A new beginning in 2015

[fittofattofit]

Friday/Saturday over page
Friday 23rd September 2016

Bro sesh

Seated cable rows
12 x 80kg (176lbs)
10 x 90kg (198lbs)
8 x 100kg (220lbs)
6 x 110kg (242lbs)
5, 5, 5 x 120kg (264lbs)
8 x 100kg (220lbs)

BB Thrusters
10 x bar
7, 7 x 30kg
5, 5, 5, 5, 5 x 40kg

Standing cable flyes
12 x 10kg each side
10, 8, 8, 8 x 12.5kg each side

EZ bar curls
8, 8, 8, 8, 8 x 40kg (88lbs)

Leg press Calf raises
25, 18, 15, 15, 15 x 200lbs

Dips
10, 10, 10

60 minutes




Saturday 24th September 2016

Squatty rehab @ home

Rolling and stretching

Bench
5, 5, 5, 5, 5, 5, 5, 5, 5, 5 x 60kg

Paused squats
10 x bar
10 x 40kg (88lbs)
8 x 60kg (132lbs)
6 x 70kg (154lbs)
5 x 80kg (176lbs)
5 x 90kg (198lbs)
3 x 100kg (220lbs)
3 x 100kg (220lbs)
3 x 100kg (220lbs)
3 x 100kg (220lbs)
3 x 100kg (220lbs)
3 second pauses

50 minutes

I worked today to 3pm then took the chance to do some rehabby work on my ITB/glute tendon when I got home ... I rolled out my thigh then did paused squats concentrating on a slow eccentric and a 3 count pause at the bottom before a slow rise up, trying to maintain constant tension on the glute tendon. I worked up to 5 sets of 3 @ 100kg

Here's a vid of the 4th set ....

https://youtu.be/ulyzvUwK4vM


The ITB was sore but the pain was very under control ... I had no desire to push it any further though. At least I'm loading up the tendon and hopefully stopping my legs from wasting away and losing too much strength
Hope you're all having a good weekend

nice bro day and those pauses look really good......good to hear pain is under control....that is a lot of pause squats...I tried the 10 seconds pauses with 95 and 115.....very challenging

Nice job man! Good looking paused squats and the bro session looked good as well. Glad you're able to get some work in while you rehab. Great job!

Thanks Ron and Trent. It's always a bummer having to back off from the weights, but given that I'm working through another injury I figure I may as well make the change in training for for me .... I want to use the pauses to:
1. Give the torn glute tendon and the muscle around it a functional stretch
2. Provide eccentric loading to the tendon so that it heals up strong, hence the slow movement and trying to keep the glute activated
3. Make sure the muscles get used, even if a lot of it is isometric tension rather than heavy weights, so that I don't lose too much size and strength
4. Find a good stance and strong squat form so that I don't cause another injury .. the pauses are forcing me to think about my foot and body position





Sunday 25th September 2016

Shoulders/Squats for volume

Shoulders @ gym
Wide grip pull-ups .... EMOM
BW x 10, 8, 7, 8, 8
Every minute on the minute x 5

Reverse pec deck rear delt flyes
8, 8, 8, 7, 7 x 120lbs

Wide grip lat pull-downs
10, 10, 8, 8, 8 x 70kg (154lbs)

Superset
Leg press calf raises
25, 18, 15, 14, 16 x 200lbs
with dips
10, 8, 8, 8, 7 x BW

Overhead standing triceps extensions
10 x 110lbs
10, 10, 8, 8 x 100lbs

Deadlifts for volume @ home
Deadlifts .... E2MOM
10 x 70kg (154lbs)
10 x 100kg (220lbs)
10 x 110kg (242lbs)
10 x 120kg (264lbs)
10 x 130kg (286lbs)
9 x 130kg (286lbs)
Pulling for 10 ever 2 minutes
Wanted 10 x 140kg but no go

45+15 mintes

[Plateauplower]

Great work, those paused squats looked awesome, the volume deads today looked brutal. Thrusters, bench, heavy cable rows and curls. Looks like a solid few days of training.

