A new beginning in 2015

[scott_donald]

Good question .. because I ran out of time at the gym: it closes at 1pm on Sundays.

dam i didn't get up till 11am there... i would never make that gym on a Sunday!!!!

[fittofattofit]

dam i didn't get up till 11am there... i would never make that gym on a Sunday!!!!

Well, I slept in to 9am, had my constitutional egg and bacon muffins and double shot capps x 2 between 10 and 11 and then waited for an hour before hitting the gym. 1pm is way too early to close though, but my barbell has been feeling lonely at home since I've backed off on the squats so at least she got an outing







And bumped over
Saturday 12th November 2016

165lbs

Bro-habby session

Seated cable rows
12 x 85kg (187lbs)
10 x 95kg (209lbs)
8, 8, 7, 6 x 105kg (231lbs)

Calf raises on horizontal leg press
24, 18, 12, 10, 10 x 220lbs

Overhead squats
10, 12, 12, 11, 11, 10 x 20kg (44lbs)
Trying for depth and balance

Dips
8, 8, 8, 7, 8 x BW

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

Roman chair sit-ups
20, 20, 20

60 minutes

I was due to have a metcon training session with my friend John @ home today but he rang in sick, so I did a Bro/rehabby session instead. Upper body exercises are all feeling stronger, so seated rows, curls and dips were all strict with good MMC. The main game though was trying to work through flexibility with my glutes and quads so I spent a lot of time stretching and rolling and then doing Overhead squats. I find that these are a great exercise for forcing me to find good balance both through the feet and between the hips: any imbalance in movement is very obvious. I took some vids from the front, side and behind to look at my squatting movement

https://youtu.be/g5yiMbN2Yug



It's interesting to me that I'm always on the front of my foot for the first rep or two, and then I get settle back on the soles of my feet and get deeper. I've done these with 60kg/132lbs before but this was just with the bar and trying to move my hips, glutes and quads through the full range. Anyway, definitely an exercise I'd recommend for anyone trying to iron out squat form

Hope you're all having a good weekend guys!





Sunday 13th November 2016

Upper body/SLDLs

Upper body @ gym
Wide grip pull-ups .... EMOM
10, 10, 10, 8, 7, 7 x BW

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

Reverse pec deck Rear delt flyes
8, 7 x 120lbs
8 x 115lbs
8 x 110lbs
10 x 105lbs

Calf raises on horizontal leg press
24, 15, 13, 10, 9 x 220lbs

V handle close grip pull-down to chest
6, 6, 6, 6, 6 x 80kg (176lbs)

Push presses
10, 10 x bar
10 x 30kg (66lbs)
6, 6, 6, 6, 6 x 40kg (88lbs)

SLDLs and air bike @ home
SLDLs
5, 5, 5, 5, 5, 7 x 110kg (242lbs)

Assault bike
100 cals

Loads of stretching and rolling

60+30 minutes

[TM79]

Another good looking bro habby session today! Great job on the pull-ups and solid sets on everything else!

[raynerd]

Beauty session Andrew, solid work on the EMOM pull-ups and heavy SLDL's! Looks like a good upper pump was had!

[DocJekyll]

Looking pretty stacked there my friend.

[fittofattofit]

Another good looking bro habby session today! Great job on the pull-ups and solid sets on everything else!

Thanks Trent ... I'll make up for it with a proper metcon tomorrow

Beauty session Andrew, solid work on the EMOM pull-ups and heavy SLDL's! Looks like a good upper pump was had!

Thanks Shawn ... I'm starting to feel like I'm getting some size back around my shoulders and arms

Looking pretty stacked there my friend.

