A new beginning in 2015

[fittofattofit]

Bumped over
Tuesday 13th June 2017

Rehabby squats @ home

Air bike
Push presses
BB calf raises
Squats
10 x 20kg, 40kg, 60kg
5 x 80kg, 90kg
5 x 5 x 100kg

The Bad .... My left glute max tendon is barking again. It's painful all the time and it's worse after I squat

The Good .... At least felt like it was healing up after the PRP injection, so the fact that it tore again, might mean that there's fresh bleeding and healing going on

The Plan .... Is to keep the tendon moving through a full range of motion so that it heals in the stretched position, and to keep loading it (the tendons heal best under eccentric loading) but avoid and aggressive or jerky movements

https://youtu.be/JKPVQHzW0og


Light weight but concentrating on form, depth and control



Thursday 15th June 2017

AM rehab session

4 rounds of:
Single leg BB deadlifts
Single arm kettle bell presses
Banded single leg glute bridges
Step-ups/slow negatives
Standing cable rotations



Thursday 15th June 2017

PM .... squats with JP

Warm-up
Paused squats ... 5 x bar x 10 second pause
Air bike ... 30 secs @ 70rpm
Paused squats ... 5 x bar x 10 second pause
Air bike ... 30 secs @ 70rpm

Squats
5 x 60kg (132lbs)
5 x 80kg (176lbs)
5 x 100kg (220lbs)
3 x 120kg (264lbs)
3 x 130kg (286lbs)
2 x 140kg (308lbs)
Got a bit scared but 3pps felt light

Superset
Standing BB lunges
12 x 60kg (132lbs)
12 x 70kg (154lbs)
12 x 70kg (154lbs)
with single legged deadlifts
8 x two 20kg kettle bells each leg
8 x two 24kg kettle bells each leg
8 x two 24kg kettle bells each leg

Metcon ... deadlifts/airbike ... target 5 minutes
Deadlifts .... 10 x 100kg (220lbs)
Airbike .... 10 cals
Deadlifts .... 8 x 100kg (220lbs)
Airbike .... 8 cals
Deadlifts .... 6 x 100kg (220lbs)
Airbike .... 6 cals
Deadlifts .... 4 x 100kg (220lbs)
Airbike .... 4 cals
Deadlifts .... 2 x 100kg (220lbs)
Airbike .... 2 cals
5 minutes 0 secs

Ham and glute stretches

50 minutes

Squats
5 x 100kg/220lbs ... deep but I was guarding and pivoted toward the bad hip
3 x 120kg/264lbs ... much better
3 x 130kg/286lbs ... better again
2 x 140kg/308lbs ... pretty happy with the way 3pps felt ... this was the heaviest I'd squatted since the PRP injection 2 months ago. I was psyched out at first and re-racked the bar, then went slowly ATG and had no trouble driving up. 2nd rep was good. Was going to do a 3rd but didn't want to push it[/QUOTE]

Is there any other way? : )

No .... we're not here for that long so we've got to make the best use of our time

Wow nice pictures Andrew. That place looks gorgeous.

Thanks Tay .... I'd been up there around 15 years ago and `I'd forgotten how beautiful it is. Nice as well to go up to the tropics and totally forget about work!




Friday 16th June 2017

Training @ home

'Heavy 5RM and core' with John
Heavy 5RMs
Strict OH presses
Me ... up to 3 x 5 x 50kg/110lbs
John ... up to 5 x 70kg/154lbs

Squats
Me ... up to 5 x 110kg/242lbs
John ... up to 5 x 120kg/264lbs

Deads
Me ... up to 5 x 150kg/330lbs
John ... up to 5 x 150kg/330lbs

Core
5 rounds of:
Deadball cleans ... 5 x 55kg/121lbs
Farmer's walk ... 50 metres x one 32kg/70lb KB

50 minutes

[jeezyreezy]

No .... we're not here for that long so we've got to make the best use of our time

so few words, so much truth

[young and strong]

**** yeah, 150kgsx5 is back on the right track. You over your mental block on them now?

Squat form looks spot on.

[Sparta11]

Looking good in hear Andrew. Keep working that tendon, sounds like it's definitely healing. I haven't touched a weight in a few weeks now. Just to dang busy with kids. 220lbs here I come lol.

Jk still sitting at 180.

[fittofattofit]

so few words, so much truth

Yes, wisdom comes with the years ....... then you start forgetting it all

**** yeah, 150kgsx5 is back on the right track. You over your mental block on them now?

Squat form looks spot on.

Thanks ... yes it was nice to pull the 150 without any mindfcuks but the real test will be pulling 160kg/352lbs again ... that used to be an everytime lift for me but it's been messing my head for a few years now. I had a good deadlift day today as well so maybe, just maybe ....

Looking good in hear Andrew. Keep working that tendon, sounds like it's definitely healing. I haven't touched a weight in a few weeks now. Just to dang busy with kids. 220lbs here I come lol.

Jk still sitting at 180.

Thanks Steve ... I'm trying to keep squatting and moving through a full range so that I not only work the tendon, but keep the muscle strong so it provides support
You don't need to train too much when you have young kids .... lots of toddler deadlifts, baby curls and chase cardio will keep you fit and lean




Saturday 17th June 2017

56 ... yes it sucks to be getting old

My new loot by Andrew , on Flickr
My birthday Loot



Sunday 18th June 2017

Bro sesh/squats & deads

Bro sesh @ gym
Seated cable rows
Push presses
Squats .... to 5 x 100kg
Pec deck flyes
Wide grip lat pulldowns
Calf raises

Deads @ home
10 x 60kg, 80kg, 90kg, 100kg, 110kg, 120kg



Tuesday 20th June 2017

Push/pull with JP

Warm-up
3 rounds
Handstand walk outs x 3
Inverted ring rows x 10
V's x 10

Bench pressing
10 x 40kg
6 x 60kg
5, 4 x 80kg

Superset
pull-ups
8 x BW
5 x BW+16kg/35lbs
4 x BW+21kg/46lbs
4 x BW+21kg/46lbs
with ring dips
8 x BW
5 x BW+5kg/11lbs
5 x BW+10kg/22lbs
5 x BW+10kg/22lbs