[scott_donald]

drive those hips forward out of the hole!!! a nice weekend was had by you it seems!!!

[TM79]

Great job on Shoulders and Deads! That is definitely some volume, no doubt about it. I like all of the EMOM stuff to try and speed everything up with the lighter weights. Great job!

[Payton1221]

I read a quote recently that I hadn't heard in a while: "it's not the size of the dog in the fight; it's the size of the fight in the dog!" I instantly thought of you (srs), so keep fightin' like I know you will.

[raynerd]

Great sessions Andrew! Those paused squats looked tight and EMOM deads were plain awesome!

[wuskillz]

Nice shoulder work for volume! As always jelly of thise DL numbers. Nice work!

[mirroroferised]

Those pause squats look great Andrew. E2MOM deads Are you insane? I like to prep food, grocery shop, watch a baseball game etc in between sets of deads

[DocJekyll]

Nice work Andrew. Lots of paused squats and lots of EMOM deads. Excellent work for still having to deal with the pain.

Hope you had a nice weekend.

[MooseTequila]

HOOOGE last 3 workouts Andrew... really loved those paused squats! Miren how ya drop slow and controlled... then just tap your hands on the bar like your bored LOL... then easily climb out of the hole... way cool!

10@ 2 minute deadz... just wow!

[lunchbreak]

All these proper lifts and work, but I'm still impressed with the "bro" section, no way in hell I can EZ bar curl 40Kg for 8, let alone for 5 sets. Nice guns.

[fittofattofit]

drive those hips forward out of the hole!!! a nice weekend was had by you it seems!!!

I was trying to avoid stressing the glute max tendon but when I look at the vid there's absolutely no hip drive

Great job on Shoulders and Deads! That is definitely some volume, no doubt about it. I like all of the EMOM stuff to try and speed everything up with the lighter weights. Great job!

Thanks Trent ... I like EMOM work with squats and deads because it makes me stop thinking about form and 'just do it'. I keep thinking I should follow your example and choose metcon from the WOD page to do at home

I read a quote recently that I hadn't heard in a while: "it's not the size of the dog in the fight; it's the size of the fight in the dog!" I instantly thought of you (srs), so keep fightin' like I know you will.

Ha .... thanks Mark ... they say people choose dogs that resemble themselves: mine is a old, fat, bull-terrier

Great sessions Andrew! Those paused squats looked tight and EMOM deads were plain awesome!

Thanks Shawn

Nice shoulder work for volume! As always jelly of thise DL numbers. Nice work!

Thanks ... I realised that I've backed off on shoulder work the last year, and I've lost size and strength, so I'm trying to correct that. As for deads: I love them but they hate me

Those pause squats look great Andrew. E2MOM deads : eek: Are you insane? I like to prep food, grocery shop, watch a baseball game etc in between sets of deads : D

Thanks Dave ... the pause squats felt good so I'm hoping that they'll keep me strong through the rehabbing. And don't worry about the E2MOM deads ... they weren't too heavy and I'm sure I'd have had a MF if I tried to pull your top weights

Nice work Andrew. Lots of paused squats and lots of EMOM deads. Excellent work for still having to deal with the pain.

Hope you had a nice weekend.

Thanks Chris ... it's always a good weekend when I get squats and deads done

HOOOGE last 3 workouts Andrew... really loved those paused squats! Miren how ya drop slow and controlled... then just tap your hands on the bar like your bored LOL... then easily climb out of the hole... way cool!

10@ 2 minute deadz... just wow!

Thanks Moose!

All these proper lifts and work, but I'm still impressed with the "bro" section, no way in hell I can EZ bar curl 40Kg for 8, let alone for 5 sets. Nice guns.

