A new beginning in 2015

[koweanguy]

Have you tried changing your stance/grip width?

Both my gf and I switched over to narrow stance & narrow grip (thumb touches my quads when I start the lift off)..
My lifts make a whopping ~200lbs difference with such little details

[jeezyreezy]

Huge sessions over the weekend fit brah, that's how you roll

[nads786]

Hi Andrew,

Have you ever done barbell hip thursts? A lot of people feel it increases their squats/deads. Check this out:

https://www.youtube.com/watch?v=LM8XHLYJoYs

[Swuuu]

I did .... I retired from one job when I had two ... I'd love to cut it back a bit more but I've got way too many debts to pay off, and not to mention children to support
The other daughter cycles her bike to Uni but it's only about 1.5 miles She is asking me to help her train as well but somehow I think her first love is cosmetics

Gotcha. Yea gotta make that money while we all can!!

haha 1.5 miles is better than 0. Im sure things will work out. Just gonna take her some time probably. As long as she finds some form of exercise that she enjoys and stays with it.

I've had trouble keeping up the food .... on those hit days all you want to do is drink!

Water you mean right?


Seems like you have been moving up in weight with the deads and squats no? I know you have always wanted to do that. Some more good work going on lately, especially considering the all nighter!! All the power to you

Never understood why old dudes like being naked with each other in the locker room. Some old dudes here actually make fun of the younger guys for not taking showers there and walking around naked with each other. Srs lol.

[fittofattofit]

Have you tried changing your stance/grip width?

Both my gf and I switched over to narrow stance & narrow grip (thumb touches my quads when I start the lift off)..
My lifts make a whopping ~200lbs difference with such little details : eek: : eek:

i've been playing around with stance and grip but I just can't find my old form. I did manage to have a better day today though .... pulled 352 x 5. I'm just hoping I can recreate that

Huge sessions over the weekend fit brah, that's how you roll : D

Thanks Jeez! Got to keep up the workload to scare old age away

Hi Andrew,

Have you ever done barbell hip thursts? A lot of people feel it increases their squats/deads. Check this out:

https://www.youtube.com/watch?v=LM8XHLYJoYs

Thanks Nadeem ... I've done them laying on the ground, but I should try them his way and see if that helps my glute activation. I'll try anything to try and break through this

Gotcha. Yea gotta make that money while we all can!!

haha 1.5 miles is better than 0. Im sure things will work out. Just gonna take her some time probably. As long as she finds some form of exercise that she enjoys and stays with it.

Small steps .... I think one of the best things I've done as a parent is to be a good example to the girls for keeping healthy

Water you mean right? : p

Water with BCAAs added

Seems like you have been moving up in weight with the deads and squats no? I know you have always wanted to do that. Some more good work going on lately, especially considering the all nighter!! All the power to you : D

Never understood why old dudes like being naked with each other in the locker room. Some old dudes here actually make fun of the younger guys for not taking showers there and walking around naked with each other. Srs lol.

Monday 23rd January 2017

Deads with JP

Warm-up superset
Good Mornings
12 x bar
12 x bar
12 x bar
with single leg glute raises
12 x each side
12 x each side
12 x each side

Deadlifts
5 x 60kg (132lbs)
5 x 100kg (220lbs)
5 x 130kg (286lbs)
5 x 150kg (330lbs)
5 x 160kg (352lbs)
Pretty happy

Pendlay Rows
10 x 60kg (132lbs)
6 x 90kg (198lbs)
5 x 100kg (220lbs)
5 x 100kg (220lbs)
Felt light

Superset
Ring pull-ups
8 x chest-to-rings
8 x chest-to-rings
8 x chest-to-rings
with GHD hyperextensions
12 x hyperextensions x BW+10kg
12 x hyperextensions x BW+10kg
12 x hyperextensions x BW+10kg
Low back

Metcon .... prowler pushes/Clean grip high pulls/rowing .... target 9 minutes
Prowler push ... 60kg+50kg sled=110kg/242lbs x 40 metres
Clean grip high pull ... 15 x 40kg (88lbs)
Concept 2 rower ... 15 cals
Prowler push ... 60kg+50kg sled=110kg/242lbs x 40 metres
Clean grip high pull ... 12 x 40kg (88lbs)
Concept 2 rower ... 12 cals
Prowler push ... 60kg+50kg sled=110kg/242lbs x 40 metres
Clean grip high pull ... 9 x 40kg (88lbs)
Concept 2 rower ... 9 cals
9 minutes 03 seconds

55 minutes

The session
Deads ...
130kg/286lbs x 5 ... Quick pull. Felt good
150kg/330lbs x 5 ... Did my usual: set-up, thought about it, walked away. Re-set, pulled and it felt good
160kg/352lbs x 5 ... set-up, thought about it, walked away. Set-up, took ~15 secs, then pulled. First rep felt like it flew up, last rep was heavy
Last time actually pulled at 160kg was 19th August so 5 months ago

Pendlays ...
100kg/220lbs x5 ... form was tight. Toughest thing was the grip

Ring pull-ups ...
BW x 8 ... first two unbroken, last set 7+1

GHD hyperextensions ...
hitting glutes and erectors

Metcon ...
Clean grip high pulls killed me. All sets were unbroken. Humidity was 88% so I went full CrossFit and stripped my shirt off after the first round of metcon. Missed the target by 3 seconds, then after the finish needed 2 minutes to catch my breath enough to talk

Overall ...
pretty happy






Tuesday 24th January 2017

Upper body

Push presses
7, 7, 8, 8, 8 x 40kg (88lbs)

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

Standing smith machine calf raises
20, 15, 15, 12, 12 x 25kg/55lbs each side

Close grip underhand pull-downs
6, 6, 6, 6, 6 x 80kg (176lbs)

Dips
8, 8, 7, 7, 7

Stretching/air squats

50 minutes

Feeling good after the session yesterday: nice hamstring and glute DOMS but back and lats are fine. On-call tonight but managed to get away form work for a quick upper body session .... slowly upping the reps on the push presses and cable rows were good
Feeling old today ..... it's my baby sister's 50th birthday

