So you are basically pressing every session? That sounds interesting.
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For now, anyway.
Strength wasn’t improving enough on it. I’ll press every day until I get a PB. Or my elbows explode.
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Ahem.
Press:
20x10
20x3
40x6
40x2
60x1
62.5x6
62.5x3
62.5x3
62.5x3
62.5x3
62.5x3
62.5x3
Block Pulls 150mm:
70x5
120x3
160x1
200x1
200x3
200x3
200x3
Ezy Curls:
27.5x8
41x9
41x8
41x8
Notes:
- Great session. Press felt amazing.
- Block pulls felt great, and were starting to feel very light by set 3. Zero fatigue from yesterday it seemed. Though I like this variation for it’s no fuss factor in terms of fatigue adding.
- Curls were done for the girls, or guys, as is often the case…
Very good.
Fin.
5 Likes
SSB Paused Squats:
22.5x5
62.5x3
82.5x3
102.5x3
102.5x3
Press:
20x10
20x3
40x6
40x2
55x5
55x5
55x5
55x5
55x5
Notes:
- Squats were ok. Still having some hip issues. Some extra mobility stuff between sets made the second set problem free. Maybe needed more warmup today, too much sitting maybe at work.
- Press was fine. Moved well. Felt heavy in the rack position, so chose to forgo the top set. Easy light 5x5 with two minutes rest.
- Elbow, shoulder, hip stuff to finish.
Good.
Fin.
4 Likes
Press:
20x10
20x4
40x6
40x3
60x2
75x1
75x1
75x1
75x1
75x1
Deadlift:
70x5
120x3
160x2
212.5x1
212.5x1
Notes:
- TIRED today. 4 hours sleep maybe…just kept waking up annoyingly after 2am…gave up at 630 and just got up, went for a good walk to wake up a bit more. That worked…so got going with my work day.
- Felt ok going into the Press, but it felt heavier than I expected. Got the singles done and moved on.
- Was getting tired warming up for Deadlifts. Almost wasn’t going to bother, but figured I load up and just see what was what. Two singles and called it a day. Happy to Atleast get some work in.
- Early to bed tonight, will take some melatonin and just get the job done.
Fin.
3 Likes
Press:
20x10
20x5
40x6
40x3
60x2
65x6
65x3
65x3
65x3
Chest Supported DB Rows:
42x8
42x8
42x8
Notes:
- Press felt better today. Kept the volume lower.
- DB rows were great. Hard, but great. Got the 8’s this time…only just, last rep on all sets difficult… especially the last set. Quite the rest pause before last one haha. But good to get it on the second session after only 3x6 last time. Up another 1kg we go. PB Everytime I pick them up lately. Just narrowly keeping up with weight increases. Might even be a better idea to drop back to 0.5kg from here, we’ll see. I had planned to do that above 40kg…but I kept improving and keeping up. Perhaps one more 1kg jump.
It’s too much for you, bird.
Fin.
4 Likes
Very late one today…
Kept everything easy.
Press:
20x10
40x6
60x2
60x2
60x2
60x2
60x2
Deadlift:
70x5
120x3
120x3
120x3
120x3
Hip flexor stuff
Shoulder stuff.
Fin.
2 Likes
Deadlift:
70x5
120x3
160x1
200x1
212.5x1
212.5x1
212.5x1
212.5x1 - 468.5lbs
Press:
20x10
40x6
40x3
60x2
70x1
75x1
75x1
75x1
75x1
75x3! - 165.3lbs
Front Plate Raises:
20x11, 10x12 (drop set)
20x11, 10x13 way stronger second time… typical. 44.1lbs and 22.05lbs
Notes:
- Deadlift felt better today. Still a little slow. Happy with 4 singles.
- Press was great. Stronger than last heavy day. 4th set was flying, so we amrapped…and a comfortable enough 3 reps. Very happy with that, I’m seeing progress as I had hoped. Up again next time, maybe 2.5kg again seeing that I got the triple ok. I didn’t have a fourth rep in me I don’t think, but I could have used a little more weight. Call it rpe 9.5. not a max, but close. Definitely a Hard effort.
