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  1. #121
    Bloody but unbowed fittofattofit's Avatar
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    Monday 16th March 2014

    167lbs

    Bro day


    Wide grip lat pulldowns ... FST-7
    10 x 160lbs
    8 x 160lbs
    8 x 160lbs
    10 x 150lbs
    8 x 150lbs
    8 x 150lbs
    8 x 150lbs
    30-45 seconds between sets

    Straight Arm lat pull-downs ... FST-7
    12 x 120lbs
    10 x 120lbs
    10 x 120lbs
    10 x 120lbs
    10 x 120lbs
    10 x 120lbs
    10 x 120lbs
    Delts, serratus and lats
    30-45 seconds between sets


    Reverse Pec deck Rear Delt Flyes ... FST-7
    10 x 90lbs
    8 x 90lbs
    8 x 85lbs
    8 x 80lbs
    8 x 75lbs
    8 x 70lbs
    8 x 70lbs
    Rear delts
    30-45 seconds between sets


    Pec deck flyes ... FST-7
    10 x 80kg (176lbs)
    8 x 80kg (176lbs)
    8 x 80kg (176lbs)
    10 x 73kg (160lbs)
    8 x 73kg (160lbs)
    8 x 73kg (160lbs)
    8 x 73kg (160lbs)
    30-45 seconds between sets

    Technogym machine biceps curls
    15 x 20kg
    15 x 25kg
    12 x 30kg
    12 x 30kg
    12 x 30kg

    50 minutes


    Kanga Bangas were great ... especially washed down with a couple of bottles of Cooper's Pale Ale Tonight it's Kanga Meatballs with bush tomato
    Bro day today ... really had to drag my arse out of bed to get to the gym. I kept it going light with minimal rest, mainly to keep the shoulders working. I did get talking to a few friends so I missed out a couple of other sets that I would have done. Tomorrow is deads so hopefully I'll make some gains from last week's effort






    Tuesday 17th March 2015

    Squats with JP

    167lbs



    Warm-up
    lateral lunges ... 10 x bar each side
    Good mornings ... 10 x bar

    Paused squats ... 2 second pause
    5 x 60kg (132lbs)
    5 x 90kg (198lbs)
    5 x 110kg (242lbs)
    2 second pause in the hole; power up
    Felt good


    Squat singles ..... EMOM .... 7 reps
    1 x 120kg (264lbs)
    1 x 130kg (286lbs)
    1 x 140kg (308lbs)
    1 x 145kg (319lbs)
    1 x 145kg (319lbs)
    F x 145kg (319lbs)
    1 x 145kg (319lbs)
    Every Minute On the Minute
    Off balance on the 6th rep


    Superset
    Bulgarian Split Squats ... 18" box

    8 x 60kg (132lbs) each leg
    6 x 70kg (156lbs) each leg
    6 x 70kg (156lbs) each leg
    Deep. Quad stability
    Good Mornings
    8 x 60kg (132lbs)
    6 x 70kg (156lbs)
    6 x 70kg (156lbs)

    MetCon workout
    12 x GHD sit-ups
    Prowler push 100kg+50kg sled=150kg/330lbs x 20 metres
    Airdyne cycle x 7 cals @ 70rpm
    12 x GHD sit-ups
    Prowler push 100kg+50kg sled=150kg/330lbs x 20 metres
    Airdyne cycle x 7 cals @ 70rpm
    12 x GHD sit-ups
    Prowler push 100kg+50kg sled=150kg/330lbs x 20 metres
    Airdyne cycle x 7 cals @ 70rpm
    No rest between sets
    Gasping, but getting fitter


    Piriformis and glute stretches

    50 minutes



    The session
    I was expecting deads so squats took me by surprise. I squatted two days ago
    Paused Squats
    110kg x 5 .... 2 second pause, then 1/4 rep and rebound out. This felt good: kept the bar down, chest up,core tight and no problem

    EMOM squats ... 7 reps
    At the beep, every minute on the minute, so no time to over think. Bumping the weight each rep
    Started at 120kg easy, 130kg easy, 140kg easy ... so much better after last week's fail
    145kg good, but much slower up. 5th rep at 145kg good. 6th rep got too far back on my heels and dumped.
    145kg 7th rep. Best form of the lot
    150kg would have been cool but I was very happy to get 3 reps at 145kg and my form felt good

