A new beginning in 2015

[Swuuu]

dang I didnt realize it has been so long since I have posted in here.

Glad something on you is feeling better haha.

Any plans for the summer?

[koweanguy]

DB pullovers and Good Mornings are the two exercises I can't seem to get right.
For the GM, I feel majority of the tension on my hammies despite adjusting my form :/

[fittofattofit]

dang I didnt realize it has been so long since I have posted in here.

Glad something on you is feeling better : p haha.

Any plans for the summer?

That's alright Sihan .... I'm used to no-one visiting for months now
The glute tendon is causing me a lot of grief and any improvement is soooo slow!
I've got 2 weeks of leave booked in January but I may post-pone it to February. I'm looking for a relaxing sun holiday somewhere in Asia this year

DB pullovers and Good Mornings are the two exercises I can't seem to get right.
For the GM, I feel majority of the tension on my hammies despite adjusting my form :/

Tension on the hams is good .... DB pull-overs I hate though!







Saturday 3rd December 2016

Rehab/Squats @ home

Rolling and stretching
Loads

Squats
10, 10 x bar
10 x 40kg (88lbs)
10 x 60kg (132lbs)
10 x 80kg (176lbs)
10 x 90kg (198lbs)
10 x 90kg (198lbs)
10 x 90kg (198lbs)
10 x 90kg (198lbs)
Working through the full range

45 minutes

Saturday and I had to work: I was in from 8am to 4pm and then had my work Christmas Party at 7
I took the opportunity to try and rehab my glue tendon strain. I've had that pain for 6 months now ... it was getting better until I skidded in the dog wee 3 weeks ago and re-tore it. The physio said he could feel that it had got 'gristly' again and it's certainly been more painful again, so I decided to roll it a stretch it and inflict some pain on myself to keep the soft tissue moving.
Squatting has been painful so I've saved it up for my JP sessions which has meant that I haven't used my home squat rack for at least 2 months. Today I made sure that I moved through the full range and just built up the weight to where it started to hurt. I got up to 90kg and left it there, doing 4 sets of 10

I'm posting up a vid as a form check and hopefully as a starter on the way to rebuilding my squat. This is very light but it was plenty enough to stir up the glute tendon for today

https://youtu.be/dQzq1r0GNxM








Sunday 4th December 2016

Rest day!

Had my work Christmas Party on Saturday evening ..... it's great having older children who can drive Home at 1am with way too much wine on board. Sunday Slept in until midday .... haven't done that in years. Very much a rest and recovery day




Monday 5th December 2016



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

Calf raises on the horizontal leg press
24, 18, 15, 12, 15, 20 x 220lbs

Push presses
6, 6, 6, 6, 6 x 40kg (88lbs)

Underhand close grip lat pull-downs
6, 6, 6, 6, 6 x 80kg (176lbs)

Overhead rope triceps extensions
10 x 110lbs ... 9 x 100lbs ... 9 x 90lbs ... 10 x 80lbs drop set

45 minutes





Tuesday 6th December 2016

Squats with JP

Warm-up
Paused squats ... bar x 5 secs x 5
Paused lateral lunges ... bar x 3 secs x 5 each side
Paused squats ... bar x 5 secs x 5
Paused lateral lunges ... bar x 3 secs x 5 each side

Box squats .... 14" box
5 x 60kg (132lbs)
5 x 100kg (220lbs)
5 x 120kg (264lbs)
5 x 140kg (308llbs)
5 x 140kg (308llbs)
5 x 140kg (308llbs)
3 count down; 3 count pause; power up
Box set at parallel

Triset ... Step-ups/GHD sit-ups/holow holds
10 x 40kg/88lbs .... Step-ups to 18" box
15 x GHD sit-ups
20 second hollow hold
10 x 40kg/88lbs .... Step-ups to 18" box
15 x GHD sit-ups
20 second hollow hold
10 x 40kg/88lbs .... Step-ups to 18" box
15 x GHD sit-ups
20 second hollow hold
No rest
Abs on the verge of cramping

Metcon ... prowler pushes/squats ... 90 secs on; 90 secs off
90 secs on
Prowler push 75kg+50kg sled=125kg/275lbs x 40 metres
Squats ... max reps in remaining time = 10 x 80kg/176lbs
90 secs off
90 secs on
Prowler push 75kg+50kg sled=125kg/275lbs x 40 metres
Squats ... max reps in remaining time = 10 x 80kg/176lbs
90 secs off
90 secs on
Prowler push 75kg+50kg sled=125kg/275lbs x 40 metres
Squats ... max reps in remaining time = 8 x 80kg/176lbs
Finish

Glute and ham Stretches

50 minutes

[cctaylor311]

Extremely informative!

[moshvr]

JH is still a pretty solid place to go if you ONLY get one trip

Things are pretty good on my end ... we've had a really rough year, with my son, work, a general feeling of "meh" for most things. Rejuvenated passion lately though so I've been back to the gym, getting my legs ready for some abuse on the hills this year. Shaping up to be a pretty stellar winter around here ... Sunshine opened the earliest it has in 30 years

[Swuuu]

That's alright Sihan .... I'm used to no-one visiting for months now
The glute tendon is causing me a lot of grief and any improvement is soooo slow!
I've got 2 weeks of leave booked in January but I may post-pone it to February. I'm looking for a relaxing sun holiday somewhere in Asia this year

Yea but you know im usually pretty regular in here . And I saw you re aggravated the fuk outta it too . Form still looks good though! Niceeeeee where in Asia?


Hope you had fun at the part even though you had to work!

[fittofattofit]

Extremely informative!

Thanks!

JH is still a pretty solid place to go if you ONLY get one trip : p

You're right there I love JH and I know it very well so it feels like a home mountain to me now

Things are pretty good on my end ... we've had a really rough year, with my son, work, a general feeling of "meh" for most things. Rejuvenated passion lately though so I've been back to the gym, getting my legs ready for some abuse on the hills this year. Shaping up to be a pretty stellar winter around here ... Sunshine opened the earliest it has in 30 years : D

That's good to hear Mike, and sometimes having been through adversity makes you appreciate the good things and people even more. It's great that you're getting the passion back and very cool that the season is looking good already. So many easy options from where you live!

Yea but you know im usually pretty regular in here . And I saw you re aggravated the fuk outta it too . Form still looks good though! Niceeeeee where in Asia?

Hope you had fun at the part even though you had to work!

