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  1. #4501
    Recovering Weakling RT1957's Avatar
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    Happy Birthday Andrew a little belated but I just went through your vids and workouts!!...Squats are just so good and you pulled that 170K fast....lots of strong work being done....I'll be better at getting to your journal its been a bit hectic here
    "You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza

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    "You know you're over the hill when your mind makes a promise your body can't fill"......Paul Barrere Little Feat
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    Originally Posted by fittofattofit View Post
    with ring dips
    12 x BW
    12 x BW
    11 x BW
    10 x BW
    These stand out to me. Good job. Might the need to stabilize yourself with the ring strengthen the parts of your shoulder that you feel are holding you back from a bigger bench? It's kind of like a vertical press version of Louie Simmon's bamboo bar bench press
    Pull-Up PR: https://forum.bodybuilding.com/showthread.php?t=177233951
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  3. #4503
    Bloody but unbowed fittofattofit's Avatar
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    Sunday 17th June 2018

    Birthday WOD .... 57 FFS


    Birthday WOD = partner workout with John
    Assault bike ... alternating 10 cals each ... 2 minutes, then ...
    Ring rows ... alternating 10 reps each, then ...
    Ring dips ... alternating 10 reps each, then ...
    Hanging Toes-to-bar ... alternating 10 reps each, then ...
    Repeat ... until 200 total calories on the assault bike

    Completed 5 rounds with calories 49+44+42+42+23

    One armed farmers' walk
    40kg/88lb kettle bell x 15 metres each arm
    5 rounds

    stretching

    45 minutes

    Had a birthday WOD session with John ... very cold morning (48ºF) @ 8am but didn't take long to warm up
    Assault bike is always a killer ... did 10 reps max effort each but with the change over we got 40+ cals in each 2 minute block
    Ring rows were done with feet on a box, so harder than I thought it would be. TTB suck. Finished in ~25 minutes ... was overheating and shirtless at the end. John said that I was looking the biggest and leanest he'd seen me! Don't know that that was true but it was a nice thought on my birthday
    Did some farmers' walks with a KB in one hand for some solid core work at the end. Had a PWO coffee and muffins and then adjourned for a nice lunch in a Greek restaurant with two lovely ladies




    Monday 18th June 2018

    Squats @ gym


    pec deck flyes
    10, 8, 8, 8, 8 x 103kg/227lbs
    10 sec hold last rep each set

    Paused Squats
    10 x bar, 40kg, 60kg, 80kg

    Squats
    5 x 100kg/220lbs
    5 x 120kg/264lbs
    5 x 130kg/286lbs
    5 x 130kg/286lbs
    5 x 130kg/286lbs
    5 x 130kg/286lbs
    5 x 130kg/286lbs
    getting easier

    standing BB calf raises
    10, 10, 10, 10, 10 x 130kg/286lbs
    3 sec pause at the top of each rep

    seated cable rows
    6, 6, 6, 6, 6 x 110kg/242lbs
    slow neg

    Stretches

    50 minutes

    Snuck in another squat session ... I'm enjoying the squats and 5 x 5 x 130kg is feeling more and more natural. Will stick at this for another few weeks
    Push/pull session with JP in a few hours time




    Tuesday 19th June 2018

    Push/pull with JP


    Warm-up
    2 rounds of:
    Single arm ring archer rows ... 8 each side
    Inchworms ... 5
    Side planks ... 20 seconds each side

    Incline bench press
    12 x bar
    8 x 50kg/110lbs
    5 x 60kg/132lbs
    4 x 70kg/154lbs
    4 x 70kg/154lbs
    4 x 70kg/154lbs

    Superset
    BO BB rows (Yates rows)

    12 x 70kg/154lbs
    8 x 90kg/198lbs
    6 x 110kg/242lbs
    12 x 110kg/242lbs (VersaGripps)
    A bit of body English the last few reps
    with ring dips
    12 x BW
    12 x BW
    11 x BW
    10 x BW
    Tris burning

    Superset
    Single arm 'suitcase' deadlifts + single arm farmers' walk

    60kg/132lbs x 6 single arm deadlift + 20 metres single arm farmer's walk, each arm
    60kg/132lbs x 6 single arm deadlift + 20 metres single arm farmer's walk, each arm
    60kg/132lbs x 6 single arm deadlift + 20 metres single arm farmer's walk, each arm
    with DB benching
    13 x two 30lb DBs
    15 x two 30lb DBs
    17 x two 30lb DBs AMRAP
    So weak!

    Metcon ... 5 x 5 ... deads/burpees ... target 5 minutes
    5 x 100kg/220lbs deadlifts
    5 x burpees
    5 x 100kg/220lbs deadlifts
    5 x burpees
    5 x 100kg/220lbs deadlifts
    5 x burpees
    5 x 100kg/220lbs deadlifts
    5 x burpees
    5 x 100kg/220lbs deadlifts
    5 x burpees
    3 minutes 55 seconds

    Stretches

    50 minutes





    Originally Posted by RT1957 View Post
    Happy Birthday Andrew a little belated but I just went through your vids and workouts!!...Squats are just so good and you pulled that 170K fast....lots of strong work being done....I'll be better at getting to your journal its been a bit hectic here
    Thanks Ron and no problems: we all seem to be busy at the moment! Yes, I'm having a good run with training but I still have some work to do to move into PR territory