Wow Doug .... long time no see! How's your training going and are you power-lifting, doing strong-man, or something else now? Time for an up-date
Yeah ... I'm now rehabbing through a glute max tear, and still fighting off the DL MFs, but I'm still training. I'm back doing a bit of bro-work at my old gym and I'm enjoying it ... nice to see the strength and size coming back





Tuesday 27th September 2016

Squats with JP

Warm-up
Paused Squats ... 5 x 5 seconds x bar
Reverse lunges ... 5 x each side x bar
Lateral lunges ... 5 x each side x bar

Squats
5 x 60kg (132lbs)
5 x 80kg (176lbs)
5 x 100kg (220lbs)

Squat singles EMOM
1 x 120kg (264lbs)
1 x 125kg (275lbs)
1 x 130kg (286lbs)
1 x 130kg (286lbs)
1 x 135kg (297lbs)
1 x 140kg (308lbs)
1 x 145kg (319lbs)
1 x 150kg (330lbs)
1 x 150kg (330lbs)
F x 155kg (341lbs)
Every Minute On the Minute
Felt good up to the last rep

Atlas stone cleans ... lift to a 48" platform
5 x 115lb
3 x 145lbs
3 x 145lbs
3 x 145lbs


Metcon ... GHD sit-ups/prowler sprints ... target 7 minutes
GHD sit-ups ... 21 x BW
Prowler sprint up ... 80kg+50kg sled=130kg/286lbs x 20 metres
Prowler sprint back ... 80kg+50kg sled=130kg/286lbs x 20 metres
GHD sit-ups ... 15 x BW
Prowler sprint up ... 80kg+50kg sled=130kg/286lbs x 20 metres
Prowler sprint back ... 80kg+50kg sled=130kg/286lbs x 20 metres
GHD sit-ups ... 9 x BW
Prowler sprint up ... 80kg+50kg sled=130kg/286lbs x 20 metres
Prowler sprint back ... 80kg+50kg sled=130kg/286lbs x 20 metres
5 minutes 26 seconds

Glute and hammie stretches

50 minutes

The session
Squats
100kg x 5 ... all easy. Slow and controlled.
EMOM squats ... narrow stance. Staying under control to avoid any rebound. Every Minute on the Minute x 10 minutes. Starting at 120kg and bumping 5kg per time ... the full 10 minutes would have taken me to 165kg which is my PB: I've hit 165 twice before but this would have been stupid so we repeated the weight at 130kg and 150kg
150kg x 1, 1 ... I could feel the ITB pulling but depth was good and I felt strong.
155kg x Fail ... went too deep and ended up ATG so I dumped the bar
Atlas stone cleans ... sumo deadlift to the knees, then hip drive to clean the ball to the chest, place the stone on a 48" platform
115lbs x 5 ... all easy
145lbs x 3 x 3 ... easy to the knees. Cleaning to the chest was harder. Fatiguing last rep each set
Ripped up my forearms and thighs
Metcon
The prowler weight was lighter so I could keep up the speed ... up and back was 40 metres/130 feet
GHD sit-ups were with full hyperextension
Smashed the 7 minute target in 5 minutes 26 seconds

Overall
Very happy to work up to 150kg/330lbs for two squat singles. ITB was sore but the pain stayed under control
Not much volume today
Had a physio appointment straight after: he got stuck into my Glute Max tendon/ITB again. Nowhere near as painful as it was a month ago and he said the soft tissue feels like it's moving smoothly so that's all good news. Now I've got to clean out the gutters, roll up the carpet and batten the house down: we're expecting the worst storm for 70 years to hit some time tonight

[lunchbreak]

Wow Doug .... long time no see! How's your training going and are you power-lifting, doing strong-man, or something else now? Time for an up-date
Yeah ... I'm now rehabbing through a glute max tear, and still fighting off the DL MFs, but I'm still training. I'm back doing a bit of bro-work at my old gym and I'm enjoying it ... nice to see the strength and size coming back

Glute tear sounds horrible, you don't seem to have much luck with keeping yourself in one piece! Yeah, I should probably journal again but I know I'd never keep it up to date and currently most of my numbers are staying still or dropping while I try to become less of a walrus. (recent pic in profile) I dropped 4Kg before my wedding, put 3Kg back on over the honeymoon but have shed that again now, aiming to lose another 5-6 or whatever it damn well takes to get the abs back!

