https://www.instagram.com/p/CvEUCu0yi7f/?igshid=MzRlODBiNWFlZA==
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Ideally I want more protein. But I’ve been feeling good and recovering fine, so been putting a few more carbs in with rice.
Pay no heed to the calorie amount. I’ve got that set a minimum target for every day. And maximum of circa 2700
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In other news, while in the shower today…I experienced some final destination Shit!
Wife’s razor…she put it on a different shelf than normal. The wrong shelf, standard wife BS right. Anyway, me shampoo is on that shelf. I grab it, knock the razor off said.shelf in the process - because it Shouldn’t be there woman - and it falls and in rather uneventful fashion, hits my small toe. I feel nothing. I pick it up and put it where it should be.
A moment later i look down at the floor and see an epic red river. Damn thing sliced my little toe open nicely.
What’s that about? Of all the places it could land, it lands Blade down, on my rather small little toe.
20 minutes later it’s stops bleeding. 
Wife’s reaction?
5 Likes
This made me laugh. Hope your toe is ok mate
Haha totally fine. Was just a very WTF moment
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Squat:
20x5
60x2
100x1
120x6
120x3
120x3
Press:
20x8
40x6
60x2
70x4
70x2
70x2
70x2
70x2
Up right row:
17.5x20
17.5x10
17.5x10
17.5x10
17.5x10
EZY Curl:
17.5x20
17.5x10
17.5x10
17.5x10
17.5x10
17.5x10
17.5x10
Good.
Squats were great actually. Technique a little off in top set…but 3rd set was exactly how i want it to look.
Press was STRONG. Had 6 in me at full effort IMO. Dan Johns program was done wonders for both I think. The movements are so engrained.
I’ll have to do a write up. I’ll get to it, need to gather the thoughts.
For now though, I’m heading down the GCZL General Gainz path, which I’ve always enjoyed. It’s another great way to further engrain movements.
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Felt Great today. Honestly really Strong and confident in that strength. Press hasn’t felt particularly good the last two months, but a few days away from it and reduced fatigue and allowed the potential to show through. Conservative estimate put its at 83kg for a 1RM, not Amazing, but best it’s been in a long while.
A PR is inbound this year, I know it…and knowing it, is part of the solution to realising it.
Squats just feel stronger and stronger every day. Really starting to find an understanding, and being shown the potential of what a good front squat for me can produce in the back squat.
Still no real deadlifting. Still not 100% confident in my lower back to really start work on that lift. The plan though as I move along is to get an exposure to the lift once every 3 days.
I’m working on a 6 days rotation, that sees two rotations of the squat in that time, and once through each for press and bench (alternating between them daily). Today was what will become Medium Squat day/Heavy Press day. Tomorrow is Light/Easy squat day with Medium Bench. And so on and so forth.
Better laid out, the main work looks like this:
Day 1: Heavy/Hard Effort Squat + Heavy Bench.
Day 2: Medium/Moderate Effort Squat + Heavy Press.
Day 3: Light/Easy effort squat + Medium Bench.
Day 4: Heavy/Hard Squat+ Medium Press.
Day 5: Medium/Moderate Squat + Light Bench.
Day 6: Light/Easy Squat + Light Press.
1-2 accessories each session - mostly rowing movements and arm work, high reps, short rests.
I think puting the deadlift onto days 2 and 5 might be the go. With a heavy/medium/light rotation that would obviously take 9 days to get through. But like everything else, I’ll let recovery and fatigue management guide the way.
Also preliminary thoughts have me thinking the light squat day will be a front squat. Keep it nice and fresh. Or maybe not. Kind of enjoying back squats for now.
SSB bar is another option. They could be used cyclically, every 3-6 weeks or something, but it’s important that I implement variations to keep myself interested.
In other news, today marks 18 days without a rest day, 18 days of squatting every session also. Knees are feeling great, what everyone else would likely call “feeling normal” I guess. No issues to speak about. Exposing the tendons to the blood flushing constantly is keeping them healthy, without overdoing the efforts, makes for nice feeling kneebones.
Mobility in the ankles, knees, hips and shoulders is fascinatingly great currently also. Warming up for squats taking nothing more than sitting in the deep squat position for a couple of minutes, moving around a little bit while down there, then going a few front squats with the empty barbell, again feeling around in the hips and thoracic while in that bottom position.
After that, it’s bar up on the traps, and away we go. You’ll see from my warmup sets, that it all turns on crazy fast. Pressing might be as simple now also, but history tells me keep those warmup reps in there for any pressing movements.
Outlook seems favourable. Attitude is top level. Goals in place for the next month or so.
Fin.
4 Likes
Great stuff, @wiseman83! Your consistency is fantastic, and I love watching how it easy you make it look.
Awesome!
1 Like
Thanks man. Appreciate ya.
I think when training with barbells on the daily, most of that work Should look easy. As it’s the practice that most important.
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I hope you’re right about this. I used to hate front squats, but I’ve really put time in on them over the last couple of years and think I’ve finally gotten better at them. It sounds like you really think there’s carryover and that they have a positive impact on back squats? Even low-bar back squats? Obviously it makes sense that all these lifts help each other out, I was just never sure that front squats had a very direct, noticeable impact.
Anyway, lovely work, and I appreciate all of your thoughts on programming. (Luckily) @simo74 is not as dumb as he looks when trusting you with his programming…
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Also hope I am right. 
I think for me, the carryover comes from keeping myself more upright, or rather the improved ability to do so. I also find my chest/upper body feels “more open”. I’m not sure how to convey this one any better. But bench feels like a nicer movement now, so does the Press.
