Played 90 minutes of Squash with a mate today.
It certainly Hits different. Haha. Cardio was fine (which is interesting in itself).
Elbows are now Fubar haha.
Great fun though and good workout.
3 Likes
But tight from the squash earlier.
Leg extensions:
10x30
20x30
Wrist curl into bicep curl.
20x15 wrist, 20x15 bicep. Twice through.
Lui Raises: (you’ll have to google it, actually YouTube probably better).
5kg each hand. 2 sets of 10
Behind the neck pulldowns:
43x15
52x15
Just a good little prehab/rehab type session. Lots of blood into right areas. Very warm now.
Dinner time.
4 Likes
Deadlift:
70x5
110x3
150x1
190x1
210x1
230x1
Press:
20x8
40x6
50x5
60x3
65x10
61.5x10 ~5% load drop
Bent row:
60x8
80x8
85x10 too light
90x8 better
85.5x8 - 5% load drop.
Close Grip Bench:
20x6
60x6
80x6
90x6
90x6
EZY Curls:
7.5x12
27.5x6
37.5x4
47.5x2
55x1 testing for a challenge with a mate.
41.5x10 ~75%
39x10 ~5% load drop
Technically a deload week this week. But I’m impatient. So I just deloaded deadlifts and got started on the other movements for the new block.
Work stress is quite high currently, has been for a couple weeks. Probably go on for another month Atleast. It’s ok. But I can’t train like I was while it’s going on 
Recovery very obviously impacted, so training needs to Give a little. Really it’s just more rest, more walks in lieu. Plus I got touch football starting up again next week.
Good session.
Time for dinner.
3 Likes
Mate trained today. I took a rest day but helped him out.
He did:
Hatfield Bulgarian split squats:
105x8
Bench;
80x6
75x9 both PR’s.
Leg extensions:
70x23 also a pr.
Thats a full session for him. Minus warmups. Very minimalist.
On his other training day, we do the Bulgarians and Press with back work afterwards. Usually lat pulldowns and seated row, 2 hard sets each.
And that’s it. A couple of months ago he couldn’t bench 60.
2 Likes
Hatfield Bulgarian Split Squat:
22.5x5
62.5x5
82.5x3
97.5x1
105x9 PB.
Bench:
20x10
60x8
80x5
100x2
107.5x9
101x9
Chinups:
BW x 1
BW x 1
BW x 8
BW x 6
Light squats to finish. Nothing special. More a stretching exercise.
Good.
3 Likes
Big walk today with the D.O.G’s.
Clocked up 75 minutes. Didn’t take a phone so no idea on steps or real distance. Was long and good.
Dogs chased a cow, ran through mud, barked at the sky, and tried to fight a stray cat…
Good day.
Deadlifts tomorrow.
3 Likes
Squat:
20x5
60x1
80x1
100x2
112.5x6
112.5x6
112.5x6
Bench:
20x8
60x6
80x6
100x3
105x6
105x6
105x6
Bent row:
20x8
60x8
80x5
92.5x9
87.5x10
BB curls:
20x10
30x12
30x10
Then I jumped in the pool. 22 deg Celcius. So about 71-72F for my American friends.
Couldn’t be arsed with deadlifts. LOL.
Been bouncing around for months now doing anything and everything in a session, with no Real goals.
I like goals.
So I spent some time thinking about some, then planning out how I’m going to get them over the next 12 months…
Then planned out a new 4 week block. Intended to start it in November…but honestly why fucken wait. With the last several sessions I have a great idea on where things are at on every lift, so wasn’t difficult to get a block plan together. Only guess is squat, so I’ve started it conservatively - especially given I haven’t done alot of it lately. Just need to find the best slot for the Hatfield Bulgarians, because I am loving those. Probably day three at this stage think. It’s a 4 days per week block, with back squat on three days so far, 1,2 and 3. So might use the Hatfield Bulgarians in the day 3 slot as the light day. They aren’t light…but with that slot I’ll have two full days of no lower body stuff so I can recover from them.
