A new beginning in 2015

[fittofattofit]

Bumped over the page
Sunday 20th May 2018 ... 157lbs

deads @ gym

Stretches
Deads
10 x 60kg/132lbs
10 x 100/220lbs
5 x 120kg/264lbs
5 x 140kg/308lbs
5 x 140kg/308lbs
5 x 140kg/308lbs
5 x 140kg/308lbs
5 x 140kg/308lbs
Trying to maintain some deadlift volume

Superset
Seated leg press calf raises
20, 20, 15, 15, 15 x 240lbs
2 count pause at the top of each rep
with pec deck flyes
10, 10, 10, 10, 10 x 97.5kg/215lbs

Seated cable rows
6, 6, 6, 6, 6 x 110kg/242lbs

Stretches

50 minutes

Trying to add some more deadlift work to my routine ... I have been very hit and miss with my deads lately and doing them only every two weeks ... not enough to build up strength and I've noticed my grip and erectors getting weaker. Also .... I'm losing weight and heavy deads and squats have always helped me add back muscle in the past

157lbs this morning ... took a pic
The upside is that I can see a few cuts coming in the quads. I want a nice 'teardrop' though ...
157lbs some cuts coming in 3 by Andrew, on Flickr



Monday 21st May 2018

70.8kg/155.8lbs ... Quickie Squat sesh

Paused Squats
10 x bar, 40kg, 60kg, 80kg

Squats
5 x 100kg/220lbs
5 x 120kg/264lbs
3 x 130kg/286lbs
3 x 130kg/286lbs
3 x 130kg/286lbs
3 x 130kg/286lbs
3 x 130kg/286lbs
Comfortable triples

Standing cable flyes
10, 10, 10, 10, 10 x 10kg each side
2 sec pause at the top of each rep

Stretches

40 minutes

I'm on-call for Monday night so I snuck out from work for a quickie squat sesh .... only took 40 minutes and then back to work. 130kg is a comfortable working weight now so the plan is to build up to a comfortable 5 x 5, then start thinking about 3pps/140kg as a working weight .... it's definitely got show-off value at the commercial gym ...

One problem at the commercial gym though: they have a new bar with some pretty vicious knurling ... that combined with my high bar squat means that I'd developed a callus at the base of my neck that got torn off today ...

Torn callus at the base of my neck. Damn that high bar squat and rough knurling on the only bar by Andrew , on Flickr

... yeow it's tender ... plus I can't stop peeling at the skin ...




Tuesday 22nd May 2018

Push/pull with JP .... BW 70.9kg/156lbs

Warm-up
2 rounds of:
Incline bench ... 12 x bar
Hollow holds ... 30 seconds
Inch worms ... 3

Incline bench press
8 x 40kg/88lbs
6 x 50kg/110lbs
4 x 60kg/132lbs
4 x 60kg/132lbs
4 x 60kg/132lbs
Inclines seriously suck

Deficit deadlifts ... standing on 2" plate
10 x 60kg/132lbs
10 x 80kg/176lbs
8 x 110kg242lbs
5 x 140kg/308lbs
3 x 150kg/330lbs
3 x 150kg/330lbs
Felt strong on these

Superset
BO BB rows
12 x 80kg/176lbs
8 x 100kg/220lbs
6 x 110kg/142lbs
6 x 110kg/142lbs
with paused ring push-ups
8 x BW feet on floor
8 x BW feet on box
8 x BW feet on box
8 x BW feet on box
Pause hands-at-chest, pause at lockout

Metcon ... 3 rounds ... 5/10/15/40 ... deadball cleans/dips/KB swings/deadball carry ... target 7 minutes 30 seconds
5 x 35kg/77lbs deadball over-shoulder cleans
10 x BW bar dips
15 x 32kg/70lbs kettle bell swings
40metres x 35kg/77lbs deadball carry
5 x 35kg/77lbs deadball over-shoulder cleans
10 x BW bar dips
15 x 32kg/70lbs kettle bell swings
40metres x 35kg/77lbs deadball carry
5 x 35kg/77lbs deadball over-shoulder cleans
10 x BW bar dips
15 x 32kg/70lbs kettle bell swings
40metres x 35kg/77lbs deadball carry
7 minutes 25 seconds

Stretches

50 minutes

The session
Incline bench ... this really challenges my shoulder stability much more than flat bench. 4 x 60kg is a max set for me ...

Deficit deadlifts ... standing on a 2" plate
150kg/330lbs x 3 ... felt very strong in these. Didn't push it to avoid degrading form and aggravating the high hammie tendon attachment. Tendon stayed sweet

BO BB rows ...
110kg/242lbs x 6 ... cheated and put VersaGripps on for these. Makes so much difference at this weight and could really feel the lower lats working

Metcon ... 3 rounds ... target 7 minutes 30 seconds
Over shoulder deadball cleans ... 5 x 35kg ... had it worked out this time. Good hip drive and threw the ball over the shoulder
Bar Dips ... going full range. This was the hardest part for me. Broke sets into 10 ---> 9+1 ---> 6+2+2
KB swings ... 15 x 32kg ... these are easy
Deadball carries ... 35kg x 20 metres out and 20 metres back.
Round 1 complete @ 2 minutes
Round 2 complete @ 4 minutes 30 secs
Round 3 complete @ 7 minutes 25 secs

Overall
Happy with the deads and BB rows
Getting fitter with the metcons
Despite my weak bench I'm doing a lot of chest accessory work and JP commented he can see some good size in my pectacles ...

strong lift brother. Sorry about the issues. Hope it doesn't bother too much.

Thanks Tayd! It's very angry and painful but I still managed to squat with a towel over my shoulders

[fittofattofit]

Wednesday 23rd May 2018

Squat sesh again

Superset
Push presses
10 x bar, 40kg
6, 6, 6 x 45kg/100lbs
with Paused Squats
10 x bar, 40kg, 60kg, 80kg

Squats
5 x 100kg/220lbs
5 x 120kg/264lbs
3 x 130kg/286lbs
3 x 130kg/286lbs
3 x 130kg/286lbs
3 x 130kg/286lbs
3 x 130kg/286lbs
Comfortable triples

Pec deck flyes
10, 10, 10, 10, 10 x 98.5kg/217lbs
10 sec pause for the last rep each set

EZ bar curls
8, 8, 8, 8, 8 x 40kg/88lbs

Stretches

50 minutes




Thursday 24th May 2018

06:30am ... regular rehab session ... 72.7kg/160lbs

Rehab session ... 4 rounds of:
Bulgarian Split squats .... 12 x 16kg/35lbs KB each leg .... rear foot on a box
Single arm cable pull-down and row .... 12 x each arm, kneeling facing the stack and single arm pull-down+row .... shoulder stability, lats, serratus, core
Single leg DB RDLs .... 12 x each leg SL RDL holding a 15kg DB in the opposite hand .... eccentric loading hamstring/glutes
Pallov press .... 12 x each side = standing perpendicular to the stack and press .... shoulder stability, core work
BB tempo RDLs .... 8 x 70kg/154lbs BB RDLs ... 4 second neg, power up ... hams and glutes

30 minutes




Friday 25th May 2018

72.7kg/160lbs

Front Squats with JP

Warm-up
Lateral lunges .... 10 x bar
Paused squats .... 5 x bar x 5 seconds
Assault bike .... 5 calories
Lateral lunges .... 10 x bar
Paused squats .... 5 x bar x 5 seconds
Assault bike .... 5 calories