    Thursday 21st June 2018

    06:30am ... regular rehab session


    Rehab session ... 4 rounds of:
    Reverse lunges .... 12 x 16kg/35lbs KB each leg .... front foot on a 8" box
    Single arm standing cable press .... 12 x each arm, facing away from the stack and single arm press .... shoulder stability, lats, serratus, core
    Single leg cable RDLs .... 12 x each leg SL RDL holding a cable in the opposite hand .... eccentric loading hamstring/glutes
    Deadbugs (holding a cable overhead) .... 12 x dead bugs lying on a bench holding onto a cable .... shoulder stability, core work
    Swiss ball hamstring curls .... 12 reps x feet on a swiss ball and curl ... 4 count negative ... hams! Continuous TuT

    30 minutes




    Friday 22nd June 2018

    Squats with JP ... 74.1kg


    Warm-up
    Banded side steps ... 7 each way
    Glute bridges ... 10 x BW
    Speed Squats ... 10 x bar
    Banded side steps ... 7 each way
    Glute bridges ... 10 x BW
    Speed Squats ... 10 x bar

    Squats ... 1RM
    5 x 60kg/132lbs
    5 x 80kg/176lbs
    5 x 100kg/220lbs
    3 x 120kg/264lbs
    3 x 130kg/286lbs
    1 x 140kg/308lbs
    1 x 150kg/330lbs
    1 x 155kg/341lbs
    1 x 160kg/352lbs
    1 x 165kg/363lbs = PR!
    F x 167.5kg/368lbs
    3rd time I've hit 165kg but first since 4th May 2015!
    Had a new PR in me but head messed it


    Superset
    Front squats

    10 x 60kg/132lbs
    5 x 80kg/176lbs
    5 x 80kg/176lbs
    5 x 80kg/176lbs
    Biceps were cramping in the rack position
    Single leg glute bridges
    8 x BW+50lbs each leg
    8 x BW+50lbs each leg
    8 x BW+50lbs each leg

    Superset
    BB Good Mornings

    10 x 60kg/132lbs
    10 x 60kg/132lbs
    10 x 60kg/132lbs
    Focussing on hamstring stretch
    with Hanging L sits
    20 secs
    20 secs
    20 secs
    Core

    Metcon ... 15-12-9 ... Assault bike/walking DB lunges/ab-mat sit-ups ... target 5 minutes
    15 cals assault bike
    15 x two 50lb DB walking lunges
    15 x ab-mat sit-ups
    12 cals assault bike
    12 x two 50lb DB walking lunges
    12 x ab-mat sit-ups
    9 cals assault bike
    9 x two 50lb DB walking lunges
    9 x ab-mat sit-ups
    6 minutes 10 seconds

    Stretches

    50 minutes

    The session
    Squats ... 1RM ...
    150kg/330lbs and 155kg/341lbs x 1 ... easy
    160kg/352lbs x 1 ... great feeling rep = deep with good rebound. Kept my breath locked tight throughout
    165kg/363lbs x 1 ... folded slightly forward but rescued it from the hole. Surprisingly easy. Equal PR ... 3rd time ever but first since 5th May 2015!
    167.5kg/368lbs x F ... lost my tightness and dumped the bar behind. Should have got it but was very happy

    Front squats ... was going to do 10s
    80kg/176lbs x 5 ... biceps were cramping in the rack position so stuck to 5s

    Metcon ... 15-12-9 ... 5 minutes target
    Assault bike ... knew 36 cals on the bike would take 3 minutes (if I was not to overdo it and lose my breath) ... 5 minute target was always going to be tough
    Walking DB lunges ... quads could feel it
    Round 1 ... 15s ... complete @ 2 minutes 30
    Round 1 ... 12s ... complete @ 4 minutes 30
    Round 1 ... 9s ... complete @ 6 minutes 10

    Overall
    Very happy with a 3 year squat PR!
    Last edited by fittofattofit; 06-22-2018 at 06:36 PM.
    "Better to wear out than rust out!"

    Squat 165kg/363lbs
    Deadlift 190kg/418lbs
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  4. #4504
    Recovering Weakling RT1957's Avatar
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    Incline weights are going up 4x154 is good progress and impressive rows!!...very strong squat squat session and great job with the PR!! 363 I would love to see a vid of that...368 soon
    "You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza

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    "You know you're over the hill when your mind makes a promise your body can't fill"......Paul Barrere Little Feat
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  5. #4505
    Registered User Plateauplower's Avatar
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    Just killing it in here. Nice
    PR match on the squats! Lighter and stronger is a good combination, doing it right! Forgot how much more intense biking is than my normal walking for cardio. My airbike has just been sitting in the garage but got a ride in yesterday on reg bike. Also hit those stairs I took you to the other day, could barely walk for a few due to my calves being sore .

    Keep up the good work!
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  6. #4506
    Bloody but unbowed fittofattofit's Avatar
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    Originally Posted by RT1957 View Post
    Incline weights are going up 4x154 is good progress and impressive rows!!...very strong squat squat session and great job with the PR!! 363 I would love to see a vid of that...368 soon
    Thanks Ron ... you get your wish .... JP did take a vid and posted it on IG so I've snapped it and posted below

    Originally Posted by Plateauplower View Post
    Just killing it in here. Nice
    PR match on the squats! Lighter and stronger is a good combination, doing it right! Forgot how much more intense biking is than my normal walking for cardio. My airbike has just been sitting in the garage but got a ride in yesterday on reg bike. Also hit those stairs I took you to the other day, could barely walk for a few due to my calves being sore : D.

