Yeah it what it is!
I’m out of the woods now thankfully. Just wrapping up a few things to close out the week, then I’m off for 23 days.
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Floor Press:
20x15
60x8
80x3
95x1
105x1
115x1
115x1
115x1
115x1
115x1
115x1
115x1
115x1
Pendlay Row:
70x5
90x2
110x1
115x1
115x1
115x1
115x1
115x1
115x1
115x1
115x1
Press:
20x10
40x3
50x1
60x1
67.5x1
67.5x1
67.5x1
67.5x1
67.5x1
67.5x1
67.5x1
67.5x1
DB Incline 30:
31x8
31x7
31x7
Notes:
- very good…
Fin.
5 Likes
I’m curious about the thinking behind your training, if you wouldn’t mind me questioning, what’s the reasoning behind the nearly exclusively singles and what sort of rest do you have between singles?
Of course!
It’s a Doug Hepburn routine I’ve been wanting to run out for a long time now. Based on the user “Twiceborn” from the old forums, and the interaction he had personally with Mr Hepburn himself. My rest times are very short. 1-1.5 minutes depending on the lift.
Doug Hepburn: Power & Pump Routines - Myosynthesis plenty to read here. Matt Perryman regurgitation, but he got it from the old forums.
I just like good basic programming that is heavy and hard, and wanted something phasic that was intended to be ridden for a long time, a long slow burn. As outlined in the link above, the singles begin at 4 sets, adding a single every session until 10 sets. Then add weight and start over. When i stall out on something, that something moves to triples instead (4 triples, building to 10 triples, basically a volume phase)… With a goal of running the triples up to the load that was being used for singles before switching back.
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Thanks, just had a read, interesting as in some ways it’s very different to my current way of training and yet there are definitely similarities, ramp up to something heavy on the big basic lifts and do a load of lower rep work. Interesting system and I spent years doing basic 531 because:
Stuff like this is golden, the marathon not the sprint just solid consistent effort, rinse and repeat.
Thanks for taking the time to explain and link.
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SSB Squats:
22.5x5
22.5x5
62.5x3
82.5x1
102.5x1
102.5x1
102.5x1
102.5x1
102.5x1
102.5x1
102.5x1
102.5x1
Deadlift:
70x5
120x3
160x1
180x1
190x1
190x1
190x1
190x1
190x1
190x1
190x1
190x1
Notes:
- short on time today somehow.
5 Likes
Floor Press:
20x15
60x6
80x3
100x1
110x1
115x1
115x1
115x1
115x1
115x1
115x1
115x1
115x1
115x1
Pendlay Row:
70x5
90x2
110x1
115x1
115x1
115x1
115x1
115x1
115x1
115x1
115x1
115x1
Notes:
- A quick Xmas Morning session before the family all began arriving. Our house this year, and with this unreal weather we have been getting, a damn good choice too what with the pool etc. Third Christmas as pool owners, but the first Xmas day where it’s been used. 32-34 degrees C here all day so far, and still over 30 now at 520pm.
- Floor Press is starting to feel really nice…Pendlay rows are now a cinch at this weight, so in completing those singles pretty quickly. 60-90 seconds max rest for all.
- One more session remains for these loads.
- No accessory work again today, just not enough time really. With all the eating today and the last couple of days, I’m recovering quickly, so am likely to train the lower body again tomorrow instead of waiting until Friday.
- Fastest until lunch, so training was again fasted also, same as the previous session. Doesn’t really feel any different to me if I’m honest, as long as I’ve been up and about for a couple of hours prior, I can train as normal it seems, fasted or not.
- said Lunch included BBQ Chicken, BBQ Pork (wow!), Ham, Turkey, and a variety of Largely healthy salads (mum’s a bit of a health freak - the opinion of the rest of my family, I just think she’s normal and sensible). She makes this Ripper of a chickpea and garden salad, and it’s proper next level delicious, and I eat it until I drop after putting all the meat away. Pretty much cover my nutritional bases in one meal every Xmas day haha.
- Short afternoon nap after eating because I’m certain I hit my stomach capacity limit…then into the pool! With a whiskey of course.
Merry Christmas mofos!
Fin.
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Absolutely Wrecked this morning! A sign of a Great Xmas day!
Up and about though, get the old rig moving…got in a car wash early this morning before it heated up too much. 1 down…I’ll try and roll the mini out tomorrow morning if I’m up early enough. It’s not as dirty as the wife’s car was…it can wait.
26°C apparently right now, though I think the weather man has been consuming too much of his aunt’s Egg-Nogg…as it’s searing out there now already, gotta be over 30°. Yesterday was the same, 26° on the weather report… probably got closer to 35° in truth, it was Proper hot. 26° here is nothing this time of year.