Yes, I aggravated the tendon slipping on some dog pee: he'd got scared during a thunderstorm
It's so frustrating for this to take so long to heal though and I'm not at all confident squatting any more

I'm thinking Thailand ... the last time I was there was 9 years ago and it's a fabulous place. I'd like to spend a week in a resort and then a week touring





Wednesday 7th December 2016

Home Metcon with John

Warm-up
Deads/KB swings/pull-ups


Partner workout with John
50 cals @ max effort Assault Bike
Split 25 cals/25 cals

50 x 110kg/242lb deadlifts
Split 15/15/10/10

50 x 25kg/55lb deadball slams
Split 10/10/15/15

50 x Ring pull-ups
Split 10/8/5/5/5/4/4+4

50 x 32kg/71lb kettle bell swings
Split 10/10/15/15

50 cals @ max effort Assault bike
Split 25 cals/25 cals

17 minutes 20 seconds


Farmers' walks
5 x 50 metres x two 32kg/71lb kettle bells

Stretching

~50 minutes total

This was a fun session! John hyperextended his knee playing basketball a few weeks back so we avoided any wall balls and squats but made the focus more on the posterior chain ... this suited me fine (hate wall balls!). We did this as a partner workout so one resting while the other one was doing the exercise but otherwise keeping it moving. I was pretty happy with the way things felt other than I hit the wall on the air bike at 20 cals on the last round. Could really feel my glutes afterwards
Grabbed some breath and then did some farmers' walks for 5 rounds each carrying the 32kg kettle bells for 50m = I always forget how great this is as an exercise! We've scheduled a session again for next week and I think we can afford to add a bit more work




Thursday 8th December 2016

Rehabby session

6 rounds of
Overhead Pallov presses ... 10 x each side ... shoulder and core stability
Single leg presses: slow negatives ... 10 x left leg ... rehabbing the left glute max tendon
Single leg deadlifts on a bosu ball ... 10 x each leg ... hip and knee stability
Plank cable pull-throughs ... 10 each side ... thoracic and shoulder mobility
Single leg jack-knives+push ups ... 4 each side ... core stability

35 minutes





Friday 9th December 2016

Deads with JP

Warm-up
Banded Good mornings ... 10 x purple band
Single leg glute raises ... 10 x each leg
Banded Good mornings ... 10 x purple band
Single leg glute raises ... 10 x each leg

Block pulls
5+5 x 70kg (154lbs)
5 x 110kg (242lbs)
5 x 150kg (330lbs)
5 x 150kg (330lbs)
5 x 150kg (330lbs)
5 x 160kg (352lbs)
Power up; slow down; full re-set


Superset
Pendlay rows
10 x 70kg (154lbs)
5 x 100kg (220lbs)
3 x 110kg (242lbs)
with Archer ring rows
10 x each arm
10 x each arm
10 x each arm

Superset
Atlas stone cleans
3 x 145lbs
3 x 145lbs
3 x 145lbs
Lifting to a platform at chest height
with pull-ups AMRAP
12 x BW
10 x BW
8 x BW
No rest between sets

Metcon .... Rows/deadlifts/rows ... target 4 minutes
250 metres x concept 2 rower
21 x 70kg/154lbs deadlifts
250 metres x concept 2 rower
3 minutes 20 seconds

50 minutes

The session
Block pulls ... done from 6" blocks. Should be easy but I get psyched out. A big, young guy who I know can pull about 300kg was chatting to JP and watching and I choked at 160 after the first set of 150 x 5. Repeated the 150 x 5 sets and then bumped to the 160 x 5 and it felt very light. Power up and slow down
Superset pendlays/archer rows ... pendlays 5 x 100kg felt great. 3 x 110kg was good but my grip let me down
Superset Atlas stone cleans/pull-ups ... getting the hang of the Atlas stones: hip hinge to get the stone to the knees, don't squat the stone up. No rest before doing the pull-ups
Metcon ... pretty easy. He should have made it another round of 21 x 70kg deads for 4 minutes: that would have made it interesting

Happy

[koweanguy]

Tension on the hams is good .... DB pull-overs I hate though!

Ah.. was told good mornings were supposed to be an isolated lower back exercise O.o

[koweanguy]

Pull ups for warm up??
Haha I rarely injure my shoulders but I did 3 days ago when doing pull ups for warm up :/
Didn't feel like I was injured til I woke up the next morning with stiffness
I guess I have to do a pre-warm up?

[koweanguy]

242lbs x 3 Pendlay Rows??
Heavy stuff
Is it harder than the traditional barbell rows??
I've been sticking to Dumbbells as I have a better mind-muscle connection with those hence why I'm unaware

[Sparta11]

Hopefully that glute tendon can heel up quickly for you. Slow heeling injuries are the worst, but glad that your still able to do a good amount.

Just out of curiosity, how is the weather there in sunny Australia. Currently it is about 5 degrees windy and snowing here!!

[fittofattofit]

Ah.. was told good mornings were supposed to be an isolated lower back exercise O.o

Oly style GMs are about the Posterior chain and building up that hip hinge power

Pull ups for warm up??
Haha I rarely injure my shoulders but I did 3 days ago when doing pull ups for warm up :/
Didn't feel like I was injured til I woke up the next morning with stiffness
I guess I have to do a pre-warm up?

I like warming-up with pull-ups because my shoulders are so tight normally. Of course, your idea of warming up was probably doing pull-ups with two 45lb plates hanging from your waist

242lbs x 3 Pendlay Rows??
Heavy stuff : eek:
Is it harder than the traditional barbell rows??
I've been sticking to Dumbbells as I have a better mind-muscle connection with those hence why I'm unaware ; )

Pendlays are my favourite row: they are a real power movement from the floor, so I brace my back firmly and it feels rock-solid. Totally different with Yates type rows (bent-over) which end up using a load of body english when you try to go heavier

Hopefully that glute tendon can heel up quickly for you. Slow heeling injuries are the worst, but glad that your still able to do a good amount.

Just out of curiosity, how is the weather there in sunny Australia. Currently it is about 5 degrees windy and snowing here!!

Thanks Steve ... that injury has been going on for 6 months now, so slooowww is right!
Weather here has been in the 80s and 90s now ... it's our summer so we're in for this weather until April









Saturday 10th December 2016

Bro session

Seated cable rows
10 x 85kg (187lbs)
8 x 95kg (209lbs)
6, 6, 6, 6, 6 x 105kg (231lbs)

Smith machine standing calf raises
24, 18, 16, 12, 14, 16 x 20kg each side

Push presses
6, 6, 6, 6, 6 x 40kg (88lbs)

EZ bar curls
10, 8, 8, 8, 8 x 40kg (88lbs)

Standing triceps push-downs
10 x 120lbs
10 x 110lbs
10 x 100lbs
11, 10 x 90lbs

Reverse pec deck rear delt flyes
7 x 120lbs
7 x 115lbs
8 x 110lbs
9, 7 x 105lbs

Wide grip BTN lat pull-downs
10, 10, 10, 10, 10 x 60kg (132lbs)

70 minutes

I had to work in the morning and then I was on-call from 6pm. My daughter had said that she wanted me to take her to the gym but she slept in so I headed off to the gym before it closed at 2:30. Just did some more bro work but I do feel that that the regular BB type work is adding size back to my shoulders, arms and calves

Last night (Saturday) I had to go into the hospital and had to deal with one of the worst cases I've seen, and I've seen pretty much everything in 37 years. A young person with Necrotising fasciitis, what the papers like to call the 'flesh eating bug'. The treatment is to surgically remove all of the affected muscle and this person had had the whole arm including shoulder and all the pecs, serratus, lats, trap and scap removed from one side. Perfectly well last Monday. Images I've got seared into my mind. Reminds me I've still got so much to be thankful for





Sunday 11th December 2016

Deadlifts for volume

Ring pull-ups
10, 10, 10, 10, 10

Deadlifts
10 x 60kg (132lbs)
10 x 80kg (176lbs)
10 x 100kg (220lbs)
10 x 110kg (242lb)
10 x 120kg (264lbs)
7 x 130kg (286lbs)
7 x 130kg (286lbs)
7 x 130kg (286lbs)
was going to do more but mum dropped in!