Thanks Chris! I've still got 10lbs of muscle to gain to get back where I was 6 years ago but I feel like I'm heading in the right direction





Monday 14th November 2016

Squats with JP

Warm-up
ATG squats ... bar x 10
Lateral lunges ... bar x 10
ATG squats ... bar x 10
Lateral lunges ... bar x 10

Squats .... 5s
5 x 60kg (132lbs)
5 x 80kg (176lbs)
5 x 100kg (220lbs)
5 x 120kg (264lbs)

Squats EMOM
1 x 130kg (286lbs)
1 x 130kg (286lbs)
1 x 130kg (286lbs)
1 x 130kg (286lbs)
1 x 130kg (286lbs)
3 x 120kg (264lbs)
Too Easy

Superset
Step ups ... 18" box
8 x BW+40kg BB each leg
8 x BW+40kg BB each leg
8 x BW+40kg BB each leg
Hanging SLRs
10
10
10

Superset
Single leg drop-down squats ... 18" box
8 x BW+30kg BB each leg
8 x BW+30kg BB each leg
8 x BW+30kg BB each leg
3 second neg, then power up
OH squats
10 x 30kg (66lbs)
10 x 30kg (66lbs)
10 x 30kg (66lbs)
Felt really good ... I'd been practicing

Metcon .... prowler push/walking lunges .... target 7 minutes
Prowler push ... 110kg+50kg sled=160kg/352lbs x 40 metres
Walking lunges ... BW+two 16kg KBs x 16
Prowler push ... 110kg+50kg sled=160kg/352lbs x 40 metres
Walking lunges ... BW+two 16kg KBs x 16
Prowler push ... 110kg+50kg sled=160kg/352lbs x 40 metres
Walking lunges ... BW+two 16kg KBs x 16
8 minutes ... lunges killed me

Glute and hammie stretches

60 minutes

The session
Squats ... 5 x 120kg ... all really deep and felt strong out of the hole
Squats EMOM ... Every Minute on the Minute ... singles x 130kg/286lbs ... very easy. The bar felt heavy on the shoulders but very light in the hole
Step-ups ... stepping up to the box from behind
Lateral squats ... stepping up to the box from the side
Overhead squats ... felt really good. Getting deep and staying balanced
Metcon ... Same as last week but with weighted lunges: prowlers OK but the lunges stirred up my glute tendon. Smashed it last week but fell in a heap.

Squats are feeling really good. The glute attachment has been stirred up since Friday after I slipped on some dog pee in my laundry ... my leg shot out from under me and I strained that GM tendon again. I could feel it pulling today so I took each rep very slowly, paused, but each rep felt strong out of the hole. I'm very happy to not push the weights any further and to just build strength while the tendon is healing

[scott_donald]

glad everything did feel great for the squats... shows good progress and a recovering body!!!

are you getting to ski this year???

[TM79]

Great job today! I love how the squats were "too easy." In that case, don't bother reading my post later. It will be much easier than yours. Good looking super sets too and great work on the metcon. My legs would be ruined... Sorry to hear that the glute tendon has been hurting again. Hopefully it will calm back down soon.

[raynerd]

Excellent session Andrew! Always a good thing when EMOM squats feel too easy!

[doughnutgut]

Smart oh squatting Andrew.

Easy on the slipping.

Quietly watching you mend up buddy.

[shaneinga]

Nice work Andrew. OH squats definitely look to be really tough. I like the suggestion to give them a try, and as you said they will point out imbalances. I know I have them. My left knee is wonky, and it takes me some time to settle into my normal squat position. I also have found that I like to point my left toe out farther than my right one. So imbalances are everywhere. Maybe these will help.

Real nice looking squat session, and good to hear those EMOM sets were to easy.

Prowler and lunges. You are a mad man. Hahaha.

[fittofattofit]

glad everything did feel great for the squats... shows good progress and a recovering body!!!

are you getting to ski this year???