[fittofattofit]

Thursday 26th January 2017

Australia Day ... Squats with JP

Warm-up
Paused Squats ... 10 x bar x 2 second pause
Backward lunges ... 5 x bar x 2 second pause each side
Paused Squats ... 10 x bar x 2 second pause
Backward lunges ... 5 x bar x 2 second pause each side

Squats
5 x 60kg (132lbs)
5 x 90kg (198lbs)
5 x 110kg (242lbs)
5 x 130kg (286lbs)
5 x 140kg (308lbs)
Getting to parallel @ 140 but glute tendon was grippy

Superset
Walking lunges
12 x 60kg (132lbs)
12 x 80kg (176lbs)
12 x 80kg (176lbs)
with Hanging SLRs
10 x hanging SLR
110 x hanging SLR
10 x hanging SLR

Metcon .... prowler pushes/Airdyne cycle/Overhead lunges .... target 7 m 30 s
Prowler backward drag 120kg+50kg sled=170kg/374lbs x 20 metres up
Prowler backward drag 120kg+50kg sled=170kg/374lbs x 20 metres back
Prowler backward drag 120kg+50kg sled=170kg/374lbs x 20 metres up
Prowler backward drag 120kg+50kg sled=170kg/374lbs x 20 metres back
Assault bike ... 20 cals @ 60 rpm
Overhead lunges ... 10 x 30kg (66lbs) out
Overhead lunges ... 10 x 30kg (66lbs) back
Overhead lunges ... 10 x 30kg (66lbs) out
Overhead lunges ... 10 x 30kg (66lbs) back
9 minutes 30 seconds

Glute and hamstring stretches

40 minutes

The session
Squats ...
glute tendon was very sticky today. I rolled it a lot the last few days but it was still very grippy at parallel
110kg/242lbs x 5 ... good form. Dropped into the hole and good rebound
130kg/286lbs x 5 ... easy reps but I was guarding so that I tightened on the way down and got no rebound out
140kg/308lbs x 5 ... same as above.
I reflexly started guarding at 130kg and my form changed with me not dropping into the hole and not getting the rebound. I think that I will have to work at that 110kg mark at home and try to overcome that fear of tearing the glute tendon again
Walking lunges/hanging straight leg raises ...
lunges @ 80kg felt light after squats
Metcon ...
Heavy prowlers ... 4 laps of the driveway. Heavy, dragging the sled walking backward with TRX straps attached, and a load on the quads and hams but not too tough
Round complete @ 2:15
Assault bike ... 20 cals
Round complete @ 4:05
Overhead lunges ... this was the killer. No problem for me with the legs, but keeping the bar locked overhead was a challenge. Thought I'd have plenty of time (over 3 minutes) but I was fcuked. Shoulders kept cramping and I only got 3 reps out before I dropped the bar.
3+5+5+5+4+8+9+1 .... I kept thinking JP would tell me to abandon it but he just stood there waiting. OK it got better at the end but I can see this is something I can work on
Round complete @ 9:30

Short session today because it's a holiday and JP had a class after. Today we've got a surprise 50th Birthday party for my sister .... I'm hoping I've convinced my daughter to be my taxi for the day
3rd round complete @ 8:08

[fittofattofit]

Friday 27th January 2017

Deadlift form work

Deads
10 x 60kg (132lbs)
10 x 80kg (176lbs)
10 x 100kg (220lbs)
5 x 110kg (242lbs)
5 x 120kg (264lb)
5 x 130kg (286lbs)
1 x 140kg (308lbs)
1 x 150kg (330lbs)
MF x 160kg (352lbs)
1 x 160kg (352lbs)


EZ bar curls .... slow tempo
14, 14, 12, 12, 12 x 30kg (66lbs)

Just did some form work for deads today: trying to get a consistent set-up and working on speeding up my time from touching the bar to when I pull.
Worked up to 160kg for a single, then tried for a few more singles and had MFs
Anyway, took a vid of the 160kg pull

https://youtu.be/YnDdx8nBuIg


I'd actually worn my hams out beforehand by tensing for the first MF pull @ 160 ... when I pulled I felt that the tension wasn't right and it felt heavy. Forgot to drive the glutes to lock out. So much still to do to find a consistent set-up for my deads and a helluvalot of work to do if I'm ever going to add weight to the bar

[Sparta11]

Thata boy Andrew. Always blown away by your sessions. Very complex. It looked like you could have put another 10 on each side and still got it....Good tune you were listening too as well!!

[fittofattofit]

Thata boy Andrew. Always blown away by your sessions. Very complex. It looked like you could have put another 10 on each side and still got it....Good tune you were listening too as well!!

Thanks Steve ... I pulled that weight for 5 reps on Monday but made it look much harder than that today. When I start thinking about things too much, my timing goes out the window
This is probably as good a time as any to bare my soul and show an un-edited mindfcuk. I apologise that there's about 90 seconds of vid here

https://youtu.be/QjXXloa5y-4


Not much to say except that I'm embarrassed that it happens and I just can't seem to get my head around it.
And as if to rub my nose in it ... my friend John got called up at the last minute for a local CF comp and pulled 200kg/440lbs and sent me the vid. Made it look way too easy despite turning it into a SLDL
https://youtu.be/HDmcLOWD3xc
[/QUOTE]





Saturday 28th January 2017

Bro session

Push presses
8, 8, 8, 8, 7 x 40kg (88lbs)

Seated cable rows
10 x 80kg (176lbs)
10 x 90kg (198lbs)
10 x 100kg (220lbs)
7, 7, 7, 7, 7 x 110kg (242lbs)

Standing smith machine calf raises
20, 14, 14, 14, 12 x 25kg/55lbs each side

Cable curls ... concentration curls
12, 10, 10, 10, 10 x 70lbs

Wide grip lat pull-downs
10 x 70kg (154lbs)
7, 7, 7, 7, 7 x 75kg (165lbs)

