A new beginning in 2015

[fittofattofit]

Sunday 18th September 2016

Bro-sesh

Wide grip pull-downs
Thrusters
Calf raises
Dips
Close-grip pulldowns to chest
Ring pull-ups @ home
Airdyne cycle @ home




Monday 19th September 2016

Squats with JP

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

Paused Squats .... 3 second pause
5 x 60kg (132lbs)
5 x 70kg (154lbs)
5 x 80kg (176lbs)
5 x 90kg (198lbs)
5 x 100kg (220lbs)
Settling ATG
No problems

Squats EMOM
5 x 120kg (264lbs)
5 x 120kg (264lbs)
5 x 120kg (264lbs)
5 x 120kg (264lbs)
5 x 120kg (264lbs)
5 reps Every Minute On the Minute
Felt good

Mobility Superset
BB Good mornings
8 x 70kg (154lbs)
8 x 80kg (176lbs)
8 x 80kg (176lbs)
... rear foot on 18" box
Slow down; power up
with single leg drop squats
8 x BW x 18" box each leg
8 x BW+12kg x 18" box each leg
8 x BW+12kg x 18" box each leg
3 count down; power up

Metcon ... prowler sprints/GHD sit-ups/Walking lunges ... target 8 minutes
Prowler sprint ... 100kg+50kg sled=150kg/330lbs x 20 metres
GHD sit-ups ... 15 x BW
Prowler sprint ... 100kg+50kg sled=150kg/330lbs x 20 metres
Walking lunges ... 16 x two 24kg/53lb kettle bells
Prowler sprint ... 100kg+50kg sled=150kg/330lbs x 20 metres
GHD sit-ups ... 15 x BW
Prowler sprint ... 100kg+50kg sled=150kg/330lbs x 20 metres
Walking lunges ... 16 x two 24kg/53lb kettle bells
6 minutes 30 seconds
Knew I'd get this easily

Glute and hammie stretches

50 minutes

The session
Paused Squats ... focussing on the eccentric is the way to heal tendons, so slow down and then pause does this
100kg x 5 ... all good. Settling down to ATG and then a small bounce out.
EMOM squats ... narrow stance. Staying under control to avoid any rebound
120kg x 5 x 5 ... finished the 5 reps in 20 seconds so had 40 second rest before under the bar. All easy.
Mobility supersets ... all about eccentric loading of the glute tendon but taking it through a full ROM.
Good Mornings ... slow down to load the glutes and hams
Single leg drop squats ... standing on 18" box holding a kettle bell: 3 secs down to touch ground, then 1 sec up
Metcon
Easy weight on the prowlers now so I knew I'd nail those sprints. Would have been interesting with squats instead of lunges and 3 rounds

I had to go back to work afterwards: on-call for the 3rd night running and finally got home at midnight. Diet has been sh!te lately




Tuesday 20th September 2016

Metcon @ home

Training with John @ home

Warm-ups
Stretching
3 x 5 x 100kg deadlifts
3 x 5 x 24kg KB swings
Airdyne x 60 secs

15 minute AMRAP ... ascending reps
Deadlifts/Burpees/KB swings
1 x 100kg/220lbs deadlifts
2 x burpees
3 x 24kg/53lbs KB swings
...
2 x 100kg/220lbs deadlifts
3 x burpees
4 x 24kg/53lbs KB swings
...
3 x 100kg/220lbs deadlifts
4 x burpees
5 x 24kg/53lbs KB swings
...
etc
...
...
10 x 100kg/220lbs deadlifts
11 x burpees
12 x 24kg/53lbs KB swings
Got 10 rounds done in 15 minutes
55 deads, 65 burpees, 75 KB swings


Airdyne cycle/deadball slams/farmers' walk ... 5 rounds in 10minutes
60 seconds
Airdyne cycle @ max effort, then
60 seconds to do
Deadball slams ... 5 x 25kg/55lbs cash in
Farmers' walk ... 50m x two 24kg KBs
Deadball slams ... 5 x 25kg/55lbs cash out
5 rounds in 10minutes
Was gasping!

Stretching and rolling

50 minutes

Another 'me' day
1. Took a day of leave from work, outdid some private work in the am so $$$
2. Big meat burger while I had an hour to kill
3. Physio again ... this was round 4 with him and my glute max/ITB tendon. Seems to be getting better each time = still sore but it doesn't pull at certain parts of the squat
4. Another metcon session with John, then
5. Spent 2 hours with John going through my financials and sent a whole lot of stuff off to the tax office (good because he sat down with me and made me do it so that I had no excuses ... it's a weight off my mind)
6. Watched Blades of Glory again ... I'd forgotten how funny it is in a good/bad way

The training session was fun
15 minute AMRAP was doing rounds of deadlifts, burpees and kettle bell swings with no rest: starting off with 1,2,3 and adding a rep each time. Deads felt good, KB swings are easy but I just hate burpees
John found the deads a killer, so I'd break up the burpees but catch up with him on the deads. I was surprised to get a full round more than him
Airdyne cycle/deadball slams/farmers' walk killed me. John just motored through the cycling and then could manage to run the 50m with the KBs. I was walking the 50m and was still short of breath .. the lungs get to me every time
A good session though and a very constructive day




Thursday 22nd September 2016

am session .... rehab/prehab

4 rounds of
TRX jackknife push-ups ... 10 x jackknife each leg + push-up ... core
Single leg medicine ball catches ... standing one-legged on a bosu catching a 9kg ball, 10 each side ... hip and core stability
Single armed cable rotation and pull-down ... 10 x each arm ... thoracic mobility/core stability
Single legged cable deadlifts ... 10 x each leg ... glute and hamstring mobility
Overhead pallov presses ... side on to a cable stack and press overhead, 10 each side ... shoulder mobility/stability
TRX single armed inverted rows ... 10 each side ... shoulder/core stability

35 minutes




Thursday 22nd September 2016

pm session .... deads with JP

warm-ups
Good mornings ... 10 x bar
Archer rows ... 10 each side
Single leg deadlifts ... 10 x bar each leg
Archer rows ... 10 each side

Deadlifts .... block pulls
5 x 70kg (154lbs)
5 x 70kg (154lbs)
5 x 110kg (242lbs)
5 x 140kg (308lbs)
MF, MF, MF x 160kg
3 x 140kg (308lbs)
3 x 150kg (330lbs)
3 x 155kg (341lbs)
3 x 160kg (352lbs)
Pulls from 4" blocks
Had an early MF @160 but 160 reps felt really good later