- Something different for the shoulder stuff. Still completed the internal/external banded rotation stuff afterwards.
- Sleep was Terrible last night. Maybe 4.5 hours of good sleep. The wind here last night was Immense. Frequent gusts up to 70kph that went for Hours. Got up around 7, and it was done, but it woke me continuously. Had half a trees worth of twigs and leaves in the pool I had to sort out in the cool hours after sunrise before work. Great strat to the day actually, as it just meant it got better as it went on
Fin.
2 Likes
Press:
20x10
20x3
40x6
40x3
60x2
65x6 - 143.3lbs
65x3
65x3
65x3
65x3
Deadlift:
70x5
120x3
160x1
200x1 - 440.9lbs
Leg Extension:
20x12
35x12
52.5x17 - 115.7lbs
EZY Curls:
27.5x8
42x8 PB.
42x8
42x9 PB. - 92.6lbs
Glute raises:
10kg added x 20
No weight added x 10 drop set. Glutes and abs on fire…
Notes:
- Press felt great, but fatigue crept in Quickly. Stopped at 4 half sets, 1 over previous session with this weight. Progress is progress. Curiously, the set of 6 was rather straight forward. Good signs all round, this daily pressing period is going Well.
- Deadlift…just felt like doing it again. And it felt good too, just fatigued. Top single with 200kg was plenty for today.
- Accessories were great also. Two PB with the Curls, they are going Great also. And More progress on the leg extensions also. They seem to be increasing much faster than I thought they would, but like other things, I’ve been stronger previously, so I’m just getting things back. But the momentum is great on all things isolation.
- Feeling great again. Got 9 Great hours of sleep last night and woke up feeling quite fresh. It’s been a while lol. Got so tired last night, I don’t remember laying down. I averaged 4.5 hrs per night for the previous 4 nights and that made for extremely difficult deadlifts yesterday, and it was starting to eat my soul…good to get a night back. Hopefully repeat that tonight.
- In other news, I’m back down 2.4kg/5.3lbs in just 4 days. Man I was so bloated. But good to know I actually technically maintained my weight quite well over the past 4 months. Was 105.0kg at the start of that phase, average caloric intake over that period was 3145 per day. So to have not really gained too much weight at all, is a good result. Tape measure showed increases to arms, chest and thighs. And measuring my waist this morning, shows only 0.5cm increase. I measured it on Monday morning gone and it was 4cm larger . Bloat was real. It was certainly nice to have my weight belt not feeling so snug today!
Great day.
Fin.
4 Likes
Big day today. Travelled back up to Sydney to see my little sister for her birthday. Took her and the rest of my family, mum etc out for lunch. Did all that wholesome stuff. Was a great day out.
Got home kind of late, didn’t want to train…but that’s not what’s going on here, and physical effort must be put out forward every day! And lots of walking doesn’t count!
Bench - mid grip. 90 seconds rest between All sets.
20x10
60x6
80x6
90x6
90x6
90x6 - 198.4lbs
SLDL:
70x8
70x8
70x8
70x8 - 154.3lbs
Notes:
- Happy to have done something. Mid grip was different…plus I havent benched in a couple of weeks with my right shoulder not liking the movement. It felt good.
- SLDL’s for the stretch after a lot of driving and sitting and chilling today. Good controlled reps, looking for that stretch every rep. Less about load, as 70kg is Nothing.
- First day I have Pressed in a while. Though, I did actually do 2 sets of 10 with the bar during the warmup before deciding to bench. Today is the light day for Pressing, looking to make today a DB incline press, but couldn’t be bothered changing the plates on the Olympic DB handles .
- Made some dietary changes recently, put that into motion last weekend. Been a week now, and I’m feeling pretty bloody good. A damn sight better than I was. 105.2kg this morning. Almost done with the bloat removal, might be done a fraction more tomorrow, then we go to work.