Superset
Pendlay rows
10 x 70kg/154lbs
8 x 90kg/198lbs
6 x 100kg/220lbs
ring push-ups ... feet elevated on 12" box
10, 10, 10 x BW

Metcon ... Rower/sumo high pulls/ab-mat sit-ups .... target 7 minutes 30 seconds
3 rounds of:
Rower .... 10 cals
Sumo high clean pulls .... 10 x 40kg/88lbs
Ab-mat sit-ups .... 15
5 minutes 50 secs ... smashed it

Stretching

50 minutes



Wednesday 21st June 2017

Squats @ home

Airbike sprints

Squats @ home
10 x 40kg, 60kg, 70kg,
5 x 80kg, 90kg, 100kg, 100kg, 100kg

BB calf raises



Thursday 22nd June 2017

Rehab session

4 rounds of:
Single leg deadlifts ... 30kg BB x 8 each leg
Sitting single arm kettle bell presses ... 8 each arm
Single legged banded glute bridges ... 8 each leg
Step-ups to 12" box ... slow negatives. BW+8kg x 8 each leg
single armed cable rotations ... 8 each side



Friday 23rd June 2017

Squats/deads with JP

Warm-up
2 rounds of:
Good mornings ... bar x 15
Paused squats ... bar x 15

Squats
5 x 60kg (132lbs)
5 x 90kg (198lbs)
5 x 110kg (242lbs)
5 x 130kg (286lbs)
All good and deep

Squats EMOM
5 x 5 x 90kg (198lbs)
Easy

Deads
10 x 60kg (132lbs)
5 x 100kg (220lbs)
5 x 120kg (264lbs)
5 x 140kg (308lbs)
5 x 150kg (330lbs)

Superset
3 rounds of:
Pistol squats ... 8 each leg
Bar humps (glute bridges) ... 12 x 100kg (220lbs)

Metcon .... prowler push/KB swings/knees-to-elbows .... 7 minutes 30 seconds
3 rounds of:
Prowler pushes ... 75kg+50kg sled=125kg/275lbs x 40 metres
Kettle bell swings ... 10 x 32kg/70lbs
Knees-to-elbows ... 10 reps
Easy ... 6 minutes 25 seconds

Stretches

50 minutes

Squats
5 x 110kg ... easy weight but the glute tendon was hurting
5 x 130kg ... locked on the abs and felt tighter all over. Got very deep and controlled and pain better
EMOM squats ... 5 x 5 x 90kg ... felt so light! 100kg would have been good but maybe better to take it easy
Deads ... 5 x 150kg ... felt good
Pistol squats ... very good on the right leg. All over the place on the left because of the tendon. Still a bit of fun
Metcon ... smashed it. He should have loaded more weight on the prowler
Overall ... pretty happy with the squats and deads today

[taydbear7]

Pistol squats is brutal. Nice work man.

[jeezyreezy]

56 and still a beast!

Pistol squats are no joke... I haven't done them in months, time to start again

[rallyum]

Happy birthday champ

[fittofattofit]

Pistol squats is brutal. Nice work man.

Thanks Tayd!

56 and still a beast!

Pistol squats are no joke... I haven't done them in months, time to start again : D

They are a great exercise because of the need for flexibility and balance as well as power .... it took me years of rehabbing through injuries to be able to do them. Now I'v e got to work through that glute strain

Happy birthday champ

Thanks old man .... you must be all of 31 by now







Sunday 25th June 2017

Squats and bro stuff @ gym

Bro stuff @ gym
Superset Push presses
10 x 20kg, 30kg
5 x 10 x 40kg
with Squats
5 x 40kg, 50kg, 60kg, 70kg, 80kg, 90kg
5 x 5 x 100kg (220lbs)
BB calf raises
Seated cable rows
5 x 8 x 100kg (220lbs)
Pec deck flyes
5 x 10 x 80kg (176lbs)

75 minutes

Push presses are getting a lot easier and gaining size on my shoulders. Not heavy I know, but I'll bump to 45kg/99lbs next time
Squats for death and comfort. Easy weight but tendon gets stretched out

I was working all day Saturday, so no training yesterday, but didn't get called in on Sunday so got a good morning bro session in, and then spent the afternoon with my brother destroying a wasps nest that had established itself in the eaves of my house. We counted about 300 dead wasps





Monday 26th June 2017

Push/pull with JP

Warm-up
2 rounds
Banded Good Mornings x 15
Glute bridges x 12
Handstand walk outs x 3

Bench pressing
10 x bar
8 x 50kg
6 x 70kg
3, 3, 3 x 80kg

Superset
Bench supported rows/ring dips
12 x 60kg/132lbs bench supported rows
10 x 80kg/176lbs bench supported rows
10 x ring dips
8 x 80kg/176lbs bench supported rows
8 x ring dips
6 x 80kg/176lbs bench supported rows
6 x ring dips
4 x 80kg/176lbs bench supported rows
4 x ring dips
2 x 80kg/176lbs bench supported rows
2 x ring dips

Triset
Single arm DB presses/Knees-to-elbows/Inverted ring rows
3 rounds of:
8 x 40lb DB single arm press
12 x KTEs
8 x inverted ring rows

Metcon ... deadlifts/deficit hand release push-ups .... target 7 minutes
21 x 100kg/220lbs deadlifts
21 x hand release push-ups (hands on 4" plates)
15 x 100kg/220lbs deadlifts
15 x hand release push-ups (hands on 4" plates)
9 x 100kg/220lbs deadlifts
9 x hand release push-ups (hands on 4" plates)
7 minutes 10 secs ... dreads easy; tris failed on the push-ups

