A new beginning in 2015

[bobbydigitaloa]

Was looking for a training sesh and saw a bunch of lighter volume work...then saw posts about a tranny tv program.

Ayyyyyyyyyyyy lmao!

[GinjaNinja85]

Sorry to hear about your mate. It's scary to think 1 in 3 of us will get that.

On the plus side, lots of nice bench work there. You say it's light, but you got some serious reps in.

That transgender programme sounds f***ing bizarre. I had to read it 3 times before I had any clue what was going on

[THErunCMD]

Thanks for ruining the show for us . Now I cant watch it.

Sorry about your friend, that is rough. Like you said, I can normally block that stuff out, but when it has been someone closer to me, it has been rough. Best wishes to everyone. Has JP gotten back to you for a makeup session?

Your bro sessions and cardio/met-con always seem insane to me. Keep putting in good work and use your friends struggle as inspiration to live your life to the fullest!

[fittofattofit]

Was looking for a training sesh and saw a bunch of lighter volume work...then saw posts about a tranny tv program.

Ayyyyyyyyyyyy lmao!

Sorry to hear about your mate. It's scary to think 1 in 3 of us will get that.

On the plus side, lots of nice bench work there. You say it's light, but you got some serious reps in.

That transgender programme sounds f***ing bizarre. I had to read it 3 times before I had any clue what was going on : p

Thanks for ruining the show for us . Now I cant watch it.

Yeah guys, I'm very open-minded but I was weirded out trying to get my head around all that. My daughter was telling me to sit there and watch it with her but I thought that pushing bits of metal around randomly made a lot more sense

Sorry about your friend, that is rough. Like you said, I can normally block that stuff out, but when it has been someone closer to me, it has been rough. Best wishes to everyone. Has JP gotten back to you for a makeup session?

Your bro sessions and cardio/met-con always seem insane to me. Keep putting in good work and use your friends struggle as inspiration to live your life to the fullest!

Thanks Austin ... yes, I caught up with JP yesterday and now I'm suffering!





Thursday 13th August 2015

75kg/165lbs

Squats with JP .... first time in 38 days


Warm-up
Paused squats ... 3 second pauses
3 x 60kg (132lbs)
3 x 60kg (132lbs)
3 x 60kg (132lbs)

Squats .... EMOM
Every minute on the minute
5 x 100kg (220lbs)
5 x 100kg (220lbs)
5 x 110kg (242lbs)
5 x 110kg (242lbs)
3 x 120kg (264lbs)
3 x 120kg (264lbs)
3 x 120kg (264lbs)
3 x 120kg (264lbs)
1 x 130kg (286lbs)
1 x 130kg (286lbs)
Felt pretty easy strength wise
but ITB was barking


Superset
Good mornings
12 x 60kg (132lbs)
12 x 70kg (154lbs)
12 x 70kg (154lbs)
with Hanging leg raises
10
10
10


Tri-set
Prowler pushes/GHD sit-ups
Prowler push 100kg+50kg sled = 150kg/330lbs x 20metres arms extended
Prowler push 100kg+50kg sled = 150kg/330lbs x 20metres arms close in
GHD sit-ups x 12
Prowler push 100kg+50kg sled = 150kg/330lbs x 20metres arms extended
Prowler push 100kg+50kg sled = 150kg/330lbs x 20metres arms close in
GHD sit-ups x 12
Prowler push 100kg+50kg sled = 150kg/330lbs x 20metres arms extended
Prowler push 100kg+50kg sled = 150kg/330lbs x 20metres arms close in
GHD sit-ups x 12
My conditioning sucks