~40 minutes




Monday 12th December 2016

Squats with JP

Warm-up
Paused squats ... bar x 5 secs x 5
Quad and hamstring stretches
Paused squats ... bar x 5 secs x 5

Squats ... warm-up
5 x 60kg (132lbs)
5 x 80kg (176lbs)
5 x 100kg (220lbs)

EMOM squats
3 x 120kg (264lbs)
3 x 120kg (264lbs)
3 x 120kg (264lbs)
1 x 140kg (308llbs) = way too guarded
5 x 100kg (220lbs)
5 x 100kg (220lbs)
5 x 100kg (220lbs)
10 x 60kg (132lbs)
10 x 60kg (132lbs)
10 x 60kg (132lbs)
Every Minute On the Minute

Superset
Reverse lunges to knee highs
5 x 40kg/88lbs each leg
5 x 40kg/88lbs each leg
5 x 40kg/88lbs each leg
Reverse lunge then standing knee-to-chest
with Good Mornings
8 x 60kg (132lbs)
8 x 60kg (132lbs)
8 x 60kg (132lbs)
Slow down, power up

Metcon ... prowler pushes/Walking lunges/OH squats ... target 6 minutes
Prowler push 110kg+50kg sled=160kg/352lbs x 40 metres
Walking lunges ... 16 lunges x two 16kg/35lb kettle bells
Overhead Squats ... 12 x 30kg (66lbs)
Prowler push 110kg+50kg sled=160kg/352lbs x 40 metres
Walking lunges ... 16 lunges x two 16kg/35lb kettle bells
Overhead Squats ... 12 x 30kg (66lbs)
Got crushed: 8 minutes

Glute and ham Stretches

50 minutes

The session
36ºC/97ºF .... really felt the heat under the tin roof
Squats EMOM
3 x 3 x 120kg/264lbs ... all easy but the glute tendon was very tight
1 x 140kg/308lbs ... I was waaayyy too guarded and the glute felt as tight as a bowstring. Dropped it down
3 x 5 x 100kg/220lbs ... went ATG on the and it felt good
3 x 10 x 60kg/132lbs ... light weight but 30 seconds on/30 seconds off. Bathed in sweat!
Reverse lunges/standing knee-to-chest
This was light weight but involved stretching out the glute tendon during the reverse lunge and then standing and bringing the rear leg forward and up to the chest = all about glute and hip mobility and stability
Metcon
Prowler pushes were heavy: on the second round I ran the sled over some bark and leaves on the concrete and it just ground to a halt!
1st round complete @ 3 minutes 15
2nd prowler complete @ 5 minutes 15 but I was dead
2nd round complete @ 8 minutes. Crushed

Overall: squat strength is there but that glute tendon is tight and I'm guarding
Felt smashed by the heat

[pastorpritch]

Dang dude those are some serious pendlay rose ... and then the Atlas stones supersetted !

[fittofattofit]

Dang dude those are some serious pendlay rose ... and then the Atlas stones supersetted :eek :!

Thanks Pritch .... the hardest thing about rowing with 242 was keeping my grip!
The Atlas stone cleans are one of the exercises that I used to hate but have grown to love





Wednesday 14th December 2016

Bro sesh

Push press
6, 6, 6, 6, 6 x 40kg (88lbs)

Wide-grip Pull-ups .... EMOM
12, 10, 8, 8, 7, 7

Standing smith machine calf raises
18, 12, 12, 12, 12 x 20kg each side
2 sec pauses at the top and bottom of each rep

Dips ... EMOM
10, 8, 7, 7, 7

EZ bar curls
10, 8, 8, 8, 8 x 40kg (88lbs)

V handle pull-downs to chest
6, 6, 6, 6, 6 x 80kg (176lbs)

Quad and hammie stretches

70 minutes





Thursday 15th December 2016

AM session .... rehab

Regular rehab session
6 rounds of
Pallov presses to overhead
TRX jack-knives and press-ups
Single leg negative leg presses
Cable pull-down and rotation





Thursday 15th December 2016

pm session ...... deads with JP

Warm-up
Banded Good Mornings ... 15 x blue band
Single legged glute raises ... 10 each side
Banded Good Mornings ... 15 x blue band
Single legged glute raises ... 10 each side

Deficit deadlifts .... standing on a 4" plate
5+5 x 60kg (132lbs)
5 x 100kg (220lbs)

Deficit deadlifts .... standing on a 4" plate .... EMOM
3 x 130kg (286lbs)
3 x 130kg (286lbs)
3 x 130kg (286lbs)
1 x 150kg (330lbs)
1 x 150kg (330lbs)
1 x 150kg (330lbs)
8 x 120kg (264lbs)
8 x 120kg (264lbs)
8 x 120kg (264lbs)
Every Minute on the Minute

Superset
Bar humps
10 x 100kg (220lbs)
10 x 100kg (220lbs)
10 x 100kg (220lbs)
with weighted pull-ups
5 x BW+10kg/22lbs
5 x BW+10kg/22lbs
5 x BW+10kg/22lbs

Superset
Pendlay rows
10 x 60kg (132lbs)
10 x 70kg (154lbs)
10 x 80kg (176lbs)
with Archer ring rows
8 x each arm
8 x each arm
8 x each arm

Metcon .... deadlifts/Atlas stone carry
10 x 100kg/220lbs deadlifts
40 metres x 115lb Atlas stone carry
8 x 100kg/220lbs deadlifts
40 metres x 115lb Atlas stone carry
6 x 100kg/220lbs deadlifts
40 metres x 115lb Atlas stone carry
4 x 100kg/220lbs deadlifts
40 metres x 115lb Atlas stone carry
2 x 100kg/220lbs deadlifts
40 metres x 115lb Atlas stone carry
9 minutes 0 seconds
Total = 30 x 100kg deads + 200 metres Atlas stone carry