    Keep up the good work!
    Thanks Tim ... yes, I was very happy with the squats: lighter and stronger but also feeling much more mobile and comfortable about getting to depth. Air bikes suck! I've got my own bike which I was using to cycle to work but it's been stuck in the hospital bike park since the beginning of Feb
    Good work on the steps ... I loved the run up those = great way to turn calves into cows!





    Saturday 23rd June 2018

    Back work @ gym


    Deadlifts
    10 x 60kg132lbs
    10 x 80kg176lbs
    10 x 100kg/220lbs
    5 x 120kg/264lbs
    5 x 140kg/308lbs
    1 x 150kg/330lbs
    1 x 160kg/352lbs
    Felt heavy today

    seated cable rows
    6, 6, 6, 6, 6 x 110kg/242lbs
    slow neg

    Stretches

    45 minutes

    Limited time to train so did some deads and cable rows. Felt really tired ... deads felt heavy so took it as a sign to go easy





    Sunday 24th June 2018

    Squats @ gym


    Superset
    Push presses

    10 x bar, 30kg, 40kg
    8, 8, 8 x 45kg/100lbs
    with Paused Squats
    10 x bar, 40kg, 60kg, 80kg

    Squats
    5 x 100kg/220lbs
    5 x 120kg/264lbs
    3 x 130kg/286lbs
    3 x 130kg/286lbs
    3 x 130kg/286lbs
    130kg felt heavy today so 3 x 3

    Superset
    pec deck flyes

    10, 8, 8, 8, 8 x 103kg/227lbs
    10 sec hold last rep each set
    with horizontal hack machine calf raises
    24, 18, 15, 15, 15 x 240lbs

    Stretches

    45 minutes

    Daughter no. 1 moved out of the house over the weekend so 😪spent the day assembling Ikea furniture. Now I'm stuck in this big house with an old smelly dog. Did some squats before heading over with the Allen keys but things felt heavy so stuck to a 3 x 3 rather than a 5 x 5 ... not surprising after a max effort squat day on Friday




    Monday 25th June 2018

    Push/pull with JP


    Warm-up
    2 rounds of:
    Ring dip hold ... 20 seconds
    Ring row hold ... 20 seconds
    Ring hold ... 20 seconds

    Bench press
    12 x bar
    8 x 50kg/110lbs
    6 x 60kg/132lbs
    5 x 70kg/154lbs
    4 x 80kg/176lbs
    4 x 80kg/176lbs
    4 x 80kg/176lbs

    Superset
    'suitcase' deadlifts + farmers' walk
    with Bar dips

    Two 50kg/110lbs suitcases=100kg/220lbs ... deadlift + 15 metres farmer's walk
    Bar dips ... 12 x BW
    Two 50kg/110lbs suitcases=100kg/220lbs ... deadlift + 15 metres farmer's walk
    Bar dips ... 12 x BW+12kg/27lbs
    Two 60kg/132lbs suitcases=120kg/264lbs ... deadlift + 15 metres farmer's walk
    Bar dips ... 8 x BW+17kg/38lbs
    Two 60kg/132lbs suitcases=120kg/264lbs ... deadlift + 15 metres farmer's walk
    Bar dips ... 8 x BW+17kg/38lbs
    Two 70kg/154lbs suitcases=140kg/308lbs ... deadlift + 15 metres farmer's walk
    Bar dips ... 6 x BW+21kg/46lbs
    Two 70kg/154lbs suitcases=140kg/308lbs ... deadlift + 15 metres farmer's walk
    Bar dips ... 6 x BW+21kg/46lbs
    Two 80kg/176lbs suitcases=160kg/352lbs ... deadlift + 15 metres farmer's walk
    Bar dips ... 6 x BW+21kg/46lbs
    Two 80kg/176lbs suitcases=160kg/352lbs ... deadlift + 15 metres farmer's walk
    Bar dips ... 6 x BW+21kg/46lbs
    Lats and tris smashed

    Metcon ... 15-12-9 ... pull-ups/push-ups/air bike ... target 7 minutes
    15 bar pull-us
    15 push-ups
    15 cals assault bike
    12 bar pull-us
    12 push-ups
    12 cals assault bike
    9 bar pull-us
    9 push-ups
    9 cals assault bike
    7 minutes 9 seconds

    Stretches

    50 minutes




    And JP posted up a vid on his IG page of me squatting the 165kg/363lbs on Friday
    https://youtu.be/ZEShe98_UD8


    That's the 3rd time I've squatted that weight but the last times were in 2014 and 2015 and this felt the best ... even though I folded a little forward on the way up from the hole correcting it wasn't a major effort (I pretty much thought 'O yeah, hip drive ...' and then completed it). Plus that's the heaviest squat I've ever captured on film.


    And a snap at the bottom of the squat ... happy that I got to depth
    Squat 165kg/363lbs @ 161 by Andrew, on Flickr
    "Better to wear out than rust out!"