Superset
Pendlay BB rows
5 x 70kg (154lbs)
5 x 80kg (176lbs)
5 x 90kg (198lbs)
5 x 100kg (220lbs)
5 x 105kg (231lbs)
Power up; slow down ... felt good
with GHD hyperextensions
10 x BW
10 x BW+5kg
10 x BW+10kg
10 x BW+15kg
10 x BW+15kg

Metcon .... Prowlers/deadlifts x 3 cycles .... 2 mins + 30 secs per cycle
Prowler forward tow ... 100kg+50kg sled=150kg/330lbs x 20 metres
Prowler backward tow ... 100kg+50kg sled=150kg/330lbs x 20 metres
Deadlifts ... max reps x 30 seconds ... 15 reps x 100kg/220lbs
Prowler forward tow ... 100kg+50kg sled=150kg/330lbs x 20 metres
Prowler backward tow ... 100kg+50kg sled=150kg/330lbs x 20 metres
Deadlifts ... max reps x 30 seconds ... 13 reps x 100kg/220lbs
Prowler forward tow ... 100kg+50kg sled=150kg/330lbs x 20 metres
Prowler backward tow ... 100kg+50kg sled=150kg/330lbs x 20 metres
Deadlifts ... max reps x 30 seconds ... 12 reps x 100kg/220lbs
7 minutes 30 seconds

Glute and hammie stretches

50 minutes

[fittofattofit]

Friday 23rd September 2016

Bro sesh

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

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

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

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

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

Dips
10, 10, 10

60 minutes[/QUOTE]

[QUOTE=fittofattofit;1463643151]Saturday 24th September 2016

Squatty rehab @ home

Rolling and stretching

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

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

50 minutes

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

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

https://youtu.be/ulyzvUwK4vM


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

[guy169]

thanks for the update, keep it up

[Sparta11]

Good stuff Andrew. You really hammered those paused squats. 3 seconds!! Your gonna be a sore pup.

Have a great weekend bud!

[fittofattofit]

thanks for the update, keep it up

Thanks .... work has tied me down lately but I'll try to keep the posting up to date

Good stuff Andrew. You really hammered those paused squats. 3 seconds!! Your gonna be a sore pup.

Have a great weekend bud!

Thanks Steve .... I can feel it today! Good DOMS in the quads and hammies ... the ITB is a little stirred up but I think it should be well settled for my next squat session on Tuesday





Sunday 25th September 2016

Shoulders/Squats for volume

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

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

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

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

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

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

45+15 mintes

[Swuuu]

Hong Kong is a great place although it's a 16 hour flight from New York, so it's a rare place that's actually closer for me to fly to
Family day was fun and I want to go back now to tackle some of the tasks that I bailed on
John's wife's shoulder is back in place now and at least she won't need an op

Too long still and I know you have been on longer flights lol. Ive only been on one long flight and that was from nyc to China and it sucked. Wish there was something you could do for your shoulders . Good news about John's wife's shoulder!!

I do use chalk but I love those verses!

Dont feel bad about using either one from time to time. Then you can go crazier on those weights

Even your warmups and PT sessions are crazy . I mean that in a good way!!

It is getting better, and despite the physio sessions being really painful, they do seem to make it better. Plan today is to test ut the tendon with some squats at home

Speaking of squats. Everything looked pretty good in this latest vid!

[fittofattofit]

Too long still and I know you have been on longer flights lol. Ive only been on one long flight and that was from nyc to China and it sucked. Wish there was something you could do for your shoulders . Good news about John's wife's shoulder!!

I could have an artificial tendon or even 'cadaveric' (dead other people's tendon) repair, but I don't think it would be possible to re-activate the muscle after so many years

Dont feel bad about using either one from time to time. Then you can go crazier on those weights ; )

Even your warmups and PT sessions are crazy : p. I mean that in a good way!!

Speaking of squats. Everything looked pretty good in this latest vid!

Thanks Sihan ... I'm fully prepared that this will take me maybe 6 months to recover





And now for another big update ..... if anyone's out there


Tuesday 27th September 2016

Squats with JP

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

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

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

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


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

Glute and hammie stretches

50 minutes

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

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




Wednesday 28th September 2016

Storm

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



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






Friday 30th September2016

Deads with JP

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

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

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

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

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

Stretches

60 minutes

[fittofattofit]

Saturday 1st October 2016

Shoulders/deads

Shoulders @ gym
Seated cable rows
10 x 80kg (176lbs)
10 x 90kg (198lbs)
8 x 100kg (220lbs)
6, 6, 6 x 110kg (242lbs)
10 x 100kg (220lbs)

Thrusters
10, 10 x bar
8, 8 x 30kg
6, 6, 6, 6, 6 x 40kg

Wide grip lat pull-downs
10, 10, 8, 8, 8 x 75kg (165lbs)

Calf raises on leg press
25, 20, 18, 15, 15

Standing triceps cable press-downs
10, 10, 10, 10, 10 x 120lbs

V grip pull-down to chest
8, 8, 8, 8, 8 x 80kg (176lbs)

Deadlifts @ home
10, 10 x 70kg (154lbs)
6 x 80kg (176lbs)
6 x 90kg (198lbs)
6 x 100kg (220lbs)
6 x 110kg (242lbs)
6 x 120kg (264lbs)
6 x 130kg (286lbs)
3 x 140kg (308lbs)
1 x 150kg (330lbs)
Wanted to do form work

60+25 minutes




Saturday 1st October 2016

Bro sesh

@ gym
Wide grip pull-ups .... EMOM
10, 10, 8, 7, 8, 7
Wanted 5 x 10 so made it up to 50

Dips .... EMOM
10, 8, 8, 8, 8

Calf raises on leg press
25, 20, 18, 16, 16 x 200lbs

Standing cable flyes
10, 10, 10, 8, 7 x 30lbs each side

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

@ home
Airdyne cycle
40 cals in 3 minutes

60 minutes

[fittofattofit]

Monday 3rd October 2016

Labour Day Holiday ... 7:30am ... squats with JP

Warm-up
Lateral lunges ... bar x 5 each side
Forward lunges ... bar x 5 each leg
Lateral lunges ... bar x 5 each side
Forward lunges ... bar x 5 each leg

Squats
10 x 60kg (132lbs)
5 x 90kg (198lbs)
5 x 110kg (242lbs)
5 x 130kg (286lbs)
5 x 130kg (286lbs)
5 x 130kg (286lbs)
5 x 130kg (286lbs)
ITB grumpy