Stretching

50 minutes

Benching .... I so suck at benching! All reps were focussed on the slow negative and then powering up.
Bench supported rows .... I love Pendlays but I do like these for just totally focussing on the lats and mid back (rhomboids/lower traps). We stand the bench on two stacks of plates so that the bar on the floor is at a full stretch and then power the bar up to a pause against the underside of the bench
Ring dips .... got the first set of 10 out unbroken but had to break up the 8 and 6 rep sets .... triceps were smoked
Metcon .... deads were easy @ 100kg but broke the sets into 12+9, 9+6 and 9 to avoid fatigue.
Hand release push-ups were done with my hands on two 4" plates, so deep deficit and resting the chest on the floor while taking the hands off the plates before pressing up. This was way harder than the deadlifts ... triceps were totally gone at the end. Would have smashed the 7 minutes if it wasn't for being reduced to singles for the last set

Overall a good fun session and I can really feel my pecs, tris and lats today

And thought I'd post this

JP's Insta by Andrew, on Flickr

JP posted this up on his Instagram a few weeks back

I try

[jeezyreezy]

Shoulders are look mighty thick andrew

[Swuuu]

Never have too much down time ... Work hard, play hard


I do log everything ... even I would have trouble remembering what I did 6 weeks ago

Doesn't seem like you have any down time . You don't seem like the person that can take too many days off from work anyway.

Well in your defense 6 weeks is a pretty long time. Happy Belated bday!! Looks like you got some good goodies.

Arms looking thick in that pic too. Usually its everything else that takes over. Looking balanced in this pic.

[rallyum]

Thanks old man .... you must be all of 31 by now

29 and some 16 months you ****

[fittofattofit]

Shoulders are look mighty thick andrew

Thanks Jeezy ... I'm glad to hear it My shoulders are actually very weak because of the RC tears so I compensate for lack of stability by activating my delts. I look stronger than I am

Doesn't seem like you have any down time : p. You don't seem like the person that can take too many days off from work anyway.

That's true .. work has been busy lately and I hate when it interferes with training. I'm not good at doing nothing and I do like to work though = just sucks finding the right balance

Well in your defense 6 weeks is a pretty long time. Happy Belated bday!! : D : D Looks like you got some good goodies.

Arms looking thick in that pic too. Usually its everything else that takes over. Looking balanced in this pic.

Thanks Sihan

29 and some 16 months you ****

Ha .... you know it's all downhill for you now







Tuesday 27th June 2017

Skwats for form

calf raises

Squats
5 x 40kg, 60kg, 80kg, 90kg
5 x 5 x 100kg/220lbs
Concentrating on depth and form

pec deck flyes
5 x 8 x 82kg/180lbs

Just focusing on moving my glute tendon through the full ROM and trying to maintain strength. Tendon was sore after so spent an hour icing and rolling

Mobility session tomorrow morning and JP squats and dreads in the pm




Thursday 29th June 2017

Rehab/bro-sesh

Thursday am rehab session
4 rounds of:
Banded glute bridges ... sets of 10 ... concentrate on the negative for tendon rehab
Banded pen presses ... sets of 10 ... shoulder stability and strength
Step ups to 12" box; slow negative ... 8 x BW+10kg each leg ... concentrate on the negative for tendon rehab
Standing cable rotations ... 12 each side ... core and hip stability
Single legged deadlifts ... 8 x 24kg kettle bell each leg ... concentrate on the negative for tendon rehab

Thursday pm bro sesh
Push presses .... 5 x 8 x 45kg/99lbs
Seated cable rows ... 5 x 8 x 100kg/220lbs
Superset with
Pec deck flyes .... 5 x 8 x 82kg/180lbs
Wide grip lat pull-downs .... 5 x 8 x 70kg/154lbs
Superset with
Bar dips .... 5 x 6 x BW

30+40 minutes

I was supposed to have a training session with JP on Thursday pm but he bailed on me, so I squeezed in a quick bro sesh before heading for my fortnightly massage. JP had re scheduled for 9am Friday morning but then I missed a text that he wanted to push it back to 9:30 ... I was already planning to arrive late to work on Friday but that was pushing it too much. Bummer, but I missed out on training and it messed up my plans for the week. I worked until 8pm Friday and I'm working all day Saturday so I'm planning on some light squats and maybe some deads for Saturday evening. Have a great weekend guys

[fittofattofit]

Saturday 1st July 2017

Squats for form @ home

Squats
stretches
10 x bar, 40kg, 60kg, 70kg
5 x 80kg, 90kg
5 x 5 x 100kg

40 minutes

Worked from 8 to 6 and had some more work to do between 8 and 9pm. Desperate to get some training in after an erratic week so squeezed in a quick squat session @ home. Glute tendon hurts and I can feel my left hip internally rotating at the bottom. Trying to keep it under control and through a good range. Not as consistent as I'd like so I'll keep squatting at this weight

https://youtu.be/ulSXuJahdPY





Sunday 2nd July 2017

Bro sesh @ gym

Push presses
5 x 6 x 45kg/99lbs

Calf raises on Smith machine
20, 15, 15, 12, 12 x 25kg/55lbs per side

Superset
Pec deck flyes
10, 9, 8, 8, 8 x 82kg/180lbs
with bar dips
8, 6, 5, 5, 4

Seated cable rows
10, 10, 9, 10, 9 x 100kg/220lbs

Superset
Close grip V handle pull-downs to chest
6, 6, 5, 5, 4 x 80kg/176lbs
with overhead standing rope extensions
12, 9, 9, 8, 7 x 100lbs

75 minutes

I got down to 71kg/156lbs a month ago after backing off from the squats and deads. Back to ~ 74kg/163lbs and feeling much better at that weight. Slowly getting some size back on the legs

Back up to 74kg/163lbs by Andrew, on Flickr

[fittofattofit]

Monday 3rd July 2017

Push/pull with JP

Warm-up
2 rounds
Assault bike x 10 cals
Handstand walk outs x 3
V-ups x 10

Superset
Weighted pull-ups/ring dips ... rep out
Pull-ups .... 8 x BW+5kg
Ring dips .... 8 x BW
Pull-ups .... 6 x BW+10kg
Ring dips ... 6 x BW+5kg
Pull-ups .... 4 x BW+15kg
Ring dips ... 4 x BW+10kg
Pull-ups .... 2 x BW+20kg
Ring dips ... 2 x BW+15kg
Pull-ups .... 1 x BW+25kg
Ring dips ... 1 x BW+20kg
Pull-ups .... Fail x BW+30kg
Surprised how easy the BW+20kg/44lbs dips felt