Dunno. Maybe I’ll do them On top of the squatting that day, because the squats are light.
Goals are simple.
Squat 182.5kg again.
Bench a new PR. (150kg is my best).
And compete in a PL comp in the first half of next year. I fucken miss it. I wanna do that.
In June I’m 40 and will move into the master’s 1 category age bracket. I fully intend to take a national deadlift record in any weight class in the M1 category while competing in a 3 lift event. So want to get in and compete again first before I chase that.
Anyway. Time to work.
5 Likes
Yes man! This would be awesome. I like following along when people on this forum compete. Also:
Damn, bro… (mate?). About to hit your prime!
1 Like
Mate.
Ha.
Yeah let’s hope I can give you all something to bother following 
This time I’ll stay the course even if I end up needing to take a token lift to play the game. The last few times I’ve planned to compete in something I’ve had to bail with an injury. Usually preventing me from squatting lol. Though last time it was actually my hand… But I digress.
Game on. Bring it.
1 Like
Squat:
20x5
60x2
80x1
100x1
120x1
127.5x4
127.5x4
127.5x4
127.5x4
Bench:
20x15
60x8
80x1
100x1
112.5x1
120x4
120x4
120x4
115x4 should have lowered weight on previous set. Standard overshoot on first heavy bench day. Haha.
Deadlift:
70x3
120x1
160x1
187.5x4
2 Likes
Solid pressing mate, nice way to end the week
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A good day today also. Getting that momentum back.
Hatfield Bulgarian Split squat: saw no need to change what I been doing with these before this block. Wasn’t near a max with them, so have just continued the progression. This is in place of another squat day really.
22.5x5
62.5x3
82.5x2
102.5x1
107.5x8 pb.
Bench:
20x10
60x8
80x5
90x8
90x8
90x8
Bent row:
60x8
80x5
95x10 (my pb with this exercise and rep count is 100x10. Id say I had 1, maybe 2 reps in reserve today)
90x11
Very good. Time to jump in the pool.
1 Like
This is a great feeling
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Split squat from yesty.
https://www.instagram.com/p/CkF9GK2yXMZ/?igshid=YmMyMTA2M2Y=
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Those Bulgarians are getting out of control mate
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They are actually quite tough on the lungs lol.
Holding the weight on my shoulders for up to 90 seconds or more.
The reps themselves are ok still.
It’s a weird thing. Like, it’s not really a “Quad” exercise per se. Though it hits the quads more than a regular squat does for me.
It also hammers the glute and hamstring. like a more balanced leg builder.
2 Likes
Press:
20x10
40x4
50x4
60x2
64x4
64x4
64x4
64x4
64x4
Deadlift:
70x2
120x2
160x1
200x1
212.5x2
212.5x2
Day 4 of the program today. Training every second day and it feels about right. So will be 8 day microcycles or “weeks”.
Rest days I’ve been walking a few times a day. And doing the tib and calf raises to help with a leg issue I’ve got currently. Gotta have some minor surgery on it…but with More walking and calf raise and compression socks if sitting or standing stationary for too long (like on a plane or in a car…or in dumb fucken meeting with my consulting engineers that’s as usual unnecessarily long winded - honestly this lot for this project should be paying Me for my time with their bullshit micromanaged meetings. Any wonder they can never meet a deadline).
Also got a blood test recently.
All tip top! Except HDL and LDL ratio…HDL a little too low (though above the minimum) and LDL too high.
Apparently anxiety can cause this…and that’s been a bit of an issue of late, no doubt in part caused by stress (another potential cause for this cholesterol thing too actually) from work.
Dealing with it. Hopefully see an improvement.
I’ll change my diet up slightly also I think. Been taking in 1200mg of cholesterol through steak and eggs what not each day. HAHA. I’ll get some salmon into the mix twice a week and some chicken on a couple of days. See how we go, or feel rather.
Peace.
2 Likes