Standing triceps push-downs
20, 20, 20

All super-setted with air squats and stretching

80 minutes

Slept for 10 hours last night, and when I got to the gym I was able to spend some time just focussing on time under tension and keeping each movement as intense as possible. Seated cable rows are feeling really good and I'm happy with the lat burn after. Cable curls I did after watching this from Steve Cook
https://youtu.be/Gd_WU9p91A0

I like cable curls for bis because of the continuous tension but I've always done them standing. Doing them squatting like concentration curls really took any momentum away and allowed me to focus on getting a full range ... great burn and pump after so I'll keep these in the rotation. In between sets I did air squats and stretches just trying to keep the glute tendon moving





Sunday 29th January 2017

More bro stuff @ gym/skwattery @ home

[/B]Shoulders @ gym[/B]
Push presses
5, 7, 7, 7, 8 x 40kg (88lbs)

Calf raises on the horizontally press
24, 18, 15, 15, 15 x 220lbs

Pec deck flyes
10, 10, 10, 10, 10 x 75kg (165lbs)

Reverse Pec deck rear delt flyes
7, 7, 7, 7, 7 x 120lbs

V-handle pull-downs to chest
7, 7, 7, 7, 7 x 80kg (176lbs)

Standing overhead triceps extensions
10 x 120lbs ... 10 x 110lbs ... 8 x 100lbs ... 9 x 90lbs drop set

All super-setted with air squats and stretching

Squats @ home
Squats
10 x bar
10 x 40kg (88lbs)
10 x 60kg (132lbs)
10 x 80kg (176lbs)
10 x 90kg (198lbs)
5, 5, 5 x 100kg (220lbs)
5, 5, 5 x 110kg (242lbs)
All deep and paused
L leg wrapped with a tension band

Rolling/stretching

Assault bike
40 cals in 2:20

60+60 minutes

A whole weekend free with no work and no socialising so why not have enjoy some extra time in the gym?
Shoulders .... Started with a mainly shoulder sesh at the gym .... I've been doing a lot of push presses lately and I've noticed that, not only are they getting easier, I'm gaining some size back on my delts. Bigger delts = more shoulder stability = less pain and noise from the shoulders. I did push presses two days running and they felt good despite a few reps lost. RDFs and pull-downs feel good when the shoulders are feeling stable
Squats .... continued at home. The glute tendon was very grippy today so I did a load of rolling with a cricket ball getting really stuck in, and then wrapped my left quad in a tension bandage to provide support for the squats. Focussed on going deep, with a slight pause at the bottom of each rep to stretch out the tendon. Still painful and didn't go as heavy as I'd have liked but got at least some volume in
Air bike .... just a 40 cal sprint but I think 2:20 is my best ever time. 39ºC/103ºF and I was happy. A medium term target for me is to get 20 cals per minute and sustain it for 100 cals in 5 minutes

Hope you're all having a great weekend

[Swuuu]

Small steps .... I think one of the best things I've done as a parent is to be a good example to the girls for keeping healthy

I know it might sound silly to say to some of us but without our health we are nothing really.

Water with BCAAs added

BCAA's are yummy .


How you feeling after all those squats and deads and your sisters bday party? lots of drinking again im sure? lol

I love those squatting curls as well. I haven't done those in a long time!!! Looking very solid as usual too!

[fittofattofit]

I know it might sound silly to say to some of us but without our health we are nothing really.

That's so true Sihan ... your work, your leisure time, your travels and your relationships all turn around your health. Whilst I'm still healthy, it's just under a year ago that I had a massive pulmonary embolus and things could have gone wrong so badly for me .... never want to take your health for granted

BCAA's are yummy .

How you feeling after all those squats and deads and your sisters bday party? lots of drinking again im sure? lol

I love those squatting curls as well. I haven't done those in a long time!!! Looking very solid as usual too!

Yeah ... I like my BCAAs in my gym bottle during training (although I've read about how some of them are made and I'd prefer not to have known )
It was a great way to start the day with some training, although once the party started I went downhill quickly ... it's great when your kids can finally drive you home
And I like those squatting curls ... want to grow me some guns to fill out my T-shirts







Monday 30th January 2017

Bro work @ gym

Standing cable flyes
12, 10, 10, 10, 9 x 12.5kg each side

Standing smith machine calf raises
20, 14, 14, 15, 12 x 25kg/55lbs each side

Dips
7, 7, 7, 7, 7

Underhand lat pull-downs
7, 7, 7, 7, 7 x 80kg (176lbs)

Push presses
5, 7, 7, 7, 7, 6 x 40kg

All super-setted with air squats

50 minutes

After work. All slow and controlled. Getting a good pump but my belly is too ... got to cut back a little while it's still summer
Big two days coming: dreads tomorrow with JP and then a metcon workout on Wednesday with John





Tuesday 31st January 2017

Deads with JP

Warm-up superset
Good Mornings ... 12 x bar
Banded side-steps ... 8 x black band each direction
Good Mornings ... 12 x bar
Banded side-steps ... 8 x black band each direction

Banded Deadlifts ... standing on a black band (~36kg/80lbs at top)
5 x 60kg (132lbs)
5 x 100kg (220lbs)
5 x 120kg (264lbs)
3 x 140kg (308lbs)
3 x 140kg (308lbs)
3 x 140kg (308lbs)
Concentrating on speed from the floor
~80lbs heavier on lockout

Superset
BO yates rows
10 x 60kg/132lbs
8 x 80kg/176lbs
5 x 100kg/220lbs ... 12 x 60kg/132lb drop set
with lateral step-ups to 18" box
10 x each leg x BW+10kg/22lbs
8 x each leg x BW+16kg/35lbs
8 x each leg x BW+16kg/35lbs
Power up; slow negative

Superset
Ring pull-ups
8 x BW chest-to-rings
8 x BW chest-to-rings
8 x BW chest-to-rings
with GHD hyperextensions
8 x BW+16kg/35lbs
8 x BW+16kg/35lbs
8 x BW+16kg/35lbs
hitting hams

Metcon .... KB swings/prowler push/Atlas stone carry .... target 6 minutes
KB swings .... 15 x 32kg/71lbs
Prowler pushes .... 105kg+50kg sled=155kg/341lbs x 40 metres
Atlas stone carry .... 115lbs x 40 metres
KB swings .... 15 x 32kg/71lbs
Prowler pushes .... 105kg+50kg sled=155kg/341lbs x 40 metres
Atlas stone carry .... 115lbs x 40 metres
6 minutes 25 seconds

55 minutes

The session

Banded deadlifts ...
Standing on a band looped over the bar, so no tension on the ground but kicking in at about 2" off the ground and maximum at lockout
Aiming to set-up and pull at speed but keep the rest of the movement loaded up
140kg x 3 x 3 ... all felt good. Quick off the ground then had to drive the hips for lockout. Sets were of three quick reps each with full reset.