Superset
Weighted pull-ups/ring dips ... rep out
Pull-ups .... 8
Ring dips .... 8
Pull-ups .... 6
Ring dips ... 6
Pull-ups .... 4
Ring dips ... 4
Pull-ups .... 2
Ring dips ... 2
Tris were smashed after all the ring dips

Supereset
Bench pressing/Bent over Kettle bell rows
Bench press .... 10 x bar
BO KB rows .... 10 x two 16kg/35lbs KBs
Bench press .... 8 x 50kg/110lbs
BO KB rows .... 10 x two 24kg/53lbs KBs
Bench press .... 6 x 60kg/132lbs
BO KB rows .... 10 x two 32kg/70lbs KBs
Bench press .... 6 x 60kg/132lbs
BO KB rows .... 10 x two 32kg/70lbs KBs
Bench press .... 6 x 60kg/132lbs
BO KB rows .... 10 x two 32kg/70lbs KBs

Superset
Pendlay rows/Hanging straight leg raises
Pendlay rows ... 8 x 80kg/176lbs
HSLRs ... 10 strict
Pendlay rows ... 8 x 90kg/198lbs
HSLRs ... 10 strict
Pendlay rows ... 8 x 90kg/198lbs
HSLRs ... 10 strict

Metcon ... KB swings/Farmer's walk/ring push-ups .... target 5 minutes
10 x 32kg/70lb KB swings
40 metres x two 32kg/70lb Farmer's walk
10 x ring push-ups
10 x 32kg/70lb KB swings
40 metres x two 32kg/70lb Farmer's walk
10 x ring push-ups
10 x 32kg/70lb KB swings
40 metres x two 32kg/70lb Farmer's walk
10 x ring push-ups
4 minutes 30 secs

Stretching

50 minutes

Pull-ups .... got a good pull-up at BW+55lbs. Nothing at +66lbs
Ring dips .... kept the elbows tucked in and these felt great. Surprised myself with an easy ring dip with +44lbs. Tris died during the repout set
Benching .... left wrist started cracking Got worse as I pushed it. Wrist has hurt before but not this bad for years. Time for wrist wraps
Bent over kettle bell rows .... bent over @ 45º and keeping it strict. Squeezed the lats and rhomboids
Metcon .... pretty easy

Round 2 with JP tomorrow ... might be squats or deads. Hopefully my wrist will feel better

[rallyum]

Back up to 74kg/163lbs by Andrew, on Flickr

You stand like Madeline

[fittofattofit]

Hahahaha
I can't help it .... that's so funny ... the ladies at the chemist are wondering what I'm smirking at ������








Tuesday 4th July 2017

Squats/deads with JP

Warm-up
2 rounds of:
Banded side steps ... purple band x 1- steps each way x 15
Blute bridges ... 12
Assault bike ... 10 cals sprint

Squats
5 x 60kg (132lbs)
5 x 80kg (176lbs)
5 x 100kg (220lbs)
5 x 120kg (264lbs)
dumped x 140kg (308lbs)
Something 'popped' in the glute tendon so I dumped the bar
140kg/3pps felt light though

Deficit Deads .... standing on a 3" plate
8 x 60kg (132lbs)
5 x 100kg (220lbs)
5 x 120kg (264lbs)
5 x 140kg (308lbs)
1, 5 x 150kg (330lbs)
Pretty easy

Triset
3 rounds of:
barbell rollouts ... 10
GHD glute ham raises ... 10 x BW+18lbs
GHD sit-ups ... 10 x BW+18lbs

Metcon .... deadlift/air bike Tabata
20 seconds deadlifts ... 12 x 70kg/154lbs
10 seconds rest
20 seconds air bike ... 6 cals
10 seconds rest
20 seconds deadlifts ... 9 x 70kg/154lbs
10 seconds rest
20 seconds air bike ... 6 cals
10 seconds rest
20 seconds deadlifts ... 8 x 70kg/154lbs
10 seconds rest
20 seconds air bike ... 5 cals
10 seconds rest
20 seconds deadlifts ... 8 x 70kg/154lbs
10 seconds rest
20 seconds air bike ... 5 cals
10 seconds rest
Air bike killed me

Stretches

50 minutes

Squats
5 x 100kg/220lbs ... felt so easy
5 x 120kg/264lbs ... very deep. very easy. no pain
140kg/308lbs ... felt light enough. got deep and then something in my left thigh went 'ping'. It felt the same as when I originally tore that glute tendon back in April 2016. Sucks to be me
Deficit Deads ... standing on a 3" plate. I was wearing my VersaGripps so I could avoid a mixed grip ... wrist was very sore last night
5 x 150kg ... surprised myself how good they felt
Metcon ... Tabata sucks. Airbike killed me
Overall ... not happy about the glute tendon. Took my mind of my wrist though

[nads786]

^^ Dying at that pic of Madeline! Hope you're doing well Andrew.

[fittofattofit]

^^ Dying at that pic of Madeline! Hope you're doing well Andrew.

So was I
I'm always fighting off one injury or another .... will probably be my lot in life for now on (seriously ... getting old sucks). Still training though

How are you going Nadeem? Summer bicycling and still training I hope




Thursday 29th June 2017

Rehab/bro-sesh

Thursday am rehab session
5 rounds of:
Banded glute bridges ... sets of 10 ... concentrate on the negative for tendon rehab
Standing Pallov presses ... sets of 10 each side ... shoulder stability and strength
Reverse lunges; slow negative ... 8 x BW+10kg each leg ... concentrate on the negative for tendon rehab
Rope face pulls ... sets of 10 ... shoulder stability: rear delts, traps and rhomboids
Single legged deadlifts ... 8 x 24kg kettle bell each leg ... concentrate on the negative for tendon rehab

