A new beginning in 2015

[scott_donald]

how is your coordination with the ring dips... I don't think I will ever do them as never seen them anywhere except crossfit gyms...

haha 7 burpees... yuk... I think I would do most things rather than burpees....

[RT1957]

I had to giggle when I saw inch worms in your warmup...solid squat session is your knee just bruised from the fall or is there something else going on. I'm impressed with you BP work considering your shoulder issues...2 x 198 is pretty good...strong push pull session...ring work looks fun...I could probably put in some of that with my suspension trainers...Climbing ropes and burpess I'll leave to you

[TM79]

Great work the last couple of sessions Andrew! Some solid bro and rehab work. I see the heat hasn't let up yet. I'm with you. On a hot day, I will easily drain 4 liters of water. Shoot, I probably drink 2 liters a day in the winter time when I'm barely sweating. Absolutely loved the look of that push/pull session! Some good bench numbers and then some awesome supersets. I thought of you this morning when I was doing some paused Ring Dips. Pretty sure the first place I saw those was in your journal... They really do smoke the triceps. Burpees and rowing sounds like a rough combination in that metcon. Way to get it done. If somehow I ever find myself in your neck of the woods, I want to do a push/pull session like this with you guys. I just love how they read. Great job my friend!

[fittofattofit]

Bumped over
Sunday 21st January 2018

Squats @ home

Squats @ home
10, 10 x bar
5 x 40kg, 60kg, 80kg
5 x 100kg/220lbs
5 x 120kg/264lbs
5 x 120kg/264lbs
6 x 120kg/264lbs

25 minutes

Worked all day and got in a quick session. Wanted to squat but right knee has been very sore and tight for 2 weeks (since I fell on the stairs). Was going to do 5 x 5 but left it after 3 sets ... no point in wearing away a crunchy joint surface




Monday 22nd January 2018

Push/pull with JP

Warm-up
2 rounds
Inchworms ... 3 x forward and back
Inverted Ring rows .... 5 x 2 second hold, slow eccentric

Superset
Bench press .... 3s
10 x bar
3 x 50kg/110lbs
3 x 60kg/132lbs
3 x 70kg/154lbs
3 x 80kg/176lbs
2.2 x 90kg/198lbs
10 x 50kg/110lbs back off set
Died on that last rep
With legless rope climbs
1st x 5m/16ft ... easy legless
2nd x 5m/16ft ... legless, better
1st x 5m/16ft ... cheated 2 feet from the top
1st x 5m/16ft ... cheated 3 feet from the top
1st x 5m/16ft ... cheated 2 feet from the top
Best rope climbs I've done

Superset
Chins
8 x BW
6 x BW+10kg/22lbs
5 x BW+15kg/33lbs
5 x BW+15kg/33lbs
5 x BW+15kg/33lbs
with ring dips
8 x BW
6 x BW+10kg/22lbs
2+1+1+1 x BW+15kg/33lbs
5 x BW+5kg/11lbs
5 x BW+5kg/11lbs
Tris burnt out

Superset
BO BB Rows/with ring push-ups ....
21 x 80kg/176lbs BO BB rows
21 (20+1) x BW ring push-ups
15 (13+2) x 80kg/176lbs BO BB rows
15 (10+2+2+1) x BW ring push-ups
9 x 80kg/176lbs BO BB rows
9 x BW ring push-ups
Grip fading on the rows

Metcon ... 3 rounds ... rower/burpees ... target 3 minutes 30 seconds
7 x cals rowing
7 x burpees
7 x cals rowing
7 x burpees
7 x cals rowing
7 x burpees
3 minutes 18 secs

Stretching

50 minutes

The session
BB bench ... 2 x 90kg/198lbs but nothing left for the 3rd rep
Rope climbs ... legless. Last time doing these was a disaster
1st ... straight to the top but legs all over the place. Jp said to try and keep tighter and lift the opposite knee to the hand that's reaching up
2nd ... kept it tighter. Straight up
3rd, 4th and 5th ... most of the way up but fatiguing so used the legs to finish

Overall ... happy with the rope climbs

I'm not watching the video..I'll take a mulligan and say its 12 things I can't do ! great work as always in here..always impressed with how much you do in the time frame you do it in. Would love to try rope climbs

I jumped out of a plane once...I repeat once... my son wanted to go so we went and as much as I love him..never again !