Yates rows ...
100kg x 5 ... felt easy but limited by my grip. Plan was to go AMRAP and then drop to 60kg x 12. Very easy final set

Side step-ups ...
standing to the side of a 18" box and stepping up. Carrying a kettle bell for weight and focussing on the slow negative

Metcon ... KB swings/prowlers/Atlas stones ...
Designed to destroy my posterior chain. The killer was the Atlas stone carry. Last round and only 5 metres from home got to 6 minutes and dropped the stone ... felt like my hamstrings were going to cramp. I sat on the stone as though that was it but JP told me I had to finish, so after a short sulk I picked the stone up and finished ... missed the overall target by 25 seconds

Overall ...
happy with the session and feeling physically wrecked ... I'll need a good sleep tonight

[koweanguy]

Banded Deadlifts.. tried 'em when a big guy recommended it last month..
Tough stuff
Didn't know how weak I was in regards to negative reps on dead.. :/

[koweanguy]

Atlas stone carry .... 115lbs x 40 metres

Woah
Anything that is not a traditional barbell/dumbbell shape feels 10x heavier..
Tried to carry dog food the other day (22lbs).. was complaining throughout the whole short trip from the car to my apartment hehe

[jeezyreezy]

Good work with those banded deadlifts

[fittofattofit]

Banded Deadlifts.. tried 'em when a big guy recommended it last month..
Tough stuff : eek:
Didn't know how weak I was in regards to negative reps on dead.. :/

They are a good exercise for me because they help correct two big issues I have with my deads: I tend to be slow (and weakest) off the ground, and I tend to lean forward

Woah : eek:
Anything that is not a traditional barbell/dumbbell shape feels 10x heavier.. : p
Tried to carry dog food the other day (22lbs).. was complaining throughout the whole short trip from the car to my apartment hehe

Ha ... I know the feeling! I was doing farmers' walks carrying KBs totalling 142lbs and that was a piece of cake compared to the 115lb stone
I bet Angela would have carried it up without complaining

Good work with those banded deadlifts

Thanks Jeezy!







1st February 2017

Lunges/Rows/Metcon @ home

Superset
BB lunges
10 x 60kg (132lbs)
10, 10, 10, 10, 10 x 80kg (176lbs)

with Pendlay Rows
5 x 60kg (132lbs)
5, 5, 5, 5, 5 x 90kg (198lbs)

Metcon ....
Deadball cleans .... 5 x 55kg/121lbs
Farmers' walk .... 60 metres x two 32kg/71lb kettle bells
Deadball cleans .... 5 x 55kg/121lbs
Farmers' walk .... 60 metres x two 32kg/71lb kettle bells
Deadball cleans .... 5 x 55kg/121lbs
Farmers' walk .... 60 metres x two 32kg/71lb kettle bells
Deadball cleans .... 5 x 55kg/121lbs
Farmers' walk .... 60 metres x two 32kg/71lb kettle bells
Deadball cleans .... 5 x 55kg/121lbs
Farmers' walk .... 60 metres x two 32kg/71lb kettle bells



John came around for a training session after work. We were both pretty burnt out so kept it at a strength superset with BB lunges and pendlay rows, then a metcon alternately doing deadfall cleans and a long farmers' walk. I was in the middle of the second set of deadball cleans when a neighbour came up and asked what I was doing and then proceeded to tell me about his back pain and asking me what he should do. After a few minutes talking about his back he then said 'what I really wanted to talk to you about was the paint colour on your verandah ... do you mind if I go and try to match it?', and then he took a paint colour booklet into my garden : rolleyes: After a few minutes he came back just as I finished the last set and asked 'why do you do this?' Sort of ruined the metcon ; )







Thursday 2nd February 2017

Killing a spare 20 minutes .... Deads for volume

Deadlifts @ home
10 x 90kg (198lbs)
10 x 100kg (220lbs)
10 x 110kg (242lb)
10 x 120kg (264lbs)
10 x 130kg (286lbs)
10 x 140kg (308lbs)
All Touch and Go

20 minutes

I was working this morning and had a massage scheduled at 2pm ... got home and had 20 minutes to spare, so what better to do than some deadlifts (srs .. with not much time to spare either getting in some volume on a good compound lift or alternatively going all out for some HIIT sprints or cycling is a good way to get bang for your buck)
I started at 90kg cos that's what was loaded on the bar from yesterday's Pendlays and the 10 rep sets felt good so I stayed there. I did them all Touch and Go as this was about loading up the PC to try and build strength, whereas I might do some form work over the weekend (to deal with my set-up and MFs) which will I'll keep to either singles or triples and do full re-set. I took about 3 minutes between sets and the whole lot was done in 20 minutes and then I headed off for my one hour long deep tissue massage

The 140kg x 10 set
https://youtu.be/raoKeu0psEs


It didn't feel too tough although I still forget to activate my glutes and drive my hips for the lockout on a lot of the reps. I tend not to be consistent with my lat activation as wel. Anyway, a good wy to kill 20 minutes. Now I'm off for a wine tasting .... ain't going to be pretty tonight

[fittofattofit]

Friday 3rd February 2017

Squats with JP

Warm-up
Lateral lunges ... 5 x bar x each side
1 and 1/4 squats ... 5 x bar
Lateral lunges ... 5 x bar x each side
1 and 1/4 squats ... 5 x bar