I should probably do more prowler work like your metcon, nice work.

[raynerd]

Excellent session Andrew, nice to see some heavy singles in there and feeling pretty good! That was a good way to test it adding weights in smaller increments EMOM. Nice work with the Atlas stones and sled!
Good luck with the storm

[RT1957]

Strong work Andrew.....testing out those singles and got some good volume in along with pushing some nice weight around.....metcon looks as challenging as all the others...

[shaneinga]

Nice work Andrew! Hopefully you weathered the storm with no issues.

EMOM squats with heavy singles were impressive.

Great work with the atlas stones and the sled and GHD's to finish things off. Great to hear the physio work is moving in the right direction as well.

Have a great day!

[doughnutgut]

Waiting for the other thread to update!!!

Best sub here instead and ketchup Andrew.

[TM79]

Nice looking workout man! EMOM Squats to failure? Sure... Why not... Because anything less would be uncivilized. I love it! Then Atlas Stone Cleans and a beastly mixture of GHDs and Prowlers. You are an animal my friend.

[MooseTequila]

Checking in Andrew... how did you weather... the weather? Is everything in once piece still?

[scott_donald]

dam squatting strong there sir!!!

very impressive!!!

[fittofattofit]

Glute tear sounds horrible, you don't seem to have much luck with keeping yourself in one piece! Yeah, I should probably journal again but I know I'd never keep it up to date and currently most of my numbers are staying still or dropping while I try to become less of a walrus. (recent pic in profile) I dropped 4Kg before my wedding, put 3Kg back on over the honeymoon but have shed that again now, aiming to lose another 5-6 or whatever it damn well takes to get the abs back!

I should probably do more prowler work like your metcon, nice work.

Yeah, that glute tear is right where the tendon join the bone on the upper thigh, so it's a very deep-seated pain ... it's that tendency to get injured and the slow recovery that I've noticed as I've got older ..... fukit but I'm closer to 60 than 50 now
It would be good to see you journal again, even if you only keep updating sporadically. Congrats on the wedding!
I like the prowler work and I'm even getting to like the Atlas stones ..... now that's a bit more up your alley

Excellent session Andrew, nice to see some heavy singles in there and feeling pretty good! That was a good way to test it adding weights in smaller increments EMOM. Nice work with the Atlas stones and sled!
Good luck with the storm: eek:

Thanks Shawn ... I was very pleased to get it up to 150kg and I would have got the 155 easily but at that point the self preservation instinct told not to be stupid ... as it is he physio ripped into the glute tendon afterwards and the tendon has been a bit sore so I'm glad I didn't get carried away

Strong work Andrew.....testing out those singles and got some good volume in along with pushing some nice weight around.....metcon looks as challenging as all the others...

Thanks Ron!

Nice work Andrew! Hopefully you weathered the storm with no issues.

EMOM squats with heavy singles were impressive.

Great work with the atlas stones and the sled and GHD's to finish things off. Great to hear the physio work is moving in the right direction as well.

Have a great day!

Thanks Shane ... I was very happy with the EMOM although by the time I got settled under the bars and squatted it seemed like I had only 20 seconds left before the next rep
I love playing with the Atlas stones although they do tear up your skin ... combo with prowlers and GHD was good
The storm was the worst one for over 50 years and the whole state lost power when tornados took out 22 high tension power lines. Fortunately no damage to my house and the rain stayed out

Waiting for the other thread to update!!!