    Squat 165kg/363lbs
    Deadlift 190kg/418lbs
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  7. #4507
    Registered User mirroroferised's Avatar
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    That was a strong looking squat Andrew!!! Happy belated bud
    365 255 480 in April! ...2019
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  8. #4508
    Registered User Payton1221's Avatar
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    Andrew,

    The 363# squat looked great, and YES, certainly deep enough

    I normally take a daily health/fitness quiz online and the points go towards my health insurance premiums (not sure if you have something similar like this or not), but today's quiz was about running, and it claims that running should be done using the 80/20 rule where 80% of the runs are done with a low intensity and only 20% of the runs should be high intensity. They claim this has been determined to provide the greatest improvement in running regardless of your volume (i.e., 5K typical runs, 10K runs, etc). Do you think there's any applicability to this running rule for Crossfit type workouts? I'm reading the Rich Froning book, and it's encouraged me to program in more Crossfit type workouts on occasion but I think I'll replace bike rides for running
    Pull-Up PR: https://forum.bodybuilding.com/showthread.php?t=177233951
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  9. #4509
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    Very nice work on those squats lately Andrew!, and that deadlift/farmers/and dips sounds absolutely brutal.
    Please record my time/reps if I pass out
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  10. #4510
    Recovering Weakling RT1957's Avatar
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    Excellent!!!! that squat was deep and strong!!...Lots of work done I have noticed no MF with deadz and some strong pulls...3x3 squats after the big day I'm sure was plenty...strong Push pull day....I guess the last kid moving away can be a heart tug....glad you got an allen wrench...I hate those Ikea put together pieces...
    "You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza

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    Originally Posted by mirroroferised View Post
    That was a strong looking squat Andrew!!! Happy belated bud
    Thanks Dave ... I think of that squat as a late birthday present from me to me I was very happy with that and it didn't feel tough at the time (although I was feeling a bit beat up the next few days)

    Originally Posted by Payton1221 View Post
    Andrew,

    The 363# squat looked great, and YES, certainly deep enough ; )

    I normally take a daily health/fitness quiz online and the points go towards my health insurance premiums (not sure if you have something similar like this or not), but today's quiz was about running, and it claims that running should be done using the 80/20 rule where 80% of the runs are done with a low intensity and only 20% of the runs should be high intensity. They claim this has been determined to provide the greatest improvement in running regardless of your volume (i.e., 5K typical runs, 10K runs, etc). Do you think there's any applicability to this running rule for Crossfit type workouts? I'm reading the Rich Froning book, and it's encouraged me to program in more Crossfit type workouts on occasion but I think I'll replace bike rides for running ; )
    Thanks Mark!
    Interesting thought about the 80/20 ... I'd be interested in knowing whether the gains come from the 20% high intensity work and whether 60/20 or 40/20 or 20/20 works better (I know we're talking percentages but I'm thinking ratios of time spent). Certainly you're average grunt session in the gym is probably only 15 minutes of intense work and then 45 minutes rest so close enough. Crossfit workouts aren't usually intense for longer than 20 minutes (if you count waiting/rest times). I'd be inclined to read the above as being 'you should work intensely 20% of the time'

    Originally Posted by Cantplankwell View Post
    Very nice work on those squats lately Andrew!, and that deadlift/farmers/and dips sounds absolutely brutal.
    Thanks CPW! Squats and metcons are feeling good ... now I just need to translate that to my deadlifts

    Originally Posted by RT1957 View Post
    Excellent!!!! that squat was deep and strong!!...Lots of work done I have noticed no MF with deadz and some strong pulls...3x3 squats after the big day I'm sure was plenty...strong Push pull day....I guess the last kid moving away can be a heart tug....glad you got an allen wrench...I hate those Ikea put together pieces...
    Thanks Ron ... feeling good with the training but I've still got a way to go to be truly comfortable with deadlifts. When I get a PR deadlift then I'll be extremely happy Yes, last kid moving away has been hard .... house is looking cleaner though!




    Tuesday 26th June 2018

    Squats @ gym


    Stretches

    Superset
    Push presses

    10 x bar, 30kg, 40kg
    8, 8, 8 x 45kg/100lbs
    Paused Squats
    10 x bar, 40kg, 60kg, 80kg

    Squats
    5 x 100kg/220lbs
    5 x 120kg/264lbs
    4 x 130kg/286lbs
    4 x 130kg/286lbs
    4 x 130kg/286lbs
    4 x 130kg/286lbs
    Still fatigued

    seated cable rows
    8, 7, 6, 6, 6 x 110kg/242lbs
    slow neg

    Horizontal hack machine calf presses
    23, 18, 15, 15, 12 x 240lbs

    Wide grip lat pull-downs
    10 x 60kg/132lbs
    8 x 65kg143lbs
    7, 6, 6 x 70kg/154lbs

    Stretches

    55 minutes




    Thursday 28th June 2018

    06:30am ... regular rehab session


    Rehab session ... 4 rounds of:
    Reverse lunges .... 12 x BW+11lbs plate each leg .... slow controlled neg to rest knee on the ground
    TRX reverse flyes .... 12 x reverse flyes, facing the TRX .... shoulder stability, lats, serratus, core
    Single leg DB RDLs .... 12 x each leg SL RDL holding two 25lb DBs .... eccentric loading hamstring/glutes
    Pallov press cable rotation .... 12 x .... shoulder stability, core work
    Single leg Swiss ball hamstring curls .... 16 reps x one foot on a swiss ball and curl ... 4 count negative ... hams! Continuous TuT

    30 minutes




    Thursday 28th June 2018

    2pm ... Squats with JP ... 73.8kg


    Warm-up
    Banded side steps ... 7 each way
    Pause Squats ... 20 seconds x bar
    Banded side steps ... 7 each way
    Pause Squats ... 20 seconds x bar

    Front squats ... 1RM
    10 x bar
    5 x 60kg/132lbs
    5 x 80kg/176lbs
    3 x 90kg/198lbs
    1 x 100kg/220lbs
    1 x 105kg/231lbs PR
    bailed x 110kg
    Light weight for a PR but
    can't hold my arms in the rack position


    Squats ... 10RM
    10 x 60kg/132lbs
    10 x 100kg/220lbs
    10 x 120kg/264lbs
    6 x 135kg/297lbs
    Wow ... fatiguing badly!