Thanks 6T ... I looked at that vid and everything bar the 'inchworms' looked like snap city to me!
Rope climbs are fun but it depends very much where in the session that I do them. Before doing any other pulls is much better than at the end of the session .... awesome exercise but very fatiguing

how is your coordination with the ring dips... I don't think I will ever do them as never seen them anywhere except crossfit gyms...

haha 7 burpees... yuk... I think I would do most things rather than burpees....

Ring dips were tough at first but I've learnt to keep my elbows tucked tight, core tight and keep it slow so they're OK but they suffer the same as any benching/pressing that my tris do all the stabilising so they fatigue very quickly
And yes, burpees ... I seriously hate them but because I hated them so much I've been made to do them so I'm not quite as un-coordinated as I was. Still suck though and the burpees took way longer than the row cals

I had to giggle when I saw inch worms in your warmup...solid squat session is your knee just bruised from the fall or is there something else going on. I'm impressed with you BP work considering your shoulder issues...2 x 198 is pretty good...strong push pull session...ring work looks fun...I could probably put in some of that with my suspension trainers...Climbing ropes and burpess I'll leave to you

Ha ... at least he didn't ask me to do 'the chameleon' as a warm-up
Both knees were bruised after the fall but now the bruising has settled and the pain is deep-seated in the outer half of the knee joint ... feels like I've strained a tendon, possible PCL. No clicking though so it probably means the meniscus is in place. I know I should probably rest the knee a bit ... not sure if getting any imaging done will change anything
That 198 felt very heavy and without the security of a spotter I wouldn't have attempted it. Still it's all good stimulus for growth, and like JP says 'it doesn't matter as long as you look like you can bench 3pps'

Great work the last couple of sessions Andrew! Some solid bro and rehab work. I see the heat hasn't let up yet. I'm with you. On a hot day, I will easily drain 4 liters of water. Shoot, I probably drink 2 liters a day in the winter time when I'm barely sweating. Absolutely loved the look of that push/pull session! Some good bench numbers and then some awesome supersets. I thought of you this morning when I was doing some paused Ring Dips. Pretty sure the first place I saw those was in your journal... They really do smoke the triceps. Burpees and rowing sounds like a rough combination in that metcon. Way to get it done. If somehow I ever find myself in your neck of the woods, I want to do a push/pull session like this with you guys. I just love how they read. Great job my friend!

Thanks Trent ... yes, the paused ring dips blow the tris, and the rope climbs burn the bis
Burpees suck way more than the rows but I do need to work at my stamina on the row machine ... first round was strong but was way slower on the 2nd round. A concept 11 rower is on my wish list for the home gym now
And if you're ever in Aus visiting your in-laws then we'll have to train!

[wasmeFINAFLEX]

Some big supersets... never tried rope climbs... sound brutal.

[Cantplankwell]

That video is whacked in a fun way, would be epic to try it tho, if you ever do it, put a video up for us!!!

Also strong Benching! some day I hope to be there.I am hoping for 160 this winter for 1x. I dont get how it comes so naturally to some folks

[fittofattofit]

Some big supersets... never tried rope climbs... sound brutal.

Thanks Simon ... the first rope climbs were awful but I've got to like them ... still scare the sh!te out of me though when I'm fatigued at the top and look down at where I'm going to fall ...

That video is whacked in a fun way, would be epic to try it tho, if you ever do it, put a video up for us!!!

Also strong Benching! some day I hope to be there.I am hoping for 160 this winter for 1x. I dont get how it comes so naturally to some folks

That video just blew me away ... I'd love to think that I could ever get that mobile again but I'd break in half after about 30 secs of trying
And don't worry ... benching used to come naturally to me but destroying my RCs has made it a huge effort to add any weight at all to my bench. I used to be able to rep 120kg/265lbs for 5 x 5 but I'll regard it as a big win if I can get back to a good single rep @ 220






Tuesday 23rd January 2018

Squattery

Squats @ gym
Superset
Push presses
10 x bar, 30kg, 40kg
8, 8, 8 x 45kg/100lbs
with Squats
5 x bar, 30kg, 40kg, 60kg, 80kg
5 x 100kg/220lbs
5 x 120kg/264lbs
5 x 120kg/264lbs
5 x 120kg/264lbs
5 x 120kg/264lbs
5 x 120kg/264lbs
Good and deep

