Pullups: Weight in todays gear.
108.5x5
108.5x5 - 239.2lbs
Loaded Carry of the day:
30kg kb, front rack left x 30m walk.
30kg kb, front rack right x 30m walk.
30kg kb, Goblet hold x 30m walk.
All non-stop.
Notes:
Everything felt great today. Gravity felt easier than normal. Even picking the plates up felt very light. Whole body felt good. Even tried just going straight into squatting without the usual warmup…and it was totally fine. Though not sure that is wise every day LOL.
Bench was great. Felt Easy today. About 10kg easier than yesterday IMO, despite being the same load. Squats also felt this way. First set of 72.5 felt like the bar was still empty. That’s where I want to be. I feel like the issue with the Squat and EES, is not with all squatting in general, but the back squat in particular, especially for those not at all squat inclined, like myself. SSB and Front squats just arent complicated for me when compared to the typical BB back squat. Less “moving parts”, despite them all being “Squats”. Probably in my head, but thats what i reckon. ha.
Deadlifts were better also. Cleaner. I should point out i’m doing them while still in my weightlifting shoes for something different. Its interesting, my hip shift isnt even a thing in the shoes…without them, the ONLY way to avoid the hip shift is to uncomfotably position my feet not only completely forward, but a little turned inwards, 3-5deg. Its not a lot, but it keeps the hips straight, and isnt comfortable. That came about while working with the coach i hired last year. It worked, but i never did feel as strong. With the Shoes on, and thier small heel, i can keep my feet where i naturally like them, slightly turned Out, and the hip shift thing isnt a thing. Weird how such small differences affect how everything moves so much. I find my starting position is way better also, and easier to drop into - doesnt feel restricted. It will take some adjustment, but i’ll atleast give it this 8 weeks of my attention.
Pullups and Carries were fine. Thinking a walk with a much longer distance, and two KB’s, is in order for tomorrow with a rest day thereafter. Next week i will look to revive the sandbag carries. Still a bad taste in my mouth after i hurt my back shouldering the 80kg. LOL. But, it would be re-miss to blame the tools…and not the tool operating said tool.
Happy with today. A little bit sore from the previous two days, but i expected that. Just sore on the benching muscles and pullups muscles.
Bench felt really good though, very snappy all the way to the top.
Squats felt good also again. Almost no warmup required…could have just thrown on the 72.5kg and gotten started. This is a good sign. Didnt get too crazy with the loads. Was able to keep it all tight and poppy to the top set.
Deadlifts felt heavy again. Yesterday they felt like air…today, just no motivation to puill on the bar. Having this problem alot lately - very starnge mental block, considering its my favourite lift.
Pullups and farmers were good. The triple with the pullups felt kinda hard, didnt see a need to go heavier for the last set, which felt much easier. The Farmers gave me a great upper back pump to finish the session. I could have gone on for a lot longer, but i want to cycle the efforts with the carries each session via harder, moderate and easier days. Today being moderate. Yesterday was easy. the first day was interesting…Single arm carries hit differernt - can stilll feel those today!
30kg KB, single arm carry, further this time.
45m each arm. Starts to get tough lol. Just one lap.
Notes:
A neighbor who I see spectating often, but never wanting to get involved (and needs to), said while I was walking with the bell’ “and what muscle does that work?”, I just answered 'Yes". . Reminded me of a Dan John story about the same question.
Bench felt very clean. Bumped up the first set just a little. Decided to keep it for the second.
Squats felt great also. Straight into them.
Deadlifts holding station with how they felt on day five. Which is good.
stayed consistent so far with the carries every day. I slacked off on them last time, maybe did them 1-2x per week. I think they are more important than that.
Another Dan John Quote that I Do remember enough to repeat: The Warmup is the Workout. Exactly how it felt today. Easy. Good.
107.5x1x10 (cluster set with 3-5 seconds between reps max). Might have been a little lighter, i had taken my shoes off…and was 1kg lighter than yesterday in the AM. Big lunch though, so i took that into account with my guess also (couldnt be bothered making the journey back to ensuite LOL)
Loaded Carry of the day:
30kg KB’s farmers walk with 10kg Vest added for a laugh. 65m down the street, count to 20 for the rest, go back up the street.
Notes:
A fun time today. Bench was great and Snappy until the 125 lol, which just felt a bit unsteady, but still moved fast enough. Squats went the same way incedentally…
Deadlifts felt the best they have in a while. I repeated the 205kg…the second rep was way bettter, so went up a bigger jump to 220kg. and it was good, too.
