https://www.instagram.com/p/CntWhrBy8ZU/?igshid=OGQ2MjdiOTE=
1 Like
SSB squats front position again:
22.5x5
62.5x2
82.5x2
102.5x2
112.5x2
122.5x2
130x2
Bench:
20x10
60x6
70x3
85x3
100x3
110x3
Bench lockout:
170x1 (whoa). - 375lbs
Bb curl:
20x8
30x8
30x12
33x8
33x12
36.5x8
36.5x8
Backing up on squats was ok.
Fin.
3 Likes
No further eye damage today lol.
Press:
20x10
40x6
50x3
57.5x3
65x1
68x3
68x1
68x1
68x1
68x1
68x1
68x1
Deadlift:
70x5
120x1
120x1
160x1
180x1
200x1
220x3
Chinups: 103.9 this morning!
6
3
3
3
3
3
3
3
3
27 reps total. 3 up on last time in the same amount of sets. Same rest periods.
Dead’s were ok. Probably had another 2 in it.
Press was great. Shoulders feeling almost normal again. Almost.
Fin. Vid below.
https://www.instagram.com/p/CnygJYuSNDB/?igshid=OGQ2MjdiOTE=
2 Likes
Bench:
20x10
20x10
60x6
80x3
95x3
110x6
110x3
110x3
110x3
110x3
Took up a bit to warm up today. But we got there.
High Bar Squat:
BwX10
20x5
60x4
90x3
110x1
125x6
125x3
125x3
125x3
Easy top set. Shockingly so. One of those magic sets where after racking it…you wonder Just how far you could gone before death. Maybe 12, 13. Feeling good. No need to go ham today though. Kept the rest periods short with the back offs.
Barbell Curl:
20x8
30x8
36x8
39.5x6
39.5x8
Then jumped in the pool. So damn refreshing. A little cold. But in a great way.
Nice little session. Vids later.
Back to the office!
Fin.
1 Like
Quick session this morning bbq lunch with friends.
Also, Happy Australia Day! To my fellow compatriots. Absolute magic day for a holiday too, 31 odd degrees Celsius here. Feels hotter. About 87f in the old money.
Press:
20x10
40x6
50x4
57.5x3
62x6
62x3
62x3
62x3
62x3 (136lbs)
These are feeling Great now. Shoulder issues almost completely gone too. Actually have to move it around and go looking for pain to find it. And it’s getting less and less also.
Deadlift:
20x3
70x3
120x3
160x2
190x1
210x1
230x1 (505lbs)
Nice to pull 500+ for the first time this year.
Fin.
4 Likes
Also, weight was down to 103.7kg this morning. A total now of 5kg down.
3 Likes
Killer day today overall.
Session this morning was tops. And then the beach this afternoon was Epic. Body surfing in clean 3-5ft waves for what had to be 40-50m at times. So awesome.
Went at it for over an hour straight. No real rest. Catch wave…swim back out through the swell immediately…and catch next best wave. Over and over. it’s certainly been great for the cardio this summer.
4 Likes
Damn, bro. Leaning out and pulling 505. And all that pressing. Plus all the time in the ocean. Sounds like life is good right now! I hope you’re taking the time to enjoy it. Here’s hoping you keep killing it!
1 Like
Feeling Great man. Like proper good.
I’ve daily trained in the past a couple of times…and always forget about the biggest benefit of all, just feeling fitter and more athletic - without even trying to.
At it again this morning for an 11am session.
SSB squat with front squat handle position:
22.5x5
62.5x3
82.5x3
102.5x2
115x2
125x5 - incedentally, a PR, but only because I’ve never done it. Had two in reserve I think. About right for where my strength is at with these.
Bench:
20x10
60x6
80x3
100x2
100x10 - bout’ 220lbs.
100x5
100x5
100x5
100x5
Honestly, I think I had 15 in me today with that bench top set. But today was meant to be easy.