Piriformis and glute stretches


50 minutes


The session
This was my first squat session with JP for 38 days. JP had missed out on the session on Monday but he'd had his phone stolen in Barcelona and hadn't got a new one yet so he'd missed my call. At least I was no longer scared .... I'd say I was more in a state of fatalistic resignation
Squats ..... Every minute on the minute
We said we'd go light and easy, so it was EMOM
100kg x 5 .... easy reps
110kg x 5 .... easy reps
120kg x 3 .... easy reps but I could feel the ITB pulling
130kg x 1 .... an easy single weight for me but the right ITB was really pulling. Plan was for just 4 singles but I stopped after two
Bummer about the ITB which had settled down to no pain at all for the last week. Rest didn't work so I think that I'll have to actively work through this
Prowlers
Wow ... this was challenging to my conditioning. I'm glad I'm back into the grind
Aftermath
Today I've got some serious quad and glute DOMS. It hurts to stretch but I know it's time to man up. FukdisITB though

[nwskier]

yes, I caught up with JP yesterday and now I'm suffering!

It's good for ya!

Squats .... EMOM
Every minute on the minute
5 x 100kg (220lbs)
5 x 100kg (220lbs)
5 x 110kg (242lbs)
5 x 110kg (242lbs)
3 x 120kg (264lbs)
3 x 120kg (264lbs)
3 x 120kg (264lbs)
3 x 120kg (264lbs)
1 x 130kg (286lbs)
1 x 130kg (286lbs)
Felt pretty easy strength wise
but ITB was barking

My conditioning sucks

that squat workout looks fun - and makes me miss doing squats
definitely not playing around before going skiing next week.

and get after the conditioning... don't want to be sucking wind behind those Kiwi's

[JohnButz]

Wow! Great squat session!

Squats are an enigma to me. There are days where I feel powerful under the bar and days where I feel like a delicate flower under the bar.

That prowler work is great too. I haven't done any conditioning all week with this crazy work schedule, but possibly if the stars align I'll hit a quick session after work.

[pastorpritch]

Wow dude
That is some serious work. I can only shake my head in amazement

[GinjaNinja85]

It doesn't matter if the squats were light. Doing all that EMOM is insane. You sick man.

Heavy prowler work too. I consider myself quite fit and I'd have been gassed after that. Tremendous work Andrew.

[jeezyreezy]

Squats ..... Every minute on the minute
We said we'd go light and easy, so it was EMOM
100kg x 5 .... easy reps
110kg x 5 .... easy reps
120kg x 3 .... easy reps but I could feel the ITB pulling
130kg x 1 .... an easy single weight for me but the right ITB was really pulling. Plan was for just 4 singles but I stopped after two
Bummer about the ITB which had settled down to no pain at all for the last week. Rest didn't work so I think that I'll have to actively work through this
Prowlers
Wow ... this was challenging to my conditioning. I'm glad I'm back into the grind
Aftermath
Today I've got some serious quad and glute DOMS. It hurts to stretch but I know it's time to man up. FukdisITB though

No doubt you're feeling some serious doms today. All that emom work aiiiiiii!

[fittofattofit]

It's good for ya!

I keep telling myself that but sitting down has become a major decision cos the pain is real when I have to get up again

that squat workout looks fun - and makes me miss doing squats : (
definitely not playing around before going skiing next week.

and get after the conditioning... don't want to be sucking wind behind those Kiwi's

That EMOM shows me up! Speed work like that forces me to go through a full ROM plus it catches up with me quickly aerobically. It's great for my fitness and I know that type of work is where the hypertrophy is as well

The killer for my conditioning is the climb in the Remarkables to get access to the Alta Chutes and Elevator
Those climbs always get me

Wow! Great squat session!

Squats are an enigma to me. There are days where I feel powerful under the bar and days where I feel like a delicate flower under the bar. : D

That prowler work is great too. I haven't done any conditioning all week with this crazy work schedule, but possibly if the stars align I'll hit a quick session after work.

Thanks John! I was glad to get back to the conditioning work ... it showed up the way I've been slacking off though!

Wow dude : eek:
That is some serious work. I can only shake my head in amazement

Thanks Pritch ... he sorted me out for sure!

It doesn't matter if the squats were light. Doing all that EMOM is insane. You sick man.

Heavy prowler work too. I consider myself quite fit and I'd have been gassed after that. Tremendous work Andrew.