Standing smith machine calf raises
20, 18, 15, 15, 16 x 25kg/55lbs each side

Seated cable rows
7, 7, 7, 7, 7 x 110kg/242lbs

Stretches

50 minutes

Cycled to work today for the first time in a month ... felt guilty when I drove in yesterday and the 1.5 miles took me 25 minutes and the bike ride takes 8 minutes May as well get some incidental aerobic fitness on top of the weights. Round trip to work and the gym and back makes it about 7 km. Getting on the bike really hurt my right knee but it warmed up
Did some squats up to 120kg and they felt good although knee was achey the next morning
Took Wednesday as a rest day but squats again tomorrow with JP ...

[RT1957]

Your a machine Andrew...glad the bike ride served two purposes.....solid squats!!

[raynerd]

Awesome sesh with JP, rope climbing like a monkey again! Always mirin the strong ring work you do!
Solid home squattery, pushing through sore knees is never fun but you killed the volume with 264!

[fittofattofit]

Your a machine Andrew...glad the bike ride served two purposes.....solid squats!!

If I'm a machine I'm in need of some reconditioning and lubrication

Awesome sesh with JP, rope climbing like a monkey again! Always mirin the strong ring work you do!
Solid home squattery, pushing through sore knees is never fun but you killed the volume with 264!

Thanks Shawn ... one injury after another. I'd love to think I might be pain free for maybe just a month
I still live vicariously through you guys!




Thursday 25th January 2018

am ... regular rehab session

Rehab session ... 4 rounds of:
DB RDLs .... 10 x two 17.5kg/38lb DBs ... 3 second negs .... glute and ham loading
TRX reverse flyes .... 10 reps .... shoulder mobility and stability
Single legged KB deadlift .... 10 x 16kg/35lbs BB in opposite hand .... eccentric loading hamstring/glutes
Standing pallov press .... 10 x 30kg standing perpendicular to stack .... shoulder and core stability
Split reverse lunge with rear foot on a roller .... 10 x BW+15kg DB. Rear foot on a tamborine roller holding DB, and reverse lunge .... eccentric load under tension for tendon healing
30 minutes

Continuous time under tension .... rehab for the glute and hamstring tendons and shoulder stability
Had a very bad night's sleep last night .... finally fell asleep at 3am and was up again at 6am and woke up every 30 minutes in between ... might have had something to do with the sugar craving I had the night before where I ate a whole tin of condensed milk .... looked at the macros on the empty 395ml tin and I'd eaten 220g of sugar
Was stiff as a board when I arrived at the gym and the first round of exercises had me getting very limited range and no balance. Improved by the end though so it was good to limber up for the start of the day





Thursday 25th January 2018

pm .... Squats with JP

Warm-up
Pause Squats .... 5 x bar x 10 second pause
Quad stretches
Speed squats .... 10 x bar

Squats .... singles
4 x 70kg/154lbs
4 x 90kg/198lbs
4 x 110kg/242lbs
4 x 130kg/286lbs
1 x 140kg/308lbs
1 x 150kg/330lbs
F, F x 160kg/352lbs
Very good rep @ 150kg
160s felt light but too slow and paused at the bottom so dumped

Deads
5 x 90kg/198lbs
then EMOM doubles x 6 minutes
2 x 110kg/242lbs
2 x 130kg/286lbs
2 x 150kg/330lbs
2 x 150kg/330lbs
2 x 150kg/330lbs
2 x 150kg/330lbs
Was adding weight for each set.
Bumped to 160kg on the 4th set and the hammie tendon barked
dropped back to 150s

Superset ... Walking BB lunges/GHD glute ham raises ...
Walking BB lunges ... 20 x 70kg/154lbs
GHD glute ham raises ... 20
Walking BB lunges ... 20 x 70kg/154lbs
GHD glute ham raises ... 20
Quads on the walking lunges and hams with the GHRs

Metcon ... Prowler pushes/deadball carries ... 3 rounds ... 6 minute target
Prowler push .... 100kg+50kg sled=150kg/330lbs x 40 metres
Deadball rack carry .... 35kg/77lbs x 40 metres
Prowler push .... 100kg+50kg sled=150kg/330lbs x 40 metres
Deadball rack carry .... 35kg/77lbs x 40 metres
Prowler push .... 100kg+50kg sled=150kg/330lbs x 40 metres
Deadball rack carry .... 35kg/77lbs x 40 metres
6 minutes 10 seconds