Squats .... banded .... two black bands tied to KBs on the ground
5 x 50kg (110lbs)
5 x 80kg (176lbs)
5 x 110kg (242lbs)
5 x 140kg (308lbs)
4 x 140kg (308lbs)
then speed reps
8 x 80kg (176lbs)
one minute rest
8 x 80kg (176lbs)
Got deep and felt good

Superset
BB step-ups to 18" box
5 x bar each leg
5 x 50kg (110lbs) each leg
5 x 60kg (132lb) each leg
5 x 60kg (132lb) each leg
with Hanging SLRs
10 x hanging SLR
10 x hanging SLR
10 x hanging SLR

Walking lunges
16 x 60kg (132lbs)
12 x 80kg (176lbs)
12 x 80kg (176lbs)

Metcon .... atlas stone cleans/assault bike cycle .... 5 minute AMRAP
Circuit =
3 x 115lb Atlas stone cleans
6 cals x Assault bike
Target was max rounds in 5 minutes
Terminated @ 2 minutes 30 seconds .... started projectile vomiting

Glute and hamstring stretches

60 minutes

The session
Last night's wine tasting ...
OK, I confess, I seriously overdid it on the red wine last night .... a top class winery and probably 10 different wines to taste. Usual story with not much in each glass, but I was there at the end and I couldn't leave these half full bottles so that's when the damage was done. Didn't need those beers in the bar afterwards either
Woke up at 5am, had a Nexium and nutrigrain for breakfast but still went into work feeling very seedy. Cappuccinos, egg and bacon roll in the morning and I still felt rough. Anyway, at 2pm I had to front up at JPs for squats
Banded Squats ...
This was the set-up:

Because I always squat away from the rack, the bands were attached to some heavy kettle bells, so that there was tension at the top but none at the bottom. JP said those bands usually add 20kg at the top, but when I unracked it he said me being shorter meant it was more like 10kg at the top with the tension cutting in with about a foot of the squat to go, so well past my sticking points. Felt really mobile today and my glute tendon was loosened up after yesterday's massage
Started with the bar and a yellow plate each side (15kg/33lbs), then added a yellow plate to each side
5 x 110kg/242lbs .... felt great. Got really deep and great rebound out. When JP added the next set of plates I didn't feel intimidated
5 x 140kg/308lbs .... surprised how good they felt. The tension at the top almost pulled me down into the squat ... in a way it helped me to commit quickly. At the bottom it felt great and I just bounced out
4 x 140kg/308lbs .... was supposed to be 5 but JP set up the phone to take a vid to show me how deep I was getting. Got 4 great reps and then got self-conscious about the vid and paused too long at the top so I racked it. Of course the vid stopped just as I was about to squat .... ran out of memory .... fukdat
Then did speed squats with the bands: two sets with 60 secs rest between
8, 8 x 80kg/176lbs .... hams and glutes were on fire

Walking lunges ...
lunges @ 80kg felt light good but was breaking out in sweat
Metcon ...
Plan was to do rounds of 3 atlas stone cleans + 6 cals on the assault bike, with as many rounds as possible in 5 minutes.
1st round complete @ 47 seconds
2nd round complete @ 1 minute 40 seconds
3rd round ... did the 3 atlas stone cleans, walked over to the bike and then everything in my stomach started to come up! Couldn't keep it in so caught it with my towel, and then ran outside leaving a trail behind me ... I had three full volume projectile vomits ...
Felt much better afterwards, then cleaned up

JP posted this:


Otherwise a great session [





Saturday 4th February 2017

Bro stuff and dead form work

Bro stuff @ gym
Push presses
3, 8, 8, 8, 8, 8 x 40kg (88lbs)

Standing smith machine calf raises
24, 17, 15, 12, 12 x 25kg each side

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

Very wide grip lat pull-downs
12 x 35kg, 40kg, 45kg, 50kg
10 x 55kg, 60kg

Standing rope triceps push-downs
12, 12, 12, 10, 10 x 80lbs

Squatting cable curls
10, 10, 10, 8 x 70lbs

Deadlift form work @ home
10, 10 x 70kg
10 x 90kg
5 x 110kg
1 x 130kg
1 x 140kg
1, 1, 1 x 150kg
Trying to focus on a consistent set-up

Assault bike
40 cals in 2:37

60+25 minutes

Got a few texts last night form people who'd seen JPs snapchat pics .... the worst one was of me shirtless mopping up the vom = bad angle and very bloated but my gut looked Yuge .... deficiently going on a cut after seeing that
Anyway ... I got good quad DOMS after yesterday's session and I was pretty happy with how the squat had gone. Had a great sleep in on Saturday morning and made it to the gym for some bro work an hour before it closed, then did some deadlifts at home. Nothing much other than some form work on singles, trying to get a more consistent approach ... I didn't want to overdo the volume as Monday will be dreads day with JP. Hope you guys are all having a good weekend

[fittofattofit]

Sunday 5th February 2017

Shoulders on a lazy gym day

Push presses
8, 8, 8, 8, 8 x 40kg (88lbs)

Standing cable flyes
10, 8, 8, 7, 7 x 12.5kg per side

Superset
Reverse pec deck rear delt flyes
8, 7, 7, 7, 7 x 120lbs
with ATG air squats
10, 10, 10, 10, 10

Superset
Bar dips
7, 7, 7, 7, 7
Calf raises on the horizontal hack press
21, 18, 15, 14, 12 x 220lbs

V-grip lat pull-downs to chest
7, 7, 7, 7, 7 x 80kg (176lb)

Standing MPs
15, 15, 15, 13, 11 x bar

60 minutes

+ Assault bike @ home
40 cals in 2:18 .... best time yet

Dreads tomorrow (plus I have to face JP after redecorating his floor .... )

[Swuuu]

That's so true Sihan ... your work, your leisure time, your travels and your relationships all turn around your health. Whilst I'm still healthy, it's just under a year ago that I had a massive pulmonary embolus and things could have gone wrong so badly for me .... never want to take your health for granted

That's right doc . Health is wealth!! I am glad you are ok!!