Front Squats
5 x 50kg/110lbs
5 x 70kg/154lbs
5 x 90kg/198lbs
2 x 100kg/220lbs
4 x 90kg/198lbs
4 x 90kg/198lbs
Bailed on the 3rd rep @ 100kg

Super-set
Walking BB lunges
16 x 70kg/154lbs
14 x 80kg/176lbs
10 x 90kg/198lbs
Felt strong on lunges
with BB Good Mornings
12 x 50kg/110lbs
12 x 60kg/132lbs
12 x 70kg/154lbs
Hammies and glutes

Metcon ... 3 rounds ... Prowlers/walking OH lunges/airbike ... target 9 minutes
Prowler pushes ... 40 metres x 100kg+50kg sled=150kg/330lbs total
Walking DB overhead lunges ... 10 steps x 30lb DB overhead in right hand
Walking DB overhead lunges ... 10 steps x 30lb DB overhead in left hand
Airbike ... 10 calories
Prowler pushes ... 40 metres x 100kg+50kg sled=150kg/330lbs total
Walking DB overhead lunges ... 10 steps x 30lb DB overhead in right hand
Walking DB overhead lunges ... 10 steps x 30lb DB overhead in left hand
Airbike ... 10 calories
Prowler pushes ... 40 metres x 100kg+50kg sled=150kg/330lbs total
Walking DB overhead lunges ... 10 steps x 30lb DB overhead in right hand
Walking DB overhead lunges ... 10 steps x 30lb DB overhead in left hand
Airbike ... 10 calories
Complete @ 11 minutes 5 secs

Stretching

50 minutes

The session
Front squats ... fronts today to avoid tearing up the skin on my back
100kg/220lbs x 2 ... chance today to get a PB with more than a double but I let myself fold forward because my shoulders were dropping. It's there though ... just have to get in there before the shoulders fatigue
90kg/198lbs x 4, 4 back-off sets ... easy

Walking lunges ...
90kg/198lbs x 10 ... as heavy as I've gone and easiest yet. Maybe 100kg lunges some day

Metcon ... 3 rounds of:
Prowler pushes ... 100kg+50kg sled x 40 metres. All unbroken. About 45 seconds a round
Overhead walking lunges ... carrying a 30lb DB overhead. This took a lot of effort to stabilise overhead. Locked my elbows back. 10 steps each arm. Took ~ 90 secs
Assault bike ... 10 cals. Sucks when the legs are smoked after the prowlers and lunges
Round one .... complete @ 3 minutes
Round two .... complete @ 7 minutes 15
Round three .... complete @ 11 minutes 05
Legs had nothing left for the bike at the end

Overall
Loads ion leg work and very happy with the heavy walking lunges
Didn't look like much but legs were smoked and I was shaking like a leaf for the next few hours




Saturday 26th May 2018

Dreads @ home

Airbike warm up
20 cals max effort .... 30 seconds

Deadlifts
10 x 60kg/132lbs
10 x 80kg/176lbs
10 x 100kg/220lbs
10 x 120kg/264lbs
5 x 130kg/286lbs
5 x 150kg/330lbs
5 x 150kg/330lbs
5 x 150kg/330lbs
5 x 150kg/330lbs *vid*
5 x 150kg/330lbs

Stretching

40 minutes

On call for work all day Saturday and Sunday ... was in for 8 hours Saturday and heading out on Saturday evening so squeezed in some late afternoon deads. Trying to just work on load and keeping the form consistent ... I really haven't done a lot of deadlift volume the last 6 months and I feel that I've lost a lot of back thickness + PC and grip strength. Plan is to get some volume in at a moderate weight
Did 5 sets of 5 x 150kg/330lbs
https://youtu.be/P3OvF2WTgGo


I'm still loose on the first pull with the bar path wobbling. I know it's 'Touch and Go' but I'm trying to build strength and size ... I know that I should be doing full re-set singles for working on the technical aspects of the pull

Hope you're all enjoying your weekends!

[fittofattofit]

Monday 28th May 2018

Light squat sesh

Paused Squats
10 x bar, 40kg, 60kg, 80kg

Squats
5 x 100kg/220lbs
5 x 120kg/264lbs
5 x 120kg/264lbs
5 x 120kg/264lbs
5 x 120kg/264lbs
5 x 120kg/264lbs
Didn't push it ... R knee was a little crunchy

Standing B calf raises
10, 10, 10, 10, 10 x 120kg/264lbs
2 sec pause at top and bottom of each rep

Pec deck flyes
10, 10, 10, 10, 10 x 98.5kg/217lbs
10 sec pause for the last rep each set

Seated cable rows
6, 6, 6, 6, 6 x 110kg/242lbs

Stretches

50 minutes

Was supposed to have a push/pull sesh with JP but he bailed so I did a little squat workout instead. Not heavy ... thought about doing a 10 x 120kg finisher but R knee was a little crunchy so left it at that

[fittofattofit]

Thursday 31st May 2018

06:30am ... regular rehab session ... 71.5kg/157lbs

Rehab session ... 4 rounds of:
Bulgarian Split squats .... 12 x 16kg/35lbs KB each leg .... rear foot on a box
Single arm cable pull-down and row .... 12 x each arm, kneeling facing the stack and single arm pull-down+row .... shoulder stability, lats, serratus, core
Single leg DB RDLs .... 12 x each leg SL RDL holding a 15kg DB in the opposite hand .... eccentric loading hamstring/glutes
Pallov press .... 12 x each side = standing perpendicular to the stack and press .... shoulder stability, core work
BB tempo RDLs .... 8 x 80kg/176lbs BB RDLs ... 4 second neg, power up ... hams and glutes

30 minutes




Thursday 31st May 2018

2pm ... Push/pull with JP

Warm-up
2 rounds of:
Inch worms ... 3
Ring row hold ... 30 seconds
Ring holds ... 30 seconds

Bench press
10 x bar
5 x 50kg/110lbs
5 x 60kg/132lbs
3 x 70kg/154lbs
1 x 80kg/176lbs
1 x 85kg/187lbs
1 x 90kg/198lbs
1, 1 x 95kg/209lbs
A bit of 'spotting' @ 95kg

Superset
Suitcase carries
20 metres x two 58kg suitcases=116kg/255lbs total
20 metres x two 68kg suitcases=136kg/300lbs total
20 metres x two 73kg suitcases=146kg/320lbs total
20 metres x two 78kg suitcases=156kg/343lbs total
with AMRAP ring dips
BW x 15
BW x 13
BW x 12
BW x 11
Full range. Happy

Suitcase deadlifts
3 x two 78kg suitcases=156kg/343lbs total
3 x two 78kg suitcases=156kg/343lbs total
3 x two 78kg suitcases=156kg/343lbs total
Felt great ... really felt the hip drive

Metcon ... 3 rounds ... 2/6/9 ... rope climbs/deadball cleans/burpees ... target 8 minutes
2 x 5m/16ft rope climbs
6 x 35kg/77lbs deadball over-shoulder cleans
9 x burpees
2 x 5m/16ft rope climbs
6 x 35kg/77lbs deadball over-shoulder cleans
9 x burpees
2 x 5m/16ft rope climbs
6 x 35kg/77lbs deadball over-shoulder cleans
9 x burpees
7 minutes 56 seconds

Stretches

50 minutes

The session
Bench press ... bench sucks
90kg/198lbs x 1 ... OK
95kg/209lbs x 1, 1 ... hmmmm. JP's spot got me over my sticking point so it didn't really count. Helluva negative rep though