    BB split squats
    70kg x 6 each leg ... these really hit the quads and force you to balance stresses across the knee = great for the VMO strength and normal patellar tracking. I live in fear that I'm going to topple over I'm getting pretty good at these

    Metcon trisets: GHD sit-ups/prowlers/airdyne
    Sit-ups, then push 150kg 20 metres, then airdyne cycle for 7 calories ... 3 cycles of this without rest. Yes, I was gasping at the end, but this was a lot better than the last time I did something like this. I feel that I'm getting fitter

    I was much happier with the squat session today: form felt good and I feel stronger. EMOM is tough .... missed a rep when I rolled back on my heels but getting 145kg for 3 quick singles was good. Pretty happy with the way the paused reps felt at 110kg as well.
    Getting fitter is a plus!





    Originally Posted by aclockworkoi View Post
    So much lower body volume. At least you've been on it so DOMS shouldn't be bad if any at all. Our updates keep coming in around the same time even halfway around the world : ).
    My mid afternoon is your evening ........ the previous day

    Originally Posted by aclockworkoi View Post
    Gotta say it again, I cringe at that leg volume. I think I'll try those EMOM squats Wednesday.
    The EMOM squats were a challenge but once I start working against the beeper I stop worrying about 'failing' and start worrying about not squatting in time ... it actually forces me to move quickly. Given that there was only about 30-40 seconds between reps I was pretty happy with 145kg.
    And yes .... all the lower volume means I should be spared DOMS tomorrow
    "Better to wear out than rust out!"

    Squat 165kg/363lbs
    Deadlift 190kg/418lbs
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  2. #122
    I am Still Dymatized Swuuu's Avatar
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    Originally Posted by fittofattofit View Post
    My knees (especially the right) are always achey but that's going about my day-to-day business. My knees never seem to worry me anymore during the squatting ... I'm more prone to strain a glute or piriformis
    Looks like you need a massage then . Lets find a hot masseuse for you .


    You form looks pretty good as always. You were leaning a little forward most likely cuz you had the bar higher like you stated. I know you are gonna scoff at this but do squat pads aid your shoulders at all?

    Love me some FST-7. Dam you did a lot of those! How do you feel with all that volume?

    Originally Posted by fittofattofit View Post
    I really like the SLDLs, as long as I don't get carried away and keep the form tight ... if it get's loose or my back rounds I can feel that facet joint barking. The poundstones I like ... I need to do more arm work to try and regain the biceps size I lost after the tendon repair
    Try shortening the ROM a little bit on those. I find the lower to the ground I go the more my back starts to round. More bro work in store? haha.

    Originally Posted by fittofattofit View Post
    Yes ... and this is what I'm having for dinner tonight



    Kanga Bangas!
    Australian like hot dogs? Looks good to me!!
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  3. #123
    Registered User securekey's Avatar
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    Things are looking good fit. lol @ kanga bangas
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  4. #124
    Bloody but unbowed fittofattofit's Avatar
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    Originally Posted by Swuuu View Post
    Looks like you need a massage then ; ). Lets find a hot masseuse for you : p.
    Unfortunately my regular massage comes from Lucas ... we have a deal ... no happy endings!


    Originally Posted by Swuuu View Post
    You form looks pretty good as always. You were leaning a little forward most likely cuz you had the bar higher like you stated. I know you are gonna scoff at this but do squat pads aid your shoulders at all?
    What .... pussy pads?
    I actually find that pads worsen the instability and make the bar sit even higher. I've always had grazes on my shoulders and traps from squatting but my new bar has some great knurling, but it's really tearing up the skin ... I seriously think I'm going to end up with callouses on the tops of my shoulders and traps

    Originally Posted by Swuuu View Post
    Love me some FST-7. Dam you did a lot of those! How do you feel with all that volume?

    Try shortening the ROM a little bit on those. I find the lower to the ground I go the more my back starts to round. More bro work in store? haha.