35 minutes

Busy at work from 8am to 9pm yesterday so an opportunity for a rest day .... needed to rest my left wrist and my left thigh/glute tendon
Today was a chance to test things out with my weekly rehab session
Left wrist ... still tender and crunchy over the ulnar side of the wrist. Wore a tight wrist band to keep my wrist neutral and that was OK
Left thigh/glute tendon ... thigh was very tender and feels like a muscle tear. Warmed up as the session went on. Will need stretching and rolling
That will be it for today
Tomorrow is another session with JP ... don't really know what I'll be able to do

[taydbear7]

Heal up man. Hopefully it's nothing serious

[jeezyreezy]

[B][color=red][size=4]
Back up to 74kg/163lbs by Andrew, on Flickr

You're packing on size

[fittofattofit]

Heal up man. Hopefully it's nothing serious

Thanks Tay ... it felt just like the original injury so that something snapped. Bummer because it had taken 15 months to start feeling that my squats were gaining ground again. I've booked in for a scan and repeat Platelet Rich Plasma injection on Friday so it will be a month of rehab for starters

You're packing on size

Thank Jeezy ... getting back into squats and deads has been the difference in terms of adding size the last few months. Hopefully I won't go backwards now that I've re-injured





Friday 7th July 2017

'Strongman' work with JP

Warm-up
2 rounds of:
Banded Good Mornings .... 15 x purple bands
Single armed archer ring rows .... 10 x each side

Superset
Sumo deep deficit deadlifts .... standing on 12" boxes
12 x two 24kg/53lb kettle bells
8 x two 32kg/70lb kettle bells
8 x two 32kg/70lb kettle bells
Deep stretch through the glutes
with ring L-sit holds
20 seconds
30 seconds
30 seconds
Core getting smashed

Superset
Legless rope climbs .... 5 metre rope
1st .... 2 feet from the top
2nd .... 1 foot from the top
3rd .... 2 feet from the top
Disappointing after topping out last time
With hollow holds
3 x 20 seconds

Atlas stone cleans
5 x 13" stone/95lbs
5 x 14" stone/115lbs
5 x 15" stone/145lbs

Metcon ... prowler pushes/walking lunges/Hanging knees-to-elbow
3 rounds of:
Prowler pushes ... 120kg+50kg sled=170kg/374lbs x 40 metres
Walking lunges ... BW x 20 metres (24 paces)
Hanging knees-to-elbow ... 10
Walking lunges were a killer after the prowlers

Glute and ham Stretches

45 minutes

Sumo deep deficit deads .... whew these are tough = standing on two 12" boxes and sumo squatting very deep to deadlift two kettle bells. This really stretched out the glutes but had to really power the hip drive to lockout
Ring L-sits .... keeping elbows locked tight and hold an L-sit = lower abs burning and can still feel them today. Great core ab exercise
Legless rope climbs ... got to the top @ 5 metres a couple of times a few weeks back. Disappointed that I didn't repeat that but my left wrist was wrapped tight so my grip was weak
Atlas stone cleans ... sumo deadlift to knees, then hip drive to clean the stone to the shoulders
5 x 95lbs and 5 x 115lbs = very easy
5 x 145lbs = harder to get a grip around the 15" stone. A big jump in weight but fun
Metcon ...
Prowler pushes ... always love these Power movement driving through the glutes, hams and calves
Walking lunges ... wow, these burnt the quads after the prowlers. So few people do lunges but I think they are essential for knee and hip balance and health
Hanging knees-to-elbown ... just to finish off my abs

Overall ... Fun session




Saturday 8th July 2017

Bro session

Push presses
10 x bar, 30kg, 40kg
5, 5, 5, 5, 5 x 45kg/100lbs

Standing smith machine calf raises
20, 15, 12, 12, 12 x 30kg/66lbs each side

Seated cable rows
8, 8, 8, 8, 8 x 100kg/220lbs

Pec deck flyes
10, 10, 10, 8, 8 x 82kg/180lbs

Wide grip lat pulldowns
10, 10, 8, 8, 8 x 75kg/165lbs

Seated behind neck rope extensions
15, 12, 10, 10, 8 x 50lbs
Great exercise. Really focussed

Close grip V handle pulldowns to chest
5, 5, 5, 5, 5 x 80kg/176lbs

Paused air squats
loads = supersetted

90 minutes

Metcon session at home tomorrow morning with new dad John!





Sunday 9th July 2017

Metcon session @ home

Partner workout with new dad John @ home
Hand release push-ups
10 each

Deadlifts
15 each x 110kg/242lbs

Burpees
20 each

Pull-ups
25 each
broken into 10s

Wall balls ... to 10 foot target
50 x 14lb ball me
50 x 30lb ball John
broken into alternating 10s

Skipping: double unders/single unders
150 x 'single unders' me
150 x 'double unders' John

Farmers' walk
250m x 32kg kettle bell each

Sumo high pull clean
20 x 40kg/88lbs each
broken into 10s

Deadball cleans
25 x 55kg/121lbs each
broken into 6s and 7s

Kettle bell swings
20 x 32kg KB each
broken into 10s

Thrusters
10 x 40kg/88lbs me
30 x 40kg John
This got my glute tendon barking

Airbike
80 cals each
broken into 20 then 15s

46 minutes

John's a first time dad with Noah born on the 30th June, so this was our first training session together for a few weeks. It was a fun intense session and I kept up with hime except for the wall balls and the thrusters. Both of those movements require you to get deep and power up and I could really feel the glute tendon barking. John got to use my new 30lb medicine ball and he handles it much better than I do with the 14lb ball
I also got to use my new skipping 'ropes' for the first time ... double unders take a bit of practice so I stuck to single unders and still managed to trip over a dozen times. My legs are going to be sire tomorrow
Note to me: need to do better with wall balls and skipping

[Sparta11]

Heal fast buddy. Always gotta be something doesn't it?

[jeezyreezy]

Thank Jeezy ... getting back into squats and deads has been the difference in terms of adding size the last few months. Hopefully I won't go backwards now that I've re-injured

Squats and Deadlift are great with packing on size. Everyone always seems to be dealing with some kind on injury

[fittofattofit]

Heal fast buddy. Always gotta be something doesn't it?