Glute and hamstring stretches

60 minutes

The sessio
Deficit deads EMOM ... standing on a 4" plate.
150kg/330lb singles ..... felt good. Deficit position means that I'm starting off back on my heels so it corrects the tendency to lift my butt and lean forward
120kg/264lbs x 8 ..... took ~ 30 secs so 30 secs rest before the next set. My glutes feel crushed!
Superset pendlays/archer rows ... pendlays 10 x 80kg felt easy
Superset bar humps/pull-ups ...
Weighted pull-ups BW+10kg = all unbroken
Bar humps unbroken
Metcon ...
I knew the Atlas stone carries would be the toughest part ...... 20 meters there and back carrying 115lbs for a 40 metre lap and 200 metres total. Ideally you should interlink your fingers but my hands and arms are too short to do this. I did eventually get the hang of it. My glutes and hams are absolutely smashed and I know I'll have some good DOMS tomorrow

Deep Tissue Massage after

[Swuuu]

Yes, I aggravated the tendon slipping on some dog pee: he'd got scared during a thunderstorm
It's so frustrating for this to take so long to heal though and I'm not at all confident squatting any more

I'm thinking Thailand ... the last time I was there was 9 years ago and it's a fabulous place. I'd like to spend a week in a resort and then a week touring

dang. At least it wasn't chit lol. Yea, just try not to rush it and give it some time to heal. I bet you will be back in no time!!

Nothing seems to slow you down too much!

Sounds like a good plan. I look forward to seeing some pics!

Feel terrible for that surgery guy

[fittofattofit]

dang. At least it wasn't chit lol. Yea, just try not to rush it and give it some time to heal. I bet you will be back in no time!!

Nothing seems to slow you down too much!

Healing just seems to take so long ..... that's what sucks about getting older
Still ... I won't stop training. I ain't gonna get stronger doing nothing

Sounds like a good plan. I look forward to seeing some pics!

Feel terrible for that surgery guy : eek: : eek:

So it will be Thailand or Hawaii
It was a girl .... she's alive though so a lot of recovery ahead when it all sinks in ..







Sunday 18th December 2016

Home Metcon with John

Warm-up
Deads/KB swings/pull-ups


Partner workout with John
50 cals @ max effort Assault Bike
Split 25 cals/25 cals

50 x 90kg/198lb deadlifts
Split 15/15/10/10

20 x 55kg/121lb deadball slams
Split 10/10

50 x Ring pull-ups
Split 10/8/5/5/5/4/4+4

50 x 32kg/71lb kettle bell swings
Split 15/15/10/10

50 x 90kg/198lb deadlifts
Split 15/13/10/12

20 x 55kg/121lb deadball slams
Split 10/10

50 x Ring pull-ups
Split 8/6/6/6/4/4/3+3+1/4+4+1

50 x 32kg/71lb kettle bell swings
Split 10/10/8/10/7/5

100 cals @ max effort Assault bike
Split 25 cals/25 cals/25 cals/ 25 cals

40 minutes 41 seconds

Stretching

~60 minutes total

This was a re-run of last week's metcon but with two rounds of exercises. Deads were @ 90kg because of the extra reps so the total; for each was:
Deadlifts 50 x 90kg/198lbs
Deadball cleans 20 x 55kg/121lbs
Ring pull-ups 50 x chest-to-rings
KB swings 50 x 32kg/71lbs
Airdyne 75 cals

Went full CrossFit again and was shirtless rolling on the concrete at the end to cool down
Good session followed by coffee, a green smoothie and egg and bacon muffin for breakfast on a beautiful sunny day
Hope you're all enjoying the weekend and the run into Christmas!

[Sparta11]

Looking good in here Andrww. I like all the variety in your sessions, like deads and KB work. A good way to keep things from getting boring.

Happy holidays buddy!

[Sparta11]

Oh and just read your response to my last post about it being 85-90 degrees there. You lucky dog, we just had 2 days -35 with wind chill. Sometime I question why I live where I do lol.

[fittofattofit]

Looking good in here Andrww. I like all the variety in your sessions, like deads and KB work. A good way to keep things from getting boring.

Happy holidays buddy!

Thanks Steve .... I like mixing up my training: it makes things more interesting but it also shows up those areas of my fitness where I'm lacking. Just wish I didn't have to work and had more time to train

Oh and just read your response to my last post about it being 85-90 degrees there. You lucky dog, we just had 2 days -35 with wind chill. Sometime I question why I live where I do lol.

Ha ... I do love the climate where I live I don't mind cold weather when it's sunny but it's nice when a cold day at home is 60ºF
Christmas Day is supposed to be 40ºC/104ºF though ... maybe tooo hot




Monday 19th December 2016

Training with my daughter

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

Calf raises on horizontal leg press
20, 16, 14, 12, 12 x 220lbs

Standing rope triceps extensions
10 x 120lbs
10 x 110lbs
10 x 100lbs
11, 10 x 90lbs

Pec deck flyes
10, 8, 7, 7, 7 x 75kg (165lbs)

Reverse pec deck rear delt flyes
9, 7, 7, 7, 7 x 120lbs

Wide grip lat pull-downs
10, 10, 10, 10, 10 x 60kg (132lbs)

70 minutes

Had a nice time training with my daughter ... she wants to learn about lifting and training so daddy is her coach for the next few weeks. We alternated sets and I tried to keep my form strict and slow so that I don't pass on too many bad habits




Tuesday 20th December 2016

Squats with JP

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

Squats ... warm-up
5 x 60kg (132lbs)
5 x 80kg (176lbs)
5 x 100kg (220lbs)

Squats
10 x 120kg (264lbs)
One minute rest
14 x 100kg (220lbs)
One minute rest
20 x 80kg (176lbs)
Wow was I sweating!

Tri-set
Walking lunges
20 x 40kg/88lbs
20 x 40kg/88lbs
with Hanging knee-to-elbows
10 x KTE
10 x KTE
with GHD Glute ham raises
10 x BW+18lbs
10 x BW+18lbs

Superset
Prowler backward drags/GHD sit-ups
Prowler backward drag .... 80kg+50kg sled=130kg/286lbs x 40 metres
GHD sit-ups ... 15 x BW+18lbs
Prowler backward drag .... 80kg+50kg sled=130kg/286lbs x 40 metres
GHD sit-ups ... 15 x BW+18lbs

Metcon ... OH squats/Assault bike ... target 6 minutes 30 secs
Overhead Squats ... 18 x 30kg (66lbs)
Assault bike ... 18 cals
Overhead Squats ... 12 x 30kg (66lbs)
Assault bike ... 12 cals
Overhead Squats ... 6 x 30kg (66lbs)
Assault bike ... 6 cals
6 minutes 21 seconds
Gasping after

Glute and ham Stretches

50 minutes



Got home and my daughter wanted to train again
Did these while she did some leg work

Smith machine standing calf raises
24, 18, 16, 12, 14 x 20kg each side

Push presses
6, 6, 6, 6, 6 x 40kg (88lbs)

Dips
7, 7, 6, 6, 6

[Swuuu]

Healing just seems to take so long ..... that's what sucks about getting older
Still ... I won't stop training. I ain't gonna get stronger doing nothing

I know you won't. You will be the Australian version of Jack Lalanne. Seems like to keep adding in new exercises too or am I wrong? Hope your daughter continues to stick with it. We all know how fun it is too .