Yeah ... I like my BCAAs in my gym bottle during training (although I've read about how some of them are made and I'd prefer not to have known )

It is probably best that we do not know how anything is made really lol. Or how people are sneezing in our food in the back and going to the bathroom then not washing their hands and then touching our food hahaha.


I just had to laugh that you did deads with that 20 min time lol. I can picture you doing that and thinking about that instead of hanging out.

[fittofattofit]

That's right doc . Health is wealth!!

^^^^^ This!

It is probably best that we do not know how anything is made really lol. Or how people are sneezing in our food in the back and going to the bathroom then not washing their hands and then touching our food : p hahaha.

If we saw the whole food chain for the meat on our plates I'm sure most of us would contemplate becoming vegans

I just had to laugh that you did deads with that 20 min time lol. I can picture you doing that and thinking about that instead of hanging out.

Why waste 20 minutes





Monday 6th February 2017

Deads with JP

Warm-up superset
Good Mornings
12 x bar
12 x bar
with single leg glute raises
12 x each side
12 x each side

Deadlifts
5 x 70kg (154lbs)
5 x 70kg (154lbs)
5 x 100kg (220lbs)
5 x 120kg (264lbs)
3 x 140kg (308lbs)
3 x 150kg (330lbs)
3 x 160kg (352lbs)
3 x 170kg (374lbs)
Pretty happy
First time pulling 170 in over a year!

Superset
Pendlay Rows
8 x 70kg (154lbs)
6 x 90kg (198lbs)
4 x 100kg (220lbs)
2 x 110kg (242lbs)
with Ring pull-ups
8 x chest-to-rings
6+2 x chest-to-rings
4+4 x chest-to-rings
5+3 x chest-to-rings
Biceps fading

Superset
Good mornings .... slow down; power up
10 x 50kg (110lbs)
10 x 50kg (110lbs)
10 x 50kg (110lbs)
with banded kettle bell swings
12 x 32kg (71lbs)
12 x 32kg (71lbs)
12 x 32kg (71lbs)
Great combo for the glutes and hams!

Metcon .... Rowing/Clean grip high pulls/Atlas sone carry .... target 5 minutes
Concept 2 rower ... 12 cals
Clean grip high pull ... 12 x 32kg (71lbs) KB
Atlas stone carry ... 40 metres x 95lbs
Concept 2 rower ... 12 cals
Clean grip high pull ... 12 x 32kg (71lbs) KB
Atlas stone carry ... 40 metres x 95lbs
5 minutes 02 seconds

Glute and hamstring stretches

55 minutes

The session
Deads ...
150kg/330lbs x 3 ... Quick pull
160kg/352lbs x 3 ... Set-up, shook my tail feathers, walked away, then went back and pulled it. Untidy first pull but not heavy
170kg/374lbs x 3 ... Set-up, walked away .. JP thought I was gone. Went back and pulled it. Got forward on my feet so a bit shaky on the first rep, but reps 2 and 3 felt good

Pendlays ...
110kg/242lbs x 2 ... form was tight.

Ring pull-ups ...
BW x 8 ... first set unbroken, then biceps started fading

Banded kettle bell swings ...
like this with my feet on a band tied to the KB

This was a great exercise that I haven't done before ... it requires a very forceful hip drive to get the kettle bell to eye height. Got a really good hip hinge happening

Metcon ...
Clean grip high pulls were the hardest part .... missed my target by 2 seconds

Overall ...
The last time I pulled 170kg was for a double on the 14th January last year, so 12 months ago, so fukyeah

[jeezyreezy]

Wow, what a way to start the week off!

[fittofattofit]

Wow, what a way to start the week off!

Thanks Jeezy ... I was so pleased. I know it's not a heavy weighty but it's been killing me mentally to have my deadlifts just falling away over the last year .... so nice to have a positive session for once


Very busy at work so I've had two days training free

[taydbear7]

Strong deads and congrats

[jeezyreezy]

Thanks Jeezy ... I was so pleased. I know it's not a heavy weighty but it's been killing me mentally to have my deadlifts just falling away over the last year .... so nice to have a positive session for once


Very busy at work so I've had two days training free

Progress is progress.

Hopefully work slows enough that you can get another session in

[fittofattofit]

Strong deads and congrats

Thanks Tayd! Over 12 months since I pulled that weight ... would be nice to build on it now

Progress is progress.

Hopefully work slows enough that you can get another session in

For a long time it's seemed like 'one step forwards, two steps back' for me ... just when things start to go in the right direction I get injured. I would regard this year as a great achievement if I can build up to a 200kg/440lb pull this ... that would be a new PR for me. Got to have dreams
I managed to get a squat session in today, and I'll get some bro work done on Friday but I'm working all weekend so I suspect that may be it until next week




Thursday 9th February 2017

pm ..... Squats with JP ..... 42ºC/108ºF

Warm-up
Lateral lunges ... 5 x bar x each side
1 and 1/4 squats ... 5 x bar
Lateral lunges ... 5 x bar x each side
1 and 1/4 squats ... 5 x bar

Squats
5 x 60kg (132lbs)
5 x 80kg (176lbs)
5 x 100kg (220lbs)
3 x 120kg (264lbs)
3 x 130kg (286lbs)
2, F x 140kg (308lbs)
3 x 140kg (308lbs)
F x 145kg (319lbs)
Glute tendon was grippy

Superset
Deficit SLDLs .... standing on a 5" plate
10 x 60kg (132lb)
10 x 80kg (176lbs)
10 x 100kg (220lbs)
with pistol squats
8 x each leg
8 x each leg
8 x each leg

Metcon .... assault bike cycle/walking lunges/GHD sit-ups .... 11 minute target
21 cals x Assault bike
21 x 40kg/88lbs walking lunges
21 GHD sit-ups
15 cals x Assault bike
15 x 40kg/88lbs walking lunges
15 GHD sit-ups
9 cals x Assault bike
9 x 40kg/88lbs walking lunges
9 GHD sit-ups
10 minutes 47 seconds