Stretching

50 minutes

Squats .... right knee is still very achey and stiff after falling down the stairs 2 weeks ago but wearing tight knee sleeves made it tolerable
130kg/286lbs x 4 ... easy 4s, then singles
140kg/308lbs x 1 ... easy
150kg/330lbs x 1 ... easy but held back so slow down and was really a paused squat
160kg/352lbs x F, F ... felt lighter on the un-rack than the 150kg. Was wary about the tendons so went slowly down and ended up in a pause so dumped it. Rinse and repeat
Deads .... suck
Walking lunges/GHRs ....
walking lunges 20 x 70kg/154lbs ... was drenched in sweat ... hard work
GHRs 20 reps ... had to break into 10+5+5
Good combo though ... quads with the lunges, hams with the GHRs, and calves with both
Metcon ....
1st round complete @ 1 minute 49 seconds
2nd round complete @ 3 minutes 50 seconds
3rd round complete @ 6 minutes 10 seconds

Overall .... gritty high hamstring insertion causing trouble

[wasmeFINAFLEX]

Big squats/deads, especially with no rest on deads

[scott_donald]

when you get to the bottom of the heavy squat what do you think???

awesome session non the less for the fails... impressive!!!

[fittofattofit]

Big squats/deads, especially with no rest on deads

Thanks Simon ... I was disappointed that I let my form change for the heavier squat, but at least it didn't feel heavy so I know that it's about not letting my mind interfere

when you get to the bottom of the heavy squat what do you think???

awesome session non the less for the fails... impressive!!!

I was thinking that I should control the descent to avoid stretching the tendons and I was so focussed on that that I was pretty much ATG with no momentum ... had to make a decision whether tp try and drive up 160 from a pause or just roll it off the shoulders. Took that option



Friday 26th January 2018 ... Australia Day

Bro stuff

Bro-stuff @ gym
Push presses
10 x bar, 30kg, 40kg
6, 6, 6, 6, 6 x 45kg/100lbs
Felt heavy

Superset
Calf raises on the horizontal leg press
20, 18, 15, 15, 16 x 240lbs
with Pec deck Flyes
10, 10, 9, 8, 8 x 96kg/201lbs
+ 10 sec hold at the end of each set

Seated cable rows
6, 6, 6, 6, 6 x 110kg/242lbs

Wide grip lat pull-downs
10, 9, 9, 8, 8 x 75kg/165lbs

Stretches

45 minutes ... got called in to work

So today is a public holiday in Australia ... Australia Day (although it's really New South Wales day because it's the day that the first fleet landed in Sydney Cove in 1788, and Sydney being Sydney they think everything revolves around them ...)
Anyway, I was on-call and managed to get to the gym for a session but was called into work mid-way though. Was feeling very weak and lethargic so it was probably good to back off. Weight is dropping so I'm probably not eating enough ... hot weather kills the hunger
Working all weekend but hopefully getting some training in
Have a good weekend guys!

[RT1957]

Strong squats and deadz !!! lots of reps with 150 on deadz I'm sure 160 will come soon on squats...as always big weight on the BB lunges...sled dead ball carries look like a nice metcon combination...nice bro session...funny you talk about how Sidney thinks it all revolves around them....here in the SF bay area the local media will talk about anyone who's even flown over this place as though they have deep roots....

[Cantplankwell]

If I'm a machine I'm in need of some reconditioning and lubrication


F, F x 160kg/352lbs
Very good rep @ 150kg
160s felt light but too slow and paused at the bottom so dumped[/B][/color]

Squeaky wheel gets the grease!

Nice try on the squat!!, I am too skittish to try and reach a little further most days, I should be taking a page from your book and just go for it.

[Plateauplower]

Sucks getting called in on a day off. Nice work otherwise. Hmmm not sure what to tell you on the weight loss. Hot weather makes it hard to eat.....wait cold beer has calories .

[fittofattofit]

Strong squats and deadz !!! lots of reps with 150 on deadz I'm sure 160 will come soon on squats...as always big weight on the BB lunges...sled dead ball carries look like a nice metcon combination...nice bro session...funny you talk about how Sidney thinks it all revolves around them....here in the SF bay area the local media will talk about anyone who's even flown over this place as though they have deep roots....

