, so it was rough. But happy. That’s actually the most I have back squatted in who knows how long. But yeah, the hips were toight, so it felt like 150+ . Especially in the hole.
- Bench similar really, Last bench session was to failure, and there clearly was some fatigue hanging around from that also.
- Happy to get the practice in.
fin.
7 Likes
Squat:
20x2
20x2
70x1
70x1
90x1
90x1
110x1
130x3 - 286.6lbs
120x3
Bench:
20x8
20x5
60x3
80x2
95x1
110x3 - 242lbs
102.5x3
Deadlift:
70x3
120x2
150x1
180x1
210x1
210x1
Notes:
- Felt good today. Everything moving quite well. Shoulders were the most mobile they’ve felt in months…Which was interesting, and made for easy squatting.
- Speaking of squats, the top triple was very comfortable. Still a ways to go in terms of skill refinement with the back squat. But, it is coming along. I’ll be using a higher frequency than i have for the last 6 weeks on all the 3 lifts, undulating the intensities and volumes as we go, with a mix of accessories thrown in.
- Undulating. I like this word.
- Bench felt good today, the single backoff set felt like enough.
- Deadlift was, eh, it was it was and is. And why i need to practice it more with the higher load. Its still very much in a “Cant be bothered” state above about 190kg. It will come good, I certainly have time.
- Conditioning in terms of the big three feels very off. Not alot of go in me in terms of volume. Again that will come up in the next few weeks also.
- Re competing. There are 20 consistent guys that turn up currenlty in my division, in this Fed. I want the top 10 rank this year. That’s the goal for the season. I’ll need high 500kg total to do that. Based on estimates taken from RPE’s today, i’m back to around 500kg at this point, but that will creep north the closer we get. I really need to stay out of my own head though, as this comp is only about getting back in the water, nothing more.
Onwards.
Fin.
4 Likes
https://www.instagram.com/p/DWqv4XHlMgf/?igsh=bHBweWo4dDNhOThh
Still a lot to tighten up.
1 Like