Superset
walking lunges
16 x two 24kg/53lb kettle bells
16 x two 24kg/53lb kettle bells
16 x two 24kg/53lb kettle bells
Focus on stretching the ITB
with single leg drop squats .... 18" box
8 x each leg
8 x each leg
8 x each leg
Slow down, focus on the eccentric

Superset
Overhead squats
10 x bar
10 x 30kg
10 x 30kg
with hanging jack knifes
10 x BW
10 x BW
10 x BW

Metcon .... prowler pushes/sit-ups/Airdyne .... target 7 minutes
Prowler push ... 120kg+50kg sled=170kg/374lbs x 40 metres
Ab-mat sit-ups ... 20
Airdyne cycle ... 8 cals @ 60rpm
Prowler push ... 120kg+50kg sled=170kg/374lbs x 40 metres
Ab-mat sit-ups ... 20
Airdyne cycle ... 8 cals @ 60rpm
6 minutes 15 seconds

Glute and hammie stretches

55 minutes

The session
It's Labour Day here so a holiday Monday Meant that I had to train with JP @ 7:30am ... took a while to warm-up
Squats ... the left ITB still gets very painful as I get to parallel. Keeping a narrow stance and keeping the glutes activated the whole time keeps the pain under control (just)
130kg x 5 x 4 ... all good volume without being too heavy
Walking lunges ... concetrating on rear knee touching the floor to stretch out the ITB
Single leg drop squats ... standing one foot on an 18" box and slowly lowering to touch the other foot on the floor. All focus is on the negative to load up that glute tendon
OH squats ... not a heavy weight but felt solid overhead and took a good wide stance. Felt good
Metcon ... I finished this as all the CrossFitters arrived for their morning WOD. I'm always self-conscious because the average age of this crowd would be 30 years younger than me and I feel judged
The prowler was heavy but it doesn't phase me anymore, however the sit-ups kill me ... I find it hard to catch my breath after the prowlers when I'm doing those damned sit-ups. I felt very judged by the crowd doing this
Overall I was happy with getting the volume done but it just feels like re-habbing this glute tear is going to take forever

After the session with JP I stopped at my local Cafe and had a post WO feed on egg and bacon muffins and coffee, caught up with the news, and then thought: 'how else do I spend a holiday?' so I dropped in on my commercial gym for some more bro-work



Monday 3rd October 2016

Labour Day Holiday ... 11am ... bro-bash

Superset
Calf raises on the leg press
28, 22, 18, 16, 16 x 200lbs
with bar dips
10, 8, 7, 7, 8

Reverse pec deck rear delt flyes
8, 8, 7, 7, 6 x 120lbs

Wide grip lat pulldowns ... tempo 2:2:2
6, 6, 6, 6, 6 x 155lbs

Standing cable curls
10, 10, 9, 8, 8 x 100lbs

Military press
12, 12, 12, 12, 12 x 20kg

All supersetted with ITB stretches

50 minutes





Thursday 6th October2016

Deads with JP

Warm-ups
Banded good mornings .... blue band x 8
Single leg deadlifts .... 8 x each leg holding a 16kg KB
Banded good mornings .... blue band x 8
Single leg deadlifts .... 8 x each leg holding a 16kg KB

Block pulls .... off 4" blocks
10 x 70kg (154lbs)
5 x 120kg (286lbs)
5 x 140kg (308lbs)
3 x 150kg (330lbs)
12 x 120kg (286lbs)
12 x 120kg (286lbs)
12 x 120kg (286lbs)

Superset
Yates rows
10 x 70kg (154lbs)
8 x 90kg (198lbs)
6 x 100kg (220lbs)
with GHRs
10 x BW
10 x BW
10 x BW
Full hyperextension to upright on the GHD

Superset
Ring Pull-ups
8 x BW
8 x BW
8 x BW
Dead hang to chest-to-rings
with GHD hyperextensions
8 x BW+10kg
8 x BW+10kg
8 x BW+10kg
Full hyperextension to horizontal
Hold at the top

Metcon .... prowler bear crawl/KB swings ... target 5 minutes
Bear crawl .... 50kg+50kg sled =100kg/220lbs x 40 metres
KB swings .... 15 x 24kg (53lbs)
Bear crawl .... 50kg+50kg sled =100kg/220lbs x 40 metres
KB swings .... 15 x 24kg (53lbs)
4 minutes 49 seconds
Bear crawls are weird!

Stretches

60 minutes

The Prowler bear crawls were wearing a harness and towing the sled using a 'bear crawl' like this:



The weight wasn't heavy but I was head down trying to move quickly and felt light headed.
Had a massage after where he really got stuck into my ITB/glute tendon ... felt like he was kneading a bag of walnuts ... painful but it felt much better after





Friday 7th October 2016

Metcon @ home ..... 12 days of Christmas

Metcon with John .... the 12 days of Christmas (modified)

1 x deadlift 100kg/220lbs, then

1 x deadlift 100kg/220lbs,
2 x burpees, then

1 x deadlift 100kg/220lbs,
2 x burpees,
3 x push press 60kg/132lbs, then

get the picture ..... add a new exercise each round, finishing with:

1 x deadlift 100kg/220lbs,
2 x burpees,
3 x shoulder-to-overhead 60kg/132lbs
4 x push-ups
5 x toe-to-bar hanging SLRs
6 x pull-ups
7 x BW lunges
8 x 20lb wall balls
9 missed out because John couldn't count
10 x ring dips
11 x kettle bell swings 24kg/53lb
12 x front squats 60kg/132lbs

So 12 rounds, and then closing with a 640m run

Time 25 minutes

Ha .... this was fun: we both knocked off work early and headed to my place for a Friday metcon. The '12 days of Christmas' WOD is a CrossFit standard http://wodwell.com/wod/12-days-christmas/
We modified it and thought it might take 35-40 minutes so I was pretty pleased with finishing in 25 minutes. For once my asthma wasn't bad so I still had puff for the run at the end. The hardest things for me were the shoulder-to-overheads (push press) and the ring dips. John did the pull-ups on the rings while I had an easier job on the bar and he nailed the ring dips unbroken whereas I had to break them up. A quick, intense session and then followed up by a burger and a few beers





Saturday 8th October 2016

Upper body/deads

Upper body @ gym
Wide grip lat Pull-ups EMOM
10, 10, 10, 7, 8, 8

Superset
Calf raises on leg press
20, 18, 18, 15, 15 x 200lbs
with bar dips
10, 8, 8, 7, 6

Wide grip lat pull-downs .... tempo 2:2:2
8, 8, 8, 8, 7 x 75kg (165lbs)