Suitcase carries ... with these ... the handles weigh 8kg each and plates are loaded on the ends ...
20117009_1424616527608079_3544841546130899608_o by Andrew, on Flickr
Two x 78kg 'suitcases'=156kg/343lbs x 20 metres ... used VersaGripps for these. Unbroken

Suitcase deadlifts ...
Two x 78kg 'suitcases'=156kg/343lbs x 3 x 3 ... felt great. Really felt the glute drive kicking in for lockout
Makes me think a trap bar might be a good investment for my home gym

Metcon ... 3 rounds of:
rope climbs ... to 5 metres and tap the bar. 2 reps
deadball cleans ... deadballs cleaned over the shoulder ... 35kg x 6
burpees ... CrossFit style ... 9 reps
Round one ... complete @ 2 minutes
Round two ... complete @ 4 minutes 30 seconds
Round three ... complete @ 7 minutes 56
Needed to catch my breath before doing the rope climbs
Went full CrossFit at the end = shirt off and rolling on the concrete to cool down

Overall
Bench is getting better but still hard, hard work
Really happy with the 'suitcase' deads
Always die on the metcon ...




Friday 1st June ... first day of Winter

72.1kg/158lbs ... Metcon @ home

Metcon @ CFNA with John
Partner workout

150 x wall balls ... alternating sets of 15 x 14lbs Me/15 x 20lbs John

10 x chests-to-bar ... sets of 5 each

50 cleans + front squats ... alternating sets of 5 x 60kg FSs

10 x chests-to-bar ... sets of 5 each

50 box jumps ... sets of 15+10 each jumps onto 18" bench

10 x chests-to-bar ... sets of 5 each

50 T2B ... sets of 10+5+5+5 each

10 x chests-to-bar ... sets of 5 each

50 OH Squats ... 10+10+5 x bar Me/10+10+5 x 50kg John

100 cals on the air bike ... alternating rounds of 10 cals

29 minutes 50 seconds

Good pecs and triceps DOMS from yesterday's session
Had a good training session with John ... a partner workout, so a target for time with us breaking up the reps. John went heavier than me on the wall balls and the overhead squats. My heart was pumping and I had no breath left ... went full CrossFit again rolling around on the garage floor

Got early morning squats with JP tomorrow morning

TGIF!



Saturday 2nd June 2018

72.3kg/159lbs

Squats with JP

Warm-up
Assault bike .... 10 calories
Backward lunges .... 10 x BW
Assault bike .... 10 calories
Forward lunges .... 10 x BW
Paused squat .... BW x 30 seconds
Banded side steps .... 10 steps each side
Paused squat .... BW x 30 seconds
Banded side steps .... 10 steps each side

Squats
10 x 60kg/132lbs
8 x 80kg/176lbs
6 x 100kg/220lbs
5 x 120kg/264lbs
MF x 140kg/308lbs
5 x 130kg/286lbs
5 x 130kg/286lbs
3, F x 130kg/286lbs
Felt very stiff this morning
Unracked 140kg but never squatted
Fatigued @ 130kg

Super-set
Prowler pushes
Prowler pushes ... 40 metres x 150kg+50kg sled=200kg/440lbs total
Prowler pushes ... 40 metres x 150kg+50kg sled=200kg/440lbs total
Prowler pushes ... 40 metres x 150kg+50kg sled=200kg/440lbs total
Calves and hams burning
with bar humps
10 x 120kg/264lbs BB glute bridge
10 x 120kg/264lbs BB glute bridge
10 x 120kg/264lbs BB glute bridge
Hams and glutes

Metcon ... 3 rounds ... 21-15-9 ... front squats/deadlifts ... target 7 minutes
21 x 40kg/88lb Front squats
21 x 100kg/220lbs deadlifts
15 x 40kg/88lb Front squats
15 x 100kg/220lbs deadlifts
9 x 40kg/88lb Front squats
9 x 100kg/220lbs deadlifts
45 x 100kg deads + 45 x 40kg FSs
Complete @ 9 minutes 10 secs

Stretching

50 minutes

The session
Squats ... 7:30am start on a Saturday morning so stiff as a board. Squats felt heavy
120kg/264lbs x 5 ... felt heavy but no problem with 5 deep quality reps
140kg/308lbs x MF ... ha, walked this out and stood there for 30 secs before re-racking. Should have got to 150 x 5 normally
130kg/286lbs x 5, 5, 3 ... good deep reps with good rebound first two sets. One minute rest between sets ... 3rd set felt very slow. Ground to a halt on rep 4 and dumped the bar

Prowler push/bar hump superset ...
Prowler push ... was superheavy with 150kg+50kg sled. 20 metres out (slight downhill) then 20 m back (uphill)
Went 20m+20m; 20m+10m+10m; 20m+20m ... calves and hams get loaded up = real power movement
Bar humps ... 120kg/264lbs BB x 10 glute ham bridges. Pause at the top of each rep ... burning the hams and glutes
Great superset pairing power movement,ents for glutes, hams and calves

Metcon ... 21/15/9 ... front squats/deadlifts ... 7 minute target
Round 1 ... Front squats 40kg x 21 unbroken. Deads 100kg x 7+5+5+4 ... painful glute and erector pump
Round 2 ... Front squats 40kg x 8+7. Deads 100kg x 6+5+4 ...
Round 3 ... Front squats 40kg x 9 unbroken. Deads 100kg x 3+3+3 ...
Back was tightasfuk for the deads
JP reassessed and called for a 9 minute target ... still got beaten

Overall
Stiff and probably too fried from last evening's session and only 14 hours recovery time
Should have got 150kg/330lbs x 5 on squats ... that's been a regular 5RM for me
Prowlers are such a good exercise though
Happy with my front squats (light) but died on the deads

Having PWO egg and bacon muffins and coffee now

[fittofattofit]

Monday 4th June 2018

Quickie Squat sesh

Paused Squats
10 x bar, 40kg, 60kg, 80kg

Squats
5 x 100kg/220lbs
5 x 120kg/264lbs
3 x 130kg/286lbs
3 x 130kg/286lbs
3 x 130kg/286lbs
3 x 130kg/286lbs
3 x 130kg/286lbs
Comfortable triples

Standing BB calf raises
10, 10, 10, 10, 10 x 130kg/286lbs
2 sec pause at the top

Pec deck flyes
10, 10, 10, 10, 10 x 101kg/222lbs
10 sec hold last rep each set

Stretches

50 minutes

I'm on-call for Monday night again so snuck out from work for another quickie squat sesh. Comfortable reps at 130kg after bailing on 140 on Saturday. Will probably squat again on Wednesday .... maybe 5 x 5 x 130kg




Tuesday 5th June 2018

Push/pull with JP .... 72.9kg/160.4lbs

Warm-up
2 rounds of:
Banded rear delt reverse flyes ... 12
Banded straight arm lat pull-downs ... 12
Standing

Incline bench press
12 x bar
8 x 40kg/88lbs
6 x 50kg/110lbs
5 x 60kg/132lbs
5 x 65kg/143lbs
5 x 65kg/143lbs
5 x 65kg/143lbs
Inclines suck

Then superset
Incline bench chest supported rows
12 x 70kg/154lbs
8 x 80kg176lbs
8 x 90kg/198lbs
8 x 90kg/198lbs
with bar dips
12 x BW
6 x BW+16kg/35lbs
6 x BW+16kg/35lbs
6 x BW+16kg/35lbs
Rows easy; dips OK

tri-set
Single arm DB bench
12 x 15kg/33lbs each arm
8 x 17.5kg/39lbs each arm
8 x 17.5kg/39lbs each arm
with single arm suitcase deadlifts
8 x 48kg suitcase/106lbs R then L
8 x 58kg suitcase/128lbs R then L
8 x 58kg suitcase/128lbs R then L
with single arm 'suitcase' farmers' walks
10 metres x 48kg suitcase/106lbs R then L
10 metres 58kg suitcase/128lbs R then L
10 metres 58kg suitcase/128lbs R then L
Strong core work!