Best sub here instead and ketchup Andrew. :r olleyes:

Thanks Leigh .... I've been tardy lately

Nice looking workout man! EMOM Squats to failure? Sure... Why not... Because anything less would be uncivilized. : D I love it! Then Atlas Stone Cleans and a beastly mixture of GHDs and Prowlers. You are an animal my friend. : D

Squats to failure would not have been what my physio had in mind (so I didn't tell him ). The metcon was fun and I've actually got to the stage that when he throws one at me with Prowlers in I think 'great'

Checking in Andrew... how did you weather... the weather? Is everything in once piece still?

Thanks Moose ... I got through OK but the whole state lost power and there's a lot of areas flooding now

dam squatting strong there sir!!!

very impressive!!!

Thanks Scott .... I know I shouldn't have been pushing it but it felt good to get easy reps at 150. EMOM kept my mind from wandering





Wednesday 28th September 2016

Storm

The worst storm in 50 years hit during the day and this happened:



22 high tension towers were destroyed and the whole state, 400,000 square miles and 2 million people, was blacked out. I was at the hospital in the middle of a neurosurg op when everything went black. The diesel generator kicked in in a few seconds but we had to finish on minimal power and then shut down any further operating. When I got outside traffic was in gridlock so I walked home as the eye of the storm passed over. I was lucky that my home was only blacked out for 5 hours (I was one of the first back on because I'm on the same grid as the Children's Hospital) but some of the state is still blacked out 3 days later. Now there's flooding going on in the Barossa and Clare valleys. Needless to say I didn't get any training in for a few days






Friday 30th September2016

Deads with JP

Warm-ups
Archer ring rows .... 6 each side
Single leg glute raises ... 10 each side
Archer ring rows .... 8 each side
Single leg glute raises ... 8 each side x 50lb DB
Archer ring rows .... 10 each side
Single leg glute raises ... 6 each side x 77lb DB

Deads .... 3" deficit
7 x 70kg (154lbs)
7 x 110kg (242lbs)
5 x 130kg (286lbs)
5 x 140kg (308lbs)
3 x 150kg (330lbs)

Superset
Pendlay rows
10 x 70kg (154lbs)
8 x 90kg (198lbs)
6 x 100kg (220lbs)
with bar humps
10 x 70kg (154lbs)
8 x 90kg (198lbs)
6 x 100kg (220lbs)

Superset
Pull-ups .... 1 sec hold at the top
10 x BW
5 x BW+20lbs
5 x BW+20lbs
5 x BW+20lbs
with Plank DB rows ... alternating
10 x 35lb DBs
10 x 35lb DBs
10 x 35lb DBs
10 x 35lb DBs

Metcon .... deadlifts/deadball carry ... target 6 minutes
12 x 100kg/220lbs deadlifts
40 metres x 35kg/77lb deadball clean carry
9 x 100kg/220lbs deadlifts
80 metres x 35kg/77lb deadball clean carry
6 x 100kg/220lbs deadlifts
120 metres x 35kg/77lb deadball clean carry
6 minutes 29 seconds
Deads were easy but so hard to breathe carrying that deadball against the chest

Stretches

60 minutes

[MooseTequila]

Great WO Andrew especially with all that crap going on... glad you were spared any serious damage bro...

[raynerd]

Unreal that metal power pole bent in half!! Winds must have been insane. Sounds like you made out ok with only 5 hours blackout.
Great looking session, deficit pulls looked great, Pendlays and humps great as well. I did the humps yesterday and had trouble balancing the bar. Do you hold the bar with your hands to stabilize it? I had my arms back on my bench.
Awesome Metcon, the deadball carries sound hard as Faak and awkward!!

[DocJekyll]

Sorry to hear about all of the weather. Sounds like a rough week for you and your fellow countrymen. That picture is crazy. Bent over like its nothing.

Hope all returns to normal soon.

[RT1957]

Wow that looks a bit scary.....as does a blackout in the middle of an op......Nice work on the deadz and I see single leg GHR....I bet those were fun.....Nice session Andrew hope they get the mess worked out soon

[scott_donald]

wow didnt even notice the storm from all the ex gaps i follow on IG or Snapchat... seems they were partying and now at the AFL game... one is walking her dog in a very swollen creek...

looks scary... glad everything is recovering right now... solid work with JP...