Standing cable flyes
12 x 10kg each side
10, 8, 8, 8, 7 x 12.5kg each side

EZ bar curls .... tempo 2:2:3
10, 10, 8, 8, 8 x 40kg (88lbs)

Standing cable triceps press downs .... tempo 2:2:2
10, 10, 9, 9, 8 x 120lbs

Glute and hammie stretches

Deads @ home
5 x 100kg (220lbs)
5 x 100kg (220lbs)
5 x 110kg (242lbs)
5 x 120kg (264lbs)
5 x 130kg (286lbs)
5 x 140kg (308lbs)
3 x 150kg (330lbs)
3 x 150kg (330lbs)
3 x 150kg (330lbs)
3 x 150kg (330lbs)
3 x 150kg (330lbs)

70+30 minutes

A beautiful sunny day here on Saturday. I'd had a good sleep and started the day with egg and bacon muffins and coffees so I was ready for a big session: spent an hour playing around at the gym until it closed and then did some deadlifting @ home, just trying to rediscover some form. Felt OK at 150kg so just stuck there for a few triples. Unfortunately I'm working all day Sunday so it will have to be a rest day although I might manage a little metcon after 6. Hope you're all enjoying your weekend

[Swuuu]

I could have an artificial tendon or even 'cadaveric' (dead other people's tendon) repair, but I don't think it would be possible to re-activate the muscle after so many years

Thanks Sihan ... I'm fully prepared that this will take me maybe 6 months to recover

That time will fly by. Still looks like you are getting in some good work to me.

That storm was crazy! Hope everyone is ok. Is the power back on everywhere yet?

[fittofattofit]

Zombie tendon

That time will fly by. Still looks like you are getting in some good work to me.

The difficulty will be in not getting carried away and doing anything stupid .... one overconfident session and I could be back to square one

That storm was crazy! Hope everyone is ok. Is the power back on everywhere yet?

It took 5 days for some places to get power back .... the blackout covered 400,000 square miles but fortunately most of the place is not densely populated. Now I'm watching news about the storms in Florida and South Carolina, but it all pales into insignificance compared to the poor people in Haiti






Monday 10th October 2016

Upper body training

Upper body training @ gym
Seated cable rows
10 x 80kg (176lbs)
10 x 90kg (198lbs)
8 x 100kg (220lbs)
6, 6, 6 x 110kg (242lbs)
8 x 100kg (220lbs)

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

Superset
Calf raises on leg press
19, 14, 14, 12, 14 x 200lbs
with bar dips
7, 6, 6, 6, 5 x BW

Overhead rope triceps extensions
10, 10, 9, 8, 8 x 120lbs

Standing Cable Curls
10, 10, 9, 8, 7 x 90lbs

HIIT @ home
Airdyne cycle
40 cals .... 3 minutes
40 cals .... 3 minutes
40 cals .... 3 minutes

60+10 minutes

[Sparta11]

Zombie tendon




The difficulty will be in not getting carried away and doing anything stupid .... one overconfident session and I could be back to square one


It took 5 days for some places to get power back .... the blackout covered 400,000 square miles but fortunately most of the place is not densely populated. Now I'm watching news about the storms in Florida and South Carolina, but it all pales into insignificance compared to the poor people in Haiti






Monday 10th October 2016

Upper body training

Upper body training @ gym
Seated cable rows
10 x 80kg (176lbs)
10 x 90kg (198lbs)
8 x 100kg (220lbs)
6, 6, 6 x 110kg (242lbs)
8 x 100kg (220lbs)

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

Superset
Calf raises on leg press
19, 14, 14, 12, 14 x 200lbs
with bar dips
7, 6, 6, 6, 5 x BW

Overhead rope triceps extensions
10, 10, 9, 8, 8 x 120lbs

Standing Cable Curls
10, 10, 9, 8, 7 x 90lbs

HIIT @ home
Airdyne cycle
40 cals .... 3 minutes
40 cals .... 3 minutes
40 cals .... 3 minutes

60+10 minutes

Speaking of the storm, my cousin just moved to South Carolina 3 weeks ago from Minnesota and he's been without power for 3 days as of a few days ago. He could have it now, but what a terrible way to start off.

Very strong cable rows Andrew. All them deadlifts with JP have been paying off in other lifts.

[jeezyreezy]

It's good to see you're doing well and still hard at the training weather permitting

[Swuuu]

Zombie tendon

That's pretty cool man. How long did that take?

The difficulty will be in not getting carried away and doing anything stupid .... one overconfident session and I could be back to square one

I can imagine that must be tough for you. But, you don't need anymore setbacks man


How's everything been lately?

[nads786]

Hey Bud how's it going! I love the zombie tendon, hilarious!

[koweanguy]

Hey Bud how's it going! I love the zombie tendon, hilarious!

^


Boop! Just checking in to see how you're doing too
Have lots to read up on~

[koweanguy]

[
Deadlifts .... block pulls
5 x 70kg (154lbs)
5 x 70kg (154lbs)
5 x 110kg (242lbs)
5 x 140kg (308lbs)
MF, MF, MF x 160kg
3 x 140kg (308lbs)
3 x 150kg (330lbs)
3 x 155kg (341lbs)
3 x 160kg (352lbs)
Pulls from 4" blocks
Had an early MF @160 but 160 reps felt really good later

Hm.. how does Block Pulls differ from Rack Pulls?
Do you prefer one over the other?
Curiouser and curiouser~

[koweanguy]

A beautiful sunny day here on Saturday. I'd had a good sleep and started the day with egg and bacon muffins and coffees so I was ready for a big session: spent an hour playing around at the gym until it closed and then did some deadlifting @ home, just trying to rediscover some form. Felt OK at 150kg so just stuck there for a few triples. Unfortunately I'm working all day Sunday so it will have to be a rest day although I might manage a little metcon after 6. Hope you're all enjoying your weekend

Is the streets cleared of the debris from the storm?
Ooof, never knew those electric towers could bend like that

[fittofattofit]

Gees guys, I did not realise I'd been away so long ... my last post is 3 weeks ago

Speaking of the storm, my cousin just moved to South Carolina 3 weeks ago from Minnesota and he's been without power for 3 days as of a few days ago. He could have it now, but what a terrible way to start off.

Very strong cable rows Andrew. All them deadlifts with JP have been paying off in other lifts.

Terrible to be without power .... you take it so much for granted.
Thanks steve ... I love cable rows and I've got strong lats, just wish it could translate to getting me back into a deadlift with a 4 in front

It's good to see you're doing well and still hard at the training weather permitting : eek:

Thanks Jeezy ... I never really stop training but I've been a very bad boy for not posting

That's pretty cool man. How long did that take?