Metcon ... 3 rounds ... push-ups/rope climbs/ab-mat sit-ups ... target 8 minutes
15 x push-ups ... cash in
3 x 5m/16ft rope climbs
21 x ab-mat sit-ups
2 x 5m/16ft rope climbs
15 x ab-mat sit-ups
1 x 5m/16ft rope climbs
9 x ab-mat sit-ups
15 x push-ups ... cash out
6 minutes 55 seconds

Stretches

50 minutes

The session
Incline bench ... challenges my shoulder stability. 5 x 65kg is a good set for me

Incline bench chest supported BB rows ...
90kg/198lbs x 8 ... strict. Easy weight

Single armed Tri-set
Single arm DB presses ... difficult to stabilise but OK if I rebound from the bottom of the press. Always fear I'm going to drop it on my head ...
Single arm 'suitcase' deadlifts ... lots of core stabilisation. Breathless from maintaining the valsalva
Single arm 'Suitcase' farmers' walks ... more core stability. 58kg easy weight

Metcon ... 3 rounds ... target 8 minutes
Push-ups to cash in ... broken 10+5
Rope climbs ... 3/2/1
Ab-mat sit-ups ...21/15/9 ... started to cramp at the 15 so changed form from a 'crunch' to a 'hip flexor' movement. All unbroken
Push-ups to cash out ... broken 5+5+5
Complete @ 6 minutes 55 secs

Overall
Pretty light session. Rope climbs are getting easier




Wednesday 6th June 2018

Squattery

Paused Squats
10 x bar, 40kg, 60kg, 80kg

Squats
5 x 100kg/220lbs
5 x 120kg/264lbs
5 x 130kg/286lbs
5 x 130kg/286lbs
4 x 130kg/286lbs
4 x 130kg/286lbs
4 x 130kg/286lbs
Added reps

Seated cable rows
8, 8, 7, 7, 7 x 110kg/242lbs
pause at the top and slow neg

EZ bar curls
8, 8, 8, 8, 8 x 40kg/88lbs
3 sec neg each rep

Standing rope behind the neck triceps extensions
10, 9 x 80lbs
12, 11, 9 x 70lbs

Stretches

50 minutes

Squats feeling pretty easy @ 130.




Thursday 7th June 2018

06:30am ... regular rehab session ... 73.5kg/161lbs

Rehab session ... 4 rounds of:
Reverse lunges .... 12 x 16kg/35lbs KB each leg .... front foot on a 8" box
Single arm standing cable press .... 12 x each arm, facing away from the stack and single arm press .... shoulder stability, lats, serratus, core
Single leg cable RDLs .... 12 x each leg SL RDL holding a cable in the opposite hand .... eccentric loading hamstring/glutes
Deadbugs (holding a cable overhead) .... 12 x dead bugs lying on a bench holding onto a cable .... shoulder stability, core work
Swiss ball hamstring curls .... 10 reps x feet on a swiss ball and curl ... 4 count negative ... hams! Continuous TuT

30 minutes




Friday 8th June 2018

Squats with JP

Warm-up
Pause squats ... 5 x 5 secs x bar
Front rack stretch ... 20 seconds
Pause squats ... 5 x 5 secs x bar
Front rack stretch ... 20 seconds

Front squats
10 x bar
5 x 50kg/110lbs
5 x 60kg/132lbs
3 x 80kg/176lbs
3 x 90kg/198lbs
3 x 100kg/220lbs PR

Superset
Farmers' walk
40 metres x two 58kg suitcases=116kg/255lbs total
40 metres x two 68kg suitcases=136kg/300lbs total
40 metres x two 78kg suitcases=156kg/343lbs total
with reverse BB lunges
16 x 60kg//132lbs
10 x 80kg/176lbs
8 x 90kg/198lbs
Felt strong

Metcon ... scaled CrossFit regional 18.5 ... time limit 17 minutes
30 x hand release push-ups
30 x hanging knees-to-elbow
30 cals x assault bike
30 x box step-overs holding two 17.5kg/38lb DBs
30 metres x lunges holding two 17.5kg/38lb DBs in the rack position
15 minutes 55 seconds

Stretches

50 minutes

The session
Front squats ... best before was 100kg x 2 but I've always folded on the 3rd rep and dumped it
90kg/198lbs x 3 ... comfortable
100kg/220lbs x 3 ... My weakness is in keeping my arms up in the rack position because of my shoulders so I focussed on squatting quickly and not holding onto the bar too long. PR .... could have got a 4th

Reverse BB lunges ...
90kg/198lbs x 8 ... felt strong (but I'm always scared I'm one bad lunge from rolling out my knee)

Farmer's walks ... with the 'suitcases'.
156kg/343lbs total x 20 metres out/20 metres back ... used the VersaGrips ... love these

Metcon ... 'scaled' version of the Crossfit regional 18.5 challenge 'Filthiest 50' ... 17 minutes Time-cap
30 x hand release push ups ... broken 15+5+5+5 ... complete @ 1 minute 20
30 x hanging 'knees-to-elbow' ... broken 10+7+5+4+4 ... complete @ 7 minutes
30 cals x assault bike ... first 20 cals in 1 minute then next 10 in another minute ... complete @ 9 minutes 15
30 x stepovers ... step over a 24" box holding onto two 17.5kg DBs. Legs were dead for this. Broken into 5s
30m x lunges ... holding two DBs in rack position ... complete @ 15 minutes 55 secs
Wheredafuk did the time go!
Need to work on my KTEs/TTBs etc ... definitely need to get some co-ordination happening
Set a great pace on the air bike for the first 20 cals but the died ... legs were burning out. Unresolved stamina issues
Stepovers were just hard on the legs
Lunges were OK cos I just wanted to finish

Overall
Happy with a good 3RM on the front squats
Like Farmer's walks
Metcon sucked. Can do better

[fittofattofit]

Saturday 9th June 2018

73.1kg/161lbs ... Dreads @ gym

Deadlifts
10 x 60kg/132lbs
10 x 100kg/220lbs
10 x 120kg/264lbs
5 x 140kg/308lbs
3 x 150kg/330lbs
1 x 160kg/352lbs
1 x 170kg/374lbs
5 x 140kg/308lbs
5 x 140kg/308lbs
5 x 140kg/308lbs
5 x 140kg/308lbs
170kg heaviest pull for a long time

push presses
10 x bar, 30kg, 40kg
6, 6, 6, 6, 6 x 45kg/100lbs

pec deck flyes
8, 8, 8, 8, 8 x 101kg/222lbs

seated cable rows
6, 6, 6, 6, 6 x 110kg/242lbs

’box jumps’
10, 20, 20 x 24”