So it will be Thailand or Hawaii
It was a girl .... she's alive though so a lot of recovery ahead when it all sinks in ..

I'd love to go to either of those places .

Yea that's going to be very tough for a while I have to imagine!

[fittofattofit]

I know you won't. You will be the Australian version of Jack Lalanne. Seems like to keep adding in new exercises too or am I wrong? Hope your daughter continues to stick with it. We all know how fun it is too ; ).

I had to look up Jack Lalanne ... what an amazing guy! Somehow I don't think I'll make it to 97 like he did though

I'd love to go to either of those places : D.

Might not end up going to either ... my daughter has just got her first job and thinks taking two weeks off so soon won't look good
Looks like I'll just have to stay here






Wednesday 21st December 2016

Cardio/pull-ups at home

Assault bike
100 cals in 10 minutes

Ring pull-ups
chest-to-rings. One minute between sets
10 x 10

30 minutes

Had a long day at work but both of the girls were out when I got home (one working and the other doing 'hot yoga' with a friend) so after talking to the dog for half an hour I thought I may as well do some training
Kept it quick and focussed and all done in 30 minutes. Ring pull-ups are getting easier but I can feel my last and biceps today




Thursday 22nd December 2016

Rehab session

4 rounds of
Stretches
Single handed cross chest cable rows - low to high .... 10 each side .... core and shoulder stability and strength
Single legged negative leg presses .... 10 reps left leg .... eccentric loading for strained glute tendon
TRX jack-knives + push-ups .... 20 alt leg jack-knives + 10 push-ups .... core stability
Land-mine rotations .... 10 each side .... core and shoulder strength and stability
Pallov overhead presses .... 10 each side .... shoulder mobility and stability
TRX single arm presses .... 10 each side .... shoulder strength and core stability

35 minutes

Started off the day with the usual Thursday rehab session ... improving mobility and stability is the aim
After that it's another long day at work and then it'll be my last chance to suck up on food (turkey, seafood, veggies) for Christmas. If I have time when I get home I might even get my decorations up .....





Friday 23rd December 2016

deads with JP

Warm-up
Good Mornings ... 10 x bar
Single legged glute raises ... 10 each side
Good Mornings ... 10 x bar
Single legged glute raises ... 10 each side

Deficit deadlifts .... standing on a 4" plate
5+5 x 60kg (132lbs)
5 x 100kg (220lbs)

Deadlifts
7 x 70kg (154lbs)
7 x 100kg (220lbs)
5 x 120kg (264lbs)
5 x 130kg (286lbs)
3 x 140kg (308lbs)
MF, MF, MF, MF x 150kg (330lbs)
MF x 140kg (308lbs)
stupid, stupid, stupid

Superset
Pendlay rows
10 x 70kg (154lbs)
5 x 100kg (220lbs)
5 x 100kg (220lbs)
5 x 100kg (220lbs)

Superset
Bar humps
10 x 100kg (220lbs)
10 x 100kg (220lbs)
10 x 100kg (220lbs)
with inverted ring rows
Feet on a 12" box
10 x BW
10 x BW
10 x BW

Metcon .... Close grip high pulls/Prowler push/rower .... target 11 minutes
12 x 40kg/88lbs close grip high pulls to chest
Prowler push 110kg+50kg sled=160kg/352lbs x 40 metres
12 calories x Concept 11 rower
12 x 40kg/88lbs close grip high pulls to chest
Prowler push 110kg+50kg sled=160kg/352lbs x 40 metres
12 calories x Concept 11 rower
12 x 40kg/88lbs close grip high pulls to chest
Prowler push 110kg+50kg sled=160kg/352lbs x 40 metres
12 calories x Concept 11 rower
11 minutes 12 seconds
Gasping! Punishment for the deads

Glute and hamstring stretches

50 minutes

The session
Early start today so my back was feeling tight
Deads ...
140kg/308 x 3 ... easy. JP said form looked excellent
150kg/330lbs ... just never pulled at it. Set up at the bar at least 4 times but just walked away each time.
140kg/308lbs ... Serious psycho territory. Too afraid to pull it. Pulled 150 easily from a 4" deficit last week
Pendlays ...
100kg/220lbs x 5 ... easy. JP said that at an easy 100kg pendlay I'd have no trouble deadlifting 180kg/4pps if I actually pulled at the damned thing
I know it's true .... I can fix my strength but I can't fix my head
Superset bar humps/inverted rows ...
All good
Metcon ...
Close grip high pulls were hard: sumo deadlift stance, then power up with the triple extension, bringing the bar to the top of the chest. Light weight but you need to generate speed
Prowler pushes were heavy but no problem: broke each round into two 20m parts. The easiest part of the complex
Rowing: 12 cals takes me around 25-28 strokes, so around 1 minute
Round 1 complete @ 3 mins 15 seconds
Round 2 complete @ 7 mins 30 seconds
Round 3 complete @ 11 mins 12 seconds
Should have made the target but I broke up my 2nd round of high pulls into two sets

Overall: hmmmm ..... fcuk deads
Was punished with the metcon

[fittofattofit]

Sunday 25th December 2016

Christmas Day

41.3ºC/106.3ºF

Adelaide was the hottest big city on earth on Christmas Day .... 41.3ºC or 106.3ºF .... and being Aussies we have to do things that ignore our climate so we had Roast Turkey, ham and pork and followed that up with some plum pudding



This pic was taken at just before 4pm when the day was at it's hottest .... outdoors, in the shade and with a breeze blowing



Lots of liquid refreshments to keep everyone cool, and I even jumped in my pool for probably the first time in 5 years
We had a great family day and I've got a star of leftover protein that's going to keep me going for a week!




Monday 26th December 2016

Boxing Day holiday

Deads @ home

Deads for punishment
10 x 90kg (198lbs)
10 x 90kg (198lbs)
10 x 90kg (198lbs)
10 x 100kg (220lbs)
10 x 110kg (242lbs)
10 x 120kg (264lbs)
10 x 120kg (264lbs)
10 x 120kg (264lbs)
10 x 120kg (264lbs)
10 x 120kg (264lbs)
7 x 130kg (286lbs)
7 x 130kg (286lbs)
7 x 130kg (286lbs)
7 x 130kg (286lbs)
7 x 130kg (286lbs)
15,350kg/33,770lbs
Punishment for being a pussy on Friday

A volume day to just grind in some form on the deads .... 15 sets of deads and I took around an hour to do it, playing around with stance, and trying different cues to rediscover my old form. Really just doing penance for Friday's MFs




Tuesday 27th December 2016

Proclamation Day Holiday!