Thanks Scott ... I still feel the pain so I know that I have to take this slowly, but I surprised myself how easy the 130 reps felt and how going deep and pausing didn't make it too tough. Recovery is slow but hopefully I'll come back stronger ..... until the next injury

And I'm skiing at Jackson Hole at the end of Feb and I'll probably go to NZ in August. I'd really love to get in another week in the US or Europe but I'm struggling to find the time

Great job today! I love how the squats were "too easy." In that case, don't bother reading my post later. It will be much easier than yours. : D Good looking super sets too and great work on the metcon. My legs would be ruined... Sorry to hear that the glute tendon has been hurting again. Hopefully it will calm back down soon. : )

Thanks Trent, although your squats at 265 looked very easy even though your back may have been grumpy. Lunges destroyed me on that metcon
That glute tendon: I blame my dog for being a coward and peeing on the floor during a hail storm

Excellent session Andrew! Always a good thing when EMOM squats feel too easy!

Thanks Shawn. I felt like singles EMOM was a soft option ... should at least have been doubles

Smart oh squatting Andrew.

Easy on the slipping.

Quietly watching you mend up buddy.

Thanks Leigh .... always good to see you around! I'm not going to push the weights with the OH squats but it felt good to go through the motions and keep in balance.
Mending will happen slowly but I feel like it's heading in the right direction

Nice work Andrew. OH squats definitely look to be really tough. I like the suggestion to give them a try, and as you said they will point out imbalances. I know I have them. My left knee is wonky, and it takes me some time to settle into my normal squat position. I also have found that I like to point my left toe out farther than my right one. So imbalances are everywhere. Maybe these will help.

Real nice looking squat session, and good to hear those EMOM sets were to easy. : D

Prowler and lunges. You are a mad man. Hahaha.

Thanks Shane! You should give the OHSs a try: they really are an education in balance and stance. I've done them before as a warm-up and they force you to get a proper hip and knee hinge happening.
Prowler and lunges finished me off yesterday: got so over-heated I went full CrossFit at the end and ripped my shirt off to lay on the concrete



Tuesday 15th November 2016

Shoulders/back

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

Pendlay rows
10 x 60kg (132lbs)
8 x 80kg (176lbs)
6 x 100kg (220lbs)
6 x 100kg (220lbs)
6 x 100kg (220lbs)
6 x 100kg (220lbs)
6 x 100kg (220lbs)

Push Press
10 x bar
6, 6, 6, 6, 6 x 40kg (88lbs)

Underhand pull-down to chest
10 x 70kg (154lbs)
8 x 75kg (165lbs)
6, 6, 6, 6, 6 x 80kg (176lbs)

50 minutes

Skipped off from work for a quick midday session before heading back to go on-call. Just working the lats and shoulders and felt good. Nice weather outside and I'm feeling guilty: BW has been 165lbs for a long time now: I feel like I'm recomping a little but I'm still a fatty so it's time to take my diet under control and lean up for the summer

[scott_donald]

the pressures of summer!!!! don't have that here with crap weather...

nice wee lunch time session... copying me with lifting in my lunch...

[TM79]

Great shoulder/back session my friend! I like your mixture of crazy strength/metcon work and regular old-school workouts like this. The best of both worlds... Plus, the weight you throw around for your bodyweight (and age) is astounding. Great job man!

[raynerd]

Awesome back blast Andrew! Strong cable rows and Pendlays, tons of volume as well. Must have been flared up like a cobra!

[RT1957]

Strong leg day Andrew....I know I'd be waddling around all day after a session like that...nice back day to....strong Prows

[DocJekyll]

Slips on dog pee and still hits EMOM (EASY, no less) Squats. Lulz.
Nice to see that glute on the mend.

Do i smell dietary constraints?!?

[shaneinga]

Nice rowing. Strong Pendlays and cable rows. Good luck with the diet!

[fittofattofit]

the pressures of summer!!!! don't have that here with crap weather...

Because I've travelled to Europe or North America for the last 10 northern winters I rarely spend much time worrying about being lean or not-so-white. This year I'll probably go to Thailand in January and it would be nice to have at least the outline of a 6 pack ... it's 3 years since I've had a good six-pack. I had a few things going on and I got lazy

nice wee lunch time session... copying me with lifting in my lunch...

