Swam for 10 minutes this morning non-stop. Just easy going. But never stopped.
Decided to bench again tonight after it feeling so shit last time, so skipped the burpees.
Bench:
20x10
60x5
80x4
100x3
110x1
120x4
105x9
Good.
4 Likes
Enjoyed a great week away with the little one, my best mate, and his two little ones this past week. So much activity. Also alot of alcohol. Haha. We stayed in a resort on an island so the kids basically just ran amok and did mostly thier own thing without is needing to worry too much.
Currently enroute home. Few more hours and we there.
Training will resume immediately. Though we did do a couple of hungover burpee sessions…alot of kayaking, croquet, seemingly endless snorkeling and swimming, and sinking bourbon.
What I do tonight will depend entirely how I fair with todays trip home. Weights if I feel as good as I currently do. Otherwise conditioning.
Progress inbound.
2 Likes
Good to hear you had a nice break mate. Time to get busy.
1 Like
Nothing crazy tonight. Wrecked from the Travel. LOL.
8 burpees.
5 chinups.
6 burpees.
5 chinups
4 burpees.
5 chinups.
Then pushups to failure. Not sure how many…27-28 or something like that.
Then just did some light shoulder press as they were feeling a bit tight and shit. Then some leg extensions and curls for blood flow there also.
Carry-on.
3 Likes
Fark.body felt worse this morning than yesty lol.
Left the weights in the rack again today. But did alot of movement work.
Tibialis Raises. X 25
Bent legged calf raises. X 25
Tibialis Raises. X 25
Knees over toes calf raises X 25
Leg extensions X 25
Leg curls X 25
A few sets of Press with the bar X 10
A few sets of behind the neck press with the bar X 10
A few sets of Full squats with a long pause in the bottom with the bar X 5.
And a few mini pyramids with chins (1-2-3) X 3
And a coupe of 10 minute walks with the dogs so far today.
Body feels better. Feel like I could squat now. Lol. But Ill leave the lifting one more day.
4 Likes
Back into the weights.
Leg Extensions:
10x25
Leg Curls:
10x10 each leg.
Lat Pulldown:
34x10
Deadlift:
70x5
110x3
150x2
190x1
200x6
180x8
Press:
20x10
40x6
50x4
60x1
65x6
60x8
55x8
Chinups:
BW x 9
BW x 10
Volume PB for two sets…
BB curls:
20x10
30x5
35x12
30x10 died like a dog here lol.
Plank:
1x45seconds.
Everything down a little as expected to begin the block. Sometimes I think expecting that, creates a reality. Especially with the PB on chins following it all. Anyway.
6 Likes
Week off eating and drinking stubbies and you still pull 200 for reps. I would take that.
Squats:
20x10
60x3
100x2
120x1
130x8
120x10
Bench:
20x10
60x5
90x2
102.5x1
110x6
105x7
100x7
Seated row:
34x10
52x18
Press downs:
16x10
25x10
2 Likes
Chasing that big pump 
All silent in here ? You good mate ?
1 Like
Busy man! So much work and fam stuff on.
But all good otherwise bud.
Trying to finish up the week currently…then go train hopefully.
Got that damn nerve impingement in my left leg again…killed the idea of burpees for the as it locks up me leg with those range of motions. Lol. So been doing the jump rope stuff and swimming only since that squat session. Not all bad I guess.
Feels better today but still there…have taken more Nurofen, will be starting my warmup soon so hopefully I have ROM.
2 Likes
Got the old rig moving.
Went for a swim first.
Fuck me. 20.5C in the water haha. That’s not that cold…but it was nearly 30 here today so the shock getting in was real. Was going though, stretching and lots of moving about until everything felt good.
Then straight in the garage for deadlifts.
70x5
110x3
150x2
180x1
205x5
220x1
Sick of volume on these so not doing that anymore. Will be making a move back to higher frequency/intensity and low as fuck reps.
Press:
20x10
60x3
70x1
75x3 easy and unexpected.
75x1
75x1
75x1
Chins:
Bw X 1.
Bw X 10
Bw X 10
Bw X 2 extra two reps because last rep of previous set was a bit cheaty.
That’ll do for today. Back tomorrow if time. If not Sunday.
6 Likes
50 burpees this arvo.
Sucked way worse than expected. Did sets of 5 throughout. Felt like 87 sets.
Ha.
Then jumped in the pool for almost two hours…
3 Likes
Must be something in the water. My burpees felt slow today too😁
Haha nah more like the painting of the house yesty…followed by a late night metallica tribute band gig last night lol
Squat:
20x5
60x4
100x3
120x2
135x1
140x1
Press:
20x8
40x5
60x2
65x6
65x3
65x3
65x3
Deadlift:
70x5
110x3
150x1
190x1
220x1
Fin.
3 Likes
Bit tired today. Biggish weekend. It’s like we go back to work to rest from life lol. So chose a bit of a technique day for squats and deads. Just hit the minimum work and leave it. Press I kept a moderate effort.
Probably the burpees and endless swimming yesty contributing. Lol. Much brain fog.
2 Likes
Deadlift: 
70x5
110x3
150x2
190x1
210x2
225x2 very good.
Bench:
20x8
60x5
80x3
100x2
115x2
120x2 also decent.
100x10
Chins:
Bw X 1
Bw X 11
Bw X 10
Pb volume for 2 sets at this bodyweight. Approaching all time pb’s at any weight…I beleive my best was 14 reps weighing like 87-88kg. I’m still 107…I want a rep PB before I add weight to these. Hence still using bodyweight.
Also took my daughter through a Press session.
She’s getting good quickly…
8x3
8x3
9x3 pb. Finally.let her add weight
9x5 come on dad…pb
10x3 pb.
I succumbed today after 4 sessions with the 8kg bar only. Now she has to show me a few sets of 5 before adding any more.
4 Likes
Nice work on these pulls and cool to be training with your daughter
1 Like