Stretching

60 minutes

On call for work tonight and tomorrow (Saturday and Sunday). Can’t do much so may as well get some load work done ... did deadlifts at the gym and then some back and chest
Did 5 sets of 5 x 140kg/308lbs but first set felt so good I wanted to test a few singles. Was very happy to get an easy 170kg/374lbs ... probably my heaviest pull for a year

Back was feeling pumped so took a selfie ... thought I was looking thick but damn, I’ve still got a spare tyre and I’m only 161lbs

Back getting thicker by Andrew , on Flickr
Sucks being a short-@rse

[fittofattofit]

Sunday 10th June 2018

Squats @ gym

Paused Squats
10 x bar, 40kg, 60kg, 80kg

Squats
5 x 100kg/220lbs
5 x 120kg/264lbs
5 x 130kg/286lbs
5 x 130kg/286lbs
5 x 130kg/286lbs *vid*
5 x 130kg/286lbs *vid*
5 x 130kg/286lbs

stretches

30 minutes

Only had half an hour so nothing but squats today
Did 5 x 5 x 130kg/286lbs and took a couple of vids to check my form

Rear quarter view
https://youtu.be/ng9AHBdknZI


Side view
https://youtu.be/0KJui9BROBw


130kg is feeling comfortable but I think that I still tend to get a little forward on some of the reps and I thought on the side view the bar path looked wobbly. Will work at 5 x 5 x 130kg for a few more weeks to iron out my form before doing triples @ 135kg
Still on-call tonight but tomorrow is a public holiday ... starting the day with a 7:30am push/pull session with JP

[fittofattofit]

Monday 11th June 2018

Push/pull with JP .... 73.4kg/161.5lbs

Warm-up
2 rounds of:
Inchworms ... 3
Hollow holds ... 20 seconds
Single arm ring archer rows ... 8 each side

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

Then superset
Pendlay rows
12 x 60kg/132lbs
8 x 90kg/198lbs
5 x 100kg/220lbs
3 x 110kg/242lbs
3 x 110kg/242lbs
3rd rep loose but feeling strong
with bar dips
10 x BW
5 x BW+16kg/35lbs
3 x BW+21kg/46lbs
3 x BW+21kg/46lbs
Good dips

Super-set
Deficit deadlifts ... standing on 3" plate
8 x 110kg/242lbs
5 x 130kg/286lbs
5 x 140kg/308lbs
5 x 140kg/308lbs
5 x 140kg/308lbs
with ring push-ups
10 x BW
10 x BW
10 x BW
Pause and hold at the top of each rep

Metcon ... 12/9/6 ... rower/burpees/dead ball cleans/dead ball carries ... target 9 minutes
12 cals ... Concept 11 rower
12 ... burpees
12 x 35kg/77lbs ... over shoulder deadball cleans
30 metres x 35kg/77lbs deadball carry
9 cals ... Concept 11 rower
9 ... burpees
9 x 35kg/77lbs ... over shoulder deadball cleans
30 metres x 35kg/77lbs deadball carry
6 cals ... Concept 11 rower
6 ... burpees
6 x 35kg/77lbs ... over shoulder deadball cleans
30 metres x 35kg/77lbs deadball carry
9 minutes 05 seconds

Stretches

50 minutes

The session
Pretty tired ... was 'on-call' last night and had to go into the hospital from 6 to 9pm and then back again from 10-12. Only had a few hours sleep before fronting up for the session
Bench ... 85kg is an absolute 3RM. Pathetic but I'm sure I'll feel it

Pendlay BB rows ...
100kg/220lbs x 5 ... strict. Pretty easy
110kg/242lbs x 3, 3 ... strict first two reps each set but looser on the 3rd. Glutes and erectors working overtime

Deficit deadlifts ... standing on a 3" plate
140kg/308lbs x 5, 5, 5 ... erectors were burning but lifts felt good. Felt that my form was on spot

Metcon ... 3 rounds ... target 9 minutes
Rower ... always feel strong on this if I use my lats more than legs
Burpees ... all unbroken (but I really, really hate them)
Deadball over shoulder cleans ... pick up a 35kg deadball, clean it over the shoulder, repeat.
Finish by carrying the deadball 30 metres
Round 1 complete @ 3 minutes 55 secs
Round 2 complete @ 7 minutes 30 secs
Round 3 complete @ 9 minutes 05 secs

Overall
Happy with the pendlays and deadlifts
OK with the metcon ... missed the target
Bench just sucks

[fittofattofit]

Tuesday 12th June 2018

Squats @ gym

push presses
10 x bar, 30kg, 40kg
6, 6, 6 x 45kg/100lbs

Paused Squats
10 x bar, 40kg, 60kg, 80kg

Squats
5 x 100kg/220lbs
5 x 120kg/264lbs
5 x 130kg/286lbs
5 x 130kg/286lbs
5 x 130kg/286lbs
5 x 130kg/286lbs
5 x 130kg/286lbs

pec deck flyes
8, 8, 8, 8, 8 x 101kg/222lbs

V handle pull-downs to chest
7, 7, 7, 6, 5 x 80kg/176lbs
Serratus and upper chest

Standing rope triceps extensions
10 x 100lbs ...
10 x 90lbs ...
11 x 80lbs ...
12 x 70lbs ...
14 x 60lbs
Long head of triceps

Stretches

50 minutes

Comfortable Squats




Wednesday 13th June 2018

74kg/163lbs ... Back day

Deadlifts
10 x 60kg/132lbs
10 x 100kg/220lbs
5 x 120kg/264lbs
1 x 140kg/308lbs
1 x 160kg/352lbs

CGBP
5, 5, 5, 5, 5 x 60kg/132lbs

Seated cable rows
6, 6, 6, 6, 6 x 110kg/242lbs

EZ bar curls
8, 8, 8, 8, 8 x 40kg/88lbs
3 sec neg each rep

Push-up ... feet on a bench
5 x 5
hitting upper chest

Stretching

60 minutes




Rehab session tomorrow morning then round 2 a few hours later for squats with JP

[pastorpritch]

Good work man, looks like a nice two day whole body pump

[fittofattofit]

Good work man, looks like a nice two day whole body pump

Thanks PP ... training is feeling good at the moment and I feel like I'm finally getting some regular hypertrophy work done




Thursday 14th June 2018

06:30am ... regular rehab session ... 73.9kg/162.8lbs

Rehab session ... 4 rounds of:
Reverse lunges .... 12 x 16kg/35lbs KB each leg .... front foot on a 8" box
Single arm standing cable press .... 12 x each arm, facing away from the stack and single arm press .... shoulder stability, lats, serratus, core
Single leg cable RDLs .... 12 x each leg SL RDL holding a cable in the opposite hand .... eccentric loading hamstring/glutes
Deadbugs (holding a cable overhead) .... 12 x dead bugs lying on a bench holding onto a cable .... shoulder stability, core work
Swiss ball hamstring curls .... 12 reps x feet on a swiss ball and curl ... 4 count negative ... hams! Continuous TuT

30 minutes




Thursday 14th June 2018

10:30am ... Squats with JP ... 'Birthday WOD'

Warm-up
Banded side steps ... 7 each way
Squat complex ... bar x 10 sec pause + 5 speed reps
Banded side steps ... 7 each way
Squat complex ... bar x 10 sec pause + 5 speed reps

Squats
5 x 60kg/132lbs
5 x 80kg/176lbs

Squat triple complex ... 3 sec pause + 2 speed reps
100kg/220lbs ... 3 sec pause squat + 2 speed reps
120kg/264lbs ... 3 sec pause squat + 2 speed reps
130kg/286lbs ... 3 sec pause squat + 2 speed reps
140kg/308lbs ... 3 sec pause squat + 2 speed reps
140kg/308lbs = pause squat PR!