You know, I used to lift at lunch time and loved it, but then we stopped having formal lunch breaks at work. I find it a really good time to train but I rarely get to swing it these days although my usual JP workouts are at 2pm

Great shoulder/back session my friend! I like your mixture of crazy strength/metcon work and regular old-school workouts like this. The best of both worlds... Plus, the weight you throw around for your bodyweight (and age) is astounding. Great job man!

Thanks Trent. I suppose 35 years of old school bodybuilding is ingrained . I do like to mix it up now and I think doing the strength/metcon/flexibility work as well has helped me become overall fitter and stronger. Still got so much more training I'd love to do!

Awesome back blast Andrew! Strong cable rows and Pendlays, tons of volume as well. Must have been flared up like a cobra!

Thanks Shawn ... we all know you can tell a true lifter from the back ... gotta work those lats!

Strong leg day Andrew....I know I'd be waddling around all day after a session like that...nice back day to....strong Prows

Thanks Ron ... I was waddling as well: I still had quad DOMS when I went into my deadlift session three days later!

Slips on dog pee and still hits EMOM (EASY, no less) Squats. Lulz.
Nice to see that glute on the mend.

Do i smell dietary constraints?!?

Thanks Chris ... that slip aggravated the glute tendon but I got it ripped apart today by my massage guy Hopefully I'll be able to bump the squat volume a little next week. I'll be very happy with slow prgresss
I'd love to be on dat dere 4200 cal diet but you've got more than 40lbs on me ... I'll have to work on 2200 and probably have to cut back from there

Nice rowing. Strong Pendlays and cable rows. Good luck with the diet!

Thanks Shane!




Thursday 17th November 2016

AM session .... Rehab

4 rounds of
Pistol squats ... 10 each leg ... hip and knee stability
Overhead Pallov press ... 10 each side ... shoulder and core stability and strength
TRX Flyes ... 10 reps ... shoulder stability and strength
TRX jacknife push-ups ... 10 reps ... core stability
Single leg DL on bosu ball ... 10 each side ... hip and core stability
Cable archer rows ... 10 each side ... thoracic mobility

35 minutes




Thursday 17th November 2016

PM session .... deads with JP

Warm-up Superset: GMs/Single leg deadlifts
Good Mornings .... 10 x bar (44lbs)
Single LDLs .... each side x 10 x 24kg/53lb KB in one hand
Good Mornings .... 10 x 40kg (88lbs)
Single LDLs .... each side x 10 x 24kg/53lb KB in one hand
Good Mornings .... 10 x 50kg (110lbs)
Single LDLs .... each side x 10 x 24kg/53lb KB in one hand
Good Mornings .... 10 x 60kg (132lbs)
Single LDLs .... each side x 10 x 24kg/53lb KB in one hand

Deadlifts .... 5s
8 x 60kg (132lbs)
5 x 80kg (176lbs)
5 x 100kg (220lbs)
5 x 120kg (264lbs)
5 x 140kg (308lbs)
5 x 150kg (330lbs)
Ugly first rep @ 150 then good

AMRAP deadlift
13 x 130kg (286lbs)
Grip gave out

Superset
Pendlay rows
8 x 60kg (132lbs)
8 x 80kg (176lbs)
8 x 90kg (198lbs)
Easy at 90kg
with archer ring rows
8 x BW each side
8 x BW each side
8 x BW each side

Bar humps
8 x 60kg (132lbs)
8 x 80kg (176lbs)
8 x 100kg (220lbs)

Metcon .... pull-ups/bear crawls x 3 rounds .... target 6 minutes
12 x wide-grip pull-ups
Prowler bear crawl ... 60kg+50kg sled=110kg/242lbs x 40 metres
9 x wide-grip pull-ups
Prowler bear crawl ... 60kg+50kg sled=110kg/242lbs x 40 metres
6 x wide-grip pull-ups
Prowler bear crawl ... 60kg+50kg sled=110kg/242lbs x 40 metres
6 minutes 23 seconds