I’m thinking I need a dedicated hammy exercise also, feels weird not having the stuff leg stuff in there anymore. Perhaps just ham curls will do what I want, which I can tag onto to one of the heavier squat days I think. I’ll see.
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530am up at em. Zombie for 30 minutes…spent that time sucking down a hydration drink and sitting mostly in the bottom of the squat position.
Front Squat:
20x5
20x1
60x1
60x1
80x1 - now, I am alive.
90x5
90x5
Nothing crazy. Just easy work today.
Bench:
20x10
60x8
80x3
100x6
100x3
100x3
100x3
These were Solid. Enjoyed it. Maybe rpe 8 on first set. Added a tempo to the decent on the half sets to make em a little harder. Felt good.
DB Chest Supported Row:
26x16
26x8
26x8
Way harder than they sound with strict 1 minute rests. Last set was almost to fail. Maybe a single rep left in the tank. A nice spot to finish. Will add a 3rd half set when that second half set feels like @7-8rpe.
EZY Bar Reverse Curls:
17.5x20
17.5x10
17.5x10
17.5x10
These are awesome. The pump I get is crazy. Also strict 1 minute rests. Getting that bloody through the elbows and forearms.
Horrible sleep last night, made waking up tougher than it needed to be. I find the best thing to do when you wake feeling like utter dog shit, is to just get the fuck out of bed, hit the pisser, then b-line it to the kitchen for the rehydration drink you had ready the night before. Then just get moving and stretching your old ass out. 30 minutes later you’ll be a half zombie instead of near living dead status, and maybe by the your first work set you’ll understand the task Infront of you.
As always, glad I got up. Actually feel tip top now, despite maybe 4.5 hours of real sleep. Vids later, while I stuff my face.
Fin.
5 Likes
Na, he is that dumb. Just lucky enough to have good mates.
2 Likes
1 Like
20 days in a row ive trained now. And each day, ive squatted…Crazy.
Squat:
20x5
60x2
100x1
120x1
140x3 - 308lbs
140x1
140x1
140x1
Press:
20x8
40x6
60x2
67.5x6
67.5x3
67.5x3
67.5x3
67.5x3 - 149lbs
Upright row:
20x20 - 44lbs
20x10
20x10
20x10
20x10
Ezy Curl
20x20 - 44lbs
20x10
20x10
20x10
20x10
-
Very good session. Its interesting, because the 120kg warmup set i misgrooved…went up anyway. And they felt good. Still some cleaning up to do, but thats coming along nicely IMO. Probably the strongest i’ve felt with squats in a long time.
-
Press is coming along quite nicely aswell. Kept it to just the Four half sets, no hurry here, will add a set next session, or two if it feels easier.
-
All rest times for the compounds are being kept to a strict 3 minutes. Much to the chagrin of my training partner, ha. Oftne i am doing two sets to his One.
-
The accessories are moving well. Its funny how much stronger you feel session to session when starting a fresh movement - felt maybe 5-7.5kg stronger on those upright rows than two days ago, kept the jump to 2.5kg.
-
Just feeling Super positive currently, not just about training, but about everything. I put it down to training being so consistent, and just feeling damn good. A secret hidden benefit to daily efforts in physicality. Another thing i notice, is that time moves even faster when doing this. The days have become almost three fulls weeks in an absolute blink - each day, my time is nearly full up. Sleeping. Eating. Prepping. Working. Training. Family time. Doggo time. Its good, because i dont have time to waste doing pointless things, so i’m finding myself doing much less pointless things. Maybe there is something in that.
https://www.instagram.com/p/CvL-N4Syzn0/?utm_source=ig_web_copy_link&igshid=MzRlODBiNWFlZA==
Fin.
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Squat: medium/moderate
20x5
60x2
100x2
120x6
120x3
120x3
120x3 extra set added here.
3 minute rests.
Bench:
20x10
60x8
80x3
85x10
85x5
85x5
85x5
85x5
90 second rests. Pump city.
Db chest supported row:
26x16
26x8
26x8
26x8 extra set added here.
EZY Curls:
20x20
20x10
20x10
20x10
20x10
Was meant be reverse curls. Oops. 60 seconds rest times, continuously held tension every set to make it harder than yesterday. Got there each set without having to stop.
Not bad Wisey. Not bad.
-
squats were good. Not really difficult. The third half set felt like the second half sheet did three days ago, so progressed there a little without getting silly.
-
bench, light day here. So short rests. Last block I finished on 85x3x10, so started with that weight again but with the general gainz structure. Same volume for this first session overall, so tightened the rest times right up.
-
sweating in the middle of winter in Wollongong…wtf is going on with this weather man. We’ve had like 2 weeks of just amazing perfect pleasant days after the sun comes up. Before it? Sone of the coldest mornings here ever lol. I understand my brothers in the northern hemisphere are copping some messed up heatwaves?. They look nasty as hell, and with this weird lovely “warm” winter weather here, I do start to worry what the hell we are in for come peak southern hemisphere summer. We run similar climatic scenes here like California. Scary stuff.
Fin.
4 Likes
Now you are talking to yourself. Glad I am not the only one who is madder than cut snake. .
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Aussie mate.
Complete nutcase.
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Day 22, days without rest.
Front Squat:
20x5
60x2
80x1
80x10
Press:
20x8
40x6
60x2
60x10
60x5
60x5
60x5
Upright Row:
21x20
21x10
21x10
21x10
21x10
Reverse curl:
21x20 ouch.
21x10
21x10
21x10
21x10
- accessories completed with 60 seconds rest.
- press completed with 2 minutes rest.
- squats were nice and cruisey, as dan john would suggest, a tonic after the last couple days work.
Good.
Fin.
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