Bro sesh @ gym
Seated Cable Rows .... slow eccentric
10 x 80kg (176lbs)
10 x 90kg (198lbs)
6, 6, 6, 6, 6 x 100kg (220lbs)
5 count eccentric on the 100kg

Push presses .... slow eccentric
6, 6, 6, 6, 6 x 40kg (88lbs)
3 count on the eccentric

EZ bar curls .... slow eccentric
6, 5, 5, 5, 5 x 40kg (88lbs)
5 count on the eccentric

Standing cable rope press downs .... slow eccentric
6, 6, 6, 5, 5 x 120lbs
5 count on the eccentric

Air squats
loads

Ring pull-ups @ home
10 x 10 x chest to rings

50+20 minutes

Yes, that's 2 public holidays so it makes for a 4 day break! I was able to get some training in at the gym before it closed and then to do a few more pull-ups at home. Did everything with slow eccentrics to work on that hypertrophic stimulus and going to make use of all the protein I'm going to eat over the next week
I'm training with John at home tomorrow so we'll do some sort of metcon before I head in for a night on-call .... the bummer about being off for 4 days is that I really hate the thought of going back to work
Hope you all had a great Christmas ... now I've got some log catch-up to do!

[pastorpritch]

Wow, looks like and awesome weekend! Love that food pic and the family looks like it could be in a home living magazing or something

LOVE those deads man! Great punishment

[koweanguy]

Thanks Pritch .... the hardest thing about rowing with 242 was keeping my grip!
The Atlas stone cleans are one of the exercises that I used to hate but have grown to love

Thank you for the visual
Curious to try this today since Deadlift day is rather tomorrow..
but can't fathom going past 225 O.o
Strong stuff indeed~

[moshvr]

Jesus, that deadlift volume Andrew!

I hope you had a good Christmas celebration ... 41C??? No thanks.

[Swuuu]

I had to look up Jack Lalanne ... what an amazing guy! Somehow I don't think I'll make it to 97 like he did though

WWHATTT??!!! im sure you will and will still be crazy if not crazier hahaha. Im kinda surprised you don't just wakeup on restless nights and go train since you have a good setup at home

How have you been feeling lately? I see tons of volume on the deads!!

Might not end up going to either ... my daughter has just got her first job and thinks taking two weeks off so soon won't look good
Looks like I'll just have to stay here

well part of that is some good news!! Always a good feeling to be making your own money. Looks like y'all had some good fun. I would not be happy at all in that heat haha. I still prefer the cooler weather!

Have your daughters trained since the last time? I don't think I saw any mention of that.

[fittofattofit]

Wow, looks like and awesome weekend! Love that food pic and the family looks like it could be in a home living magazing or something : p

Thanks PP ... it was a very typical Aussie Christmas day, and the hot weather was a good excuse to have plenty of liquid refreshment

LOVE those deads man! Great punishment

Well ... I felt very guilty about bailing on the deads with JP. Did I ever tell you I hate deads?

Thank you for the visual
Curious to try this today since Deadlift day is rather tomorrow..
but can't fathom going past 225 O.o
Strong stuff indeed~

Thanks Brian .... I still have so much to do to rebuild my deads

Jesus, that deadlift volume Andrew!

I hope you had a good Christmas celebration ... 41C??? No thanks.

Yes thanks Michael .. we had a great Aussie Christmas! 41ºC meant we had a lot of beer and sparkling wine on hand to help us cool down

WWHATTT??!!! : eek: : eek: im sure you will and will still be crazy if not crazier : p hahaha. Im kinda surprised you don't just wakeup on restless nights and go train since you have a good setup at home ; )

Ha .... I used to have very restless nights and that was when I'd get up for a few hours answering emails and writing reports. If I'd had my home gym then, I'd have definitely been doing the midnight training . Iron >>>> paper

How have you been feeling lately? I see tons of volume on the deads!!

The left glute tendon is still giving me grief so nothing I do is pain free, but at least I'm training regularly so I don't feel like I'm going backwards

: ( well part of that is some good news!! Always a good feeling to be making your own money. Looks like y'all had some good fun. I would not be happy at all in that heat haha. I still prefer the cooler weather!

Have your daughters trained since the last time? I don't think I saw any mention of that.

The best thing about her getting this job is that the first job is now on the resumé so the second job is way easier!
Both of my daughters have never really trained before .... my first task for this one was to buy her some exercise gear ... the best way to get her into the gym is having her dressed so she thinks she's 'hot'






Wednesday 28th December 2016

Home Metcon with John

Warm-up
Deads/KB swings/pull-ups/cycle


Partner workout with John
No rest:
Start and finish each set with a deadball carry, then
Assault bike cycling while the other is doing his set

55kg/121lbs x 10 metre deadball carries

100 Wall balls
Me 23+17+10 x 14kg wall ball
John 27+23 x 20kg wall ball

80 burpees
Me 20+20
John 20+20

60 deadlifts
Me 10+10+10 x 110kg/242lbs
John 10+10+10 x 110kg/242lbs

40 kettle bell swings
Me 20 x 32kg/71lb
John 20 x 32kg/71lb

20 x Ring dips/muscle-ups
Me 10 x ring dips
John 10 x ring muscle-ups

Deadball carries
Me 20 x 55kg/121lb total
John 19 x 55kg/121lb total

Assault bike cycling
Me ~ 120 cals
John ~ 150 cals

35 minutes 10 seconds

Stretching

~60 minutes total

I had to work this morning and am on call this evening all night but I managed to get away for a training session with John
This was a fun metcon: the plan was to keep moving the whole time so there were the target exercises which were 100 wall balls, 80 burpees (I hate burpees), 60 deads, 40 KB swings and 20 ring dips/muscle-ups to be divided between the two of us. Each set had to be started and finished with a deadball carry, picking up the ball from the bike and carrying it to the exercise appliance for the start of the set and then returning it to the bike at the end of the set. Once the ball was returned to the bike we then exchanging places with one of us continuing to cycle while the other completed the next set. It was very humid today and we went full crossfit and shirtless right from the word 'Go'.
A fun session, and as always, the wall balls are a bit of a challenge for me so I took the lighter ball, and I can't do muscle-ups so I stuck to dips for the last round. Finished the whole lot with 35 minutes continuously moving




Thursday 29th December 2016

Rehab and bro session

Regular rehab session
6 rounds of
Stretches
Single handed cross chest cable rows - low to high .... 10 each side .... core and shoulder stability and strength
Single legged negative leg presses .... 10 reps left leg .... eccentric loading for strained glute tendon
TRX jack-knives + push-ups .... 20 alt leg jack-knives + 10 push-ups .... core stability
Pallov presses .... 10 each side .... shoulder mobility and stability

35 minutes

Was supposed to train with JP today: drove for half an hour to the gym and he wasn't there. Crossed wires so I went back home and took my daughter to the local gym instead ( a much better deal!)