Superset
walking BB lunges
16 x 60kg/132lbs
12 x 80kg/176lbs
10 x 90kg/198lbs
Lunges feeling strong
with BB Good Mornings
10 x 60kg//132lbs
10 x 60kg//132lbs
10 x 60kg//132lbs
Focussing on hamstring stretch

Superset
GHD sit-ups/GHD glute-ham raises
10 x GHD sit-ups + 10 second hold
10 x GHD glute-ham raises + 10 second hold
10 x GHD sit-ups + 10 second hold
10 x GHD glute-ham raises + 10 second hold

Metcon ... Birthday WOD ... target 7 minutes
57 calories on the assault bike, broken with ...
5 x 40kg/88lbs Front squats EMOM
14 cals assault bike (14) ... minute 1
5 x 40kg FS (5)
8 cals assault bike (22) ... minute 2
5 x 40kg FS (10)
7 cals assault bike (29) ... minute 3
5 x 40kg FS (15)
8 cals assault bike (36) ... minute 4
5 x 40kg FS (20)
8 cals assault bike (43) ... minute 5
5 x 40kg FS (25)
8 cals assault bike (51) ... minute 6
5 x 40kg FS (30)
8 cals assault bike (57) ... minute 7
7 minutes 0 seconds

Stretches

50 minutes

The session
Squat triple complex ... pause squat for a 3 count, then two speed reps ...
120kg/220lbs x 3 ... surprised how easy the pause felt
130kg/286lbs x 3 ... felt great
140kg/308lbs x 3 ... no trouble at all with the pause! I'm pretty sure this is a PR for a paused squat for me

Walking BB lunges ...
90kg/198lbs x 10 ... felt light after the paused squats.

GHD sit-ups ... 10 reps x full range 'CrossFit style' + 10 second horizontal hold
On the roof!
GHD sit-up by Andrew, on FlickrGHD sit-ups on the roof by Andrew, on Flickr

GHD glute ham raises ... 10 reps x full range + 10 second horizontal hold. Hams were on the verge of cramping!

Metcon ... 'Birthday WOD' ... 7 minutes target
It's a CrossFit tradition to do a WOD with some scheme that involves 'reps x age' ... it sucks to be turning 57
The plan was 57 calories on the assault bike, broken up by 5 Front squats Every Minute on the Minute
Front squats were light @ 40kg/88lbs but legs were fatiguing getting off the bike ... once I started the EMOM squats 5 reps took 30 secs so I only had 30 secs back on the bike
Pedalled furiously for the last round to get my 57 calories on the air bike in at 7 minutes on the button!
I went full CrossFit and was gasping at the end
JP posted this on his IG ... I had no idea but John snapped it and sent it to me
Birthday WOD aftermath by Andrew, on Flickr

Overall
Very happy with the 3pps paused squat
Walking lunges @ 90kg felt light enough after the squats
Metcon fried me
Great session all round and had an hour long deep tissue massage in the afternoon

[fittofattofit]

Friday 15th June 2018

Back day

Deadlifts
10 x 60kg/132lbs
10 x 100kg/220lbs
5 x 120kg/264lbs
1 x 140kg/308lbs
1 x 150kg/330lbs
1 x 160kg/352lbs
1 x 170kg/374lbs
1 x 170kg/374lbs *vid*

Pec deck flyes
10, 10, 9, 8, 8 x 103kg/227lbs

Seated cable rows
6, 6, 6, 6, 6 x 110kg/242lbs

Stretching

45 minutes

Had a chance for a late afternoon session ... wanted to do some deads but hams were a bit toasty from yesterday's training so I didn't want to overdo it. Kept the volume down and just stuck to singles on the heavier sets to try and get my head comfortable with a pull @ 170kg//374lbs
Took a vid of the 2nd rep
https://youtu.be/bK14jpgtBt0


Still weak and wobbly but the main thing was no MFs
Have a good weekend guys!

[fittofattofit]

Saturday 16th June 2018

Squats @ home

Assault bike warm up
20 cals/30 seconds

Stretches

Paused Squats
10 x bar, 40kg, 60kg, 80kg

Squats
5 x 100kg/220lbs
5 x 120kg/264lbs
5 x 130kg/286lbs
5 x 130kg/286lbs
5 x 130kg/286lbs *vid*
5 x 130kg/286lbs *vid*
5 x 130kg/286lbs

Stretches

45 minutes

Had to work today until 3pm and then was being picked up for dinner at 5:30 so got in a quick squat session at home. Usual story = took some vids to check form. Becoming more comfortable @ 130kg but still not as consistent as I'd like ... first squat is only just parallel but I always feel like my better squats are deeper and get more rebound. Vids today were:

Rear quarter view
https://youtu.be/QaUSQ7dj0oY


Side view
https://youtu.be/gBSb1hp7SNk


Feel that I need to focus on staying back on my heels and finding that rebound





Sunday 17th June 2018

Birthday WOD .... 57 FFS

Birthday WOD = partner workout with John
Assault bike ... alternating 10 cals each ... 2 minutes, then ...
Ring rows ... alternating 10 reps each, then ...
Ring dips ... alternating 10 reps each, then ...
Hanging Toes-to-bar ... alternating 10 reps each, then ...
Repeat ... until 200 total calories on the assault bike

Completed 5 rounds with calories 49+44+42+42+23

One armed farmers' walk
40kg/88lb kettle bell x 15 metres each arm
5 rounds

stretching

45 minutes

Had a birthday WOD session with John ... very cold morning (48ºF) @ 8am but didn't take long to warm up
Assault bike is always a killer ... did 10 reps max effort each but with the change over we got 40+ cals in each 2 minute block
Ring rows were done with feet on a box, so harder than I thought it would be. TTB suck. Finished in ~25 minutes ... was overheating and shirtless at the end. John said that I was looking the biggest and leanest he'd seen me! Don't know that that was true but it was a nice thought on my birthday
Did some farmers' walks with a KB in one hand for some solid core work at the end. Had a PWO coffee and muffins and then adjourned for a nice lunch in a Greek restaurant with two lovely ladies




Monday 18th June 2018

Squats @ gym

pec deck flyes
10, 8, 8, 8, 8 x 103kg/227lbs
10 sec hold last rep each set

Paused Squats
10 x bar, 40kg, 60kg, 80kg

Squats
5 x 100kg/220lbs
5 x 120kg/264lbs
5 x 130kg/286lbs
5 x 130kg/286lbs
5 x 130kg/286lbs
5 x 130kg/286lbs
5 x 130kg/286lbs
getting easier

standing BB calf raises
10, 10, 10, 10, 10 x 130kg/286lbs
3 sec pause at the top of each rep

seated cable rows
6, 6, 6, 6, 6 x 110kg/242lbs
slow neg

Stretches

50 minutes

Snuck in another squat session ... I'm enjoying the squats and 5 x 5 x 130kg is feeling more and more natural. Will stick at this for another few weeks
Push/pull session with JP in a few hours time




Tuesday 19th June 2018

Push/pull with JP

Warm-up
2 rounds of:
Single arm ring archer rows ... 8 each side
Inchworms ... 5
Side planks ... 20 seconds each side

Incline bench press
12 x bar
8 x 50kg/110lbs
5 x 60kg/132lbs
4 x 70kg/154lbs
4 x 70kg/154lbs
4 x 70kg/154lbs

Superset
BO BB rows (Yates rows)
12 x 70kg/154lbs
8 x 90kg/198lbs
6 x 110kg/242lbs
12 x 110kg/242lbs (VersaGripps)
A bit of body English the last few reps
with ring dips
12 x BW
12 x BW
11 x BW
10 x BW
Tris burning

Superset
Single arm 'suitcase' deadlifts + single arm farmers' walk
60kg/132lbs x 6 single arm deadlift + 20 metres single arm farmer's walk, each arm
60kg/132lbs x 6 single arm deadlift + 20 metres single arm farmer's walk, each arm
60kg/132lbs x 6 single arm deadlift + 20 metres single arm farmer's walk, each arm
with DB benching
13 x two 30lb DBs
15 x two 30lb DBs
17 x two 30lb DBs AMRAP
So weak!