First day of the Boxing Day Cricket Test match, Australia V India. Almost Time to settle in for the start of that, before wandering off and finding something else to do! (Probably jump in the pool). Philly are playing Boston though currently…will get the third quarter in before the cricket starts at least 
.
How good are holidays!
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Who doesn’t love an early morning car wash. Good on ya mate.
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Hotter than hell all day.
SSB Squats:
22.5x5
22.5x5
62.5x2
82.5x1
102.5x1
102.5x1
102.5x1
102.5x1
102.5x1
102.5x1
102.5x1
102.5x1
102.5x1
Deadlift:
70x5
120x2
160x1
180x1
190x1
190x1
190x1
190x1
190x1
190x1
190x1
190x1
190x1
Notes:
- Hot as hell. Never sweated so much during a workout, and I’ve trained in some hot gyms…
- joints felt great though
. - squats went ok. Felt good after about 4 sets, become about the norm. Deadlifts were excellent.
Fin.
5 Likes
Floor Press:
20x15
60x8
80x4
100x1
115x1
115x1
115x1
115x1
115x1
115x1
115x1
115x1
115x1
115x1
Notes:
- that concludes the floor Press cycle, 10 singles, keeping with the 90 seconds rest…gets kinda hard . 2.5kg up next session, and back to 4 sets. If I get time later, I want to get the Pendlay Row 10x1 in also, and will try and Press again also…though last session, shoulder wasn’t haven’t any of it. The rehab stuff really isn’t doing anything IMO, feels like I’m not any closer to fixing that than I was at the beginner of the physio visits…
- hot again…lol
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Right knee has been achy for two days… haven’t trained today, but was active from about 8am until 6pm . Took down the Xmas lights, It’s a huge thing here, with this year us being touted by some as having the best street in the region. Pretty big compliments considering there are 300k people here!
I’m not sure it’s the best, but it’s definitely up there. Ha.
Also spent a tonne of time in the back yard. Repotted pretty well all our potted plants, mowed the lawn, cleaned the pool, jumped in and out of said pool maybe times in between chores . Smoked now, but a very great and productive day with the wife! (Kid abandoned us for some friends lol).
Good day!
Big training session tomorrow morning to catch up on a few things, then I’ve got a BBQ here at the house for lunch with a few mates. Cooking a 2.7kg leg of lamb over the coals (rotisserie) that I need to setup for tonight, and a mate is bringing a few 500gm ribeyes also to cook over said coals. Will be a decent keto feast! (And a little bit of whiskey 
).
Fin.
4 Likes
Didnt lift yesterday as planned. It’s funny how holidays seem busier than regular times…
Did squeeze in a Interval session on the bike though for 30 minutes. That hurt…
Today, finishing off previous session.
Press:
20x10
40x5
50x1
60x1
67.5x1
67.5x1
67.5x1
67.5x1
67.5x1
67.5x1
67.5x1
67.5x1
67.5x1
67.5x1
Pendlay Row:
70x5
90x2
110x1
115x1
115x1
115x1
115x1
115x1
115x1
115x1
115x1
115x1
115x1
DB incline 30:
26x8
31x8
31x8
31x7
Notes:
- The press and Pendlay Row cycles now conclude to go with floor Press from previous session. More weight, and back to 4 singles next time.
- The DB incline work was Solid. One more rep added as per the plan. That cycle will conclude next session itself at 3x8, after which I’ll add weight here also and revert back to 3x6.
- Enjoying these sessions. They are focussed, and fun. I’m still using the short rest times, so they often feel like a giant cluster set. 75 seconds for these exercises. Feels about right. Some sets I’m ready at 30-40 seconds, so I just go. The rows were completed in 9 minutes. The presses were 11 minutes. Treating 75 seconds as a maximum rest time, rather than a Set amount.
- Squats, Deadlifts, and Pullups remain, perhaps tomorrow see how I’m feeling. We have an NYE party tonight.
- Sweating like a one armed bricklayer in Baghdad currently…good. Time to jump in the pool.
- Have eaten like a king the past week , so carrying a bit of watery bloat…will be uploading photos on the 5th Jan, but likely jump back to caloric restriction on the 1st.
Not bad.
Fin.
3 Likes
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Good morning fine people of T-Nation, and a happy New Year to all also. You’ll find me here for the first part of the morning…before I head in and Smash the steak and eggs I’ve got out waiting to be cooked up for my first meal of 2025.
Good morning fine people of T-Nation, and a happy New Year to all also. You’ll find me here for the first part of the morning…before I head in and Smash the steak and eggs I’ve got out waiting to be cooked up for my first meal of 2025.