Lifting session with my daughter
Seated cable rows
10 x 85kg (187lbs)
10 x 95kg (209lbs
7, 7, 7, 7 x 105kg (231lbs)

Wide grip lat pull-downs
10, 10, 9, 8, 8 x 65kg (143lbs)

Reverse pec deck rear delt flyes
7 x 130lbs
8, 8, 7 x 120lbs
8 x 115lbs
10 x 110lbs

Pec deck flyes
10, 8, 8, 7, 7 x 165lbs

underhand grip chins
8, 6, 6, 5, 5 x BW
slow eccentric

Calf raise on leg press
20, 15, 15, 12, 12 x 100kg (220lbs)

Push presses
6, 6, 6, 6, 6 x 90lbs

70 minutes

Was alternating sets with my daughter: we did everything very strict, concentrating on the slow negative for every rep





Friday 30th December 2016

squats with JP

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

Squats
5 x 60kg (132lbs)
5 x 80kg (176lbs)
5 x 100kg (220lbs)
5 x 120kg (264lbs)
3 x 130kg (286lbs)
3 x 130kg (286lbs)
3 x 130kg (286lbs)

Superset
Walking lunges
20 x 60kg (132lbs)
16 x 70kg (154lbs)
14 x 80kg (176lbs)
with single leg drop-down squats .... 18" box
10 x BW x each leg
10 x BW+10kg x each leg
10 x BW+10kg x each leg

Superset
Good Mornings
10 x 100kg (220lbs)
10 x 100kg (220lbs)
10 x 100kg (220lbs)
with sumo deficit deadlifts
Feet on two 12" boxes
8 x two 32kg/71lb kettle bells
8 x two 32kg/71lb kettle bells
8 x two 32kg/71lb kettle bells

Metcon .... squats/prowler pushes .... target 7 minutes
21 x 60kg/132lbs squats
Prowler push 90kg+50kg sled=140kg/308lbs x 40 metres
15 x 80kg/176lbs squats
Prowler push 90kg+50kg sled=140kg/308lbs x 40 metres
9 x 100kg/220lbs squats
Prowler push 90kg+50kg sled=140kg/308lbs x 40 metres[/B][/color]

Glute and hamstring stretches

60 minutes

The session
Squats ...
100kg/220lbs ... really good. Deep with a good bounce out of the hole
120kg/264lbs x 5 ... good but I was guarding the left glute tendon.
Was going to bump to 140kg but decided not to risk it
130kg/286lbs x 3 ... guarded but felt strong
Walking lunges ...
80kg x 12 ... 1st time doing heavy lunges for ages. Felt strong and stable
Sumo deficit deadlifts ... standing on two 12" boxes holding two 32kg/71lb kettle bells and squatting down to much the KBs on the ground. Very wide stance. Concentrating on the eccentric to stretch out the glute max tendons
Metcon .... squats/prowlers
21 x 60kg squats = easy, but by the time I'd got to the 9 x 100kg I was fatiguing. Hard work under the bar when your legs are jelly from the prowler pushes

Pretty happy with the session and I've got some serious quad and glute DOMS today

[fittofattofit]

Saturday 31st December 2016, New Year's Eve

Quick bro sesh

Bench press
10, 10, 10, 10, 10 x 50kg
1st time in 3 months
Focussing on form

Pec deck flyes
10, 8, 8, 8, 8 x 165lbs

Push presses
6, 6, 6, 6, 6 x 90lbs

Standing cable curls
10, 10, 8, 8, 8 x 90lbs

Standing overhead rope extensions
10, 8, 8, 7, 7 x 120lbs

Air squats

40 minutes

Did a quick session before heading out to a NYE lunch. I had a good BBQ meal with friends but now I'm spending NYE being a taxi service for my girls
I hope you all have a great and successful 2017!




Sunday 1st January 2017!

Ringing in the New Year with deads

Stretches

Deadlifts .... all T&G
5 x 110kg (242lbs)
5 x 110kg (242lbs)
5 x 110kg (242lbs)
5 x 120kg (264lbs)
5 x 120kg (264lbs)
5 x 120kg (264lbs)
5 x 130kg (286lbs)
5 x 130kg (286lbs)
5 x 130kg (286lbs)
5 x 140kg (308lbs)
5 x 140kg (308lbs)
5 x 140kg (308lbs)
5 x 140kg (308lbs)
10 x 140kg (308lbs) *vid

Stretches

60 minutes

So what does 2017 hold for me?
Well, I welcomed in the New Year crashed in bed ... at least when I woke in 2017 I'd had 10 hours sleep
I really had a very sh!tty 2 and a half years ... going through being abandoned with the kids (youngest was in her final year of HS) and then going through 2 years of legal wrangles and expense (several years worth of income) just wiped me out. You don't realise how beaten down and depressed you are until you start to climb out of the swamp. I'm only now getting on top of things and starting to feel like my old self. 2017 really does feel like a new start for me
Training-wise, I've had my injuries, and at my age it seems to take forever to rehab.
Squats ... I'm currently rehabbing through a strain at the left glute max insertion ... that's been there for 6 months and makes me very tentative when I'm squatting. I injured it squatting 162.5kg/358lbs for a second rep where I was feeling cocky after the first and went into the second too loose .... I'd had a good run and felt like I wasn't far away from busting through my old 165kg PR. I've still some way to go before I'm paid free but I'd love to think I might have a 4pps squat in me this yer
Deads ... it's about 15 months since I hit my 190kg PR and it's been downhill since. I've had a facet joint pain in my low back for years and thinking about this messes up my head. I think that everything else going on in my life has made this worse. Hopefully 2017 is the year that I'll clear my head and get back to where I was with deads and maybe have a chance at a 200kg/440lb pull for a new PR
Bench ... is dead for me ... not enough rotator cuff left after 6 ops to get away with much pressing. If I can ever manage a 100kg/220lb press again I'll be delighted.If I can build delt size I'll be happy
'Metcon' ... Metabolic conditioning ... I'm fitter and more flexible than I've been for decades and I want to keep working at that. And wouldn't it be nice to have a year injury free

Today's session:
Just deads to start off the year facing my demons!
I've got to build strength and confidence at working weights so I can rediscover my old form. I built up to a 10 rep set @ 140kg/308lbs

https://youtu.be/PlEqbffhqpE


I included the full precursor to the pull and you can see what my issues are:
1. I bent over to grab the bar and then spent a full 18 seconds thinking before I started to pull.
2. When I made that first pull you could see that I'd lost tightness in the core, hams and lats and got forward and wobbled before locking out
3. I have much more success at staying tight with the subsequent reps when I pull T&G
4. Some reps I use hip drive to lock out, others I forget

Anyway, plenty to work on

Hope you all had a great New Year's Eve!