Glute and hamstring stretches

50 minutes

The session
Dying of the heat ..... after every set I had to walk over to the fan and just let myself cool down!
Squats ...
Left Glute tendon was gripping so I was very tentative
3 x 120kg/264lbs .... easy weight but pulled back a little
3 x 130kg/286lbs .... more committed and got great depth and rebound
2, F x 140kg/308lbs .... 3rd rep I was tentative and got way too deep, so dumped it
3 x 140kg/308lbs .... all felt much better.
F x 145kg/319lbs .... started to worry about the glute tendon. Didn't commit and spent way too long thinking ... got my breathing messed up and dumped the bar
SLDLs standing on a 5 plate ...
10 x 100kg .... easy weight and all glutes and hams
Pistol squats ....
8 x each leg .... haven't done these for a long time. Easy on the right leg; left leg more tender so not quite as smooth
Metcon ...
21 cals on air bike ... done in 1 minute 27 secs, but dying of the heat ... had to cool down before getting undertake bar for the lunges
1st round completed @ 4 minutes 47 seconds
2nd round complete @ 8 minutes 20 seconds
3rd round complete @ 10 minutes 47 seconds

Overall ...
just dying of the heat. Humid as well which is unusual here
Disappointed that my glute tendon is still hurting so didn't attack the squats the way I'd have liked. When I was deep though the 140kg felt surprisingly light getting out of the hole, so good from that POV I suppose
Was glad when the metcon finished

[fittofattofit]

Friday 10th February 2017

Bro session

Seted cable rows
10 x 80kg (176lbs)
10 x 90kg (198lbs)
8 x 100kg (220lbs)
6, 6, 6, 6, 6 x 110kg (242lbs)
Concentrating on the negative

Push presses
8, 8, 8, 9, 9 x 40kg (88lbs)

Wide grip lat pull-downs
10 x 50kg (110lbs)
10 x 55kg (121lbs)
10 x 60kg (132lbs)
8, 8, 8, 8 x 65kg (143lbs)
Wide grip at the end of the handles
Squeezing the mid-back at the bottom of the pull

Standing smith machine calf raises
20, 18, 15, 15, 15 x 25kg/55lbs each side

Standing rope triceps press downs
12, 12, 12, 10, 10 x 100lbs

All supersetted with lots of air squats

60 minutes

Another 40ºC/105ºF day .... it was still boiling outside at 6pm after work: I had been planning to do some lifting at home but the gym down the road is air conditioned so I went there to do some cable work instead. Things are feeling pretty good as far as the upper body training goes ... I'm concentrating on the negatives where possible and my lats and shoulders feel like they are getting thicker and everything feels more stable.
Back home at 7pm and the air conditioning has broken down .... thankfully we have a stash of electric fans to keep ourselves sane. Fortunately we are due for a cool change sometime on Sunday
I'm working all day Saturday and Sunday so I don't know if I'll get any training in. Hope you all have a good weekend

[fittofattofit]

Saturday 11th February 2017

Deadlifts for volume

Deadlifts @ home
10 x 70kg (154lbs)
10 x 70kg (154lbs)
10 x 80kg (176lbs)
10 x 90kg (198lbs)
10 x 100kg (220lbs)
10 x 110kg (242lb)
10 x 120kg (264lbs)
10 x 130kg (286lbs)
10 x 140kg (308lbs)
10 x 150kg (330lbs)
All Touch and Go

45 minutes

Worked today and got home at 6pm. I'd originally gone into my home gym @ 6am thinking I'd avoid the hot weather and get some deads in before work .... 70kg felt way too heavy so I abandoned it and went for a pre-work cappuccino instead
At 6pm it was still hot but I had my fan blowing to keep me cool while I did some deadlifts for volume = all sets of 10. I want to rebuild strength and size so all reps were 'Touch & Go'. I started at 70kg and planned to work up to 140kg again, but 140kg felt good so I bumped it to 150kg

https://youtu.be/74a09VswCjA


The last two reps got very untidy as fatigue set in, but I was happy to get the volume. My best ever high rep set on deads was 8 x 160kg/352lbs back in July 2014, so not there yet. Would be nice to think that I might pull 200/440 some time this year
Working all day Sunday running the emergency theatres and it's going to be hectic ... think I'll call it a rest day

[Swuuu]

^^^^^ This!

I'm pretty wisdomness . Congrats on the deads! Told ya you would get it done!

If we saw the whole food chain for the meat on our plates I'm sure most of us would contemplate becoming vegans

Neverrrrrr lol. But, I think it's always best to not know how your food is prepared no matter what kind it is. I'm sure there are some nasty things done in the kitchen haha.

Why waste 20 minutes

lollllllllll.

Some more awesome work being done besides the deads. About the heat....come back to nyc lol.

[koweanguy]

I bet Angela would have carried it up without complaining

Hey.... whose side are you on =____=
But in all seriousness, your username is so catchy!

[fittofattofit]

I'm pretty wisdomness : p. Congrats on the deads! Told ya you would get it done!

Thanks Sihan ... I wouldn't yet say the mindfcuks are banished but I'm hoping that I can pull 4pps sometime soon and get that monkey off my back (it's been 2.5 years since I pulled that weight)

Neverrrrrr lol. But, I think it's always best to not know how your food is prepared no matter what kind it is. I'm sure there are some nasty things done in the kitchen haha.

Never upset your server or chef

lollllllllll.

Some more awesome work being done besides the deads. About the heat....come back to nyc lol.

It's cooled down slightly now .... 85ºF today

Hey.... whose side are you on =____=
But in all seriousness, your username is so catchy!