I can imagine that must be tough for you. But, you don't need anymore setbacks man


How's everything been lately?

And you know I did just that ... got carried away and managed to tear a quad squatting. Rehabbing agin!

Hey Bud how's it going! I love the zombie tendon, hilarious!

Great to see you Nadeem ... how's the training going? Cycling to enjoy the last bit of good weather before the snows come? You know I've just spent a week in Chicago

^


Boop! Just checking in to see how you're doing too
Have lots to read up on~

And even more: I've got 3 weeks worth to update!

Hm.. how does Block Pulls differ from Rack Pulls?
Do you prefer one over the other?
Curiouser and curiouser~

Just the difference between pulling off pins in the rack or from blocks ... it does change the approach because you tend to pull the bar towards you in a rack pull (so I tend to row it a bit) whereas off the blocks is more like adopting your usual deadlift stance. I prefer the rack pull because I like rowing and I hate deadlifts

Is the streets cleared of the debris from the storm?
Ooof, never knew those electric towers could bend like that : eek:

[fittofattofit]

Tuesday 11th October 2016

Squats with JP

Warm-up
Walking lunges ... bar x 24 steps

Squats
5 x 60kg (132lbs)
5 x 80kg (176lbs)
5 x 100kg (220lbs)
5 x 120kg (264lbs)
1 x 140kg (308lbs)
1 x 150kg (330lbs)
1 x 150kg (330lbs)
1 x 150kg (330lbs)
8 x 110kg (242lbs)
ITB OK
Last 150 rep the best of the lot
Pleased with 110kg x 8

Superset
Good mornings
10 x 60kg (132lbs)
8 x 70kg (154lbs)
8 x 70kg (154lbs)
Focus on stretching the ITB
with single leg drop squats .... 18" box
8 x each leg x BW+12kg bell
8 x each leg x BW+12kg bell
8 x each leg x BW+12kg bell
Slow down, focus on the eccentric

Superset
can't remember it!


Metcon .... Airdyne/Walking lunges .... target 7 minutes
Airdyne cycle ... 10 cals
Walking lunges ... 10 lunges x two 24kg/53lb kb
Airdyne cycle ... 9 cals
Walking lunges ... 9 lunges x two 24kg/53lb kb
Airdyne cycle ... 8 cals
Walking lunges ... 8 lunges x two 24kg/53lb kb
Airdyne cycle ... 7 cals
Walking lunges ... 7 lunges x two 24kg/53lb kb
Airdyne cycle ... 6 cals
Walking lunges ... 6 lunges x two 24kg/53lb kb
Airdyne cycle ... 5 cals
Walking lunges ... 5 lunges x two 24kg/53lb kb
Airdyne cycle ... 4 cals
Walking lunges ... 4 lunges x two 24kg/53lb kb
Airdyne cycle ... 3 cals
Walking lunges ... 3 lunges x two 24kg/53lb kb
Airdyne cycle ... 2 cals
Walking lunges ... 2 lunges x two 24kg/53lb kb
Airdyne cycle ... 1 cals
Walking lunges ... 1 lunges x two 24kg/53lb kb
9 minutes 30 seconds
Way too slow

Glute and hammie stretches

55 minutes





Friday 14th

Deads with JP

Deficit Deads ... 3” deficit
5, 5 x 70kg
5 x 110kg
5 x 130kg
5 x 150kg

Deads ... AMRAP
15 x 120kg

Superset GHRs on GHD machine/weighted pull-ups

Atlas Stone cleans to shoulder
5 x 115lbs
3 x 3 x 145lbs

Metcon ... 3 rounds of
10 cals x Concept 2 rower
10 x 32kg/70lb KB swings
10 x sit-ups




Saturday 15th

Bro day

Seated cable rows
Close grip V handle pull-down to chest
BB push press
Standing Smith machine calf raises
Standing triceps push downs




Sunday 16th

SLDLs @ home

SLDLs
10 x 60kg, 70kg, 80kg, 90kg, 100kg, 110kg
8, 8, 8 x 120kg

[fittofattofit]

Monster write-up

I’ve got so much catching up to do here guys: the week before I flew away I was flat out at work dealing with a dysfunctional bureacracy during the daytime and then having to put in a couple of all-nighters in the OT which have wiped me out.
The good news is I had a V/Q scan (ventilation/perfusion scan) of my lung. They get you to inhale a radioactive gas and inject you with a radioactive dye and then do a 30 minute CT to make sure that the blood and air are getting to where they’re supposed to. It appears that the clots on the lung have totally resolved. The haematologist says I can stop taking the blood thinners once I’m back from Chicago (although I’ll still have to take them for two days when I’m flying)
The bad news is that I tore a part of my quad squatting

Sorry for the TL;DR but I keep this up as a log for myself so there's a few gym sessions to follow





Monday 17th October

Squats with JP .... tore a quad

Warm-up
Pause squats
Lateral lunges

Squats
5 x 60kg
5 x 80kg
5 x 100kg
5 x 120kg
3 x 140kg
2 and 1 ohfuk x 140kg
pop, pop ... felt 2 tears in the L quad and dumped the bar

Ouch, had to change plans

Superset weighted pull-ups/GHD hyperextensions
Superset Ring dips/Yates rows
Superset BB bench/KB swings


The squats were feeling great and the 140kg/308lbs were really strong, then, on the 3rd rep of the 2nd set as I was coming out of the bottom I felt a double ‘pop’ in the left quad next to the IT band. I dumped the bar but I could feel the pain welling up so I abandoned any more leg work. I actually had an appointment scheduled with the physio later so I got him to have a look at it .... when he asked me how it happened I couldn’t fess up and say ‘squatting 3pps half an hour ago’, so I lied to avoid the telling off
The good thing was that he thinks the glute tendon has really improved and is healing well, and this latest thing is a bog-standard muscle tear which should heal up much quicker. It’s still such a PITA to be always rehabbing though





Tuesday 18th

On-call/got shafted

Started work with a meeting at 7am, went straight into the OT and had emergency after emergency .... got home at 5am Wednesday morning and then had to be back at work at 8. Ate crap all night, felt like crap all the next day and I was on my feet all day with my left leg aching from the muscle tear. I left work early after sending a whole lot of angry emails, then did a bro session before crashing for the night





Wednesday 19th pm

Bro session

Wide grip lat pull-downs
BB push presses
Standing Cable flyes
Standing Smith machine calf raises
Overhead rope triceps extensions
Standing cable curls