Thanks Ron ... it's hard because I know that if I don't change my form it should be easy. Of course, once the mind gets involved then my plans go to sh!te
Yes, it's funny ... I'm sure there's a huge competition between SF and LA and each probably pretends the other doesn't exist!

Squeaky wheel gets the grease!

Nice try on the squat!!, I am too skittish to try and reach a little further most days, I should be taking a page from your book and just go for it.

Well I think if he'd asked me to do 155 after the 150 it would have been a breeze, and then 160 would have been a smaller bump ... small bumps mess with my mind much less. I don't mind being pushed though as JP has more confidence in me than I have in myself

Sucks getting called in on a day off. Nice work otherwise. Hmmm not sure what to tell you on the weight loss. Hot weather makes it hard to eat.....wait cold beer has calories : D.

I hate getting called in ... the only compensation is that I get well paid for it but I feel like I'm old enough and grizzly enough not to have to do that sh!t any more!
I had no beer in the fridge so I raided my daughters stash ... Vodka cruisers ... Guava flavoured





Sunday 28th January 2018

Squat form work ... 44.1ºC/111.4ºF

Squats @ gym

Pec deck flyes
10, 9, 8, 8, 8 x 96kg/212lbs
+10 sec hold last rep

Superset
Push presses
10 x bar, 30kg, 40kg
8, 8, 8 x 45kg/100lbs
with Squats
5 x bar, 30kg, 40kg, 60kg, 80kg
5 x 100kg/220lbs
5 x 120kg/264lbs
5 x 120kg/264lbs
5 x 120kg/264lbs
Good and deep


Stretches

45 minutes

Ended up working from 8 to 5:30 on Saturday so called it a rest day .... went to see 'I, Tonya' instead ... really enjoyed it. Saw '3 Billboards' a few weeks ago and thought that was great and Frances McDormand is a dead cert to win the best actress. Saw 'All the money in the World' last week and thought it was OK

Today I'm on call again but was still free so made my way to the gym on a blistering hot day .... 44.1ºC/111.4ºF outside as I left the gym. Really just needed to stretch out the tendons so all I wanted was to do some squatting but there was someone else in my rack ... rowing! Did some pec deck flyes and then got into the rack
I'm suffering a bit from aches and pains in the legs:
1. Left glute max attachment has had a tear for nearly 2 years. It's tendinopathic now so it's never going to heal without an operation but it's not especially painful squatting ... it just aches badly for the next 24 hours
2. Left high hamstring attachment has been strained for 4 months. It's probably healing slowly but it lights up regularly. Healing requires eccentric loading but it can ache for days and makes sitting down a literal PITA
3. Right knee ligaments ... strained 3 weeks ago when I fell down the stairs. Knee feels 'boggy' and tight but there's no swelling and it's slowly getting freer. Aches to squat for the first few reps but is pretty much painfree with the tight knee sleeves on. Aches after though and hard to find a comfortable position

Squat plan ... I know rest has to be part of it but tendons need eccentric load to heal under tension, and if I wait too long between loading everything seems to get very stiff and tight.
1. Squat 2 or 3 times a week and keep to a decent load but not too heavy
2. Maintain control on the eccentric so no jerking/jarring pulls on the tendons
3. Keep to decent range ... tendons need to be tensioned at the end of the range they're going to be working at when healed
4. Work on consistent form ... work out my foot placement, knee angulation, breaks and posture so that I build up a strong, stable motor pattern that stays when I add load = hopefully avoid more injuries

Took vids of the squats today ... just 3 sets at 120kg/264lbs
2nd set ... rear view
https://youtu.be/eqcOi05mgJQ


3rd set ... side view
https://youtu.be/LaBZ6QQQSeE


Always a work in progress

[SixTribes]

I'm no expert but I thought your squats were vey good! 330 squats, 330 deads, 330 prowler pushes...seems to be a pattern...good work going n here.

[raynerd]

A strong session with JP Andrew, strong squats and deads! 20 rep lunges sound awful!
Squats are looking excellent! Have you considered throwing tempo squats in the mix? Might be a great way to get an eccentric load.