Those 5 rep sets on the minute are tough .. it meant I had to get straight into the squats once I had the bar on my back ... take too long and I'm back into it with only 20 seconds break. It was 4,000kg of squats in 10 minutes and that took it out of me. By the time I got to that last set of prowlers I was gasping!

No doubt you're feeling some serious doms today. All that emom work aiiiiiii!

48 hours later and my quads, glutes and hammies all still have serious DOMS!






Friday 14th August 2015

166lbs

Bench


Bench press ... home gym
5 x 50kg (110lbs) ... 60%
4 x 50kg (110lbs) ... 60%
3 x 60kg (132lbs) ... 75%
2 x 70kg (154lbs) ... 85%
2 x 70kg (154lbs) ... 85%
2 x 70kg (154lbs) ... 85%
2 x 70kg (154lbs) ... 85%
6 x 60kg (132lbs) ... 75%
5 x 60kg (132lbs) ... 75%
5 x 60kg (132lbs) ... 75%
5 x 60kg (132lbs) ... 75%
4 x 60kg (132lbs) ... 75%
NOL 45 x 74% Intensity

TFL/ITB stretches

BW ATG paused squats
loads

45 minutes





Saturday 15th August 2015

167lbs

Bro session

Seated cable rows ... FST-7
12 x 75kg (165lbs)
12 x 75kg (165lbs)
12 x 75kg (165lbs)
10 x 75kg (165lbs)
10 x 75kg (165lbs)
10 x 75kg (165lbs)
10 x 75kg (165lbs)
30 seconds rest between sets

HS shoulder presses ... FST-7
12 x 15kg/33lbs per side
12 x 15kg/33lbs per side
12 x 15kg/33lbs per side
12 x 15kg/33lbs per side
10 x 15kg/33lbs per side
10 x 15kg/33lbs per side
10 x 15kg/33lbs per side
30 seconds rest between sets

Calf presses ... horizontal leg press ... FST-7
20 x 250lbs
17 x 250lbs
12 x 250lbs
12 x 250lbs
12 x 250lbs
12 x 250lbs
12 x 250lbs
30 seconds rest between sets

Reverse pec deck rear delt flyes ... FST-7
12 x 105lbs
10 x 105lbs
8 x 105lbs
8 x 100lbs
8 x 95lbs
8 x 90lbs
8 x 85lbs
30 seconds rest between sets

DB incline flyes ... FST-7
12 x 12.5kg (28lbs)
12 x 12.5kg (28lbs)
12 x 12.5kg (28lbs)
12 x 12.5kg (28lbs)
12 x 12.5kg (28lbs)
10 x 12.5kg (28lbs)
10 x 12.5kg (28lbs)
30 seconds rest between sets

wide grip lat pull-downs ... FST-7
12 x 65kg (143lbs)
10 x 65kg (143lbs)
10 x 65kg (143lbs)
8 x 65kg (143lbs)
8 x 65kg (143lbs)
8 x 65kg (143lbs)
8 x 65kg (143lbs)
30 seconds rest between sets

EZ bar curls ... FST-7 ... occlusion
15 x 25kg (55lbs)
12 x 25kg (55lbs)
12 x 25kg (55lbs)
12 x 25kg (55lbs)
12 x 25kg (55lbs)
12 x 25kg (55lbs)
12 x 25kg (55lbs)
30 seconds rest between sets
Tourniquets above the bis/tris

Triceps rope press-downs ... FST-7 ... occlusion
20 x 50lbs
20 x 50lbs
20 x 50lbs
20 x 50lbs
20 x 50lbs
20 x 50lbs
20 x 50lbs
30 seconds rest between sets
Tourniquets above the bis/tris

ITB stretches/hammie stretches
loads

70 minutes

I ran out of time to get in a few more sets before the gym closed but I was kind of glad. Still suffering from some wicked quad DOMS and a little adductor strain after my squat session so I needed to stretch that out and had some pretty painful moments in between sets. Pretty much cycling 30 seconds of FST-7 exercise and then 30 seconds of painful stretching so that I was shaking like a leaf by the end.
Saturday here and the rest of the weekend is free, so I've got lots more stretching planned .... the biggest challenge I'm going to face is stopping the dog from licking me when I'm in a vulnerable position
Have a great weekend guys!