60 minutes





Thursday 20th

Deads with JP

Warm-up
Banded GMs x 10
Single leg glute raises x 10 each side
Banded GMs x 10
Single leg glute raises x 10 each side

Superset
Sumo deads
12 x 70kg
10 x 90kg
8 x 110kg
6 x 130kg
6 x 130kg
with Archer ring rows
4 x 8 each side

Sumo deads
15 x 110kg

Superset
Pendlay rows
10 x 70kg
8 x 80kg
6 x 90kg
4 x 100kg
2 x 110kg
with bent-over rear delt flyes
10, 8, 6, 4, 2 x 10kg DBs

Superset
Bar humps
10, 10, 10 x 90kg
with single armed KB swings
10, 10, 10 x 16kg each side

Metcon .... prowler bear crawls/GHD sit-ups/KB swings ... 9 minute target
Prowler bear crawl .... 50kg+50kg sled=100kg/220lbs x 40 metres
GHD sit-ups .... 10
KB swings .... 10 x 32kg/70lbs
Prowler bear crawl .... 50kg+50kg sled=100kg/220lbs x 40 metres
GHD sit-ups .... 10
KB swings .... 10 x 32kg/70lbs
Prowler bear crawl .... 50kg+50kg sled=100kg/220lbs x 40 metres
GHD sit-ups .... 10
KB swings .... 10 x 32kg/70lbs
8 minutes 26 secs

Stretches

60 minutes

[fittofattofit]

Friday 21st October 2016

Adelaide - Sydney - Dallas - Chicago!

24 hours travel





Saturday 22nd October 2016

Chicago and caught up with PlateauPower (Tim)!

It was great to catch up with Tim and he is one strong dude! Squatting 365 for easy looking reps and keeping his form so beautiful! We've actually got similar leverages so I want to squat like Tim when I grow up. Unfortunately I'd torn my left quad 5 days before and I could feel it pulling hard at 225 and throwing me off form so I left it at that
I really liked the trap bar dead: I'm weak and 365 was wayyy too heavy for me but it felt like a very natural lift for me. Definitely something to add to my collection
Curls, pull-ups and rows, and then afterwards we climbed the 'stairs of death' at Swallow Cliff .... 100ft of uneven risers. I ran up there thinking that this didn't look too bad but I realised the error of my ways about two thirds up .... wow were my legs starting to fatigue: 7 rounds of that up and down and I knew I was done for! Awesome place to have at your back door and from the bluff at the top all you can see is trees to the horizon .... no way would you think that you're on the edge of a city of 10 million

Post workout was a grill with around a pound of steak each and then some of Tim's own venison .... just beautiful, and washed down with some 'sheep catcher' brown ale and a few more craft beers

I had a great time catching up with Tim and I really appreciate the hospitality of himself, his lovely wife and two beautiful kids and I'd love to do the return favour some day. Many thanks and a big shout out! When I got on the train to go back to the city I felt like a lion who'd eaten a wildebeest and could barely move. Got good calf DOMS for the next 3 days





Sunday 23rd to Saturday 29th October 2016

Chicago!

What a great city! I ate way too much, drank way too much and slept in way too long .... the conference was good but the social life was better
I caught a Blackhawks game on Monday evening and saw a load of baseball with the cubs on every bar screen in town with the World Series. Managed to do a few cultural things while sobering up and got to the Aquarium, the Chicago Arts Institute, a Gilded era mansion and a boat tour on the Chicago river. I even got 3 days of training in the hotel gym, upper body only though because of resting my quad strain (did I ever say that it sucks getting older? .....)
Anyway Chicago is a great city with a real buzz about it and well worth a stay

Now I'm on my way home but my plane from Chicago is over an hour ate so I have 35 minutes to make an international connection. Keeping my fingers crossed because the next flight is 24 hours away

AND F*** IT .... MISSED MY FLIGHT TO AUSTRALIA BECAUSE AA WAS AN HOUR LATE LEAVING CHICAGO AND THEN SPENT A HALF HOUR ON THE TARMAC AT LOS ANGELES. NEXT FLIGHT IS 24 HOURS LATER SO I'M STUCK IN A ****TY HOTEL EATING AND DRINKING MORE





Sunday 30th October 2016

Stuck in LAX .. American Airways sucks .. coffee is my friend

So I missed the flight back to Aus because AA flight from Chicago was 1.45 hours late. Got the runaround from the AA staff trying to get rescheduled but eventually gave up and have the same flight out 24 hours later. Sucks to lose a day at the other end. Because I was so agitated and got to my hotel room around midnight I was wide awake, so I had a beer and a greasy beef, cheese and sauerkraut sandwich and then couldn't sleep a wink. Eventually at 7 I decided to get up and use the hotel gym. Sh!tty hotel but it has a very nice gym with a lot of life force equipment

Upper body at the Marriott, LAX
Sets of 5 x 8-12 with a finishing drop-set. All 2:2:2 tempo
Machine shoulder press
Wide grip lat pull-ups
Machine chest press
Machine lat rows
Machine wide grip lat pull-downs
Machine biceps curls
Db lateral raises

75 minutes and built up a good sweat and pump

Now I'm having breakfast, totally sleepless and intending to stay awake until I get on the plane in 12 hours time .... loading up on my 4th glass of orange and my 5th cup of coffee and I'm buzzing. Must be trashing my hormones
When I get back home I get off the plane at 11am and I've got a leg session with JP 3 hours later



The steps of death:

From the top gives you an idea of how high you have to climb. 7 rounds. No hotties climbing when we were there although we did get chatted up by a 40-something who told us we looked like we were fit


And because I didn't have to vacate my room I went back for round 2 in the hotel gym
Upper body at the Marriott, LAX
Sets of 5 x 8-12 with a finishing drop-set. All 2:2:2 tempo
Wide grip lat pull-ups
Bar dips
Incline DB presses
StandingDB curls

40 minutes then went and had some beers

Now I'm in the lounge loading up (with alcohol) for the flight. No sleep for the last 36 hours so I'm planning on sleeping like a baby!

