DJ EES for Deadlift Day 7:
Deadlift:
70x5
120x3
160x1
170x1
180x1
190x1
200x1
210x1 - 463lbs felt ok.
Bench:
20x10
20x8
60x6
60x4
80x4
80x2
100x1
102.5x10 - 226lbs
Deads were ok.
Bench was great again. My best AMRAP set all time is 107.5x11…and that was a Max Max, failed the 12th rep. Today was not a max. Had two in the tank IMO. This is bloody good.
Quick one today. Mate is coming to train later…I’ve not done enough training for today, so I’ll be joining him also.
Fin. (For now).
SSB Squat:
22.5x5
62.5x5
82.5x5
102.5x3
122.5x3
127.5x1 (lost balance somehow???, and slightly hurt my back fighting to stop the load taking me sideways)
I’m okay…but it was a good burner!
Pissed me off actually. No idea why it happened, something I’ve never had happen before…
Obviously I ended the session there 
.
Fin.
Not feeling great this morning after last night’s mishap. Back is very tight. Feeling like I’ve maybe re-agitated my low back issue. Sore neck also…
I think it is just all strain rather than any tears. QL potentially involved also. And after moving around a bit more…my Achilles on the left leg is a bit weird also.
Just shoot me.
Just playing around, I think I could probably still overhead press lol. Will find out later today…
8-9 hours later…a couple of walks, and some moving around…and trained as normal. Weird.
Press:
20x10
20x8
40x6
40x4
60x2
70x1
72.5x4 (confidence was low with my back scare, so cut it a rep short of the planned 5).
72.5x2
72.5x2
72.5x2
72.5x2
72.5x2
72.5x2…then ended up hitting the full run of 6 back off sets haha.
Deadlift:
70x5
120x3
160x1
170x5
180x5
I expected these to be painful and light. They were not. Infact they felt strong and solid…so I jumped 10kg because it felt good, and that felt great too.
Setting up the house Xmas lights still, so was supersetting press and deadlifts with fitting lights and setting up power and what not .
Up to the roof now…so tomorrow might involve a climb on the roof between exercises, rather than sets. Haha.
Went for another short 10 minutes walk after deadlifts were done to keep things moving.
Good.
Fin.
Deadlift: DJ’s EES Day 8
70x6
120x10
Hatfield Bulgarian Split Squat: (you can work it out lol).
22.5x6
62.5x6
82.5x6
82.5x6
Bench:
20x10
60x6
60x4
80x4
80x2
100x2
112.5x6
112.5x3
112.5x3
112.5x3
112.5x3
112.5x3
Extra two sets of three today. Should be good for 6 total next time it comes around. It’s feeling great. Technically solid. Loving it.
Chest Supported DB Row:
36x3
36x12 - PB
36x6
36x6
36x6
36x6
Same set count as last time, but with more reps, so we increased both the density and total workload here, with no change in rest times. One Can and Should seek creative ways to find progress within their routines. It will help anyone stay interested, especially if you gamify it all. Today I had a choice, last time id used this weight with this exercise I completed 10 reps then 4x5. I could repeat that, and add another set on the end, or I could increase the load and repeat it, or I could increase the rep counts like I did. Another option of course could be that the total rep count doesn’t increase, but the total sets to complete that work decreases, I kinda did that too, then added the extra set again to get the volume bump.
Good session. The bench felt GREAT. Deadlift was just a quick pump for the mind, lower back, and legs. The Split Squats were something for the rest of that area, and felt ok. Haven’t done them in a long time, so they felt quite novel. May or may not do them again.
Good.
Fin.
I had 35 minutes to train today…
And damn it I got that shit done haha.
Press:
20x10
20x8
40x6
40x4
60x2
55x10
55x5
55x5
55x5
55x5
55x5
55x5
Deadlift:
70x6
70x1
120x3
120x1
160x1
170x5
185x3
195x2
2 minutes rest for the press AND Deadlifts. Sweating like a one armed bricklayer in Baghdad afterwards. Straight in shower…dressed just as my mate turned up for my ride to the PUB haha.
Good.
Fin.
A little hungover… mates 40th last night. You do what you gotta do haha.
And today, that’s Bench.
Bench:
20x10
20x10
60x6
60x4
80x4
80x2
100x2
112.5x1
122.5x4
122.5x2
122.5x2
122.5x2
122.5x2
122.5x2
Wowsers. This felt great. Warmups didn’t feel nice…felt weak and slow. But i loaded 122.5kg anyway and had a go. And it was actually pretty comfortable. Starting to dominate this weight already, which I great. I left a set spare to take on another session in 6 days time rather than rush the progression too much. After that, 125kg will be loaded.
Good.