[MainelyMan]

Your bro sessions must leave you gasping for air in a pool of sweat.

[fittofattofit]

Your bro sessions must leave you gasping for air in a pool of sweat.

I was .... when I got home my daughter commented on the sweaty moobs marks on my gym shirt

[Sinaku5]

Sorry about the adductor strain Andrew. I get those from time to time. Hate em.

[JohnButz]

Bench & Bro session! Great work Andrew!

[fittofattofit]

Sorry about the adductor strain Andrew. I get those from time to time. Hate em.

I'm annoyed with myself that I diverted from my original plan for when JP was away ... I was going to strip the squats right back and go for low weight, full range ATG reps and try and stretch out my ITB, quads, hammies etc. At some stage I just decided to take it easy and rest the legs (and lower back and knees) and I'm paying the price now

Bench & Bro session! Great work Andrew!

Thanks John!

Sunday 16th August 2015

167lbs

RPM HIIT cycle/pull-ups

HIIT cycle
50 minutes

Pull-ups .... dead hang to chin-over-bar
10, 8, 8, 8, 8, 8 x BW 50 reps

Roman chair sit-ups
10 x BW+10kg
10 x BW+10kg
10 x BW+10kg
10 x BW+10kg

ITB and hammie stretches
loads

50 + 20 minutes

I still woke with quad DOMS ... 3 days after the squats. Note to me: it's just not worth not squatting .... the devil tells you to stop and then the devil makes you pay when you start again
I manned up for the cycle session ... figured it would help stretch out the legs and add a little bit to my conditioning for skiing in NZ. Pull-ups felt good and were very strict.
The week ahead:
Monday, deadlifts with JP ... first time for 6 weeks and I'm dreading it
Tuesday, squats with JP
Wednesday, flying to NZ and skiing Thursday to Sunday

[koweanguy]

Ah . .the infamous love/hate relationship with Deadlfits this upcoming Monday

And DARN! I forgot about the 50rep pull ups challenge
I remember doing 3 sets of 10 before. . but the 4th set was measly 3 reps O.o
I've got tiny t-rex wrists

[GinjaNinja85]

Lol @ the EMOM DOMS still 2 sessions later. Go get them deads. Deads are possibly my favourite lift.

[JohnButz]

Nice work on those pullups!

[Sinaku5]

note to me: It's just not worth not squatting .... The devil tells you to stop and then the devil makes you pay when you start again

lol!

[fittofattofit]

Ah . .the infamous love/hate relationship with Deadlfits this upcoming Monday : p

You mean the dreadlifts

And DARN! I forgot about the 50rep pull ups challenge : eek:
I remember doing 3 sets of 10 before. . but the 4th set was measly 3 reps O.o
I've got tiny t-rex wrists : (

Last year I was targeting 100 pull-ups in 10 minutes and got up to 97 after a few months. I'm hoping that 50 reps is a stepping stone

Lol @ the EMOM DOMS still 2 sessions later. Go get them deads. Deads are possibly my favourite lift.

You know .... deads used to be my favourite lift and I really looked forward to my DL day. It's sad that things have flipped over and I'm so far away from where I was

Nice work on those pullups!

Thanks John .. I've only got to add 20 reps to that first set to catch up with you

lol!