    Australian like hot dogs? Looks good to me!!
    I like the volume with the FST-7 although the last few sets are always a bit mental .... the good thing for me is keeping the weight down, so less strain on my dodgy tendons, but more TuT for the muscles
    I'm always careful to keep the back from rounding on the SLDLs, so having short legs limits my range anyway
    And I just finished the last of the Kanga meatballs .. beautiful after sitting in a tomato sauce for a few days

    Originally Posted by securekey View Post
    Things are looking good fit. lol @ kanga bangas
    Thanks SK ... I feel like I'm at least getting back on track so it would be nice if I can get my squat and deads both back to where they were.
    And Kanga Bangas in a slice of bread with BBQ sauce and washed down with a beer are awesome!





    Wednesday 18th March 2014

    167lbs

    Upper body


    Wide grip lat pulldowns
    10 x 160lbs
    8 x 180lbs
    6 x 200lbs
    6 x 200lbs
    6 x 200lbs
    Tempo 3:2:3

    UH grip lat pull-downs
    10 x 160lbs
    8 x 180lbs
    6 x 200lbs
    6 x 200lbs
    6 x 200lbs
    Tempo 3:2:3
    Serratus, biceps and lats


    Triceps press-downs
    12 x 120lbs
    12 x 120lbs
    12 x 120lbs
    12 x 120lbs
    12 x 120lbs
    12 x 120lbs
    Tempo 2:2:2

    Roman chair sit-ups
    20
    20
    20

    Bench press
    8, 8, 8, 8, 8 x 50kg

    50 minutes

    I pulled up really well from the squatting session yesterday ... knees are good and very mild DOMS through the glutes, hammies and quads, so a good balanced session. I even have a yearning to go squatting again
    Today was just a filler ... a long day at work so get in early, have a quick workout and give the upper body something to do. Also today is my youngest daughter's 18th birthday ... she's in Melbourne so I'm missing her but she will be flying back home tomorrow and I'm really looking forward to catching up

    Last edited by fittofattofit; 03-17-2015 at 09:00 PM.
    "Better to wear out than rust out!"

    Squat 165kg/363lbs
    Deadlift 190kg/418lbs
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  5. #125
    Spoon Pic Connoisseur adamsz's Avatar
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    I wish we had Kanga Bangas here in the US!

    Nice singles with the 145 squats there, minus the one failed rep At least you came back and hit it after failing it this session...

    I'm still waiting for an entire page with no failed reps though
    Awesome pics. Great size. Look thick. Solid. Tight. Keep us all posted on your continued progress with any new progress pics or vid clips. Show us what you got man. Wanna see how freakin' huge, solid, thick and tight you can get. Thanks for the motivation.
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  6. #126
    Bloody but unbowed fittofattofit's Avatar
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    Originally Posted by adamsz View Post
    I wish we had Kanga Bangas here in the US!
    High protein, lean, tasty, cute .... they've got it all
    I cooked up the whole pack and have been snacking on the occasional cold Kanga Banga as well

    Originally Posted by adamsz View Post
    Nice singles with the 145 squats there, minus the one failed rep At least you came back and hit it after failing it this session...

    I'm still waiting for an entire page with no failed reps though : D
    Thanks Zack ... an entire page of no fails ... I'd be in heaven
    "Better to wear out than rust out!"

    Squat 165kg/363lbs
    Deadlift 190kg/418lbs
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  7. #127
    36th seed fishpat86's Avatar
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    Still killing those ****ing squats!

    Also, kanga bangas sounds like some kind of poof club, glad to see you're back on the scene
    New Evolution shat on me

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  8. #128
    Bloody but unbowed fittofattofit's Avatar
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    Originally Posted by fishpat86 View Post
    Still killing those ****ing squats!

    Also, kanga bangas sounds like some kind of poof club, glad to see you're back on the scene
    ... with talk sausages and meaty balls it must be .... right



    Thursday 19th March 2015

    167lbs

    Mobility session


    4 circuits of ..