Glute and hammie stretches

60 minutes

I started off my day with my regular Thursday rehab sesh, worked for 2.5 hours, had coffee and brunch with a friend, had my deads sesh with JP, and then finished up with an hour long Deep Tissue Massage

The session
Warm up/GMs/single leg deadlifts
Love Good Mornings as warm-up
Single leg deadlifts were done holding a 24kg kettle bell in one hand. Always takes a set to find my balance
Deadlifts
140kg x 5 ... for felt good
150kg x 5 ... first rep felt awkward but JP said the rest looked really good
130kg x 13 ... AMRAP. Felt good but lost my grip @ 13
Metcon ...
Pull-ups were all unbroken, so 12, 9 and 6 reps
Bear crawls were done like this (a pic taken at the CrossFit comp run by JP a few weeks back)

It's a great all body exercise requiring leg, arm and core strength. It's easy to get light-headed if you try to go too quickly and it's hard on the wrists
1st round complete @ 2:06
2nd round complete @ 4:20
3rd round complete @ 6:23

Pretty happy with everything. Still got strength and confidence to regain on the deads but it's heading in the right direction

[RT1957]

Nice DL day working up to 5 X 330....13 X 286 had to have you huffing......strong pulls...as well as strong PRows.....metcons are always impressive

[raynerd]

Great session Andrew, pulls are coming along well with the 330x5! Solid job on the 286 AMRAP!
Bearcrawl Metcon work sounds damn tough!

[scott_donald]

haha your bear crawls are a fundamental to teaching scrummaging in rugby!!!

i assume you work up to the 140??? solid way of torturing yourself today!!!

[pastorgbc]

I love the dynamics of your workouts, Andrew.

I am always impressed with the metcon you throw in AFTER you kill it with the weights.

I have to figure out how to incorporate that stuff in and amongst the cross-fitters who hog things up.

Ray

[shaneinga]

Man, your workouts are awesome. Anyone who can do a pistol squat is impressive, let alone that many pistol squats.

Serious work in here as always Andrew.

Have a great weekend!

[Sen8or]

Solid few sessions Andrew, always like the variety you put in, specially with the conditioning like he sled work.

Are you still working on muscle ups (or did you achieve them?)

[DocJekyll]

I am envious of your conditioning ATM. I probably couldn't sprint for more than 20 yards right now.

I see dead lifts in your future. Great job man.

Check your inbox.

[TM79]

Great job Thursday Andrew! Strong sets on DL and supersets! I'm going to have to try those Archer Ring Rows. Digging the weighted bear crawls too. That looks like a special form of misery. Great job getting those pull-ups unbroken as well. Looking good my friend!

[TM79]

I probably couldn't sprint for more than 20 yards right now.

That's probably because you're too massive to fit between trees or street lamp posts.

[fittofattofit]

Nice DL day working up to 5 X 330....13 X 286 had to have you huffing......strong pulls...as well as strong PRows.....metcons are always impressive

Thanks Ron ... it's nice to feel that at least I'm adding volume to my PC work: way too often I have a MF and end up missing out on the work that builds up the strength 'base'.

Great session Andrew, pulls are coming along well with the 330x5! Solid job on the 286 AMRAP!
Bearcrawl Metcon work sounds damn tough!

But Shawn: your 5RM is my 330 x 5 +50%

haha your bear crawls are a fundamental to teaching scrummaging in rugby!!!

i assume you work up to the 140??? solid way of torturing yourself today!!!

Yeah ... it's very much a rugby and gridiron training tool! It's quite fun doing some of these strange exercises because they are a challenge but my poor wrists are still aching after doing it on a concrete driveway
And yes, bill up with 60, 80, 100, 120 then 140. Going straight to 140 would be guaranteed MF territory

I love the dynamics of your workouts, Andrew.

I am always impressed with the metcon you throw in AFTER you kill it with the weights.

I have to figure out how to incorporate that stuff in and amongst the cross-fitters who hog things up.

