Haha thanks mate. Not even warmed up yet I hope 
1 Like
It felt good thanks mate.
Really hoping this is the start of something fun.
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It felt good thanks mate.
Really hoping this is the start of something fun…a bit sore today in all the right places. Couple more days and I’ll squat again.
Will bench in between.
2 Likes
Congratulations to any KC Chiefs fans stateside! Was a great SuperBowl.
I was just happy SF lost.
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My neighbour is a SF fan and was in Vegas for the SB. He got tickets 6 months ago and was going no matter who made the final
He was so happy when SF made the final. He must be gutted now.
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Yeah that would be hard to take lol. I’ve been a Texans fan for some time now…been a tough few years for us! lol. I was over the moon when we beat The browns in the playoffs despite being belted the following game 
But yeah…being a Texans fan meant i was always following KC into that Bowl’. Most of my NFL following friends here are SF bandwagoners from a few years ago, except for two (1x Browns, and 1x Giants fan).
1 Like
Finally got another session in…think I’m out of the woods with the head cold.
Squats:
A lot of warm up work required here. Leg extensions, marches, bird dogs, the works.
20x5
70x2
70x3 better after a couple more warmup reps.
90x2
110x14 breathing squats. 2 more than last time.
Bench:
20x13
60x6
60x4
80x4
80x2
100x2
110x1
120x5
120x2
120x2
Down on power here. Expected.
Chest supported db rows:
29x18
29x18 was not expecting to match first set…
29x14 made the 50 reps…weird. ill take it and move on next time.
Good.
Fin
4 Likes
first this
and then this
Err yeh no shit Sherlock.
Good work though mate.
2 Likes
Press:
20x10
40x7
40x5
60x2
72.5x1
80x3 wow…proper 100% effort here. Not a gram more could have been lifted .
80x1
80x1
80x1
Barbell Curl:
20x10
30x5
36.5x5
42x8 - PB.
30.5x12
Suitcase holds:
30.5kg x 35 seconds each hand
30.5kg x 35 seconds each hand
No rest.
Just a bit of an add on to yesterday’s work on top of the regular press session.
Fin.
5 Likes
30 minute walk with the fam after dinner. A new household rule. Working well so far.
It’s mandatory walk regardless of what anyone has had on that day . Legs were sore from yesterday, made it more fun.
Daughter chose the bike today, so went off zooming back and forth, which got the Doggo doing the same . We walk her off leash most of the time, top doggo.
Fin.
5 Likes
Bench:
20x10
20x8
60x8
80x4
100x2
112x9 - 247lbs
112x4
112x4
Barbell Curl:
20x8
27.5x16 - 60.5lbs
27.5x8
27.5x8
27.5x8
Pump City. 60 seconds rest between curl sets. 120 seconds between bench sets.
Quick in between session before tomorrows Deadlifts and Press.
Fin.
3 Likes
Press:
20x10
20x8
40x6
60x2
70x1
75x3
75x3
Deadlift:
75x5 (it was on there…)
120x3
160x2
180x1
190x8
190x2
Felt like benching yesterday impacting today’s performance lol. No longer used to the daily concurrent efforts it seems LOL. Stupid head cold mini layoffs.
It’s all about momentum with the daily stuff. Might need to real it back a bit and build it back up. Or just keep this going with more rest days. Works wonders for deadlift and squats.
Fin.
4 Likes
3 Likes
Hmm Stressful week of work so far…travel left me little time to really dig into anything training related. Eh, happens.
Bench:
20x10
20x8
60x6
60x4
80x4
80x2
100x2
120x1
130x1
130x1
135x1
120x3
Deadlift:
20x8
70x5
120x3
160x1
160x1
190x1
Barbell Curl:
20x8
20x8
20x8
20x8
20x8
30 seconds rest for a good pump to finish what was a little disappointing and dissatisfying session…lower back feels really fatigued today, and that sapped power everywhere it felt like. Didn’t push any volume for deadlift as a result.
Hopefully today marks to beginning of a return to my regular training momentum…got about 12 days before I travel again, should be enough to get that all going again, and next trip away I will get opportunity to train in the AM’s.
Fin.
5 Likes
Press:
20x10
20x8
40x6
40x4
60x2
70x1
75x3
70x3
70x3
Deadlift:
70x5
120x4
Then every minute on the minute -
120x5
120x5
120x5
120x5
120x5
120x5
DB bench: weight is KG in each hand.
36x5
46x6 PB.
Fin.
4 Likes
crossfit ?
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Or the og EMOM - Westside dynamic effort days
2 Likes
Hahaha You guys.
Was more an effort to suffer. Haha. Did something similar today with bench.
In actuality, just looking for something different for a light day variations.
2 Likes
Quick session on the lunch break.
Bench:
20x10
20x8
60x6
60x4
80x4
80x2
100x2
100x2
100x2
100x2
100x2
100x2
100x2
100x2
100x2
100x5
Every minute on the minute for 10 minutes. Sped it a little towards the end to finish before the 10 minutes was over. Strangely still had 3-4 reps in the tank on that last set lol.
Deadlift:
70x5
120x3
160x1
160x1
200x1
220x0 - oops. Haha. Turns out 3-4 deadlift sessions does not magically bring your end strength back.
Quick sweaty session. Then in pool …then back to work.
6 Likes
missed a couple of logging sessions lol.
But yesterday:
Deadlift:
70x5
120x3
160x5 - 352lbs
160x5
Press:
20x6
20x6
40x6
50x5
50x5
Pendlay Row:
70x5
80x5
90x5
100x5
110x5 - 242.5lbs
Barbell Curl:
20x8
30x5
37x5
42.5x5 - 93.7lbs - Creeping closer and closer to 100lbs here, the first stop goal for no reason for this lift.
Was a good session. Needed a light sort of pumping session without any extra fatigue, was a little meh after the weekend…had a trip to city overnight friday, got home at 7pm saturday, straight in the gym for some squats. They felt horrible, but it stretched me out quite well after 17000 steps, probably 3000 of those with a 38kg daughter up on the shoulders. Ordinarily i make her walk everywhere on these day outs, but i wasnt sure i’d get any training in so took the opportunity to do an extended loaded carry, LOL. FELT IT on sunday. Wowzers.
Sunday was yard work day. Smashed that ouy then had to help both the parentals and inlaws with variaous tasks at each of thier houses…
Got home around 5pm and straight into some bench work. Wasnt feeling like doing anything, but just doing Something is good for the soul. Worked up to 130kg for a single and packed it up.
Getting the momentum back.
So far today ive done some squatting, which is Still not feeling any good…LOTS of paused singles.
Paused Squat:
20x5
70x3
90x1
100x1
110x1
90x1
100x1
120x1
120x1
Back to work for another hour or two, then i plan on getting in some benching and more deadlifting. I’ll be back…
5 Likes