    Single legged deadlifts ... 12 each leg x carrying two 12kg KBs
    Standing Cable squat and snatch ... 12 x 30kg two handled cable. Deep squat, then power to the snatch OH posn
    TRX jackknife push-ups ... 12 x alternate leg jackknife then push up .... feet in TRX straps and planking
    Single legged squats ... 12 each leg keeping a stick level at the pelvis
    Ab wheel roll-outs ... 12 each set, knees elevated, making sure to not break at the hip
    Feeling warmed up and flexible

    so I drove back home

    .... and then I did some Squats

    Squats for volume
    9 x 50kg (110lbs)
    9 x 70kg (154lbs)
    9 x 90kg (198lbs)
    9 x 100kg (220lbs)
    9 x 100kg (220lbs)
    9 x 100kg (220lbs)
    9 x 100kg (220lbs)
    Felt pretty easy

    30 minutes + 15 minutes

    Every Thursday I have a 30 minute 'rehab' session. I don't always write it up but I'm either working through an injury or else 'prehabbing'. My chronic injuries .. right knee, right lumbar facet joint and my torn RCs are all there but stable so today was 'prehab'. My hip and back mobility were feeling really good and my shoulders were feeling stable with the 'cable squat and snatch'. Jackknives/pushups combo is pretty challenging to the core and I could feel it today. Anyway, I do this session very close to my work and usually just go in a bit early to catch up on paperwork but today I felt good so I drove back home and got that bar on my shoulders Every rep felt good but I didn't push it ... it was nice to get the volume in and the squatting was all done within 15 minutes, one of the big advantages of having the gym set up at home ... Squat more to Squat more
    Deads tomorrow


    Last edited by fittofattofit; 03-18-2015 at 07:53 PM.
    "Better to wear out than rust out!"

    Squat 165kg/363lbs
    Deadlift 190kg/418lbs
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  9. #129
    I am Still Dymatized Swuuu's Avatar
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    Originally Posted by fittofattofit View Post
    Unfortunately my regular massage comes from Lucas ... we have a deal ... no happy endings!
    This is very unfortunate and needs to be changed now. I am giving you an intervention.

    How do you like those underhand pulldowns? Made me think since you like rows so much how come you dont do any of those underhanded?

    How far away does your soon to be 18 yr old live from you? Happy bday to her . Hope everyone has fun!!

    Originally Posted by fittofattofit View Post
    What .... pussy pads?
    I actually find that pads worsen the instability and make the bar sit even higher. I've always had grazes on my shoulders and traps from squatting but my new bar has some great knurling, but it's really tearing up the skin ... I seriously think I'm going to end up with callouses on the tops of my shoulders and traps
    Yea I guess that makes sense. I dont use those pads either. But whats wrong with using a pussy pad? I would love to be a pussy pad.


    Originally Posted by fittofattofit View Post
    I like the volume with the FST-7 although the last few sets are always a bit mental .... the good thing for me is keeping the weight down, so less strain on my dodgy tendons, but more TuT for the muscles
    I'm always careful to keep the back from rounding on the SLDLs, so having short legs limits my range anyway
    And I just finished the last of the Kanga meatballs .. beautiful after sitting in a tomato sauce for a few days
    Man everything with you is mental . Now I want some Kanga meatballs. A dude at my gym who is a natty bodybuilder was doing paused squats. Made me think of you haha.


    Strong bro work!
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  10. #130
    Banned aclockworkoi's Avatar
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    Earlier workout today? Think I might do the EMOM stuff tonight. Maybe doubles.
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  11. #131
    Spoon Pic Connoisseur adamsz's Avatar
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    Originally Posted by fittofattofit View Post
    .... and then I did some Squats

    Squats for volume
    9 x 50kg (110lbs)
    9 x 70kg (154lbs)
    9 x 90kg (198lbs)
    9 x 100kg (220lbs)
    9 x 100kg (220lbs)
    9 x 100kg (220lbs)
    9 x 100kg (220lbs)


    Nice volume and weight there. Not a single failed rep oin sight! hehehe

    ...But! I dunno why you would do this if you have deads programmed tomorrow?

    Andrew Andrew Andrew... what are we gonna do with you...
    Awesome pics. Great size. Look thick. Solid. Tight. Keep us all posted on your continued progress with any new progress pics or vid clips. Show us what you got man. Wanna see how freakin' huge, solid, thick and tight you can get. Thanks for the motivation.
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  12. #132
    Bloody but unbowed fittofattofit's Avatar
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    Originally Posted by Swuuu View Post
    This is very unfortunate and needs to be changed now. I am giving you an intervention.