Thanks Steve ... getting old sucks: I don't know that I get inured more often it's just that the injury that took a week to heal now tak=es a month and the injury that took a month now takes a year

Squats and Deadlift are great with packing on size. Everyone always seems to be dealing with some kind on injury

and they're the two lifts I get the most joy out of ... hopefully I'll be able to work on the deads if I have to back off from the squats again




Monday 10th July 2017

Push/pull with JP

Warm-up
3 rounds
'Inch worms' .... 3 to full stretch
Archer ring rows .... 10 each side

Bench press
10 x bar
8 x 50kg/110lbs
6 x 60kg/132lbs
5 x 70kg/154lbs
3 x 80kg/176lbs
2 x 85kg/187lbs
10 x 50kg/110lbs

Weighted chin-ups
Chin-ups .... 8 x BW
Chin-ups .... 5 x BW+10kg
Chin-ups .... 5 x BW+10kg
Chin-ups .... 5 x BW+10kg

Superset
Bench supported rows/single arm DB presses
Bench supported rows .... 12 x 50kg/110lbs
Bench supported rows .... 8 x 80kg/176lbs
Single arm DB presses .... 10 x 40lb DB each arm
Bench supported rows .... 6 x 90kg/198lbs
Single arm DB presses .... 10 x 40lb DB each arm
Bench supported rows .... 5 x 95kg/209lbs
Single arm DB presses .... 10 x 40lb DB each arm
Bench supported rows .... 12 x 60kg/132lbs

Metcon ... sumo dead high clean pulls/Ring dips/ab-mat sit-ups .... target 9 minutes
15 x 50kg/110lb sumo dead high clean pulls
15 x Ring dips
15 ab-mat sit-ups
12 x 50kg/110lb sumo dead high clean pulls
12 x Ring dips
12 ab-mat sit-ups
9 x 50kg/110lb sumo dead high clean pulls
9 x Ring dips
9 ab-mat sit-ups
6 x 50kg/110lb sumo dead high clean pulls
6 x Ring dips
6 ab-mat sit-ups
3 x 50kg/110lb sumo dead high clean pulls
3 x Ring dips
3 ab-mat sit-ups
8 minutes 38 secs

Stretching

50 minutes

benching .... weak benching but the best it's felt for years. Wore a wrist strap that kept the wrist pain at bay
bench supported rows .... felt strong. No problem with 95kg/209lbs x 5
Metcon ....
Round of 15 ~ 2 minutes 29 seconds
Round of 12 @ 4 minutes 58 seconds
Round of 9 @ 6 minutes 30 seconds
Round of 6 @ 8 minutes 9 seconds
Round of 3 @ 8 minutes 38 seconds
Sumo deadlift high clean pulls were better than I expected
Ring dips were broken up





Tuesday 11th July 2017

Bro session

Superset
Push presses
10 x bar, 30kg, 40kg
5, 5, 5, 5, 5 x 45kg/100lbs
with squats
10 x bar, 30kg, 40kg
5, 5, 5, 5, 5 x 45kg/100lbs

Seated cable rows
8, 8, 8, 8, 8 x 100kg/220lbs

Pec deck flyes
10, 10, 10, 10, 10 x 82kg/180lbs

Reverse pec deck rear delt flyes
8, 8, 8, 8, 8 x 54kg/120lbs

Wide grip lat pulldowns
8, 8, 8, 8, 8 x 75kg/165lbs

Standing smith machine calf raises
25, 15, 12, 12, 12 x 30kg/66lbs each side

Paused air squats
loads = supersetted

60 minutes

Did some very light squatting to get deep and stretch out the injured glute tendon. Hurting but needed stop the injured area scarring up
Tomorrow is a squatty/dreadlifty day with JP so I'm not sure what I'll be able to do, and on Friday I'm due to get a repeat Ultrasound and Platelet rich plasma (PRP) injection into the tendon

[jeezyreezy]

Glad to hear that benching feels good

[fittofattofit]

Glad to hear that benching feels good

Thanks Jeezy .... I know it's a very light weight but I haven't pressed a weight with a 2 in front for over 5 years since I rogered my RCs. Hopefully a 200lb bench is on the horizon again. Would be great if I ever get back to comfortable reps @ 220 .... I'd be happy to leave it at that



Thursday 13th July 2017

am rehab session

Thursday am rehab session
4 rounds of:
Banded glute bridges ... sets of 10 ... concentrate on the negative for tendon rehab
landmine single arm presses ... sets of 10 each side ... shoulder stability and strength
Bulgarian Split squats; slow negative ... 8 x BW+10kg each leg ... concentrate on the negative for tendon rehab
Rope face pulls ... sets of 10 ... shoulder stability: rear delts, traps and rhomboids
Single legged deadlifts ... 8 x two 10kg Abs each leg ... concentrate on the negative for tendon rehab

50 minutes




Thursday 13th July 2017

pm bro session

Push presses
10 x bar, 30kg, 40kg
5, 5, 5, 5, 5 x 45kg/100lbs

Seated cable rows
7, 7, 7, 8, 8 x 102.5kg/225lbs

Standing BB calf raises
15, 12, 10, 10, 10 x 80kg/176lbs

Pec deck flyes
8, 8, 8, 8, 8 x 82kg/180lbs

Close grip V handle pulls to chest
6, 6, 6, 6, 6 x 80kg/176lbs

50 minutes




Friday 14th July 2017

Dreads with JP

Warm-up
2 rounds of
Assault bike .... 6 cals
Inchworms .... 3 to full extension

Dreads
10 x 60kg (132lbs)
8 x 90kg (198lbs)
6 x 120kg (264lbs)
MF x 140kg
Yes ..... srs. Never even attempted to pull
MF @ 3pps. WTF

Superset
Yates rows/ring pull-ups
Yates rows 10 x 80kg/176lbs
Ring pull-ups x 8
Yates rows 8 x 90kg/198lbs
Ring pull-ups x 8
Yates rows 6 x 100kg/220lbs
Ring pull-ups x 8
Yates rows 15 x 60kg/132lbs