    Superset
    DB Bulgarian Split squats

    8 each leg x two 38lb DBs
    8 each leg x two 50lb DBs
    8 each leg x two 50lb DBs
    Quads
    Weighted ab-mat sit-ups
    10 x BW+38lbs DB behind neck
    10 x BW+38lbs DB behind neck
    10 x BW+38lbs DB behind neck

    Metcon ... 11-9-7 ... Front squats/Sumo High clean pulls/prowler pushes ... target 7 minutes
    11 x 50kg/110lbs ... front squats
    11 x 50kg/110lbs ... sumo high clean pulls
    40m x 80kg+50kg sled=130kg/286lbs ... prowler push
    9 x 50kg/110lbs ... front squats
    9 x 50kg/110lbs ... sumo high clean pulls
    40m x 80kg+50kg sled=130kg/286lbs ... prowler push
    7 x 50kg/110lbs ... front squats
    7 x 50kg/110lbs ... sumo high clean pulls
    40m x 80kg+50kg sled=130kg/286lbs ... prowler push
    6 minutes 45 seconds

    Stretches

    50 minutes

    The session
    Front Squats ... 1RM ...
    100kg/220lbs x 1 ... easy weight for a single
    105kg/231lbs x 1 ... felt better than 100kg. Light weight from the hole
    110kg/242lbs x bailed ... arms were fatiguing >> couldn't hold the rack position >> couldn't keep tight core >> re-racked the bar without squatting

    Squats ... 10RM
    120kg/264lbs x 10 ... was fatiguing the last few reps
    135kg297lbs x 6 ... fresh up should have got 10 but whew was I tired

    BSSs ... rear foot on bench and deep forward lunge. Holding two 50lb DBs. Felt good getting a deep stretch

    Metcon ... 11-9-7 ... 7 minutes target
    Front squats ... 50kg easy weight. JP said form's looking really good at that weight
    Sumo high clean pulls ... all unbroken but not a natural pull for me
    Prowler push sprint ... broken into 20m up and 20m back
    Round 1 ... 11s ... complete @ 2 minutes 45
    Round 1 ... 12s ... complete @ 5 minutes 30
    Round 1 ... 9s ... complete @ 6 minutes 45

    Overall
    Getting deeper and less restricted with my squats. Got to work on stamina and high rep sets. Got to work on my front rack ... maybe try crossed arms for the heavy FSs




    Friday 29th June 2018

    Strength Metcon/death by squats @ home


    Warm-up/stretches

    Strength metcon = partner workout with John
    Bench press/deadlifts ... 10 x 3
    10 rounds each of:
    bench press ... 3 x 60kg/132lbs (John 90kg/198lbs)
    deadlifts ... 3 x 130kg/286lbs
    no rest between sets

    Then ...

    Death by squats/Assault bike
    Every Minute On the Minute ... alternating sets of:
    Assault bike ... 15 cals each ... 1 minutes, then ...
    Squats ... 1 x 100kg220lbs and add a rep each round

    Did 6 rounds so
    6 x 15 (total 90) cals assault bike, and
    1+2+3+4+5+6 (total 21) x 100kg squats

    stretching

    50 minutes

    Nice way to start the day ... my bench sucks so 30 x 60kg for me but John knocked out 30 x 90kg. Deads felt heavy to begin but better as I warmed up
    Next round was a version of 'Death by squats' .... EMOM 1 x 100kg, then add a rep each minute, interspersed with 15 cals on the airbike. 15 cals a minute is the pace I can maintain without losing my breath. I was ready to go with round 7 and then call it quits but John stopped it at 6. Had coffee after and then went into work
    "Better to wear out than rust out!"

    Squat 165kg/363lbs
    Deadlift 190kg/418lbs
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    Sunday 1st July 2018

    Random gym session ... 74.1kg/163lbs


    seated cable rows
    6, 6, 6, 6, 6 x 110kg/242lbs
    slow neg

    Pec deck flyes
    8, 7 x 106kg/228lbs
    10, 10, 10 x 103kg/227lbs
    10 sec hold last rep each set

    Wide grip lat pull-downs
    10, 8, 8, 7, 7 x 65kg/143lbs

    Horizontal hack machine calf raises
    23, 18, 15, 18, 15 x 250lbs

    Stretches

    35 minutes

    Sesh got cut short




    Monday 2nd July 2018

    Push/pull with JP


    Warm-up
    2 rounds of:
    Ring L sit hold ... 20 seconds
    Ring rows ... 10 x BW
    Inchworms ... 3 reps