    How do you like those underhand pulldowns? Made me think since you like rows so much how come you dont do any of those underhanded?
    I like the UH pulldowns because I can control the tension through the biceps very easily but I don't like going UH for BB rows ... they tend to be much more explosive for me and having already ruptured the right distal biceps tendon I am very wary about how I put strain on it

    Originally Posted by Swuuu View Post
    How far away does your soon to be 18 yr old live from you? Happy bday to her : D. Hope everyone has fun!!
    She lives in Melbourne (only since last month) which is 500 miles away. She's currently in the airport lounge on the way home enjoying her first ever legal drink

    Originally Posted by Swuuu View Post
    Yea I guess that makes sense. I dont use those pads either. But whats wrong with using a pussy pad? I would love to be a pussy pad.

    Man everything with you is mental . Now I want some Kanga meatballs. A dude at my gym who is a natty bodybuilder was doing paused squats. Made me think of you haha.

    Strong bro work!
    I over think things
    Paused squats are helping my flexibility though

    Originally Posted by aclockworkoi View Post
    Earlier workout today? Think I might do the EMOM stuff tonight. Maybe doubles.
    It was an early session today ... 6am. Tomorrow will be afternoon so we'll be overlapping again. I'll be keen to know what you think after doing the EMOM squats!


    Originally Posted by adamsz View Post


    Nice volume and weight there. Not a single failed rep oin sight! hehehe
    Thanks Zack .... well ... I kept it safe! Tomorrow with deads will be a different story!

    Originally Posted by adamsz View Post
    ...But! I dunno why you would do this if you have deads programmed tomorrow?

    Andrew Andrew Andrew... what are we gonna do with you...
    I know, I know ....
    I really wanted to squat but I don't want to mess up the deads cos those fcukers destroy my mind
    I've got an angel sitting on one shoulder and a devil on the other telling me what to do

    Last edited by fittofattofit; 03-18-2015 at 08:27 PM.
    "Better to wear out than rust out!"

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    Originally Posted by fittofattofit View Post
    It was an early session today ... 6am. Tomorrow will be afternoon so we'll be overlapping again. I'll be keen to know what you think after doing the EMOM squats!
    I don't go hard like you. You're an animal. I roll 3days/week
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    Originally Posted by fittofattofit View Post
    Lifting
    2014 was a year where I hit my best ever numbers on squats and deadlifts ... two moths after getting my DBT repaired I got a 165kg/363lb squat and a 190kg/419lb deadlift. I've got those lifts once more since but things feel in a hole as my marriage broke up and my lifts dropped back. As part of my move to make a break from the past I treated myself to a rack, bar and bumper plates .. no-one to stop me having a man-cave now

    My new set-up at home ... haven't had the chance to use it in anger yet






    Lifting targets for 2015:
    Squat 180kg/400lbs
    Deadlift 220kg/465lbs
    This is a sweet ass set up brother! It's nicer than the rack at my gym. You are going to fukn get huge!
    To succeed at doing what you love, you often must do many things you hate.
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    Originally Posted by aclockworkoi View Post
    I don't go hard like you. You're an animal. I roll 3days/week
    I may be bloody minded but you have that strength ... I can lift nothing near to what you can on the big three!


    Originally Posted by Ronin4help View Post
    This is a sweet ass set up brother! It's nicer than the rack at my gym. You are going to fukn get huge!
    Thanks ... that's the plan
    I got sick of waiting to use the one rack at my regular gym and now I've got a better bar and plates than they have
    An inferior rack and set-up hasn't hindered you ... awesome avi and you're carrying some amazing size!
    "Better to wear out than rust out!"

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    Was wondering why your journal hasn't popped up in my feed lately

    Sick squat volume in just 15 min! That'll get the legs burning

    Liking that new home gym setup!

    Excellent pics from the US vacation- looks like it was a great time!
    PRs: Back Squat- 410x1 / Front Squat- 320x1/ Bench- 325x1 / Deadlift- 505x1

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    Bloody but unbowed fittofattofit's Avatar
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    Originally Posted by Woody-5 View Post
    Was wondering why your journal hasn't popped up in my feed lately

    Sick squat volume in just 15 min! That'll get the legs burning

    Liking that new home gym setup!

    Excellent pics from the US vacation- looks like it was a great time!
    Thanks for dropping in Woody ... I figured my log had just got too boring
    I had a great time in the States .. loved the time with my girls in Canada, Orlando and NYC and then returned two weeks later for my annual boys' trip skiing in Jackson
    I'm really happy with that home gym set-up and I'm hoping to make a few gains on the squats and deads this year!
    "Better to wear out than rust out!"