Metcon ... 5 x 5 ... deads/burpees ... target 5 minutes
5 x 100kg/220lbs deadlifts
5 x burpees
5 x 100kg/220lbs deadlifts
5 x burpees
5 x 100kg/220lbs deadlifts
5 x burpees
5 x 100kg/220lbs deadlifts
5 x burpees
5 x 100kg/220lbs deadlifts
5 x burpees
3 minutes 55 seconds

Stretches

50 minutes




Thursday 21st June 2018

06:30am ... regular rehab session

Rehab session ... 4 rounds of:
Reverse lunges .... 12 x 16kg/35lbs KB each leg .... front foot on a 8" box
Single arm standing cable press .... 12 x each arm, facing away from the stack and single arm press .... shoulder stability, lats, serratus, core
Single leg cable RDLs .... 12 x each leg SL RDL holding a cable in the opposite hand .... eccentric loading hamstring/glutes
Deadbugs (holding a cable overhead) .... 12 x dead bugs lying on a bench holding onto a cable .... shoulder stability, core work
Swiss ball hamstring curls .... 12 reps x feet on a swiss ball and curl ... 4 count negative ... hams! Continuous TuT

30 minutes




Friday 22nd June 2018

Squats with JP ... 74.1kg

Warm-up
Banded side steps ... 7 each way
Glute bridges ... 10 x BW
Speed Squats ... 10 x bar
Banded side steps ... 7 each way
Glute bridges ... 10 x BW
Speed Squats ... 10 x bar

Squats ... 1RM
5 x 60kg/132lbs
5 x 80kg/176lbs
5 x 100kg/220lbs
3 x 120kg/264lbs
3 x 130kg/286lbs
1 x 140kg/308lbs
1 x 150kg/330lbs
1 x 155kg/341lbs
1 x 160kg/352lbs
1 x 165kg/363lbs = PR!
F x 167.5kg/368lbs
3rd time I've hit 165kg but first since 4th May 2015!
Had a new PR in me but head messed it

Superset
Front squats
10 x 60kg/132lbs
5 x 80kg/176lbs
5 x 80kg/176lbs
5 x 80kg/176lbs
Biceps were cramping in the rack position
Single leg glute bridges
8 x BW+50lbs each leg
8 x BW+50lbs each leg
8 x BW+50lbs each leg

Superset
BB Good Mornings
10 x 60kg/132lbs
10 x 60kg/132lbs
10 x 60kg/132lbs
Focussing on hamstring stretch
with Hanging L sits
20 secs
20 secs
20 secs
Core

Metcon ... 15-12-9 ... Assault bike/walking DB lunges/ab-mat sit-ups ... target 5 minutes
15 cals assault bike
15 x two 50lb DB walking lunges
15 x ab-mat sit-ups
12 cals assault bike
12 x two 50lb DB walking lunges
12 x ab-mat sit-ups
9 cals assault bike
9 x two 50lb DB walking lunges
9 x ab-mat sit-ups
6 minutes 10 seconds

Stretches

50 minutes

The session
Squats ... 1RM ...
150kg/330lbs and 155kg/341lbs x 1 ... easy
160kg/352lbs x 1 ... great feeling rep = deep with good rebound. Kept my breath locked tight throughout
165kg/363lbs x 1 ... folded slightly forward but rescued it from the hole. Surprisingly easy. Equal PR ... 3rd time ever but first since 5th May 2015!
167.5kg/368lbs x F ... lost my tightness and dumped the bar behind. Should have got it but was very happy

Front squats ... was going to do 10s
80kg/176lbs x 5 ... biceps were cramping in the rack position so stuck to 5s

Metcon ... 15-12-9 ... 5 minutes target
Assault bike ... knew 36 cals on the bike would take 3 minutes (if I was not to overdo it and lose my breath) ... 5 minute target was always going to be tough
Walking DB lunges ... quads could feel it
Round 1 ... 15s ... complete @ 2 minutes 30
Round 1 ... 12s ... complete @ 4 minutes 30
Round 1 ... 9s ... complete @ 6 minutes 10

Overall
Very happy with a 3 year squat PR!

[fittofattofit]

Saturday 23rd June 2018

Back work @ gym

Deadlifts
10 x 60kg132lbs
10 x 80kg176lbs
10 x 100kg/220lbs
5 x 120kg/264lbs
5 x 140kg/308lbs
1 x 150kg/330lbs
1 x 160kg/352lbs
Felt heavy today

seated cable rows
6, 6, 6, 6, 6 x 110kg/242lbs
slow neg

Stretches

45 minutes

Limited time to train so did some deads and cable rows. Felt really tired ... deads felt heavy so took it as a sign to go easy





Sunday 24th June 2018

Squats @ gym

Superset
Push presses
10 x bar, 30kg, 40kg
8, 8, 8 x 45kg/100lbs
with Paused Squats
10 x bar, 40kg, 60kg, 80kg

Squats
5 x 100kg/220lbs
5 x 120kg/264lbs
3 x 130kg/286lbs
3 x 130kg/286lbs
3 x 130kg/286lbs
130kg felt heavy today so 3 x 3

Superset
pec deck flyes
10, 8, 8, 8, 8 x 103kg/227lbs
10 sec hold last rep each set
with horizontal hack machine calf raises
24, 18, 15, 15, 15 x 240lbs

Stretches

45 minutes

Daughter no. 1 moved out of the house over the weekend so I spent the day assembling Ikea furniture. Now I'm stuck in this big house with an old smelly dog. Did some squats before heading over with the Allen keys but things felt heavy so stuck to a 3 x 3 rather than a 5 x 5 ... not surprising after a max effort squat day on Friday




Monday 25th June 2018

Push/pull with JP

Warm-up
2 rounds of:
Ring dip hold ... 20 seconds
Ring row hold ... 20 seconds
Ring hold ... 20 seconds

Bench press
12 x bar
8 x 50kg/110lbs
6 x 60kg/132lbs
5 x 70kg/154lbs
4 x 80kg/176lbs
4 x 80kg/176lbs
4 x 80kg/176lbs