Triset
Farmers' walk/GHD sit-ups/GHD hyperextensions
Farmer's walk .... 20 metres x two 40kg/88lb handles
Farmer's walk .... 20 metres x two 60kg/132lb handles
GHD sit-ups .... 15
GHD hypers .... 15
Farmer's walk .... 20 metres x two 60kg/132lb handles
GHD sit-ups .... 15
GHD hypers .... 15
Farmer's walk .... 20 metres x two 60kg/132lb handles
GHD sit-ups .... 15
GHD hypers .... 15

Metcon .... KB swings/dead ball cleans Tabata
20 seconds KB swings .... 12 x 32kg/70lbs
10 seconds rest
20 seconds deadball over-shoulder cleans .... 4 x 35kg/77lbs
10 seconds rest
20 seconds KB swings .... 11 x 32kg/70lbs
10 seconds rest
20 seconds deadball over-shoulder cleans .... 4 x 35kg/77lbs
10 seconds rest
20 seconds KB swings .... 9 x 32kg/70lbs
10 seconds rest
20 seconds deadball over-shoulder cleans .... 4 x 35kg/77lbs
10 seconds rest
20 seconds KB swings .... 10 x 32kg/70lbs
10 seconds rest
20 seconds deadball over-shoulder cleans .... 3 x 35kg/77lbs

Stretches

50 minutes

Deadlifts .... 7am start and back felt tight. Still no excuses ... had a total MindFcuk @ 140kg/3pps pull. The plan was to do 4 x 140kg and 2 x 160kg and should have been easy after pulling 5 x 150kg standing on a plate last week. Never even pulled at the bar
Yates rows ....
8 x 90kg/198lbs .... easy and tight form
6 x 100kg/220lbs .... a bit of kipping but easy. Howdafuk would I not even attempt to pull a 140kg deadlift?
Farmers' walks .... JP has had a whole load of farmers' walk frames made for a comp this weekend so I got to break some in. These are a bar with two plate poles at the ends and a handle in the middle, so classic strongman style, and geez these are unwieldy = a bit of getting used to to keep them stable.
20 metres x two 60kg/132lb handles = each handles weighing 10kg +25kg of plates at each end. So I did a farmers' walk with 120kg, the same weight I maxed on the deadlift ..... sucks to be me
Metcon Tabata ....
32kg/70lb kettle bells feeling light
deadball cleans over the shoulder are fatiguing

Overall .... a day like this just messes with my head: everything else felt strong but my head just wouldn't let me even pull at a light bar. Early starts for deads are tough ... I wake up most mornings with a tight achey back and I suspect I'd have been better off if the deads were left for the end of the session when I had totally warmed up




Friday 14th July 2017

PRP (platelet rich plasma) injection

into my glute max tendons

I went straight from my training session with JP to the radiologists' rooms to have a repeat PRP injection. I had the first one done on the 7th April so 14 weeks ago. I felt that things were healing better but not enough and it was time to repeat the treatment. This is what I posted last time

PRP is collected from a blood sample which is put in a centrifuge to remove the red cells. The platelets and plasma are injected into the hole in the tendon

Growth factors present in platelet-rich plasma:

PDGF ... Platelet-derived growth factor ... Stimulates fibroblast production, chemotaxis, stimulates transforming growth factor–β1, collagen production, upregulation of proteoglycan synthesis
TGF-β1 ... Transforming growth factor–β1 ... Modulates proliferation of fibroblasts, formation of extracellular matrix, cell viability; increases production of collagen from fibroblasts, suppression interleukin 1–mediated effects on proteoglycan synthesis in cartilage
bFGF ... Basic fibroblastic growth factor ... Produces collagen; stimulates angiogenesis, proliferation of myoblasts
VEGF ... Vascular endothelial growth factor ... Promotes angiogenesis
EGF ... Epidermal growth factor ... Promotes cell differentiation, angiogenesis, proliferation of mesenchymal and epithelial cells

When they did the Ultrasound they saw that there was tendinopathy (basically a collection of non-healing holes) in the Glute Max tendon

femur by Andrew , on Flickr

The green marks the site of the injection
Bloody painful!

The plan now is:
Week 1 .... no training
Week 2 .... BW mobility work only
Week 3 .... reintroduce eccentric loading
Week 4 .... Normal squatting at half load
Week 5 .... normal squatting

Yes, it hurt again and I woke up this morning with a deep, dull ache over the bone where the injection was. Fortunately JP is away for a week so next week will be a full break from lower body training

[Swuuu]

That's true .. work has been busy lately and I hate when it interferes with training. I'm not good at doing nothing and I do like to work though = just sucks finding the right balance

You're not good at doing nothing. I would have never guessed . I hear that's why a lot of people don't retire. They say they will get bored.

Looks like you have a good training balance though. Doesn't seem like you take that many rest days.

Thanks Sihan

You stand like Madeline

That is one sexy azz leg lolllllllll

[fittofattofit]

You're not good at doing nothing. I would have never guessed . I hear that's why a lot of people don't retire. They say they will get bored.

Looks like you have a good training balance though. Doesn't seem like you take that many rest days.

Thanks Sihan ... my training is much better rounded than it used to be so I'm probably all-round fitter than I've been in 20 years, just sucks to always seem to be carrying an injury.
I don't take too many rest days but I hate having them forced upon me by work





Saturday 15th July 2017

bro session

Push presses ... 5, 5, 5, 5, 5 x 45kg/100lbs
Seated cable rows ... 8, 8, 8, 8, 8 x 102.5kg/225lbs
Standing BB calf raises ... 15, 15, 12, 10, 10 x 80kg/176lbs
Pec deck flyes ... 10, 10, 10, 8, 8 x 82kg/180lbs
Wide grip lat pull-downs ... 6, 6, 6, 6, 6 x 75kg/165lbs
Seated behind neck rope extensions ... 12, 10, 9, 9, 8 x 70lbs