- I basically removed MOST of the carbs I was eating (I averaged 306gm per day for that 11-12 weeks), they weren’t PARTICULARLY bad foods, a lot of rice. But also, some tasty foods in there just because I had the macros. Well, it didn’t feel great…so far I’ve averaged just 69gm per day with this change, but also upped my fat intake considerably, doubled it infact. Actually I’ve hit more than 150gm twice this week. Lots of avocado, cheese, steak, and salmon. With lower carb fruits, and a lot of red bell peppers each day and a few other different veggies randomly each day, but keeping them all low carb, just ensuring enough Soluble Fibre is present each day. Unreal difference in the way I’m feeling so far to be honest. Hopefully it keeps up.
Fin.
3 Likes
Press!
20x10
20x4
40x6
40x3
60x2
70x1
77.5x1
77.5x1
77.5x1
77.5x1
77.5x3 - 170.9lbs
Deadlift:
70x5
120x3
140x10
Notes:
- Short on time again today between work a family dinner. Squeezed this in.
- Press was awesome. Lots of power in it…The 4th set once again felt FAST, so for the 5th, i took my AMRAP option…and got 3 reps again. I really should have stopped at 2 reps, as the 3rd rep was a Huge Grind. The weight stopped, maybe even dipped slightly…i kept pushing, and it started moving again! Hardest triple i’ve ever done period. Well, i guess i Move on to 80kg next heavy day. Crazy that i’m back here this quickly - Not complaining.
- Like i mentioned, was out of time, a very quick warmup for deads, then into a set of 10. Just enough reps to feel it.
- I have more time tomorrow, today i have to travel an hour each way to a job site…then was invited to a breakfast…then had to grab fuel on the way back as I took the silly mini instead of the family car, because twisty roads, meant i never returned home until 1pm, and had several emails to attend before training and dinner. Speaking of breakfast, which i dont normally have…I wasnt willing to sway from my very low carb approach, so asked the waitress for a custom order. 4 eggs, double bacon, a whole avocado, and the chicken breast and greens from one of their burger options. BEST. Not only did i get what i asked for, i wasn’t charged more than their regular big breakfast, i got 5 eggs, and ~ 200gm of chicken breast with some kind of Italian seasoning, and some crazy looks from the Contract admin guys attending the breakfast LOL. Didnt need to eat for 8-9 hours after, only just finished dinner…a 340gm new york steak with a bit of grass fed butter melted on top, a Heap of red bell pepper, an absurd amount of spinach, and finished off with an orange.
- Why i ever stray from this form of eating is beyond me. Been 8 days, and I just seem to feel better and better.
Fin.
3 Likes
Decided to take a few days off from Pressing after peaking quit hard. Which was fun.
3-4 days maybe, then back into it.
Last two have been a Lot of walking with the pooches. They’ve loved it.
-
Today just played around alot with the squat. Still have an adductor complaint…thought it was ok, but squatting 120kg tonight proved otherwise lol. Felt DAMN easy though otherwise.
-
Pulled the weight back to 80kg and just did a heap of light work, 2’s and 3’ playing around with stance etc to see if i could find something that didnt cause hip shift, which is the likely cause of the upset adductor. Did find something…barefeet and wider. Hit 5-6 doubles there and moved on to some bulgarians. 1x8 with bodyweight, then 1x8 with a 4kg kettlebell. Felt easier with the kettlebell. Good stretch.
-
Been watching a bit of Pete Rubish lately on the Tube, and he’s been doing Only bulgarians for a while. Not sure Who hurt him…but i’m considering doing this myself, and using it as my primary squat pattern, and using the leg extensions for quad volume, and leg curls for hambones. Basically just creating a leg day that i can insert a couple of times per week. Big day on site tomorrow, so MAY take another day for this deload. See how i feel.
-
Diet is going GREAT. Feeling incredible to be honest. Very level headed, sleeping easy, FULL of energy. Down to 104.8kg and starting to move consistently downwards. Figure i gone past the bottom of the water weight loss now, probably around 105kg, Which about checks out with BMR estimates over the last few months - about 2.2kg of actually weight gain. Not bad. Average carbs so far have only been 87g per day. Average Fat 135.6gm, and average protein 204, for 2351 average. So i could eat a little more, with 2450 being the target. Have a small night out with mates on saturday, i’ll just save it for that.