Decided against heavy singles for pullups, not a fan in general, risk vs reward for me.
The loaded carry was awesome. HUGE upper back pump/burn one the way back up my street. I’ve worked out also, that i only need ONE of the straps to keep the vest secure, and will be able to use the other one to add a bit more weight. I think it would safely hold a couple of 5kg plates. I’d like to take that same setup for a full 100m lap next time.
Really diggin these carries. I’m starting to “get it”. They are fkn awesome, and the neighbors are loving it. Today it was raining…didnt stop me. Had one neighbor come outside as they saw me pass by, and yell some banter. Love it. Laughing added another variable i didnt mind at all. “TOTALLY NORMAL BEHAVIOUR AROUND HERE”. LOL. Feeling GOOD. Really Good. Makes me wonder why i dont just use the easy strength methods All the time, or atleast schedule them in cyclically amongst other blocks, especially between more intense periods, rather than a 1-2 week deload.
Single KB Carry, changing hands every 10m for 60m.
Then to get home, I carried the bell in one hand, and a 43kg neighbors kid on the opposite shoulder for 50m (10m into the garage, but stopped out front).
Notes:
Bench, squat and Deadlift all kept at the minimum today. No need to go up. Pullups were good, I’m a little lighter today.
Carries were awesome. They smoke you, but also they don’t. 5-10 minutes after and you dont notice them. Absolutely loving them. Such an efficient and effective way to get in quality work without killing yourself for the next day.
Yesterday was meant to the light 1x10 tonic day, but yeah…forgot that. So we skip it today, unless I feel like it’s a good idea Tomorrow instead, then have 5-3-2 on Sunday, so it might not be the worst idea to just Alot it in tomorrow and focus more on the carrying. Sandbag again next I think. Some bearhug walks sound fun. Picking up more sand over the weekend (it can take 80kg), want to incrementally increase it by 5kg over time. Dad dropped off a 20L bucket this morning I can use to both collect, and store later for adjustments also. I feel Alot stronger picking it up this time around - all that assistance work I’ve been doing for stability and core no doubt.
Speaking of assistance work, I’ve been doing the marching and Copenhagens in the AM, a good way to warmup for the workday actually. Just get in a solid set of each, and get on with my day. Plus I use the marches still in my squat warmup.
Going well. Feeling good. Too many calories today with a cheeky last minute pub lunch with a mate who also Works from home…but can’t see that hampering anything. 103.4kg this morning, the trend line continues to move south slowly, but I’m Actually starting to notice it quite a bit in the mirror, and I just have Far Less to punch on the tummy these days. Less than I had last time I got down to 102.5, so that’s quite interesting. Circa 20% BF now, down from what looked like about 24. So I’m getting happier. Not bad for 103.4kg at 6ft tall…that’s for sure. Looking FAR less Corpulent.
Started out with an overhead plate carry, but after 30m, realized it just wasn’t good enough. Lol. That was 25kg.
So picked up the 60kg sandbag and hugged it for 2 laps of 20m. Better. Good enough.
Notes:
Bench was fine. But the squats were feeling Very good. The 95 felt no different at all to the 75. Very much a warmup weight. But that’s the point.
Deadlift was Flying today. Felt best it has in a long time. Could have just kept increasing the load no problem. 170x5 was nothin. The pullups were a bit lighter today, but So easy, I felt like I hadn’t done enough.
The carries I explained above. Nothing more to add. Just the right amount of work there. After speaking to Simo the other day, I’m going to do a Very long duration carry soon…but I don’t think that day will be tomorrow. The head cold plaguing my entire street and family has FINALLY caught up with me. Sore throat for the last few days, and tonight finally a step up in symptoms haha. Small headache and lots of nose action…and someone is now holding a knife Inside of my throat. Early night tonight, try and bank a few extra Z’s.
It’s got me…but oddly, the rest of my body still feels quite good. I could have trained yesterday I think, but the rest undoubtedly did me good. Still took the doggo’s out.
But yeah it’s a strange one. It’s all sinus now. No fatigue, no aches and pains, nothing else, just sinus. Hopefully it doesn’t progress.
I feel you just added this bit to trigger me personally
Also, I like how your pullups just list the total weight being pulled. Like, we don’t know how much of it is extra plates and how much of it is just your own fat arse.
I will not lie to you, but that 170x10 set was running through mind on that weight selection. Living rent free in my head, it’s getting close to time for you to pay up.
103.7kg is my fat arse. The total weight is in my training gear etc. Those last two sets of 5 felt like a warmup.
. Reminded me of a Dan John story about the same question.