    Incline bench press
    10 x bar
    8 x 50kg/110lbs
    5 x 60kg/132lbs
    3 x 70kg/154lbs
    3 x 70kg/154lbs
    3 x 70kg/154lbs

    Superset
    Chin-ups

    BW x 10
    BW+10kg/22lbs x 5
    BW+16kg/35lbs x 5
    BW+21kg/46lbs x 3
    BW+26kg/57lbs x 1, 1
    Bar dips
    BW x 10
    BW+10kg/22lbs x 5
    BW+16kg/35lbs x 5
    BW+21kg/46lbs x 3
    BW+26kg/57lbs x 2, 1
    Dips done facing out with a wide grip
    Tweaked my R shoulder


    Superset
    One-armed 'suitcase' deadlifts + farmers' walk
    with KB swings

    R hand 50kg/110lbs suitcase ... deadlift x 8 + 15 metres farmer's walk
    L hand 50kg/110lbs suitcase ... deadlift x 8 + 15 metres farmer's walk
    KB swings ... 12 x 32kg/71lbs
    R hand 60kg/132lbs suitcase ... deadlift x 8 + 15 metres farmer's walk
    L hand 60kg/132lbs suitcase ... deadlift x 8 + 15 metres farmer's walk
    KB swings ... 12 x 32kg/71lbs
    R hand 65kg/143lbs suitcase ... deadlift x 8 + 15 metres farmer's walk
    L hand 65kg/143lbs suitcase ... deadlift x 8 + 15 metres farmer's walk
    KB swings ... 12 x 32kg/71lbs
    Strong core and PC work

    Metcon ... 21-15-9 Bench press/3-2-1 rope climbs ... target 7 minutes
    21 x 40kg bench presses
    3 x 5 metre rope climbs
    15 x 40kg bench presses
    2 x 5 metre rope climbs
    9 x 40kg bench presses
    1 x 5 metre rope climbs
    9 minutes 30 seconds

    Stretches

    50 minutes
    "Better to wear out than rust out!"

    Squat 165kg/363lbs
    Deadlift 190kg/418lbs
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    Registered User Payton1221's Avatar
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    Originally Posted by fittofattofit View Post
    Superset
    Chin-ups

    BW x 10
    BW+10kg/22lbs x 5
    BW+16kg/35lbs x 5
    BW+21kg/46lbs x 3
    BW+26kg/57lbs x 1, 1
    Bar dips
    BW x 10
    BW+10kg/22lbs x 5
    BW+16kg/35lbs x 5
    BW+21kg/46lbs x 3
    BW+26kg/57lbs x 2, 1
    [B][color=green]Dips done facing out with a wide grip
    This is an efficient way to get a good workout in. And the Dips + 57 lbs is going to get stares at most gyms. Well done. Throw front squats in there and you have an awesome little metcon triset too
    Pull-Up PR: https://forum.bodybuilding.com/showthread.php?t=177233951
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    Originally Posted by Payton1221 View Post
    This is an efficient way to get a good workout in. And the Dips + 57 lbs is going to get stares at most gyms. Well done. Throw front squats in there and you have an awesome little metcon triset too
    I've done a superset of chin ups and dips before and it is no joke. Some impressive weights Andrew!
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    Pullups & Dips supersetting sounds BRUTAL. I do bench & rows, but yikes!
    Lifting. Hockey. Headbanging.

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    Recovering Weakling RT1957's Avatar
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    Lots of squats this week Andrew....very impressive front squat PR!! I'm sure 105K will come quick...Thursday double leg day again and a huge volume of work....great bro work on the off days...brutal metcon with more squats....You are a squat machine!!!...Solid push pull day Inclines are coming along and the dips chins are very impressive..
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    Finally getting my lazy behind back in here. Lots of strong work going on. Yates Rows for 12x242? Is that a typo?!?!? Plus to superset those sets with some solid reps on ring dips is impressive! Then a metcon with DL and burpees? Insanity... Then you hit a new PR on squats! Nice work my friend! Strong FS as well. Brutal looking metcon later in that one with Assault bike/DB lunges/ab-mat. I would say I'm sorry to hear that your daughter moved out but some time with just you and man's best friend doesn't sound that bad from where I'm sitting... Bench numbers are going up at 4x176. Brutal tri-set with the suitcase deads/FW/dips. Then a nice looking metcon. Would love to try that one. Checking out that photo from your vid, I'd say no problem at all on depth. Good squat! Your FS PR is unimaginable to me... Great job on that! You can have the split squats... Love the weighted abmat sit-ups too. That metcon looked brutal. Anytime FS are in a metcon I just sub them for something else. Pair them with Sumos and prowlers and... The incline bench is building as well. Nice job there. I like the chins/bar dips superset. You are killing it in here my friend! Hopefully I can check in more regularly moving forward. Keep up the good work!
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    Bloody but unbowed fittofattofit's Avatar
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    Originally Posted by Payton1221 View Post
    This is an efficient way to get a good workout in. And the Dips + 57 lbs is going to get stares at most gyms. Well done. Throw front squats in there and you have an awesome little metcon triset too : D
    I have to say, I can't bench press for sh!te but weighted pull-ups and dips has helped me add some good thickness to my arms lately

    Originally Posted by grouchyjarhead View Post
    I've done a superset of chin ups and dips before and it is no joke. Some impressive weights Andrew!
    Thanks Grouchy ... the difference with you and me though is I'd do a couple more exercises and call it a day while you'd then go for a 3 hour hike with a 30lb ruck on your back