Fin.
your bench goes up when mine goes down. LOL
Feel free to keep going down.
(Let’s ignore the fact that I’m no longer working on the squat ).
lmao, thats a good point
Hotel Workouts last two days. Very little time…so hit a Pushup/Bulgarian split squat super set yesterday.
Pushups X 15
Split squats X 15
Repeat X 5.
Then early this morning before first meeting:
Same again, but this time no rest between sets, repeated until I was over it. .
Got 6 sets before my quads begged for mercy.
Normal lifting tomorrow.
Fin.
All that body weight stiff will probably have you moving really well when you get back to the gym.
I Disagree. LOL.
Quads were tight and toasty this morning…but they ironed out well enough just with some walk around, So MAYBE you are right, 
Press:
20x10
20x8
40x6
40x4
60x2
67.5x6
67.5x3
67.5x3
67.5x3
New load this session, so a deload in volume.
Deadlift:
DJ EES Day 11:
70x8 (couple of extra reps here for them sticky quads).
120x3
160x1
170x5
170x5 Felt no need to go any heavier today. Just grease that groove and move on.
Back to work! Hopefully more time for a longer session tomorrow. Have a doctors appointment this afternoon so needed to get back to the office and get some stuff done.
Seeing her about my lungs. Something aint right…Was experiencinh shortness of breath after working on the roof on the weekend, then damn near drowned at the beach sunday arvo LOL. Easy surf, so i headed for the sand bar out the back (its only 3-4ft deep at most on the bar, and the channel is only 20m wide to get to it - for perspective, i can noramlly get almost the whoile UNDER water). Luckily i’m not an idiot, and we always head on there in atleast a small group. Got probably 15m accross and literally almost instantly ran out of gas. It was like a light switch that someone has shut off on me. Had to get a mate and my wife to assist me to the bar WTF. Then i reckon it took 10 minutes to feel like i had my breath back enough to start looking for a wave to catch back to the beach. This was also a fucked experience…as i ran out of breath in a matter of meteres and had to ride the rough as fuck wave with my head up LOL. Fell off said wave in the channel again…so had to sheepishly float on my back until i could get a wave to smack me back the short.
Now…i dont do alot of direct cardio…but i can swim out to the bar and catch wave after wave for an hour any day of a Normal week, hence my concern…
Strength hasnt been down at all, though the second set of 170x5 deadlifts had me huffing and puffing, and took 2-3 minutes to recover from. WTF…it was light. it is light. Its a nothing weight on any system in my body on a typical day. So something aint right. Even sitting here now an hour later, my breathing feels a little tougher than it should be, strained even.
Last week, i think I may have had a bit of the old Covid. My daughter had it, was sick for maybe three days, recovered fine and quickly, but ive sort felt a bit “off” since then - i didnt bother testing as ive never been greatly affected by it.
Heart rate and BP seems ok. See what my quack says, shes a good egg.
Maybe i’ll come back later and get some DB work in. Light bench tomorrow so i have the capacity - should be fun breating through those sets LOL.
Fin.
deff sounds like a virus infection effecting the lungs (to my totally untrained eye)
No idea aye. It ain’t right.
I’m not particularly unfit lol.
The feeling I had in the surf was STRANGE man. Muscles lost their go along with my breathe. Like my sats were Low as hell or something. I Was tired before, but not dealthy so, and shit, I’ve gone to beach on 2 hours sleep and a hangover haha.
I’m as far removed from hyperchondria as you can get. Typical bloke and have to be forced to the doctors . (Wife making me go in this instance - don’t marry a nurse people).
Press:
20x10
20x8
40x6
40x4
60x2
70x1
75x4 - 165lbs
75x2
75x2
75x2
New load = lower volume.
Deadlift: (day 13 DJ EES).
70x8
120x5
160x1
170x5
190x3
205x2 - 452lbs
Press felt great! So close to PR’s now I can taste it. Only 2kg below my best all time set of 4… And again, this was RPE 9 today. So in the next couple of weeks, I think I’ll make another 2.5kg jump and set the PR…
Deadlift was pretty alright today so was reasonably aggressive with the load jumps. Was still easy, as is the plan with those.
Good session. Need to do get the accessories going again but was still quite sore from the pushups and split squats lol. Tomorrow I rest the deadlift, so will get some leg work in. Hopefully from squatting…
Fin.
Hahaha, reminds me of a couple years back when I was having a coughing fit so bad all I could do was army crawl across the floor. A few weeks into some bad coughing. Got a “you can either go to your doctor tomorrow, or we’re going to the emergency room right now”. I opted to see my doctor.
Turns out I had both adenovirus and pneumonia, but would rather suffer than see the doctor, lol.
Hope you get this all sorted quickly.