[TM79]

Looks like a missed a ton in here (as usual ). It sounds like you have quite a bit of injuries that you're working through. All that being said, I don't see anything wrong at all with the squats in the video. LOL'd at the comment about someone using "your" rack. And doing rows?!?!? SMH... Monster squat and dead session with JP the other day. If you're putting up numbers like those, you either have a massive pain tolerance or the descriptions of these injuries look much worse than they feel. Incredible weights, IMO. Then the walking lunges and GHR's would kill me. Forget a partial tendon tear. There would be no tendons left after that. Tough looking metcon as well. Your hamstrings must be like two bowling balls. I enjoyed reading about how you decided to ride your bike to work too. 1.5 miles away? I'm jealous! I would probably ride the bike every day if I were that close to work. My office is 35 miles from home so I'd be happy to bike there and back one beautiful Saturday and then collapse on the floor and die...

[wasmeFINAFLEX]

Excellent squats Andrew!

[fittofattofit]

I'm no expert but I thought your squats were vey good! 330 squats, 330 deads, 330 prowler pushes...seems to be a pattern...good work going n here.

Thanks 6T ... I didn't think of it, but maybe 330 is my thing
Actually, the way my training goes I'd probably get more volume done if I just capped all those lifts at 330 instead of getting MFs trying to go heavier

A strong session with JP Andrew, strong squats and deads! 20 rep lunges sound awful!
Squats are looking excellent! Have you considered throwing tempo squats in the mix? Might be a great way to get an eccentric load.

Thanks Shawn ... I'm trying to grind in that form on the squats. I could try some tempo squats but I'm a bit worried about catching that tendon

Looks like a missed a ton in here (as usual : rolleyes. It sounds like you have quite a bit of injuries that you're working through. All that being said, I don't see anything wrong at all with the squats in the video. LOL'd at the comment about someone using "your" rack. And doing rows?!?!? SMH... : o Monster squat and dead session with JP the other day. If you're putting up numbers like those, you either have a massive pain tolerance or the descriptions of these injuries look much worse than they feel. Incredible weights, IMO. Then the walking lunges and GHR's would kill me. Forget a partial tendon tear. There would be no tendons left after that. : D Tough looking metcon as well. Your hamstrings must be like two bowling balls. : D I enjoyed reading about how you decided to ride your bike to work too. 1.5 miles away? I'm jealous! I would probably ride the bike every day if I were that close to work. My office is 35 miles from home so I'd be happy to bike there and back one beautiful Saturday and then collapse on the floor and die... :rolleyes :

Thanks Trent ... yes, the injuries seem to be accumulating ... it's hard to know whether they'll ever heal properly so I'll have to keep working through. Unfortunately I have built up a pain tolerance so that the squats @ 120kg feel good, but the next day I have an ache in my leg as though something has died ...
I'm enjoying the cycling but I need to be a lot more consistent

Excellent squats Andrew!

Thanks Simon ... I'm trying




Monday 29th January 2018

Bro stuff

Seated cable rows
12, 10, 10, 9, 8 x 100kg/220lbs
One minute rest between sets

Standing smith machine calf raises
20, 18, 15, 15, 15 x 30kg/66lbs each side

Reverse pec deck rear delt flyes
9, 7 x 120lbs
7 x 115lbs
7 x 110lbs
9 x 105lbs
One minute rest between sets

Wide grip lat pulldowns
10, 8 x 165lbs
8 x 160lbs
8 x 155lbs
8 x 150lbs
One minute rest between sets

Standing cable flyes
10, 8 x 10kg each side
10, 9, 7 x 7.5kg each side
One minute rest between sets

Stretches

50 minutes




Tuesday 30th January 2018

Push/pull with JP

Warm-up
2 rounds
Ring hold ... 20 seconds
Hollow hold ... 20 seconds
Single armed Inverted Ring rows .... 10 reps each arm