[Plateauplower]

Yikes looks like a bad storm. Being without power sucks. Glad you didn't get any indoor rain. The electrical tower in the pic looks like it was twisted up like a toy. Looks like you got a good return session in there.

When you come here, I'll probably skip my back, legs, biceps session on the Friday before Friday so I have something to do. Fun with squats, trap bar deads, and rows and stuff.

[TM79]

Man, that looks like it was the storm of the century! Glad you and yours fared well! Great looking workout. Strong on the deficit Deads and I really like the pull-ups with a pause at the top. Those reps are mega-solid with a pause. I like the plank DB rows too. Might have to try those. Great job!

[fittofattofit]

Great WO Andrew especially with all that crap going on... glad you were spared any serious damage bro...

The worst part was that a whole lot of top end wine grapes got ruined

Unreal that metal power pole bent in half!! Winds must have been insane. Sounds like you made out ok with only 5 hours blackout.

Because the waters are cooler off the Southern Ocean we don't get cyclones but the winds reached cyclone speeds in places. I'm lucky because I live next to the CBD so I got power back quickly but some rural areas have been without for 4 days. You don't think about it but they don't have mobile telephone coverage because the towers only have 6 hours battery life, they don't have cash because the ATMs are down and they don't have water because it needs to be pumped. The only thing they don't lack is visiting politicians coming to show 'concern'

Great looking session, deficit pulls looked great, Pendlays and humps great as well. I did the humps yesterday and had trouble balancing the bar. Do you hold the bar with your hands to stabilize it? I had my arms back on my bench.
Awesome Metcon, the deadball carries sound hard as Faak and awkward!!

The bar humps are really hard across the front of my pelvis and I always feel like the crown jewels are in danger: I push onto the bar with my hands so that it's stable and the weight is supported across my upper thighs rather than by the pubic bone
The hardest thing with the deadball carries is that I was supposed to clutch it to my chest ... means you've got to keep your core totally activated the whole time and you are trying to breathe with short, sharp breaths

Sorry to hear about all of the weather. Sounds like a rough week for you and your fellow countrymen. That picture is crazy. Bent over like its nothing.

Hope all returns to normal soon.

Thanks Chris

Wow that looks a bit scary.....as does a blackout in the middle of an op......Nice work on the deadz and I see single leg GHR....I bet those were fun.....Nice session Andrew hope they get the mess worked out soon

Thanks Ron ... the emergency generator kicked in quickly but it failed at another hospital and they lost a whole lot of frozen embryos. Still lots more rain and flooding expected but things should start drying out by the end of the week.

wow didnt even notice the storm from all the ex gaps i follow on IG or Snapchat... seems they were partying and now at the AFL game... one is walking her dog in a very swollen creek...

looks scary... glad everything is recovering right now... solid work with JP...

Thanks Scott ... Millennials wouldn't have a clue about what's going on outside: they're more concerned about where to get the next selfie. At least the result with the footy was good: the team that won last played in a Grand Final the year I was born

[fittofattofit]

Yikes looks like a bad storm. Being without power sucks. Glad you didn't get any indoor rain. The electrical tower in the pic looks like it was twisted up like a toy. Looks like you got a good return session in there.

When you come here, I'll probably skip my back, legs, biceps session on the Friday before Friday so I have something to do. Fun with squats, trap bar deads, and rows and stuff.

Thanks Tim ... you'll smash me on everything, even if you have worst ever DOMS and a lethal case of Ebola

Man, that looks like it was the storm of the century! Glad you and yours fared well! Great looking workout. Strong on the deficit Deads and I really like the pull-ups with a pause at the top. Those reps are mega-solid with a pause. I like the plank DB rows too. Might have to try those. Great job!

Thanks Trent .... I'm feeling good about the upper body training although I'm still having those dreaded MFs with the deads (I just don't write it up sometimes )