    Squat 165kg/363lbs
    Deadlift 190kg/418lbs
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  18. #138
    The All-American American Woody-5's Avatar
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    Originally Posted by fittofattofit View Post
    Thanks for dropping in Woody ... I figured my log had just got too boring
    I had a great time in the States .. loved the time with my girls in Canada, Orlando and NYC and then returned two weeks later for my annual boys' trip skiing in Jackson
    I'm really happy with that home gym set-up and I'm hoping to make a few gains on the squats and deads this year!
    Heh always trying to lurk but I keep having 1-2 week hiatuses

    Can't beat the home gym. Having it just a few steps away is awesome
    PRs: Back Squat- 410x1 / Front Squat- 320x1/ Bench- 325x1 / Deadlift- 505x1

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    36th seed fishpat86's Avatar
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    Originally Posted by fittofattofit View Post
    [center].... and then I did some Squats

    Squats for volume
    9 x 50kg (110lbs)
    9 x 70kg (154lbs)
    9 x 90kg (198lbs)
    9 x 100kg (220lbs)
    9 x 100kg (220lbs)
    9 x 100kg (220lbs)
    9 x 100kg (220lbs)
    Felt pretty easy
    Home gym is treating you well I see. Have you posted pics of it?
    New Evolution shat on me

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  20. #140
    I am Still Dymatized Swuuu's Avatar
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    Originally Posted by fittofattofit View Post
    I like the UH pulldowns because I can control the tension through the biceps very easily but I don't like going UH for BB rows ... they tend to be much more explosive for me and having already ruptured the right distal biceps tendon I am very wary about how I put strain on it
    Yea I should have specified by saying before your surgery so people dont think im trolling lol. Makes sense.


    Originally Posted by fittofattofit View Post
    She lives in Melbourne (only since last month) which is 500 miles away. She's currently in the airport lounge on the way home enjoying her first ever legal drink
    so you mean she drank before then? .


    Originally Posted by fittofattofit View Post
    I over think things
    Paused squats are helping my flexibility though
    Yes you do. We need to get you to stop doing this haha. Your flexibility seems to be pretty good though. Always looks like you got some good ROM on your squats.
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    Originally Posted by fittofattofit View Post
    I may be bloody minded but you have that strength ... I can lift nothing near to what you can on the big three!
    It's near enough, plus I'm a big fatty at 168cm and 85kg right now!
    Originally Posted by fishpat86 View Post
    Home gym is treating you well I see. Have you posted pics of it?
    Post 2 here

    Originally Posted by fittofattofit
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    Bloody but unbowed fittofattofit's Avatar
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    Originally Posted by Woody-5 View Post
    Heh always trying to lurk but I keep having 1-2 week hiatuses

    Can't beat the home gym. Having it just a few steps away is awesome
    Having had a veto on a home gym for 20 years I was finally freed up to create a man-cave
    It's taken me a while to get used to motivating myself at home but it makes a big difference just being able to get in a 15 or 30 minute workout when it suits when you're short of time

    Originally Posted by fishpat86 View Post
    Home gym is treating you well I see. Have you posted pics of it?
    I'd love to add some plates to my collection but it's all fantasy at the moment ... I've got 220kg of bar and plates and unfortunately I'm nowhere near using all of them yet

    Originally Posted by Swuuu View Post
    Yea I should have specified by saying before your surgery so people dont think im trolling lol. Makes sense.

    so you mean she drank before then? .
    ... like the time I got a text saying she was being treated by St John's Ambulance with a drip after she drank too much at the end of high school graduation party ....

    Originally Posted by Swuuu View Post
    Yes you do. We need to get you to stop doing this haha. Your flexibility seems to be pretty good though. Always looks like you got some good ROM on your squats.
    Well ... I fcuked it up again on the deads today just over thinking it again. I wouldn't say my flexibility is 'good' but it's way better than it used to be

    Originally Posted by aclockworkoi View Post
    It's near enough, plus I'm a big fatty at 168cm and 85kg right now!
    You're a very solid 85kg and not at all fat. I'd love to be back at 80kg but 10-12% ... don't know if that's achievable for me anymore but I may as well aspire to that