[jeezyreezy]

Sounds like you had fun despite the 24hr setback

[koweanguy]

Just the difference between pulling off pins in the rack or from blocks ... it does change the approach because you tend to pull the bar towards you in a rack pull (so I tend to row it a bit) whereas off the blocks is more like adopting your usual deadlift stance. I prefer the rack pull because I like rowing and I hate deadlifts

Ah, my gym only has the round weights.. I feel like it might roll off the blocks.. and it doesn't help that I'm clumsy :/

[fittofattofit]

Sounds like you had fun despite the 24hr setback

Thanks Jeez .... I had a great time in Chicago! It was a bummer losing 24 hours but it happens every now and then when you're flying to Australia. Of course, once you're back at work it feel like you've never been away

Ah, my gym only has the round weights.. I feel like it might roll off the blocks.. and it doesn't help that I'm clumsy :/

I've had such a bad run with deads lately that it doesn't matter whether I'm pulling in the rack or off blocks, I could easy phukup either :/







Tuesday 1st November 2016

Melbourne Cup Day ... squats with JP

Warm-up
Paused squats ... bar x 5 x 5 secs
Overhead squats ... bar x 10
Paused squats ... bar x 5 x 5 secs
Overhead squats ... bar x 10

Box Squats .... to 14" box
3 sec down; 3 sec pause; power up
6 x 60kg (132lbs)
6 x 90kg (198lbs)
6 x 120kg (264lbs)
6 x 140kg (308lbs)
6 x 150kg (330lbs)
Focus on the eccentric

Superset
walking BB carry/Hanging jack knifes
40metres (20m out and back) x 140kg/308lbs BB
10 x Hanging jack knifes
40metres (20m out and back) x 140kg/308lbs BB
10 x Hanging jack knifes
40metres (20m out and back) x 140kg/308lbs BB
10 x Hanging jack knifes
Awesome core and breathing work

Superset
Overhead squats
12 x 30kg
12 x 30kg
12 x 30kg
with GHD sit-ups
12 x BW+4kg ball
12 x BW+4kg ball
12 x BW+4kg ball

Metcon .... prowler push/reverse march .... target 4 minutes
Prowler push ... 125kg+50kg sled=175kg/385lbs x 40 metres
Prowler backward drag ... 75kg+50kg sled=125kg/250lbs x 40 metres
Prowler push ... 125kg+50kg sled=175kg/385lbs x 40 metres
Prowler backward drag ... 75kg+50kg sled=125kg/250lbs x 40 metres
5 minutes 10 seconds

Glute and hammie stretches

50 minutes


The flight
Since I got delayed 24 hours in leaving the US I decided to make use of my time by getting 2 sessions in at the hotel gym, then having two pints of Moose Drool in the hotel bar, before heading to the airport. I got to LAX at 5 and then stayed in the lounge for a meal and some 'smokey tequilas' ..... when I boarded the flight I had not slept for 36 hours and I was primed to flake out. We were an hour late leaving LAX but the flight was good and I slept for nearly 10 hours
Short changeover in Melbourne so I went on ahead of my bags, and then left my lap-top in the seat pocket when I finally got back home.

The session
Box Squats ... working on the eccentric, so count of 3 down, count of 3 paused, then power up. Quad felt pretty good
Walking BB carry ... unracking a 3pps bar in the squat rack and walking 20 metres out, turning, and then 20 metres back
I didn't think I'd be able to do this but it wasn't too bad: required concentrating on 'tight core' and 'diaphragmatic breathing
Hanging jack knives ... the hardest part was my forearms were burning after gripping tight onto the bar for the 'walks'
OH squats ... not a heavy weight but felt solid overhead and took a good wide stance. Felt good
Metcon ... good leg work and the heart was racing
Overall My glute and quads felt good and I got some good loading

Physio appointment
The physio felt that the knots over he glute tendon had totally disappeared so that was good, and the VL felt smooth as well





Thursday 3rd November 2016

Deads with JP

Warm-up
Single leg deads ... bar x 8 each leg
Single leg glute raises ... 8 x 35kg deadball each leg
Single leg deads ... bar x 8 each leg
Single leg glute raises ... 8 x 35kg deadball each leg

SLDLs .... DOH
8 x 70kg (154lbs)
6 x 100kg (220lbs)
5 x 120kg (264lbs)
6 x 100kg (220lbs)
6 x 100kg (220lbs)
6 x 100kg (220lbs)
Losing my grip @ 120

Block pulls .... from 4" blocks
8 x 100kg (220lbs)
6 x 140kg (308lbs)
6 x 140kg (308lbs)
6 x 140kg (308lbs)

Superset
Pendlay rows
12 x 60kg (132lbs)
10 x 80kg (176lbs)
8 x 90kg (198lbs)
6 x 100kg (220lbs)
with Archer Ring rows
8 x each side
8 x each side
8 x each side
8 x each side

Superset
Atlas stone cleans
6 x 115lbs
6 x 115lbs
6 x 115lbs
with GMs
8 x 70kg (154lbs)
8 x 70kg (154lbs)
8 x 70kg (154lbs)

Metcon .... pull-ups/ab mat sit-ups/atlas stone carry .... target 5 minutes
12 x pull-ups
12 x ab mat sit-ups
3 x 30m laps carrying a 95lb atlas stone
9 x pull-ups
9 x ab mat sit-ups
2 x 30m laps carrying a 95lb atlas stone
6 x pull-ups
6 x ab mat sit-ups
1 x 30m lap carrying a 95lb atlas stone
7 minutes 50 seconds!
Carrying the atlas stone destroyed my grip

Glute and hammie stretches

55 minutes

[jeezyreezy]

Thanks Jeez .... I had a great time in Chicago! It was a bummer losing 24 hours but it happens every now and then when you're flying to Australia. Of course, once you're back at work it feel like you've never been away

Ya, vacations are never long enough

[pastorpritch]

Dang fit great work as usual
Strong box squats and pendlays!

[Sparta11]

Awesome session Andrew. I've always been jealous of your squats. Nice A2G squats as well. Also props for lifting on 4 hours of sleep, it would have been easy not too.

[Swuuu]

And you know I did just that ... got carried away and managed to tear a quad squatting. Rehabbing agin!

They should rebuild you like the six million dollar man lol.

Still getting tons of training in though. But, good lawd man take it easier so you don't get anymore injuries.

Not familiar with the dude you met in Chicago but it's always cool to meet the forum bros. I am hoping to meet a couple more soon. Hope to do some more traveling and be richer like you someday.

[fittofattofit]

Ya, vacations are never long enough

I know .... I was only bad at work for 4 days and now I've taken 3 days off to visit my daughter in Melbourne
I'd love to retire if I could afford to

Dang fit great work as usual
Strong box squats and pendlays!

Thanks PP .... but I'm still very jealous of your deadlifts

Awesome session Andrew. I've always been jealous of your squats. Nice A2G squats as well. Also props for lifting on 4 hours of sleep, it would have been easy not too.