    Originally Posted by StinnerOzz View Post
    Pullups & Dips supersetting sounds BRUTAL. I do bench & rows, but yikes!
    Because of my shoulder instability open chain exercises like bench and MPs are sad and I fatigue quickly. On the other hand, closed chain exercises like dips and pull-ups keep the shoulders stable so they really help me to make up for the weak pressing

    Originally Posted by RT1957 View Post
    Lots of squats this week Andrew....very impressive front squat PR!! I'm sure 105K will come quick...Thursday double leg day again and a huge volume of work....great bro work on the off days...brutal metcon with more squats....You are a squat machine!!!...Solid push pull day Inclines are coming along and the dips chins are very impressive..
    Thanks Ron ... I'm hoping to make a bit of progress on the front squats but the limiting factor will always be my shoulders. I got 105kg a few weeks back but I bailed at 110 so some consolidation around 100-105 will be good. And seriously, the metcons just keep getting harder ... don't know if it's me getting older or just JP wanting to see me suffer ....

    Originally Posted by TM79 View Post
    Finally getting my lazy behind back in here. Lots of strong work going on. Yates Rows for 12x242? Is that a typo?!?!? Plus to superset those sets with some solid reps on ring dips is impressive! Then a metcon with DL and burpees? Insanity... : rolleyes: Then you hit a new PR on squats! Nice work my friend! Strong FS as well. Brutal looking metcon later in that one with Assault bike/DB lunges/ab-mat. I would say I'm sorry to hear that your daughter moved out but some time with just you and man's best friend doesn't sound that bad from where I'm sitting... : rolleyes: Bench numbers are going up at 4x176. Brutal tri-set with the suitcase deads/FW/dips. Then a nice looking metcon. Would love to try that one. Checking out that photo from your vid, I'd say no problem at all on depth. Good squat! Your FS PR is unimaginable to me... Great job on that! You can have the split squats... : D Love the weighted abmat sit-ups too. That metcon looked brutal. Anytime FS are in a metcon I just sub them for something else. : D Pair them with Sumos and prowlers and... : o The incline bench is building as well. Nice job there. I like the chins/bar dips superset. You are killing it in here my friend! Hopefully I can check in more regularly moving forward. Keep up the good work! : )
    Thanks Trent! I feel like the training's been going well lately but I also feel that I'm getting pushed so I've been digging deeper. Matching my old squat PR and actually seeing it on vid was awesome for me! I'm away in UK/Europe now for the next 4 weeks so it will be a well needed deload ... hopefully I'll come back refreshed and ready to make more gains and see some end of year PRs





    Tuesday 3rd June 2018

    Squats, deads and just a heavy@ss day with JP ... 72.4kg


    Warm-up
    Banded side steps ... 7 each way
    Lateral lunges ... 10 x bar
    Banded side steps ... 7 each way
    Lateral lunges ... 10 x bar

    Front squats
    10 x bar
    5 x 60kg/132lbs
    5 x 80kg/176lbs
    3 x 90kg/198lbs

    Front squats ... EMOM singles
    1 x 100kg/220lbs
    1 x 100kg/220lbs
    1 x 100kg/220lbs
    1 x 100kg/220lbs
    1 x 100kg/220lbs
    Every Minute On the Minute

    Block pulls ... off 3" plates
    10 x 70kg/154lbs
    5 x 110kg/242lbs
    5 x 140kg/308lbs
    3 x 160kg/352lbs
    1 x 170kg/374lbs
    1 x 170kg/374lbs
    1 x 170kg/374lbs
    Feeling good

    Superset
    BB reverse lunges

    10 x 70kg/154lbs
    6 x 90kg/198lbs
    6 x 100kg/220lbs
    100kg is a PR weight for lunges
    with Hanging SLRs
    10
    10
    10

    Strength Metcon ... 12-9-6 ... deadlifts @ 2xBW/squats @ 1.5xBW ... target 9 minutes
    12 x 145kg/319lbs deadlifts
    12 x 110kg/242lbs squats
    9 x 145kg/319lbs deadlifts
    9 x 110kg/242lbs squats
    6 x 145kg/319lbs deadlifts
    6 x 110kg/242lbs squats
    9 minutes 40 seconds ... fcuk this was hard!

    Stretches

    50 minutes

    The Session
    Front squat EMOM ... 95%RM Every Minute on the Minute
    100kg/220lbs singles ... felt good. 100kg is my 3RM and 105kg is my 1RM but I'm limited by fatigue in my shoulders that makes it hard for me to hold my arms in the rack position. Doing singles was a good way to avoid the fatigue

    Block pulls ... barbell resting on 3" plates
    170kg/374lb singles ... heavy enough. Need to keep working on my deadlifts

    Reverse BB lunges ...
    100kg/220lbs x 6 ... = PR. Heavy after the front squats and rack pulls

    Metcon ... 12/9/6 ... deadlifts @ 2xBW and squats @ 1.5xBW ... 9 minute target
    Round 1 ... deadlifts 145kg/319lbs x 8+4
    ... squats 110kg/242lbs x 7+5 ... complete @ 3 minutes 30
    Round 2 ... deadlifts 145kg/319lbs x 5+4
    ... squats 110kg/242lbs x 6+3 ... complete @ 7 minutes 10
    Round 1 ... deadlifts 145kg/319lbs x 3+2+1
    ... squats 110kg/242lbs x 6 ... complete @ 9 minutes 40
    Tough doing squats after the deads: felt really strong on the deads and had the 12 reps done in 45 seconds but needed a long recovery to get under the bar for squats .... squatting under fatigue is a killer!