    Friday 20th March 2015

    167lbs

    Deads with JP


    Warm-up
    Single leg deadlifts .... 12 x bar each leg
    Glute and hammie stretches

    Deadlifts .... full reset
    8 x 60kg (132lbs)
    5 x 90kg (198lbs)
    3 x 130kg (286lbs)
    1 x 150kg (330lbs)

    Deadlifts ..... EMOM
    Every Minute on the Minute
    1 x 150kg (330lbs)
    1 x 160kg (352lbs)
    1 x 165kg (363lbs)
    F x 165kg
    F x 160kg
    abandoned
    Just mindfcuked
    I didn't even pull at the 160


    MetCon Rack .... deads and rows
    10 x inverted ring rows
    5 x 130kg (286lb) deadlift
    8 x inverted ring rows
    4 x 130kg (286lb) deadlift
    6 x inverted ring rows
    3 x 130kg (286lb) deadlift
    4 x inverted ring rows
    2 x 130kg (286lb) deadlift
    2 x inverted ring rows
    1 x 130kg (286lb) deadlift
    No rest

    Superset
    KB swings

    15 x 32kg (71lbs)
    15 x 32kg (71lbs)
    15 x 32kg (71lbs)
    with GHD hyperextensions
    12 reps x BW+8kg KB
    12 reps x BW+8kg KB
    12 reps x BW+8kg KB
    GH hypers were tough

    Superset
    Atlas stone cleans

    5 x 45kg (100lbs)
    5 x 45kg (100lbs)
    5 x 45kg (100lbs)
    with prone incline DB rows
    10 x two 50b DBs
    10 x two 50b DBs
    10 x two 50b DBs

    Stretches

    50 minutes



    Deadlifts
    Just sh!te
    Started the EMOM ... every minute on the minute with the beep
    150kg easy ... 160kg easy ... 165kg not the cleanest ... stay at 165kg didn't really pull ... drop to 160kg didn't even tension the bar ... just gave up

    Metcon rack with rows/deadlifts
    5-4-3-2-1 on the deads at 130kg/286lbs all superseded with the rows .. no rest. Somehow this was much easier

    Atlas stone cleans

    https://youtu.be/C10JuaFgvD8

    This is what I was doing, and with this size stone, and placing the store on a platform at shoulder height ... not me though
    These felt surprisingly good

    I'm disappointed obviously ... to the point that I apologised to JP for letting him down. It's a total mindfcuk .. I know I have the strength but when I start to doubt myself I spend forever over the bar and then just give up. The rest of the session was fine and if anything PC exercises like the deadball and atlas stone cleans are getting easier. It's just deads at a weight that's been my working weight for over 5 years .... deep sigh.
    [/center]
    "Better to wear out than rust out!"

    Squat 165kg/363lbs
    Deadlift 190kg/418lbs
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  23. #143
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    gotta clear those clouds from the head and pull straight

    aside from that, those lifts are still pretty good

    but srsly

    71 x 15 on kb swings PLUS weighted hypers


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  24. #144
    CEO - Vandelay Industries viennafat's Avatar
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    Originally Posted by RyouBakua View Post
    gotta clear those clouds from the head and pull straight

    aside from that, those lifts are still pretty good

    but srsly

    71 x 15 on kb swings PLUS weighted hypers

    THATS GOOD STUFF
    This.
    You already had the 160 and 165. Should've just pulled that sh!t again.

    Still a great session. Those supersets were strong.
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    Bummer about the deads. I know the feeling of being stuck. What do you mean about "didn't really pull"? Did JP give any thoughts about where he thinks your weak point might be? Maybe you can work some deadlift variation work on the barbell at home?
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    Bloody but unbowed fittofattofit's Avatar
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    Originally Posted by RyouBakua View Post
    gotta clear those clouds from the head and pull straight

    aside from that, those lifts are still pretty good

    but srsly

    71 x 15 on kb swings PLUS weighted hypers

    THATS GOOD STUFF
    Thanks Ryou ... 6 months ago I was at the stage where I'd pull 180kg every time for at least a single, and then I really strained my glute (I actually think it may have been a sciatic nerve root pain) and I've just lost whatever form I had going then. I've been thinking of doing a round of singles just to build confidence up to a decent weight, but I know that it's the volume that will eventually build up the lift. Volume to build the lift; singles to build confidence
    Otherwise I was happy with the session and I was surprised how easy the swings felt and how relatively easy the atlas stone lifts were



    Originally Posted by viennafat View Post
    This.
    You already had the 160 and 165. Should've just pulled that sh!t again.

