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.
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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.
3 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.
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