I have the wisdom of my years: never disagree with a woman
As for my username: I should have camped it on social media ... someone else has used it on IG





Tuesday 14th February 2017

Deads with JP

Warm-up superset
Good Mornings .... 10 x bar
10 x banded side steps
Good Mornings .... 10 x bar
10 x banded side steps

Banded Deadlifts ... standing on a purple band (~36kg/80lbs at top)
5 x 50kg (110lbs)
5 x 80kg (176lbs)
5 x 110kg (242lbs)
3 x 130kg (286lbs)
3 x 130kg (286lbs)
3 x 130kg (286lbs)
Concentrating on form and speed from the floor
~80lbs heavier on lockout

Superset
Pendlay rows
5 x 80kg (176lbs)
5 x 90kg (198lbs)
5 x 100kg (220lbs)
with archer ring rows
8 x each side
8 x each side
8 x each side
then drop set
BO yates rows
15 x 70kg (154lbs)

Atlas stone cleans
5 x 145lb stone to 4 foot platform
5 x 145lb stone to 4 foot platform
5 x 145lb stone to 4 foot platform
One minute rest between sets

Metcon .... Rower/deadlifts/rower .... target 4 minutes
Concept 2 Rower .... 250 metres
Deadlifts .... 30 x 80kg/176lbs
Concept 2 Rower .... 250 metres
4 minutes 15 seconds

Glute and hammie stretches

50 minutes

The session
Banded deadlifts ...
Standing on a 1.25" wide band:

No tension on the ground but kicking in at about 2" off the ground and maximum at lockout
130kg x 3 x 3 ... all felt good. So good for feeling that hip hinge drive the lockout. ~ 165kg at the top

Archer rows SS ...
Hanging on one armed in a glute bridge position, thoracic station to touch other elbow on the ground, then power up to touch the buckle

Pendlays ...
5 x 100kg ... 5 easy reps. Keeping it tight

Atlas stone cleans ...
5 x 145lbs ... lifting the stone from the ground, cleaning to the chest to place on a 4 foot high platform, then repeat. One minute rest between sets
1st set 85 secs; 2nd set 80 seconds; 3rd set 74 seconds. Getting easier with practice

Metcon ...
Rows 250 metres complete @ 60 seconds. Needed to catch my breath for the deads
Deads 30 x 80kg @ 3 minutes. Broke up into 15+15 .. glutes feel dead
Rows 250 metres complete @ 4 minutes 15 seconds. Just got so untidy for the last few strokes

Overall ...
happy

[fittofattofit]

Over page
Tuesday 14th February 2017

Deads with JP

Warm-up superset
Good Mornings .... 10 x bar
10 x banded side steps
Good Mornings .... 10 x bar
10 x banded side steps

Banded Deadlifts ... standing on a purple band (~36kg/80lbs at top)
5 x 50kg (110lbs)
5 x 80kg (176lbs)
5 x 110kg (242lbs)
3 x 130kg (286lbs)
3 x 130kg (286lbs)
3 x 130kg (286lbs)
Concentrating on form and speed from the floor
~80lbs heavier on lockout

Superset
Pendlay rows
5 x 80kg (176lbs)
5 x 90kg (198lbs)
5 x 100kg (220lbs)
with archer ring rows
8 x each side
8 x each side
8 x each side
then drop set
BO yates rows
15 x 70kg (154lbs)

Atlas stone cleans
5 x 145lb stone to 4 foot platform
5 x 145lb stone to 4 foot platform
5 x 145lb stone to 4 foot platform
One minute rest between sets

Metcon .... Rower/deadlifts/rower .... target 4 minutes
Concept 2 Rower .... 250 metres
Deadlifts .... 30 x 80kg/176lbs
Concept 2 Rower .... 250 metres
4 minutes 15 seconds

Glute and hammie stretches

50 minutes

The session
Banded deadlifts ...
Standing on a 1.25" wide band:

No tension on the ground but kicking in at about 2" off the ground and maximum at lockout
130kg x 3 x 3 ... all felt good. So good for feeling that hip hinge drive the lockout. ~ 165kg at the top

Archer rows SS ...
Hanging on one armed in a glute bridge position, thoracic station to touch other elbow on the ground, then power up to touch the buckle

Pendlays ...
5 x 100kg ... 5 easy reps. Keeping it tight

Atlas stone cleans ...
5 x 145lbs ... lifting the stone from the ground, cleaning to the chest to place on a 4 foot high platform, then repeat. One minute rest between sets
1st set 85 secs; 2nd set 80 seconds; 3rd set 74 seconds. Getting easier with practice

Metcon ...
Rows 250 metres complete @ 60 seconds. Needed to catch my breath for the deads
Deads 30 x 80kg @ 3 minutes. Broke up into 15+15 .. glutes feel dead
Rows 250 metres complete @ 4 minutes 15 seconds. Just got so untidy for the last few strokes

Overall ...
happy






Thursday 16th February 2017

Rehabby session + deads @ home

Regular rehab session
4 rounds each of ..
Pallov press lunges .... 10 each side .... Core, shoulder and hip stability
Single leg squats .... focus on the negative x 10 reps each leg .... glute tendon rehab
Single handed back hand pulls - low to high .... 10 x each hand using cable pulley .... shoulder, core and hip stability
Single leg Roller board jackknives + push-ups .... 6 x each leg jackknives+12 push ups .... core and shoulder stability and strength
TRX reverse flyes .... 10 .... shoulder stability
Ab roller .... 10 x full extension .... core strength, shoulder strength and stability
Single arm cable pull-down and rotation .... 10 each side .... thoracic mobility

Deads form work @ home
5, 5, 5 x 70kg (154lbs)
5 x 90kg (198lbs)
5 x 100kg (220lbs)
5 x 110kg (242lbs)
5 x 120kg (264lbs)
5 x 130kg (286lbs)
5 x 140kg (308lbs)

35+30 minutes

Was on call last night so got home after a 14 hour day then didn't sleep well knowing that I might get called back. Started the day with my usual Thursday morning rehab session, then decided to do some penance deads at home to assuage my guilt over all the missed training last week. Nothing special: rehab work felt good although my glute tendon was very sticky first thing on the morning, and did the deads up to 5 x 3pps and left it at that. Tomorrow I say farewell to my youngest again as she heads back to Melbourne, and then have a physio session followed by squats with JP. I'm hoping to get lots of training done in the next few days because I'll be having a 12 day break from lifting ..... flying to the US for some skiing in Jackson Hole