Thanks Steve ... I like squats so it's been a frustration for me to have to back off the squatting due to injury. I'm working my way back in but it will be a good while before I'm confident to go heavy and hard

They should rebuild you like the six million dollar man lol.

Ha .... I could do with some artificial tendons in my shoulders and a biopic lower back would help

Still getting tons of training in though. But, good lawd man take it easier so you don't get anymore injuries.

Not familiar with the dude you met in Chicago but it's always cool to meet the forum bros. I am hoping to meet a couple more soon. Hope to do some more traveling and be richer like you someday.

Every now and then I think that I should back off the training and just try and get through life uninjured, but hey, a little risk is good for the soul
I'm a bit like Donald Trump .... I travel on Other People's money




Friday 4th November 2016

Bro sesh

Pull-ups .... EMOM
12, 10, 10, 9, 9 50 reps

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

Wide-grip lat pull-downs
12 x 65kg (143lbs)
10 x 70kg (154lbs)
8 x 75kg (165lbs)
7 x 75kg (165lbs)
6 x 75kg (165lbs)
6 x 75kg (165lbs)

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

Calf raises on horizontal leg press
25, 22, 18, 18, 15 x 200lbs

Standing rope triceps press-downs
10, 10, 10 x 120lbs
10, 10 x 110lbs

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

Stretches
Air squats

60 minutes

The first time in nearly two years that I've gone into the commercial gym before work. This was my usual training time and it felt strange (but good) to be back in for an early session .... my body clock is in a different time zone at the moment but I'm thinking I should get back into my old routine. Trained fasted and really enjoyed my breakfast and felt set up for the rest of the day

Evening was spent watching my daughter perform in a hip hop dance routine





Saturday 5th November 2016

Rehabby squattery/shouldery stuff

Pull-ups EMOM ... slow tempo 2:2:2
9, 8, 7, 8, 7 x BW

ATG squats
10 x 3 second pause x bar
10 x 3 second pause x 40kg (88lbs)
5 x 3 second pause x 60kg (132lbs)
10 x 60kg (132lbs)
10 x 60kg (132lbs)
10 x 60kg (132lbs)
10 x 60kg (132lbs)
10 x 60kg (132lbs)
Going through a full ROM
Light weight to keep the glute tendon safe

Push presses
5, 5, 5, 5, 5 x 40kg (88lbs)

Calf raises on the leg press ...
18, 12, 10, 10, x 220lbs
2 sec contraction @ each rep

Standing cable flyes
10, 8, 8, 7, 6 x 12.5kg each side

UH grip pulldown to chest
6, 6, 6, 6, 6 x 80kg (176lbs)

Roman chair sit-ups
20, 20, 20

And lots of air squats and stretches

70 minutes

I had to work Saturday morning but finished in time to get to the gym again before it closed. I wanted to do some rehabby work so i did a lot of shoulder strength and stability work = slow and controlled; and a whole lot of squats going fully ATG: paused initially and then going for the rebound. I wanted to stretch the glute tendon and quads and move them through the full range, but avoid loading it to the point that I would aggravate the injuries. Nothing special but I was happy to get the time to play around





Sunday 6th November 2016

Deads @ home

Deadlifts
10 x 60kg (132lbs)
10 x 60kg (132lbs)
10 x 80kg (176lbs)
10 x 100kg (220lbs)
10 x 120kg (264lbs)
8 x 130kg (286lbs)
8 x 130kg (286lbs)
8 x 130kg (286lbs)
8 x 130kg (286lbs)
8 x 130kg (286lbs)

Airdyne cycle
100 cals ~ 7 minutes




Tuesday 8th November 2016

Squats with JP

Warm-up
Paused squats ... bar x 5 x 5 secs
Lateral lunges ... bar x 10
Paused squats ... bar x 5 x 5 secs
Lateral lunges ... bar x 10

Squats .... 3 sec paused squat, then speed reps
Slow down; 3 sec pause; power up, then 4 ATG speed reps
60kg (132lbs) x 1 + 4
80kg (176lbs) x 1 + 4
100kg (220lbs) x 1 + 4
120kg (264lbs) x 1 + 4
Felt really good @ 120kg

Barbell walk
Un-rack in a high bar position and walk
25metres x 140kg/308lbs BB
25metres x 150kg/330lbs BB
25metres x 160kg/352lbs BB
Breathing is the key!

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
with GHD Glute-ham raises
10 x horizontal to vert
10 x horizontal to vert
10 x horizontal to vert

Metcon .... prowler drags/walking lunges .... target 8 minutes
Prowler drag forward facing ... 100kg+50kg sled=150kg/330lbs x 20 metres
Prowler drag backward facing ... 100kg+50kg sled=150kg/330lbs x 20 metres
Walking lunges ... BW x 20
Prowler drag forward facing ... 100kg+50kg sled=150kg/330lbs x 20 metres
Prowler drag backward facing ... 100kg+50kg sled=150kg/330lbs x 20 metres
Walking lunges ... BW x 20
Prowler drag forward facing ... 100kg+50kg sled=150kg/330lbs x 20 metres
Prowler drag backward facing ... 100kg+50kg sled=150kg/330lbs x 20 metres
Walking lunges ... BW x 20
5 minutes ... easy

Glute and hammie stretches

50 minutes

I was on call last night and had another late one, getting home @ 2am, and then lying awake dreading that I was going to be called back. I finally fell asleep at 3:30 then was up again at 6, worked, went straight from work to JP's for a squat sesh, then went from JPs to the airport to catch a plane to Melbourne to catch up with my daughter. A very tired and a hectic day but I had a nice meal with my daughter and we're spending the next 3 days together

The session
Squats ... the plan for each set was to go down very slow for the first rep, get deep and stay in the hole for 3 seconds, then follow with 4 full range speed reps: slow neg to load up the glute tendon, and speed reps to work the range
120kg x 1+4 felt strong
140kg .... had it on my back and then thought: 'nah'! Repping 140 was when I tore my quad 3 weeks ago
BB walks ... un-racking the bar from the squat rack and walking 25 metres. Short steps, but the hardest thing is keeping the breathing tight. Great way to reinforce the idea of a 'tight core and diaphragmatic breathing'
160kg/352lbs felt good
Single leg drop-down squats ... standing with one leg on an 18" box and a bar on the shoulder, and dropping down slowly to touch the other foot on the ground. Slow negs for the glute tendon and required concentration and stability. Light weight but I was broken out in a sweat
GHD GHRs ... on the GHD machine: start position horizontal and then moving to vertical. Smashed the hams
Metcon ... prowler weight was light so I could run with it. Smashed it

Very happy with that workout