Well that was easy. Much easier than expected. Rests were only 3 minutes, too. It’s feeling strong. Could have done 9-10 on first set, and at no point did I think I couldn’t get at least 6 on the half sets, so I went all the way to max volume (6 half sets) and will add weight next time this session rolls around.
DB Chest supported row: weight is each hand.
36x3 feeler.
36x10
36x5
36x5
36x5
36x5
Stronger than last time. Kept rests short, 90 secs max.
Good fun session. Feeling those SSB squats out already, but careful not to load in too much volume tol early. Seem to be a much better squat in terms of being able to concentrate and “feel” each muscle involved. Not sure why that is. I don’t feel this as much with back or front squats. Maybe it’s because there is less overall work in terms of control in the movement. Having the handles in such a comfortable position makes that part easy.
Pretty good. Vids later. Have my first ‘official’ paying wisestrength coaching client coming over soon for a startup session. Signed him on last week but he bailed on me over the weekend lol…so basically a free week of payment for me. He doesn’t know it yet, but I’m gonna give an extra in person session to make that up. Will keep the log posted!
I should probably start pushing my coaching on my IG . Might get other folk on board haha
Coaching session went Great. Kid is keen as hell.
Literally wanting and needing a lifting mentor.
Listened well. Learnt fast.
Was great hearing his story, too. I might leave some of those details for another time, but it was interesting.
I think he’s in it for the long term. Which is great news.
6"4’ tall…227lbs/103kg and leaner than most people.
Went from never having done a deadlift, to deadlifting 60kg better than alot of people on IG with a lot more experience.
SUPER long femurs. Maybe longest I’ve seen . Yet great mobility… And was able to get squatting with 60kg also…
His upper arms also VERY long… Yet Benched fine also after some coaching. Also no issue with 60kg…
He wants to get strong for no reason, and improve the typical areas of physique most young blokes want to improve. Works a physical job, recovery ability still through the roof being young (26), says he is literally never tired from work lol, and showed now fatigue training tonight either lol.
We will be working on daily habits, that we will later in…and he can tick off each day. That’s going to be pretty big for him I think.
Yeah the press is going really well again, really enjoying it. And I find it complements bench a lot at the moment also which historically hasn’t really.been a thing for me…so that’s nice also.
Press! Light day. Get that pump. All 90 seconds rests.
20x10
20x8
40x6
40x4
60x2
55x10 - 121lbs
55x5
55x5
55x5
55x5
Feeling like I’m working well towards my goal with this crazy side quest, which is basically what it has become. Best Press is 90kg. Gotta beat it.
Perhaps I’ll deadlift later. We will see. Big walk with the Fam when the mini queen comes home from school…that should warn me back up. Gotta get back to the office for now though and smash a few more things out before the school bell.
Oh while I think of it, I’ve also been adding stationary marches for the hip flexors and glutes. Did a set of 50 yesterday, one leg at a time, and today…Hello Hip Flexors . Will do more of those later also, but definitely want to walk First before doing them LOL
Squat not playing again today. I did a lot of rehabby stuff yesterday, then took care of a bunch of yard work this morning…seems to have played a part in that. Lol.
Got up early and went fishing again today. Ripper of a day for it!
Managed to actually catch a couple this time lol.
This arvo though, it was time to press.
Press:
20x10
20x8
40x6
40x4
60x2
62.5x6
62.5x3
62.5x3
62.5x3
62.5x3
62.5x3
62.5x3
Didn’t expect too much today… But it moved great with no sign of fatigue or interference from fishing. Work capacity back in top gear with upper body stuff.
Quick is a good session. 11 days in a row, and feeling honestly pretty good. Lower back still not super good, I think I strained it a little again after that 200kg x 5 reps a couple of weeks ago.
Off the plane today…and straight home and into the garage.
Deadlift:
70x6
120x2
120x1
160x5
180x3
195x2
Those watching closely will recognise the DJ Even Easier Strength setup with these deadlifts. Day 3 infact. It’s the only thing I’m using it for. Off days, I intend to squat in some form or fashion.