I still had residual DOMS today 96 hours later





Monday 17th August 2015

76kg/167lbs

Deads with JP .... first time in 6 weeks


Warm-up
Single legged deadlifts ... 3 second pause
10 x bar each leg
5 x 40kg (88lbs) each leg
5 x 40kg (88lbs) each leg

Deads
5 x 60kg (132lbs)
5 x 100kg (220lbs)

Deads .... EMOM
Every minute on the minute
5 x 120kg (264lbs)
5 x 120kg (264lbs)
5 x 120kg (264lbs)
5 x 120kg (264lbs)
3 x 140kg (308lbs)
3 x 140kg (308lbs)
3 x 140kg (308lbs)
3 x 140kg (308lbs)
MF x 150kg (330lbs)
Had to happen
My head was exploding

SLDLs .... 4" deficit
8 x 100kg (220lbs)
8 x 100kg (220lbs)
8 x 100kg (220lbs)

Superset
BO Yates rows
12 x 80kg (176lbs)
8 x 90kg (198lbs)
8 x 90kg (198lbs)
with GHD hyperextensions
12
12
12

Superset
Inverted ring rows
12 x BW
12 x BW
with hollow holds
30 seconds
30 seconds

Piriformis and glute stretches


50 minutes


The session
Deads ..... Every minute on the minute
120kg x 5 .... easy reps but only 30 seconds rest between sets
140kg x 3 .... still easy reps and about 40 seconds between sets. My head was starting to explode though
150kg x MF ... took too long and blew it. Never even pulled at it
SLDLs from a deficit
Standing on two plates and SLDL the bar
100kg x 8 ... all felt good
Yates rows
90kg x 8 ... strict but my grip was going
Overall
p!sser about not pulling the 150kg but I had a massive frontal headache ... I could feel it before I went into the gym and once I started deadlifting it really started exploding. I'm definitely feeling weaker but my low back feels good and I felt that my form was tight. Time to get back to my knitting

[doughnutgut]

Don't beat yasel up over it Andrew.

The volume was enough to put any civilian out of action for at least a fortnight with severe pain and DOMS.

Keep them needles in the box. Get the skis on and enjoy the slopes.

Winter here soon. So I need a new smurf hat n gloves knitted once your back.

As for the headache. Puking seems more legit with them supersets. GHR? No thanks Jeff.

[koweanguy]

100 reps?!? And to think I stood a chance with ya on the 50 rep challenge

But still a gritty Deadlift sessions you got there!!
Multiple sets and reps of 300's~ Pfft, wasn't it YOU that told me to get distracted rather than pay attention to how heavy the weights are?
Come on. . 330lbs is well within your grasp!

Nevertheless, your SLDL Is quite hefty
Haven't done much variations of DL's besides Conventional, Sumo, and Rack Pulls. . so my SLDL is quite weak 135's if I recall correctly zzz

[jeezyreezy]

That Saturday bro session tho. Maximum reps with minimal rest... oh yeah!

[fittofattofit]

Don't beat yasel up over it Andrew.

The volume was enough to put any civilian out of action for at least a fortnight with severe pain and DOMS.

Keep them needles in the box. Get the skis on and enjoy the slopes.

Winter here soon. So I need a new smurf hat n gloves knitted once your back.

As for the headache. Puking seems more legit with them supersets. GHR? No thanks Jeff.

I'll be knitting myself a rug for my knees so I'm nice and warmed up before my Pre WO cup of tea

The good things that my back felt very solid during the deads and there was no nasty clicking or instability of that facet joint. At least it was a moderate loading for a back day with about 5000kg of deads and 2400kg of SLDLs so it wasn't wasted.

100 reps?!? And to think I stood a chance with ya on the 50 rep challenge : ( : (

But still a gritty Deadlift sessions you got there!!
Multiple sets and reps of 300's~ Pfft, wasn't it YOU that told me to get distracted rather than pay attention to how heavy the weights are?
Come on. . 330lbs is well within your grasp!

I know, I know ... at this stage I'm better off building up strength and size with some nice volume work anyway. Going for numbers just fuks with my head. I pulled 330 for 5 a month ago but I need to steer away from those max effort lifts

Nevertheless, your SLDL Is quite hefty
Haven't done much variations of DL's besides Conventional, Sumo, and Rack Pulls. . so my SLDL is quite weak 135's if I recall correctly zzz

He actually asked me to try some sumo deads at 120kg and they just felt weird ... could not connect with those at all, so that's when I did the SLDLs. I was pretty happy with those and they didn't feel heavy at all although a few more reps and my form would have started failing

That Saturday bro session tho. Maximum reps with minimal rest... oh yeah!