Superset
Ring dips/pull-ups
Pull-ups ... 5 x BW
Ring dips ... 5 x BW
Pull-ups ... 5 x BW+10kg/22lbs
Ring dips ... 5 x BW+10kg/22lbs
Pull-ups ... 3 x BW+20kg/44lbs
Ring dips ... 3 x BW+15kg/33lbs
Pull-ups ... 3 x BW+25kg/55lbs
Ring dips ... 3 x BW+20kg/44lbs
then 5/4/3/2/1 ... no rest
Pull-ups ... 5 x BW+5kg/11lbs
Ring dips ... 5 x BW+5kg/11lbs
Pull-ups ... 4 x BW+5kg/11lbs
Ring dips ... 4 x BW+5kg/11lbs
Pull-ups ... 3 x BW+5kg/11lbs
Ring dips ... 3x BW+5kg/11lbs
Pull-ups ... 2 x BW+5kg/11lbs
Ring dips ... 2 x BW+5kg/11lbs
Pull-ups ... 1 x BW+5kg/11lbs
Ring dips ... 1 x BW+5kg/11lbs
Tris burnt out

Suitcase deadlift and farmers' walk
1 x two 58kg=116kg/256lbs suitcases + 10 metre walk
1 x two 58kg=116kg/256lbs suitcases + 10 metre walk
1 x two 68kg=136kg/300lbs suitcases + 10 metre walk
1 x two 70.5kg=141kg/311lbs suitcases + 10 metre walk
1 x two 73kg=146kg/322lbs suitcases + 10 metre walk
1 x two 75.5kg=151kg/333lbs suitcases + 10 metre walk
Pretty easy deadlift @ 151kg

Superset Rope climbs/DB bench press
Rope climbs ... 2 x 5m/16ft
DB bench ... 15 x 37.5lbs each
Rope climbs ... 2 x 5m/16ft
DB bench ... 15 x 37.5lbs each
Rope climbs ... 2 x 5m/16ft
DB bench ... 10 x 37.5lbs each, drop 5 x 22lbs
Rope climbs got hard!

Metcon ... 3 rounds ... 21-15-9 ... rower/push-ups/ab-may sit-ups ... target 7 minutes
21 x cals rowing
21 x push-ups
21 x ab-mat sit-ups
15 x cals rowing
21 x push-ups
21 x ab-mat sit-ups
9 x cals rowing
9 x push-ups
9 x ab-mat sit-ups
7 minutes 19 secs

Stretching

60 minutes

The session
Dips/pull-ups ... keeping the elbows tucked for the dips and going deep ... chin over bar from dead hang for the pull-ups. 5/4/3/2/1 was done alternating sets with no rest = good finisher
Suitcase deads ... done as a deadlift and then a 10 metre farmer's walk like this

20024087_1424616480941417_3437879687793623903_o by Andrew, on Flickr

Not me though
Heaviest was with 75.5kg/166lbs in each hand. Felt very good and natural so was a 151kg deficit deadlift to start ... just don't know how I can make such a meal out of a normal deadlift ...
Rope climbs ... climbing to 5m/16ft and tapping the top rafter ... always fun but arms and shoulders were a bit fatigued so 2nd and 3rd round were sloppy. Got some nice rope burns on my shins
Metcon ...
Rows ... 21/15/9 cals all unbroken ... averaging 1000 pace and felt good
Push-ups ... 7+6+5+2+2+1+1 ... 3+3+3+3+2+1 ... 7+1+1 ... I knew these would be the weak link
Ab-mat sit-ups ... 21/15/9 all unbroken
Didn't make the target but pretty happy with the time considering there were push-ups ... wasn't too pushed other than for the tris because I could still talk after. Would have been sooo interesting if he'd said DB cleans instead of push-ups

Off to do my tax and then a few beers ...

[RT1957]

Looks like a workable plan Andrew...It is a reality that as we age we just accumulate more injuries and they take longer to recover from...I know what you mean if you go too long between session as I feel better doing something everyday...Strong sessions ton of ring dips and pull-ups!!...don't even want to think about 111f....just way to hot for me

[wasmeFINAFLEX]

All those pullups/dips... you are a machine

[fittofattofit]

Looks like a workable plan Andrew...It is a reality that as we age we just accumulate more injuries and they take longer to recover from...I know what you mean if you go too long between session as I feel better doing something everyday...Strong sessions ton of ring dips and pull-ups!!...don't even want to think about 111f....just way to hot for me

Thanks Ron ... I'm the same, I feel that I have to keep moving every day, especially the hips and knees. Every morning though, I still think about it for about 30 secs ... grit my teeth ... and then do a paused atg squat .... soooo stiff!
I'm enjoying the dips and pull-ups at the moment (cos I'm slowly adding reps and weight) ... starting to see some size back ohh my arms
And yes, 111ºF is pushing it a bit ...