Fin.
4 Likes
Friday.
Press:
20x10
20x5
40x6
40x3
60x1
65x6 - 143.3lbs
65x3
65x3
65x3
65x3
Chest Supported DB Rows:
43x8 - PR
43x8
43x8 - 94.8lbs
Notes:
- Felt good this afternoon, so into the next press specialisation block. Repeated the previous medium day workout as a start point, didn’t feel the need to peel any weight off. Still feeling strong.
- DB Rows again another PR here for both reps in a single set with the load, and volume. Hard AF, but it’s felt the same for a few sessions now . We grind out the progression until we Cannot.
- Short one today, want to put in a bigger effort tomorrow with some deadlifts and leg work, Quads and Hams. Glutes are bloody sore from those warmup bulgarians . Lucky I didn’t get silly…but also glad I did it for the adaptation.
- Very good. Not a lot of carbs today, less than 30 so far. Been eating a Beef roast I cooked up a few days ago at most meals. Amazing stuff…maybe I’ll bring about the food photos moving forward. 320gm of roast beef cooked weight(it was pretty fatty), along with a whole avocado and a whole large red bell pepper. Snacks have just been apples and oranges all week and they’ve been awesome…oranges unusually good lately.
Saturday.
Deadlift:
70x5
120x3
160x10
Notes:
- Very quick one today again. Got some work in though. Big day with the family, then had an AA meeting with the boys. Hadn’t gotten together like that in 12 months! Things got a little loose. I maintained the status quo with dinner, an Excellent Steak, mash and veg meal from the pub kitchen (I know them well, they add two eggs for me , which actually made the meal Perfect).
- The ten Bourbons I drank thereafter were not in my plans . Then a small kebab at the end of the night while we walked the 45 minutes home…they have a kids sized option, which is still 1000 calories , so I ordered that.
- 17000 steps yesterday, my feet can feel those this morning lol. I’ve got some mild plantar faciaitis I’ve been dealing with currently. Fine to walk around on, it’s when you stop, then walk again (like getting out of bed) that it hurts the most, but only for about 30 seconds while I walk it out.
I did allow for an extra 1000 calories haha, but I went over that 
.
Straight back on to the regular menu today, like to have had Zero Net effect come this time next week.
Heavy Pressing today. Looking forward to it…but maybe later in the day after I Know Im rehydrated
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I’m in awe of the fact that you had 10 bourbons and still walked home. Impressive. lol
1 Like
. When they are spread over 5-6 hours…doesn’t seem that many
I’d still be drunk. lol
. Pretty sure I was when I woke up at 4am to go to the loo…the old zig zag walk, watch out for the door frame, still hit the door frame.
Hit it again on the way after telling myself to be careful again…
Kick the bed with little toe…
Pass out on pillow to complaints from wife
2 Likes
Press:
20x10
20x3
40x6
40x3
60x2
72.5x1
80x1 - 176.3lbs
80x1
80x1
80x1
80x1
Leg Extensions:
20x12
37.5x12
55x20 - 121.3lbs
Pullups: weight is me in training gear, and a tonne of water on board haha.
106.5x1 - 234.8lbs
106.5x9
106.5x5
106.5x5
Laying Single Leg Curl:
10x10 - 22.5lbs
10x10
Glute raises:
106.5x20
Notes:
- This was a Great session. Took the appropriate steps to ensure proper hydration, went for a brisk walk for 30 minutes, By 1pm I had no signs of any hangover.
- Press was pretty good, not bad considering this was my 1RM only a few weeks ago. Just hit the 5 singles and moved on.
- Leg Accessories were great..the single leg stuff is going to be a theme for this period.
- Trained fasted, then smashed this. There was more Haloumi…but I ate it. There was also more avo, ate that, too.
Fin.
4 Likes
…
Doesn’t seem like the meetings are working!
2 Likes
Anebriated Animals.
1 Like