    Overall
    A great heavy session (for me) ... heavy fronts, pulls, lunges, squats and deads = perfect end before a 4 week deload
    Off to London, Wales and Europe for nearly 4 weeks
    "Better to wear out than rust out!"

    Squat 165kg/363lbs
    Deadlift 190kg/418lbs
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  19. #4519
    Still Pounding! TM79's Avatar
    Join Date: Dec 2015
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    TM79 is a name known to all. (+5000) TM79 is a name known to all. (+5000) TM79 is a name known to all. (+5000) TM79 is a name known to all. (+5000) TM79 is a name known to all. (+5000) TM79 is a name known to all. (+5000) TM79 is a name known to all. (+5000) TM79 is a name known to all. (+5000) TM79 is a name known to all. (+5000) TM79 is a name known to all. (+5000) TM79 is a name known to all. (+5000)
    TM79 is offline
    MANIAC Front squats! That is seriously unreal man... Then some insanely heavy block pulls afterwards. Then the superset was looking rough until I read that metcon. You would have had to dig me out of a pile of vomit after that one... Glad you are getting some much-deserved time off over in Europe. Are you catching any of Wimbledon while you're there? Have a good trip!
    All-Time PR's and Info:
    M, 5'10", 175 lb
    Powerlifting: Squat: 315, Bench: 255, Deadlift: 420
    Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
    Metcons: Murph: 29:43, Double Murph: 1:12:01, Cindy: 29 Rounds
    IG: trentmas.nc
    Youtube Channel: https://www.youtube.com/channel/UC7v5c_ToyBkd6_3hP2jl94w
    Galatians 2:20
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  20. #4520
    Death Metal Madman StinnerOzz's Avatar
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    StinnerOzz is a splendid one to behold. (+10000) StinnerOzz is a splendid one to behold. (+10000) StinnerOzz is a splendid one to behold. (+10000) StinnerOzz is a splendid one to behold. (+10000) StinnerOzz is a splendid one to behold. (+10000) StinnerOzz is a splendid one to behold. (+10000) StinnerOzz is a splendid one to behold. (+10000) StinnerOzz is a splendid one to behold. (+10000) StinnerOzz is a splendid one to behold. (+10000) StinnerOzz is a splendid one to behold. (+10000) StinnerOzz is a splendid one to behold. (+10000)
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    Yeah, that is some brutal stuff going on here!
    Lifting. Hockey. Headbanging.

    My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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  21. #4521
    Registered User Payton1221's Avatar
    Join Date: Oct 2010
    Location: Indiana, United States
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    Payton1221 is offline
    Originally Posted by fittofattofit View Post
    I'm away in UK/Europe now for the next 4 weeks so it will be a well needed deload ... hopefully I'll come back refreshed and ready to make more gains and see some end of year PRs
    Hope you're having fun and come back with your joints feeling like that of a 20 year old
    Pull-Up PR: https://forum.bodybuilding.com/showthread.php?t=177233951
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  22. #4522
    Sleepy moderator scott_donald's Avatar
    Join Date: Feb 2003
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    scott_donald has the mod powerz scott_donald has the mod powerz scott_donald has the mod powerz scott_donald has the mod powerz scott_donald has the mod powerz scott_donald has the mod powerz scott_donald has the mod powerz scott_donald has the mod powerz scott_donald has the mod powerz scott_donald has the mod powerz scott_donald has the mod powerz
    scott_donald is offline
    well you must be back now, no more pics on instagram and its more than 4 weeks.
    Sleepy.
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  23. #4523
    Still Pounding! TM79's Avatar
    Join Date: Dec 2015
    Location: North Carolina, United States
    Age: 44
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    TM79 is a name known to all. (+5000) TM79 is a name known to all. (+5000) TM79 is a name known to all. (+5000) TM79 is a name known to all. (+5000) TM79 is a name known to all. (+5000) TM79 is a name known to all. (+5000) TM79 is a name known to all. (+5000) TM79 is a name known to all. (+5000) TM79 is a name known to all. (+5000) TM79 is a name known to all. (+5000) TM79 is a name known to all. (+5000)
    TM79 is offline
    Yes. I hope you stubbed your toe when you got off the plane and have taken some extra rest. Don't say you are training without us. Inquiring minds want to know.
    All-Time PR's and Info:
    M, 5'10", 175 lb
    Powerlifting: Squat: 315, Bench: 255, Deadlift: 420
    Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
    Metcons: Murph: 29:43, Double Murph: 1:12:01, Cindy: 29 Rounds
    IG: trentmas.nc
    Youtube Channel: https://www.youtube.com/channel/UC7v5c_ToyBkd6_3hP2jl94w
    Galatians 2:20
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  24. #4524
    Registered User Payton1221's Avatar
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    Payton1221 is offline
    Hellooooo? Hoping we don't see a new username in a couple of years named fittofattofitTOFAT

    But seriously, wishing you the absolute best whatever you're doing ATM
    Pull-Up PR: https://forum.bodybuilding.com/showthread.php?t=177233951
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