All those pullups/dips... you are a machine

Ha ... he made me work hard ... there's no way I'd be pushing myself that hard if he wasn't there yelling at me




Wednesday 30thth January 2018

some benching @ home

Bench
10 x 40kg, 50kg
6, 6, 6, 6, 6, 5 x 60kg/132lbs
1, 1, 1, 1, 1 x 70kg/154lbs

Feeling wheezy, achy and tired ... did some benching (baby weights as always) just to kill time




Thursday 1st February 2018

am ... regular rehab session

Rehab session ... 4 rounds of:
DB RDLs .... 10 x two 20kg/44lb DBs ... 3 second negs .... glute and ham loading
TRX reverse flyes .... 10 reps .... shoulder mobility and stability
Single legged KB deadlift .... 10 x 16kg/35lbs BB in opposite hand .... eccentric loading hamstring/glutes
Standing pallov press .... 10 x 30kg standing perpendicular to stack .... shoulder and core stability
Split reverse lunge with rear foot on a roller .... 10 x BW+17.5kg/39lbs DB. Rear foot on a tamborine roller holding DB, and reverse lunge .... eccentric load under tension for tendon healing
30 minutes

Continuous time under tension .... rehab for the glute and hamstring tendons and shoulder stability
Cycled in to work again .. was going to go for round 2 in the evening but just feeling way too tired

[Cantplankwell]

Metcon ... 3 rounds ... 21-15-9 ... rower/push-ups/ab-may sit-ups ... target 7 minutes
21 x cals rowing
21 x push-ups
21 x ab-mat sit-ups
15 x cals rowing
21 x push-ups
21 x ab-mat sit-ups
9 x cals rowing
9 x push-ups
9 x ab-mat sit-ups

Love this Metcon, big fan of this format. I am writing this one down.....Thanks! My Target would be more like 10+ min though.

Also a big fan of weighted walks, especially farmers, I'll have to wait for another couple of months, driveway is too icy.

The squats vids a couple of work outs back look pretty good to me, bar path was mostly straight.

Inspiring effort all around!!

[wasmeFINAFLEX]

I like that rehab session.. keeping everything moving.

[TM79]

Beautiful push/pull session the other day Andrew! That was a cool looking pyramid you guys did on the pull-ups and ring dips. No idea how you did rope climbs after the farmer's walks... Good job on the metcon too! Hope you haven't come down with the Ebola.

[raynerd]

Damn buddy, insane upper work! A million ring dips and pull-ups! Awesome work on the farmers, that's some heavy walks. Must have mitts of steel to hang on to that kind of weight!

[fittofattofit]

Love this Metcon, big fan of this format. I am writing this one down.....Thanks! My Target would be more like 10+ min though.

Also a big fan of weighted walks, especially farmers, I'll have to wait for another couple of months, driveway is too icy.

The squats vids a couple of work outs back look pretty good to me, bar path was mostly straight.

Inspiring effort all around!!

Thanks Al ... I like the 21-15-9 format as well ... I know that most CFers hate the middle set the most and that was the toughest for me as well. And you're selling yourself short ... you'd smash that
One of the things I love about my training with JP are the 'functional' exercises like Farmers' walks, Atlas stone lifts, rope climbs, prowlers etc which I'd never ever done before. Makes for regular surprises in training and keeps it fun

I like that rehab session.. keeping everything moving.

Thanks Simon ... that's the plan ... age has taken its toll and I've found if I don't move the chassis then the wheels sieze up

Beautiful push/pull session the other day Andrew! That was a cool looking pyramid you guys did on the pull-ups and ring dips. No idea how you did rope climbs after the farmer's walks... : o Good job on the metcon too! Hope you haven't come down with the Ebola.

Thanks Trent ... yes it was a touch of the Ebola: gritty eyes, asthma, aches ... fortunately I get my shots each year and I think it helped me avoid a full blown dose. When my grip started fading up the rope my shins ended up taking over ... owww

Damn buddy, insane upper work! A million ring dips and pull-ups! Awesome work on the farmers, that's some heavy walks. Must have mitts of steel to hang on to that kind of weight!

Thanks Shawn ... the handles of the 'suitcases' are like fat grips so that made it even harder. Any further than the 10 metres and they were gone!