104.0kg this morning, a nice 2kg bloat gain over XMAS/NYE . Gimme a day or two to bring that water load down, then we get back to business.
skál
6 Likes
First workout for 2025.
SSB Squats:
22.5x5
22.5x2
62.5x2
82.5x1
102.5x1
102.5x1
102.5x1
102.5x1
102.5x1
102.5x1
102.5x1
102.5x1
102.5x1
102.5x1
Deadlift:
70x5
120x2
160x1
180x1
190x1
190x1
190x1
190x1
190x1
190x1
190x1
190x1
190x1
190x1
Notes:
- SSB Squats and Deadlift cycle 1 completed now also. 10 singles. 75 seconds rest. Very hot and humid here again…made them fun.
- Had a fair number of drinks last night . Great little local NYE celebration. But I’d made a deal with myself that regardless of today’s condition, 1pm was training time, no excuses.
- now to get back in the pool.
Fin.
4 Likes
Pullups:
106x5
116x1
124x1
124x1
124x1
124x1
124x1
124x1
124x1
124x1
124x1
124x1
Ezy curls:
30x8
40x8
40x7
40x7
DB incline alternating curl:
11x10
11x10
11x10
Notes:
- pullups were good. A little heavier after NYE . Hence the free extra load on the warmups haha.
- curls. More curls. Much blood pumped.
Fin
2 Likes
Floor Press:
20x15
60x8
82.5x4
105x1
117.5x1
117.5x1
117.5x1
117.5x1
Pendlay Row:
70x5
110x1
117.5x1
117.5x1
117.5x1
117.5x1
Press:
20x10
40x3
50x1
60x1
69x1
69x1
69x1
69x1
DB incline bench 30:
26x8
31x8
31x8
31x8
Notes:
- All loads increased for the main movements, way less volume, so feels like a deload.
- Pendlay rows felt easier…
- DB incline bench was good, with that load cycle now concluding. More weight and back to 6’s.
Fin.
2 Likes
Entry is in for the transformation challenge. Also entering another one via the Macro Factor app. Money attached to that one, wanted a bigger incentive to get a bit silly.
Eaten and drank too much this past two weeks. But damn if I haven’t had a great time with friends and family. Perhaps one of the better silly seasons of the past decade to be honest! A tonne of fun.
I actually have one more week off work, but I don’t anyone else that does aside from my Valkyrie. Will be nice to spend it together, as she has still worked a bit these past two weeks - Hospitals don’t close…
105.7kg this morning. It’s an epic bloated figure (like me), so an inflated starting point…but being that today marks day 1 of this phase in terms of dieting…it is what it is. Probably 104ish in real weight, so put back on 2kg with my wild ride. Lucky I kept training, and kept walking a lot, and a couple holes…or I’d be 110kg.
Have already shopped and half prepared for this whole week, yesterday, wanted this final week of chill to contain not much thinking.
Squats and deadlifts today before the Cricket. Possibly beach late this afternoon if the weather holds.
Fin.
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SSB Squats:
22.5x5
62.5x3
87.5x1
102.5x1
110x1 - 242.5lbs
110x1
110x1
110x1
Deadlift:
70x5
120x2
160x1
182.5x1
195x1 - 430lbs
195x1
195x1
195x1
Pullups:
107x5
117x2
127x1 - 280lbs
127x1
127x1
127x1
Ezy Curls:
30x8
40x8 - 88lbs
40x8
40x7
Glute Raises:
BW x 20
Notes:
- 105.7kg in the AM. Disgusted with that lol. Quite the bloat, and quite the watery mess. Let’s hope that cleans up quickly a provides that lovely motivational boost we all enjoy to begin a new diet phase. On the flip side, what a Stella holiday period as mentioned previously!
- Quick session, just over an hour. Expected with the volume reset at 4 singles.
- Loads increased 7.5kg on squats, 5kg on deadlifts, 3kg on Pullups. EZY curls still have one more workout to complete before a small load increase.
- Left wrist is giving me a bit of grief, mostly on curls, and when positioning the DB’s for Incline Bench, but sometimes just in general life… something to monitor. Massaging the forearm after this…like I said, will monitor. I wouldn’t say it’s getting worse, so probably some kind of minor strain .
- Enjoyed all lifts today though overall. Squats felt quite good, as did deadlifts. The load increase for squats seems fine in the surface, with the load feeling more or less the same. 7.5kg won’t be the Norm, but I want to see what kind of response my old rig elicits. Obviously I’m a lot stronger than 110kg squats…but it’s the tendons that I need to manage, hence the low volume approach. They felt ok coming through the last couple of squat sessions, so we continue.
Fin.
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Squats and deads.
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