    Still a great session. Those supersets were strong.
    Thanks Tom ... I know! The 165 wasn't too tough so I should have been good for 170 but my mind started telling me 'no'
    Otherwise it was a good session so I suppose I'll keep plodding along and hope that a decent delight just happens

    Originally Posted by aclockworkoi View Post
    Bummer about the deads. I know the feeling of being stuck. What do you mean about "didn't really pull"? Did JP give any thoughts about where he thinks your weak point might be? Maybe you can work some deadlift variation work on the barbell at home?
    When I say I 'didn't really pull' I mean that I just stood at the bar, tensioned it, but never even started to drive my heels .... honestly I spend so long over the bar when I get like that that I just get no co-ordination. JP said that he can just see my mind working and that it's nothing technical but totally mental .... I keep the form pretty tight and have a good lift and then just goes
    Deficit deads have always been good for me and I think that I need to work on those and SLDLs. For my sessions with JP I always let him decide what I'm going to do but I suspect that he'll have me doing deficits next Thursday




    Saturday 21st March 2015

    Yardio ... preparing for the 18th Birthday party


    My daughter, just back from Melbourne for the weekend, invited a whole lot of her friends over to celebrate her 18th so I spent the day cleaning up the house and garage and no time for training. I woke up to this on Sunday morning:

    https://youtu.be/CIzyoVk0o0Q


    there were actually 15 18yo kids lying around on the floor and couches and even a couple on the verandah
    I just drove off, had a coffee and bacon and egg breakfast and came back 2 hours later ... fortunately they'd started to clean up by the time I got back. I'll take another rest day and then I'm ready to hit the squats with JP tomorrow


    OK, I snuck in some benching because I've been slacking off
    Benching like Barbie
    8, 8, 8, 7, 6, 8, 8 x 50kg
    53 reps

    Last edited by fittofattofit; 03-22-2015 at 03:09 AM.
    "Better to wear out than rust out!"

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  27. #147
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    Oh man. And you helped them get it cleaned up? What a guy.


    I've got a ways to go before that point with my kids. Daughter is about to turn 8 and son is only 2. It is going by stupid fast though....
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    Originally Posted by aclockworkoi View Post
    Oh man. And you helped them get it cleaned up? What a guy.


    I've got a ways to go before that point with my kids. Daughter is about to turn 8 and son is only 2. It is going by stupid fast though....
    At least I had a couple of double shot cappuccinos and some eggs and bacon to get me psyched up for it
    I still remember taking my daughter swimming as a toddler and it seems like yesterday .... and the main thing is that they all had a good night even if there were a few sore heads this morning
    "Better to wear out than rust out!"

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    Originally Posted by fittofattofit View Post
    ... like the time I got a text saying she was being treated by St John's Ambulance with a drip after she drank too much at the end of high school graduation party ....
    Sorry to bring back bad memories.

    Looks like it was a good party!! You are a great dad .


    Originally Posted by fittofattofit View Post
    Well ... I fcuked it up again on the deads today just over thinking it again. I wouldn't say my flexibility is 'good' but it's way better than it used to be
    Really does look pretty good though. You already know most of your problems are mental.

    I forgot if I have ever asked do chains or rack pulls aid in your deads at all?


    Man I think thats one heck of a session. I dont think there is much to feel bad about even though you always want more.
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    Originally Posted by Swuuu View Post
    : ( Sorry to bring back bad memories.

    Looks like it was a good party!! You are a great dad : p.
    I just stayed in my room with ear plugs in ... the music and singing finally stopped at 4am I'm told



    Originally Posted by Swuuu View Post
    Really does look pretty good though. You already know most of your problems are mental.

    I forgot if I have ever asked do chains or rack pulls aid in your deads at all?

    Man I think thats one heck of a session. I dont think there is much to feel bad about even though you always want more.
    That right side of my back is always crunchy and tight so I just have to think about it and things go haywire
    I've not used chains although I have done rack pulls before but not for a long time though
    I was otherwise happy with the way things went ... it's just those damned deads
    "Better to wear out than rust out!"

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