Ray

Thanks Ray! The metcon so often takes me to the point of collapse that I couldn't possible do it before
I can imagine what it's like trying to use the 'functional fitness' equipment when there's only one or two of each piece of equipment .. at least I train at a CF 'box' so I'm more limited by my failing mind and body than a lack of equipment

Man, your workouts are awesome. Anyone who can do a pistol squat is impressive, let alone that many pistol squats. : )

Serious work in here as always Andrew.

Have a great weekend!

Thanks Shane ... a beautiful weekend here as well ... in the high 80s/low 90s and brilliant sunshine

Solid few sessions Andrew, always like the variety you put in, specially with the conditioning like he sled work.

Are you still working on muscle ups (or did you achieve them?)

You remembered: I am still working on the muscle-ups and no, I haven't achieved one yet
I've realised that my shoulder issues (specifically the torn Supraspinatus on the R) make it difficult for me to keep the pull-up momentum happening so that I can get over the rings for the ring dip. I'm taking it slowly and doing a lot of pull-up and dip work and hoping that that eventually gets me there

I am envious of your conditioning ATM. I probably couldn't sprint for more than 20 yards right now.

I see dead lifts in your future. Great job man.

Check your inbox.

That's probably because you're too massive to fit between trees or street lamp posts. : D

Thanks Chris ... will do
Wot Trent sed!

Great job Thursday Andrew! Strong sets on DL and supersets! I'm going to have to try those Archer Ring Rows. Digging the weighted bear crawls too. That looks like a special form of misery. : D Great job getting those pull-ups unbroken as well. Looking good my friend! : )

Thanks Trent .. I'm enjoying mixing in the training and our summer has arrived so I'm expecting to throw in even more variety for the next few months





Sunday 20th November 2016

Metcon @ home

Partner workout @ home with John
Total reps, alternating

Wall balls ... 14lb/20lbs to 12 foot mark
150 reps .... alternating

Assault bike
100 calories .... 60 seconds alternating

Kettle bell swings
100 x 32kg/71lbs .... alternating sets of 10

Assault bike
100 calories .... 60 seconds alternating

Deadball cleans
50 x 25kg/55lbs .... alternating sets of 5

Assault bike
100 calories .... 60 seconds alternating

Ring dips
25 x full range ring dip .... alternating sets of 5

39 minutes

I worked all day Saturday so no training but my friend John came around Sunday for an early morning metcon
The plan was to do a 'partner workout' so alternating sets to complete a target for each exercise
Wall balls ... this is a real weakness for me. I used the 14lb ball and John used the 20lb ball. Height is an advantage and John is 6' but I can get some good momentum going with the 'thruster' out of the hole. Unfortunately my shoulders fatigue quickly so I lose coordination after around 10 reps
Air bike ... one minute spins with about 15cals per minute. I can go faster but I burn out so that's a good pace for me. 300 cals total so 150cals in 10 minutes for me
KB swings ... alternating sets of 10 x 32kg. I like these but they are anaerobic after the cycling
Deadball cleans ... alternating sets of 5 x 25kg cleaned and dropped over the shoulder
Ring dips ... sets of 5 x full range ring dips. John did 3 sets; I did 2

All done in 39 minutes and my heart was racing the whole time. It was a very good metcon and my legs will be feeling those wall balls. It's good reminder that I need to keep practising those. Temperature was 90º at 8am so I went 'full CrossFit' early on and was shirtless after the first round of cycling
Afterwards had breakfast and coffee and I'm set for a day in the garden before being on-call again tonight. Hope you're all having a good weekend!

[TM79]

Great job Andrew! Beauty of a metcon! I have yet to try a partner metcon, but it sounds nice to have some built in breaks. Plenty of hard work going on in that one, that's for sure. 90 degrees by 8:00AM? I've only experienced that in one place... Texas. I would imagine that you will be shedding the winter pounds rather quickly working out in that type of weather. It usually takes me a few weeks to adjust to that, and my running never really adjusted to it this past summer. It's much more taxing on the body. Anyway, great job on the metcon in the sweltering heat.