[RyouBakua]

[B][color=red][size=4]Saturday 31st December 2016, New Year's Eve

So what does 2017 hold for me?
Well, I welcomed in the New Year crashed in bed ... at least when I woke in 2017 I'd had 10 hours sleep
I really had a very sh!tty 2 and a half years ... going through being abandoned with the kids (youngest was in her final year of HS) and then going through 2 years of legal wrangles and expense (several years worth of income) just wiped me out. You don't realise how beaten down and depressed you are until you start to climb out of the swamp. I'm only now getting on top of things and starting to feel like my old self. 2017 really does feel like a new start for me
Training-wise, I've had my injuries, and at my age it seems to take forever to rehab.
Squats ... I'm currently rehabbing through a strain at the left glute max insertion ... that's been there for 6 months and makes me very tentative when I'm squatting. I injured it squatting 162.5kg/358lbs for a second rep where I was feeling cocky after the first and went into the second too loose .... I'd had a good run and felt like I wasn't far away from busting through my old 165kg PR. I've still some way to go before I'm paid free but I'd love to think I might have a 4pps squat in me this yer
Deads ... it's about 15 months since I hit my 190kg PR and it's been downhill since. I've had a facet joint pain in my low back for years and thinking about this messes up my head. I think that everything else going on in my life has made this worse. Hopefully 2017 is the year that I'll clear my head and get back to where I was with deads and maybe have a chance at a 200kg/440lb pull for a new PR
Bench ... is dead for me ... not enough rotator cuff left after 6 ops to get away with much pressing. If I can ever manage a 100kg/220lb press again I'll be delighted.If I can build delt size I'll be happy
'Metcon' ... Metabolic conditioning ... I'm fitter and more flexible than I've been for decades and I want to keep working at that. And wouldn't it be nice to have a year injury free

sounds like quite a year, my friend

i truly hope this year is nicer to you than the other years have been

your PRs are very impressive but I think being a little reserved is definitely a wise move

(ive also been subscribing to that philosophy and havent truly maxed in ages)

although I'm always adding to my conditioning and flexibility.

but despite it all youre holding good muscle size. and thats always important

[fittofattofit]

Bumped over
Saturday 31st December 2016, New Year's Eve

Quick bro sesh

Bench press
10, 10, 10, 10, 10 x 50kg
1st time in 3 months
Focussing on form

Pec deck flyes
10, 8, 8, 8, 8 x 165lbs

Push presses
6, 6, 6, 6, 6 x 90lbs

Standing cable curls
10, 10, 8, 8, 8 x 90lbs

Standing overhead rope extensions
10, 8, 8, 7, 7 x 120lbs

Air squats

40 minutes

Did a quick session before heading out to a NYE lunch. I had a good BBQ meal with friends but now I'm spending NYE being a taxi service for my girls
I hope you all have a great and successful 2017!




Sunday 1st January 2017!

Ringing in the New Year with deads

Stretches

Deadlifts .... all T&G
5 x 110kg (242lbs)
5 x 110kg (242lbs)
5 x 110kg (242lbs)
5 x 120kg (264lbs)
5 x 120kg (264lbs)
5 x 120kg (264lbs)
5 x 130kg (286lbs)
5 x 130kg (286lbs)
5 x 130kg (286lbs)
5 x 140kg (308lbs)
5 x 140kg (308lbs)
5 x 140kg (308lbs)
5 x 140kg (308lbs)
10 x 140kg (308lbs) *vid

Stretches

60 minutes

So what does 2017 hold for me?
Well, I welcomed in the New Year crashed in bed ... at least when I woke in 2017 I'd had 10 hours sleep
I really had a very sh!tty 2 and a half years ... going through being abandoned with the kids (youngest was in her final year of HS) and then going through 2 years of legal wrangles and expense (several years worth of income) just wiped me out. You don't realise how beaten down and depressed you are until you start to climb out of the swamp. I'm only now getting on top of things and starting to feel like my old self. 2017 really does feel like a new start for me
Training-wise, I've had my injuries, and at my age it seems to take forever to rehab.
Squats ... I'm currently rehabbing through a strain at the left glute max insertion ... that's been there for 6 months and makes me very tentative when I'm squatting. I injured it squatting 162.5kg/358lbs for a second rep where I was feeling cocky after the first and went into the second too loose .... I'd had a good run and felt like I wasn't far away from busting through my old 165kg PR. I've still some way to go before I'm paid free but I'd love to think I might have a 4pps squat in me this yer
Deads ... it's about 15 months since I hit my 190kg PR and it's been downhill since. I've had a facet joint pain in my low back for years and thinking about this messes up my head. I think that everything else going on in my life has made this worse. Hopefully 2017 is the year that I'll clear my head and get back to where I was with deads and maybe have a chance at a 200kg/440lb pull for a new PR
Bench ... is dead for me ... not enough rotator cuff left after 6 ops to get away with much pressing. If I can ever manage a 100kg/220lb press again I'll be delighted.If I can build delt size I'll be happy
'Metcon' ... Metabolic conditioning ... I'm fitter and more flexible than I've been for decades and I want to keep working at that. And wouldn't it be nice to have a year injury free

Today's session:
Just deads to start off the year facing my demons!
I've got to build strength and confidence at working weights so I can rediscover my old form. I built up to a 10 rep set @ 140kg/308lbs

https://youtu.be/PlEqbffhqpE


I included the full precursor to the pull and you can see what my issues are:
1. I bent over to grab the bar and then spent a full 18 seconds thinking before I started to pull.
2. When I made that first pull you could see that I'd lost tightness in the core, hams and lats and got forward and wobbled before locking out
3. I have much more success at staying tight with the subsequent reps when I pull T&G
4. Some reps I use hip drive to lock out, others I forget

Anyway, plenty to work on

Hope you all had a great New Year's Eve!

sounds like quite a year, my friend

i truly hope this year is nicer to you than the other years have been

your PRs are very impressive but I think being a little reserved is definitely a wise move

(ive also been subscribing to that philosophy and havent truly maxed in ages)

although I'm always adding to my conditioning and flexibility.

but despite it all youre holding good muscle size. and thats always important : D

Thanks for the support Ryou! It's been a bad 3 years but I feel like I can see the light ahead .... hopefully 2017 will be good to us both





Monday 2nd January 2017

More bro-bashing

Bro work @ the gym
Seated cable rows
10 x 80kg (176lbs)
8 x 90kg (198lbs)
6, 6, 6, 6 x 100kg (220lbs)

Calf raises on the leg press
22, 14, 12, 13, 14 x 220lbs

Bar dips
10, 8, 7, 6, 7 x BW

V handle pull-down to chest
7, 7, 6, 6, 6 x 80kg (176lbs)

Standing calf raises on Smith machine
20, 15, 13, 13, 15 x 20kg each side

EZ bar curls
8, 6, 6, 6, 6x 40kg (88lbs)

All slow 2-3 second negatives

Assault bike @ home
70 cals in 7 minutes

50+10 minutes