It's a great pump session ... I could stare at my arms and shoulders in the mirror all day ............ if only the pump would last for more than an hour




Thursday 18th August 2015

75kg/165lbs

Squats with JP


Warm-up
5 second paused squats ... 5 x bar
Lateral lunges 10 x bar each side
5 second paused squats ... 5 x bar
Lateral lunges 10 x bar each side

Squats
5 x 60kg (132lbs)
5 x 60kg (132lbs)
5 x 90kg (198lbs)

Box Squats .... 18" box
5 x 120kg (264lbs)
5 x 120kg (264lbs)
5 x 140kg (308lbs)
3 x 150kg (330lbs)
3 x 150kg (330lbs)
3 x 150kg (330lbs)
1 x 155kg (341lbs)
1 x 160kg (352lbs)
1 x 170kg (374lbs)
1 x 175kg (385lbs)
Slow down; pause; power up
Felt good .... kept ITB under control

Superset
Good mornings
12 x 60kg (132lbs)
8 x 70kg (154lbs)
6 x 80kg (176lbs)
with Weighted GHD sit-ups
10 x BW+8kg
10 x BW+8kg
10 x BW+8kg

Prowler pushes
Prowler push 100kg+50kg sled = 150kg/330lbs x 40metres
Prowler push 110kg+50kg sled = 160kg/352lbs x 40metres
Prowler push 120kg+50kg sled = 170kg/374lbs x 40metres
Crashed and laid on the cold concrete for two minutes

Piriformis and glute stretches

50 minutes


The session
Box Squats
Squat to an 18" box ... controlled down; pause; then power up
150kg x 3 .... 1st set felt heavy across my shoulders. Messed up my breathing on the un-rack
150kg x 3 .... 2nd and 3rd sets much better. Really locked in that breath for the un-rack
Singles to 175kg .... Feeling better. Still can't believe that I ever got out of the hole with 165kg on my shoulders
ITB started to feel a bit grumpy at 170kg and 175kg
Good Mornings and GHD sit-ups
Going really deep and pausing on the GMs .... getting that stretch through the hams before powering up
Prowlers
Better than last week
150kg x 40 metres .... unbroken
160kg x 40 metres .... broke it up into two sets of 20m with a 15 second pause
170kg x 40 metres .... Broke it into two sets of 20 m with a 15 second pause. Dead 6 metres out but manned up and ground it out.
Collapsed onto the concrete floor and soaked up the coolth. Took 2 minutes to get my breath back

Overall
Felt stronger and conditioning is coming back. Didn't aggravate the ITB so that's a good start

And tomorrow at 6am ... off to NZ for some skiing

[JohnButz]

Wow on those box squats! Great job.
I know what you are saying about the breathing. Even though I'm squatting 4 times a week, it still takes me a bit to get in the groove of the movement.

Enjoy the skiing my friend!

[jeezyreezy]

Way to hammer out that huge set of box squats with jp.

Enjoy the skiing in NZ. Post pics for mirin

[Sinaku5]

That looks like a nice workout Andrew.

Working up to a 400lbs box squat is always fun!

That super set was a great choice of exercises too - Good Mornings + sit ups.

And finishing up with prowler...man that's beastly.

I'm so jealous of you having a prowler to work with...I want one at my gym to use so bad...

[Swuuu]

man very sorry to hear about your friend . I feel like an azzhole if I talk about your training now.

[bobbydigitaloa]

Strong 385 with the box squat, dude. Looks like a good sesh top to bottom.

[THErunCMD]

Very strong boxes and nice PC workout as usual. Seems we always complain about what we are good at - I would like to get my conditioning up to your level! Bummer about the MF earlier on the deads but it sounds like you had a rough time of it with the head pain so might be for the best. I can't really get comfortable pulling sumo either. Safe travels and have fun skiing. At least it's not right after your first session with JP and that DOMS!