Press:
20x10
20x8
40x6
40x4
60x2
70x1
72.5x5 unexpectedly Not difficult.
72.5x2
72.5x2
72.5x2
DB Bench:
26x18
26x20
26x18
More weight next time this “lighter” day rolls around for this exercise. (Target was 50+ reps in 3 sets).
Couldnt get them working. Mobilty is great, everything was great in general warmup. Then @ 62.5kg my left knee simply said “No Mate”. Pain in the Joint this time. No idea why. Like at all. Went up to 102.5kg…it said no a little louder. lol. It moved so easy…but hurt A lot. So i shelved them, again.
Eh. On to Bench, which is what i was really there for.
Bench: Medium/Moderate effort day.
20x10
20x8
60x6
60x4
80x4
80x2
100x1
112.5x6
112.5x3
112.5x3
112.5x3
Added 2,5kg this session after hitting the full set of 6 back off sets i set as the target pretty easily. Only 3 back off sets today to allow a small deload.
as convoluted as my progression seems, its really quite simple.
i have a daily rotation intensity: Heavy/Hard, Medium/Moderate, Light/Easy, and in that, im alternating the bench press, and the overhead press.
I’m doing this every day…and the progression model is Hepburn inspired in a sense - A little more each time, but i got it from GCZL a long time ago. Based on his “General Gainz” framework. Ive used it many times with great success infact over the last few years. I have minimum and maximum work amounts for ach effort day, and when those are hit, the weight increases. Usually up to three sessions with the same weight. Sometimes less if its really easy, occassionally more when its get tougher.
Day 1 - Press Heavy.
Day 2 - Bench Medium.
Day 3 - Press Light.
Day 4 - Bench Heavy.
Day 5 - Press Medium.
Day 6 - Bench light.
Each intensity with its own rep scheme as youll work out as i move along.
Rinse and Repeat. Lets see if i cant get PB’s in both lifts before the year is out.
Its bloody fun, and bloody effective, providing you take care of the recovery side of things…and dont go HAM every day. Something like Day 14 today i think.
Day 14? I don’t know. It doesn’t matter, just keep grinding.
Press: Light day.
20x10
20x8
40x6
60x2
55x10
55x5
55x5
55x5
55x5
55x5
Deadlift:
70x5
120x3
120x1
160x5
160x5
Felt quite Snappy. Was tempted to move up.for set 2…Dan Johns words echoing in my head prevented it. Slow and steady will win my lower back strength back.
This is basically what the cool kids these days call DUP
Though iirc the most effective variation (on average and if you’re doing M/W/F) is . . . Medium/light/heavy (I think - always forget the order haha)
Bench! I’m mad, I’m certain of it. Bit it seems to be working. (Again, I’ve done this before).
20x10
20x8
60x7
60x4
80x4
80x2
100x2
112.5x1
122.5x4
122.5x2
122.5x2
122.5x2 - 270lbs
Only three “half” sets, or back offs today as it’s a new load. Felt Great. Was expecting this to be harder.
Deadlift:
70x5
110x3
150x1
160x5
170x5 - 375lbs
160 was feeling Super easy, so as DJ suggests, I went up. 170 felt the same to be honest . It’s feeling quite good. No rush, need to let that lumbar strength come back in its own time. But I think we are onto something here. All I had time for again today.
Another big day Sunday, not unlike Saturday. Was pretty sore and tired…
Didn’t matter. Into the garage at 6pm.
Kept it Really light on the bar stuff.
Press:
20x20
20x20
Bench:
20x20
20x20
Just wanted the blood flow here.
Leg extension:
10x20
20x20
30x20
Leg Curl:
10x10
20x10
30x10
KB Swing:
24x30
30x30
Just a quick pump session. Felt better for it, then jumped in the pool with the kids…that was harder work than the workout. . Made the mistake of throwing one of them into air…10 minutes later my shoulderers were burning after what was probably 25 reps of 30kg Throws .
All good fun.
Great weekend.
Today I will Press again…and deadlift. Looking forward to that.
. Might get other folk on board haha
.