60 minutes




Sunday 16th July 2017

Metcon @ home with John

Metcon 1 ... air bike/bench/deads
Partners alternate each minute on the assault bike until each has done 150 calories
During the 'off' time, each partner does 5 BPs or 3 deads
Minute 1 .... 5 x 50kg/110lb BPs
Minute 2 .... assault bike 19 cals
Minute 3 .... 3 x 100kg/220lb deadlifts
Minute 4 .... assault bike 16 cals
Minute 5 .... 5 x 50kg/110lb BPs
Minute 6 .... assault bike 14 cals
Minute 7 .... 3 x 100kg/220lb deadlifts
Minute 8 .... assault bike 13 cals
Minute 9 .... 5 x 50kg/110lb BPs
Minute 10 .... assault bike 13 cals
Minute 11 .... 3 x 100kg/220lb deadlifts
Minute 12 .... assault bike 14 cals
Minute 13 .... 5 x 50kg/110lb BPs
Minute 14 .... assault bike 13 cals
Minute 15 .... 3 x 100kg/220lb deadlifts
Minute 16 .... assault bike 14 cals
Minute 17 .... 5 x 50kg/110lb BPs
Minute 18 .... assault bike 14 cals
Minute 19 .... 3 x 100kg/220lb deadlifts
Minute 20 .... assault bike 14 cals
Minute 21 .... 5 x 50kg/110lb BPs
Minute 22 .... assault bike 10 cals
Total 154 cals, 30 bench presses, 15 deadlifts

John did 70kg/154lb bench presses and 184 cals

Metcon 2 ... ring dips/farmer's walks/sprints
3 rounds of:
60 metres x 32kg/70lb KB farmers walk
100 metres sprints
8 strict ring dips each
60 metres x 32kg/70lb KB farmers walk
100 metres sprints

Stretches

60 minutes

Had a good fun training session with John this morning before heading off to watch the local CrossFit competition that JP had organised ... tris, hams and lungs could feel it but otherwise felt OK. I hope you all had a good weekend

[fittofattofit]

Bumped over
Saturday 15th July 2017

bro session

Push presses ... 5, 5, 5, 5, 5 x 45kg/100lbs
Seated cable rows ... 8, 8, 8, 8, 8 x 102.5kg/225lbs
Standing BB calf raises ... 15, 15, 12, 10, 10 x 80kg/176lbs
Pec deck flyes ... 10, 10, 10, 8, 8 x 82kg/180lbs
Wide grip lat pull-downs ... 6, 6, 6, 6, 6 x 75kg/165lbs
Seated behind neck rope extensions ... 12, 10, 9, 9, 8 x 70lbs

60 minutes




Sunday 16th July 2017

Metcon @ home with John

Metcon 1 ... air bike/bench/deads
Partners alternate each minute on the assault bike until each has done 150 calories
During the 'off' time, each partner does 5 BPs or 3 deads
Minute 1 .... 5 x 50kg/110lb BPs
Minute 2 .... assault bike 19 cals
Minute 3 .... 3 x 100kg/220lb deadlifts
Minute 4 .... assault bike 16 cals
Minute 5 .... 5 x 50kg/110lb BPs
Minute 6 .... assault bike 14 cals
Minute 7 .... 3 x 100kg/220lb deadlifts
Minute 8 .... assault bike 13 cals
Minute 9 .... 5 x 50kg/110lb BPs
Minute 10 .... assault bike 13 cals
Minute 11 .... 3 x 100kg/220lb deadlifts
Minute 12 .... assault bike 14 cals
Minute 13 .... 5 x 50kg/110lb BPs
Minute 14 .... assault bike 13 cals
Minute 15 .... 3 x 100kg/220lb deadlifts
Minute 16 .... assault bike 14 cals
Minute 17 .... 5 x 50kg/110lb BPs
Minute 18 .... assault bike 14 cals
Minute 19 .... 3 x 100kg/220lb deadlifts
Minute 20 .... assault bike 14 cals
Minute 21 .... 5 x 50kg/110lb BPs
Minute 22 .... assault bike 10 cals
Total 154 cals, 30 bench presses, 15 deadlifts

John did 70kg/154lb bench presses and 184 cals

Metcon 2 ... ring dips/farmer's walks/sprints
3 rounds of:
60 metres x 32kg/70lb KB farmers walk
100 metres sprints
8 strict ring dips each
60 metres x 32kg/70lb KB farmers walk
100 metres sprints

Stretches

60 minutes

Had a good fun training session with John this morning before heading off to watch the local CrossFit competition that JP had organised ... tris, hams and lungs could feel it but otherwise felt OK. I hope you all had a good weekend





Tuesday 18th July 2017

Metcon @ home with John

Find 10RM for Push presses and BORs
10RM Push Press
10 x 40kg/88lbs
6 x 45kg/100lbs
10 x 40kg/88lbs
10 x 42.5kg/94lbs

John ... 10 x 40kg, 60kg, 65kg, 65kg

10RM strict BORs
10 x 60kg/132lbs
10 x 80kg (176lbs)
10 x 90kg/198lbs
10 x 85kg/187lbs

John ... 10 x 60kg, 7 x 80kg, 10 x 75kg


Metcon ... deadlifts/air bike/hanging knee raises/DUs
Cash in with
10 x 120kg/264lbs Deadlifts

Then
10 cals x air bike
10 x Hanging knee raises
20 x double unders

20 cals x air bike
20 x Hanging knee raises
40 x double unders

30 cals x air bike
30 x Hanging knee raises
60 x double unders

20 cals x air bike
20 x Hanging knee raises
40 x double unders

10 cals x air bike
10 x Hanging knee raises
20 x double unders

Cash out with
10 x 120kg/264lbs Deadlifts

Total
20 x 120kg deadlifts
90 cals air bike
90 Hanging leg raises
360 'single unders'

Me ... 19 minutes
John ... 15 minutes 30 seconds

Stretches

60 minutes

Felt flu-ey on Monday so this was two metcon training sessions in a row. Push presses aren't strong for me but rows are good and the 10RM was a good way to warm up and get the core and upper body activated
Metcon was fun and I did better than I thought I would ... John lapped me when I was having trouble with the skipping. He did 'double unders' which is two swings of the rope every jump. I did 'single unders' which meant I had to do double the number, so 360 skips in all for me. Tripped up a few times on the round of 120. Good effort and was gasping at the end ... which is as it should be for a proper metcon