Yep it gets a bit warm in the forearms haha. I really enjoy them this way to be honest. Sometimes it’s nice not to be pushing the super heavy stuff.
1 Like
Heavy/Hard day:
Press:
20x10
40x7
60x3
72.5x1
80x2
80x1
80x1
80x1
80x1
D/O Deadlift:
70x8
110x5
150x1
160x1
170x2
170x1
170x1
170x1
170x1
Nice and quick. Back to work.
4 Likes
Paused squat:
20x5
20x2
60x2
80x2
100x1
120x1
125x2
125x2
125x1
125x1
Bench:
20x10
60x7
100x3
120x1
130x1
130x2
120x2
Gud.
3 Likes
Felt great today. No fatigue at all. Body is adapting well. Happy with bench…seeing that it’s not at a focus right now and doesn’t have any progression model setup for it. Just doing it sporadically to keep it alive. Don’t really much volume for that.
Super happy with the paused squats. Getting more comfortable in the bottom position, and getting the more consistent with the concentric portion of the movement also. Hopefully move it above my best benching this year lol.
The range of motion is enormous being so lanky…and it’s starting to feel amazing.
https://www.instagram.com/p/Ch6ZG9gLcXk/?igshid=YmMyMTA2M2Y=
3 Likes
Press:
20x10
40x6
60x3
67.5x6
67.5x3
67.5x3
67.5x3
67.5x3
D/O Deadlift:
70x8
110x5
150x2
160x6 equal PB as it happens…had another rep in the hands too.
160x3
160x3
160x3
160x3
Leg Extensions:
10x30
30x15
55x10
71.25x11
71.25x11
HB squats: no pauses today. Basically did doubles until I couldn’t.
20x5
20x5
60x2
90x2
105x2
120x2
130x2
140x2
150x1
Happy with that.
2 Likes
Press:
20x10
40x7
50x3
55x10
55x5
55x5
55x5
55x5
55x5
55x5
D/O Deadlift:
70x10
110x6
140x1
142.5x10
142.5x5
142.5x5
142.5x5
142.5x5
142.5x5
142.5x5
Behind the Neck Pulldowns:
43x16
43x8
43x8
43x8
43x8
43x8
43x8
Too light still. 9kg weight increase and honestly it felt the same. Was a bit harder towards the end in the last two sets…but I still had 4-5 reps in the last set atleast lol. Volume probably too high now to be honest. Too much junk. But these early sessions will be invaluable for technique gains. Will increase a decent amount again next time but might lower the reps to 12 in the top set. Then push that range for a bit.
V-Handle Seated Row:
43x10
70x16
70x8
70x8
70x8
70x8
An extra set here.
Press and Dead’s supersetted as usual. 90 seconds rest was maintained from this session last week, with a extra back off set added for a total of 6 back off “half” sets, triggering progression for the next time I do this session. Probably add 5kg as the progression was straight forward. The range I’m using here is 8-10 reps for the top set, but I made the 10 reps comfortably in the first session. That session I did 4 half sets. Then 5…and today 6. Earned me progression, meaning back to the beginning with 8-10 reps and 4 half sets as a minimum. Press is same story on this light day. It will increase 2.5kg.
Thanks.
5 Likes
It’s funny. I was going to stop the session after the press/deadlift punishment… checked my phone and @simo74 's post in his life was up from today. I didn’t even watch it…I just put the phone back away and walked straight to the Multi station and got back to work.
Thanks bud!
3 Likes
Good to know that I am as responsible for you doing more work. That feels like payback 
1 Like
Hotel Gym this morning.
Had a go at the Smith Machine bench bullshit.
And it’s total bullshit. Haha. Hated it.
Dunno what it weighs Empty…I’ll just list what I added to it.
Empty bar X 10
Empty Bar x 10.
40x8
60x6
70x6
80x6
90x4 fucken heavy as fuck. Such a weird force curve man. Shoulders hated it. I hated it. Ha.
Machine row:
50x15
70x10
80x7
90x5
DB Curls: fun fact…I’ve never done a db curl in any program I’ve written for myself. Ever.
10’s X 10
15’ X 10
20’s X 6
Machine Chest Press:
70x10
80x10
90x7
90x6
BTN pulldowns:
20x10
30x10
40x8
Didn’t train any leg stuff. Plenty of walking going on this fortnight lol, they were a bit a tender already.
Gunna head over to the commy gym Thursday and squat/press/deadlift.
Time for a bourbon.
4 Likes
If you are on the GC then you should visit Coco’s gym
The post workout of the gods.
1 Like
Decent kit?
So far the only gym near I’ve found that has decent kit is My Fitness Club in the Oasis centre. It’s just FULL of bros and bitches in too much make up.
I probably look like a giant sore thumb when I walk in in my heavily used shirt and grocery bag with my gear in it 
2 Likes
Coco is (was last year) Australia’s strongest man and recently competed in Worlds strongest man, I haven’t been there but it looks like a good powerlifting strongman gym. I usually just go to Worlds Gym just of Cavill Ave in Surfers when I stay there.
1 Like
Can’t stand surfers paradise mate. Havnt bothered going there in years.
Always stay in Broadbeach. Bit more family friendly
Yes we like Broadbeach too. Good choice.
1 Like
just discovered your log. nice videos, good technique, and may i say, quite strong. keep up the good work.
2 Likes
Thank you, appreciate that!
On a break away with the Fam at the moment. And bloody enjoying it.
Regular programming to return next weekend. Ha.
3 Likes
Been hitting the hotel gym just pumping blood mostly.
Tried out the smith machine again today but did incline I stead of flat.
Flat no good. Very bad. Incline nice.
Also did a few Hard sets of pulldowns. Chinups.
And sets of 20 with the 20kg dumbells on flat bench it burned too much. Lol
Then smashed my quads on the leg extension. Two big MYO sets that were bordering on madness. Legs were quivering more maybe 30minutes lol.
4 Likes