Not happy with the stiff leg deadlift. Been tough on the old back lol. Regular deads are easier. Otherwise happy with the choices to be honest. The front squats have been fine.
2 Likes
EES Day 26:
Training out of the commy gym near a work site again.
Front Squat:
20x5
60x3
85x5
85x5
Press:
20x8
40x5
50x2
60x5
60x5
Chinups:
109x5
109x5 (guessing the weight here, no scales…).
Stiff Leg Deadlift:
70x5
110x3
140x5
150x5
I think I began training a little later than normal here, as there was a Room full of mums doing CrossFit. And that’s where all the cool strongman stuff is. Didn’t want to be in there with them 
so went home and did some plank instead.
Fin.
7 Likes
https://www.instagram.com/p/CuP9nzhSApV/?igshid=MzRlODBiNWFlZA==
Vids. Only filmed the squats today.
1 Like
It seems like the slowly adding weight and getting comfortable approach is working really well. Maybe this is the way forward with a new movement rather than straight up maxing… wow who knew !
1 Like
Hahaha. We’ve always know. We are just too old, rusty, and stubborn to accept it most of the time!
Even with familiar exercises I’m starting accept that this may be my new way of doing things.
To be honest, that’s Exactly how I got my bench up to 150kg.
1 Like
Oh yeah, and Happy 4th of July to all you fellas stateside!
One day I’ll be on US soil for the 4th celebrations! I’ve done memorial day…just the 4th, and Xmas to go!
4 Likes
EES Day 27:
Front squat:
20x5
60x2
85x1
90x1
95x1
105x1
105x1
105x1
Press:
20x8
40x5
50x2
60x1
65x1
70x1
75x1
75x1
75x1
Chinups:
113x1
113x1
113x1
113x1
115x1
118x1
Stiff leg deadlift:
70x5
110x3
150x1
160x1
165x1
170x1
170x1
170x1
Fin.
4 Likes
EES Day 28: had to yesterdays session to today due to work and what not, and promising my daughter an afternoon at the park! Never break your promises people.
Tonic day anyway.
Front squat:
20x5
60x10
Press:
20x8
40x10
Chins:
Bw, didn’t check it…
~108x3
~108x7
Stiff leg deadlift:
90x10
Bench:
20x10
60x3
80x3
100x3
This exercise felt so weird and alien. Lol.
KB suitcase carry:
32kg X 160m, changing hands every 20m.
Fin.
3 Likes
I would say you are strong for a great reason.
2 Likes
Family is my Number One priority. Definitely a huge factor in the Why.
2 Likes
What about your promise to the iron?? (joking of course…)
1 Like
The Iron is definitely a brother!
1 Like
EES Day 29:
Front squat:
20x5
60x2
82.5x5
94x5 PB - 207lbs.
Press:
20x8
40x5
50x2
60x5
60x5 - 132lbs
Chinups:
114x5
114x5 - 251lbs
Stiff leg deadlift:
70x5
110x3
150x5
155x5 pb. - 342lbs still easy.
Decided to do something different today with the loaded carries. And did squat lockouts instead.
70x10 seconds.
120x10 seconds.
160x10 seconds.
200x10 seconds. (No idea how I’m ever gonna squat that weight again haha). - 440lbs.
Fin.
6 Likes
https://www.instagram.com/p/Cua4Tsxy21T/?igshid=MzRlODBiNWFlZA==
Vids from today.
1 Like
EES Day 30. End of the 3rd cycle. One to go.
Front Squat:
20x6
60x2
90x5
105x3 pb. - 231lbs.
117.5x2 pb. - 259lbs.
Press:
20x8
40x5
50x2
60x5
66x3
71x2 - 156lbs
Chinups:
114x5
123x3
128x2 - 282lbs
Stiff leg deadlift:
70x5
110x3
150x5
170x3
190x2 pb. - 419lbs. The pb was for the technique. Got it this time.
DB Hammer Curls: (yeah baby).
Weight is each hand.
16x15 - 35lbs each hand. Did these yesterday also actually. See if it helps my elbow. Acutely, definitely does. Hopefully long term also.
Front squats were hellish. Lol. Was basically a max effort that double. Just held it long enough. Only time in the position with that kind of load will help there. In 14 days, I want to load 120kg for this set.
Press was good. Feeling a little more solid every week with the heavier double.
Stiff leg dead’s were awesome. Crushed the technique this time with the 190kg. Last time I tried that, I bent me legs too much and cheated, basically creating an almost normal deadlift. Been annoyed ever since. Not anymore, achievement unlocked.
Fin.
5 Likes
Videos from today.
https://www.instagram.com/p/CudZbYTyTm4/?igshid=MzRlODBiNWFlZA==
The second rep on the front squat double was not nice. Really struggled to get enough air and get that anterior section of my upper body flexed up for a better position.
Lots of work still to be done. I may never front squat again after this challenge.
3 Likes
Some thoughts this morning on my morning walk with the doggos…
Overhead pressing is awesome, obviously. But I feel, that doing it alone Without bench pressing, is having negative sides. Weird. I came and went through all my notes quickly, and when press was last improving the most, and was at its strongest, I was still very much benching at least twice a week. At least.
When I’ve focused on bench strength, I’ve always had to pull away the Press to almost nothing…I always kept it in, but low. Seems I cannot do the opposite to work my press up. I’ve only benched 3x in 6 weeks. And two of those where on the same day lol. I was initially planning to do bench on the two ‘rest’ days on the EES program, perhaps I should have? I’ll toss it back in this week, as in today.
Mental vomit complete. Time for work.
5 Likes
Nice work mate.
These looked smooth. Quality
2 Likes
Bench:
Just a light session today as it’s been a while since I gave it proper attention. So I wanted perfect clean reps and lots of them.
20x10
60x10
60x10
60x10
60x10
60x10 ~135lbs.
Nice little pump by the end. The first workset was sloppy as. But they improved quickly and had it where I wanted it by set 4.
Twice a week.
3 Likes
Quoting this in here mate. Need more goals also, as I’m just flailing in the wind currently. Really since getting back from the US lol. The front squat challenge is keeping training on track…but not much else outside of work is particularly structured or disciplined to be honest. Water is so so, conditioning is only walking and loaded carries 2-3x per week, which is much in the way of conditioning impactful.
Got a second KB today… Now I can do the armour building complex properly. Use the barbell was a pain. Having to warm up like I was doing regular front squats… Just to do a quick complex circuit was annoying, and not at all motivating. Much more accessible with the two kettlebells!
So we have the 5 days per week EES setup already.
The other two days need to include conditioning. I’m now benching those days, so a great opportunity to add the complex in there after it as I’m already warm.
Second goal here NEEDS to be diet related. And I need a deadline. Deadlines create discipline. Discipline drives progress. Progress for me drives ongoing motivation and more discipline. And around we go.
As simo mentions above, more consistent morning and evening protein portions… And no shit snacks!
September 7 - 102.5kg. that’s my goal. I’d rather not eat less, but move a whole lot more instead. I’ve got a flexible diet setup for this, have had for a couple weeks, but have been in and out of compliance almost every other day lol. It never fails when I’m consistent. Ever. I’m going to break it down into smaller milestones, with 105kg being the first goal post, by August 1, that’s three weeks from tomorrow. Then I’ll have 5.5 weeks to finish it off.
Was 107.0kg/236lbs this morning. Will log daily macros/weigh-ins HERE every day for accountability.
So y’all need to just bash me hard for any missteps. I thrive on that shit.
Wisey, out!
9 Likes