Chinups:
7
4
4
4
4
4
Same amount of volume as last time with these, but with two less sets. So an increase in density. Still with the 90 seconds rest also.
Great little session.
Fin.
5 Likes
Bloody G’day!
Another great day here in sunny Wollongong (try saying this one correctly haha).
Press:
20x10
20x10
40x6
50x4
56x10
56x5
56x5
56x5
56x5
56x5
Deadlift:
20x5
70x3
120x3
160x1
190x1
200x6
Hot as hell. I’m done.
4 Likes
Overnight trip for work today, so trained in a public gym…
Bench:
20x10
60x6
80x4
100x2
110x1
120x3
120x1
120x1
120x1
120x1
120x1
120x1
Squat: highbar
20x5
70x2
100x2
120x2
130x5
130x2
130x2
130x2
Press:
20x10
40x6
50x4
57.5x3
65x1
68.5x3
68.5x1
68.5x1
68.5x1
68.5x1
68.5x1
68.5x1
Deadlift:
60x2
100x2
140x2
180x2
220x1
Fin.
4 Likes
Never got home until 10pm last night…so didn’t lift.
Crashed out so fast…was pretty wrecked.
Today though…
Bench:
20x10
60x6
80x4
100x3
110x6
110x3
110x3
110x3
110x3
110x3 extra set on last time with this weight.
Box squats.
20x5
40x2
60x2
80x2
80x2
Switched to SSB bar…much better.
22.5x5
72.5x5
92.5x5
92.5x2
92.5x2
112.5x1
Fin.
2 Likes
Press:
20x10
40x6
50x4
57.5x3
62x6 - 136lbs
62x3
62x3
62x3
62x3
62x3
62x3
Dominated this weight after only two sessions. Strict 2 minute rest times also. Pump city. Will increase to 65kg/143lbs next week.
Deadlift:
70x5
120x3
160x3
190x2
205x6 - 452lbs up 5 kg over last time.
Barbell curls;
20x9
30x9
36.5x9
40x6
40x10! - 88lbs. PB here. I’ve done more on the ezy bar…but.never with straight bar.
Fin.
3 Likes
Can’t get motivated to really chase the deadlift lately. Well, more for months and months.
Might just change it to a Double Overhand variant and work that grip strength angle and technique instead. Will limit the loading to about 70-75% max. If I can push that number north instead that would be bloody handy in and of itself anyway, and give me something to chase. Absolute chore at the moment and very draining. Not loving it at all. Haha.
3 Likes
Bench:
20x20
60x8
80x6
80x20 nice pump. Kinda easy. Wanted a Really easy day.
Ssb squat:
22.5x5
62.5x3
102.5x1
112.5x1
122.5x1
132.5x1
142.5x1
Easy day today. Deadlifts, and box squats from the last two days had me a bit smoked.
Fin.
3 Likes
Press:
20x10
40x6
50x4
56x10 (123.5lbs)
56x5
56x5
56x5
56x5
56x5
56x5
Weight increase next week.
Double Overhand Deadlift:
First session back doing these, so finding a 3RM.
20x5
20x5
70x3
110x3
140x3
150x3
160x3 (352.5lbs)
160x1
160x1
160x1
160x1 felt strongest on this rep.
160x1
160x1 strength waning by now.
Chinups: body weight 104kg. (229.2lbs)
104x3
114x3
120x3 (264.5lbs) - incidentally, a PR. Had another rep in the tank, too. 136kg estimated 1RM, 2kg Above all time actual best effort. Not a bad start…
120x1
120x1
120x1
120x1
104x5
104x5
Couple fahves on the end for volume.
Good session. Needed it after not being able to fit in a proper session over the weekend. I squeezed in some squats up to a 120kg single in 10 minutes yesterday…too much packed into one weekend for my liking!! Haha. Was a good weekend though.
Fat loss is going well too i might add. Lowest recorded weight so far was yesterday @102.8kg. should see a few more “102’s” this week. 
Fin.
2 Likes