Superset
'suitcase' deadlifts + farmers' walk
with Bar dips
Two 50kg/110lbs suitcases=100kg/220lbs ... deadlift + 15 metres farmer's walk
Bar dips ... 12 x BW
Two 50kg/110lbs suitcases=100kg/220lbs ... deadlift + 15 metres farmer's walk
Bar dips ... 12 x BW+12kg/27lbs
Two 60kg/132lbs suitcases=120kg/264lbs ... deadlift + 15 metres farmer's walk
Bar dips ... 8 x BW+17kg/38lbs
Two 60kg/132lbs suitcases=120kg/264lbs ... deadlift + 15 metres farmer's walk
Bar dips ... 8 x BW+17kg/38lbs
Two 70kg/154lbs suitcases=140kg/308lbs ... deadlift + 15 metres farmer's walk
Bar dips ... 6 x BW+21kg/46lbs
Two 70kg/154lbs suitcases=140kg/308lbs ... deadlift + 15 metres farmer's walk
Bar dips ... 6 x BW+21kg/46lbs
Two 80kg/176lbs suitcases=160kg/352lbs ... deadlift + 15 metres farmer's walk
Bar dips ... 6 x BW+21kg/46lbs
Two 80kg/176lbs suitcases=160kg/352lbs ... deadlift + 15 metres farmer's walk
Bar dips ... 6 x BW+21kg/46lbs
Lats and tris smashed

Metcon ... 15-12-9 ... pull-ups/push-ups/air bike ... target 7 minutes
15 bar pull-us
15 push-ups
15 cals assault bike
12 bar pull-us
12 push-ups
12 cals assault bike
9 bar pull-us
9 push-ups
9 cals assault bike
7 minutes 9 seconds

Stretches

50 minutes




And JP posted up a vid on his IG page of me squatting the 165kg/363lbs on Friday
https://youtu.be/ZEShe98_UD8


That's the 3rd time I've squatted that weight but the last times were in 2014 and 2015 and this felt the best ... even though I folded a little forward on the way up from the hole correcting it wasn't a major effort (I pretty much thought 'O yeah, hip drive ...' and then completed it). Plus that's the heaviest squat I've ever captured on film.


And a snap at the bottom of the squat ... happy that I got to depth
Squat 165kg/363lbs @ 161 by Andrew, on Flickr

[pastorpritch]

Strong update

Nice deadlifts, and 350lbs is heavy! lol

Having a big ol' house can feel pretty empty sometimes. I guess you'll have to have more parties ...

Great metcon work as usual!

[rallyum]

Daughter no. 1 moved out of the house over the weekend so I spent the day assembling Ikea furniture. Now I'm stuck in this big house with an old smelly dog. Did some squats before heading over with the Allen keys but things felt heavy so stuck to a 3 x 3 rather than a 5 x 5 ... not surprising after a max effort squat day on Friday

Oh noe, what are you gonna do now?

[fittofattofit]

Strong update

Nice deadlifts, and 350lbs is heavy! lol

Having a big ol' house can feel pretty empty sometimes. I guess you'll have to have more parties ...

Great metcon work as usual!

Thanks Pritch ... training sessions are nice and regular at the moment so I'm slowly making gains
Parties sounds like a good idea

Oh noe, what are you gonna do now?

I was feeling very lonely on Sunday when she wasn't there ... even though she wouldn't be there most Sunday mornings anyway
I'll probably stay here because I'd move to a smaller place and it probably wouldn't save me any money but it is a really, really big house ... somehow I have to rationalise the way I live though




Tuesday 26th June 2018

Squats @ gym

Stretches

Superset
Push presses
10 x bar, 30kg, 40kg
8, 8, 8 x 45kg/100lbs
Paused Squats
10 x bar, 40kg, 60kg, 80kg

Squats
5 x 100kg/220lbs
5 x 120kg/264lbs
4 x 130kg/286lbs
4 x 130kg/286lbs
4 x 130kg/286lbs
4 x 130kg/286lbs
Still fatigued

seated cable rows
8, 7, 6, 6, 6 x 110kg/242lbs
slow neg

Horizontal hack machine calf presses
23, 18, 15, 15, 12 x 240lbs

Wide grip lat pull-downs
10 x 60kg/132lbs
8 x 65kg143lbs
7, 6, 6 x 70kg/154lbs

Stretches

55 minutes




Thursday 28th June 2018

06:30am ... regular rehab session

Rehab session ... 4 rounds of:
Reverse lunges .... 12 x BW+11lbs plate each leg .... slow controlled neg to rest knee on the ground
TRX reverse flyes .... 12 x reverse flyes, facing the TRX .... shoulder stability, lats, serratus, core
Single leg DB RDLs .... 12 x each leg SL RDL holding two 25lb DBs .... eccentric loading hamstring/glutes
Pallov press cable rotation .... 12 x .... shoulder stability, core work
Single leg Swiss ball hamstring curls .... 16 reps x one foot on a swiss ball and curl ... 4 count negative ... hams! Continuous TuT

30 minutes




Thursday 28th June 2018

2pm ... Squats with JP ... 73.8kg

Warm-up
Banded side steps ... 7 each way
Pause Squats ... 20 seconds x bar
Banded side steps ... 7 each way
Pause Squats ... 20 seconds x bar

Front squats ... 1RM
10 x bar
5 x 60kg/132lbs
5 x 80kg/176lbs
3 x 90kg/198lbs
1 x 100kg/220lbs
1 x 105kg/231lbs PR
bailed x 110kg
Light weight for a PR but
can't hold my arms in the rack position

Squats ... 10RM
10 x 60kg/132lbs
10 x 100kg/220lbs
10 x 120kg/264lbs
6 x 135kg/297lbs
Wow ... fatiguing badly!

Superset
DB Bulgarian Split squats
8 each leg x two 38lb DBs
8 each leg x two 50lb DBs
8 each leg x two 50lb DBs
Quads
Weighted ab-mat sit-ups
10 x BW+38lbs DB behind neck
10 x BW+38lbs DB behind neck
10 x BW+38lbs DB behind neck

Metcon ... 11-9-7 ... Front squats/Sumo High clean pulls/prowler pushes ... target 7 minutes
11 x 50kg/110lbs ... front squats
11 x 50kg/110lbs ... sumo high clean pulls
40m x 80kg+50kg sled=130kg/286lbs ... prowler push
9 x 50kg/110lbs ... front squats
9 x 50kg/110lbs ... sumo high clean pulls
40m x 80kg+50kg sled=130kg/286lbs ... prowler push
7 x 50kg/110lbs ... front squats
7 x 50kg/110lbs ... sumo high clean pulls
40m x 80kg+50kg sled=130kg/286lbs ... prowler push
6 minutes 45 seconds

Stretches

50 minutes

The session
Front Squats ... 1RM ...
100kg/220lbs x 1 ... easy weight for a single
105kg/231lbs x 1 ... felt better than 100kg. Light weight from the hole
110kg/242lbs x bailed ... arms were fatiguing >> couldn't hold the rack position >> couldn't keep tight core >> re-racked the bar without squatting

Squats ... 10RM
120kg/264lbs x 10 ... was fatiguing the last few reps
135kg297lbs x 6 ... fresh up should have got 10 but whew was I tired

BSSs ... rear foot on bench and deep forward lunge. Holding two 50lb DBs. Felt good getting a deep stretch

Metcon ... 11-9-7 ... 7 minutes target
Front squats ... 50kg easy weight. JP said form's looking really good at that weight
Sumo high clean pulls ... all unbroken but not a natural pull for me
Prowler push sprint ... broken into 20m up and 20m back
Round 1 ... 11s ... complete @ 2 minutes 45
Round 1 ... 12s ... complete @ 5 minutes 30
Round 1 ... 9s ... complete @ 6 minutes 45

Overall
Getting deeper and less restricted with my squats. Got to work on stamina and high rep sets. Got to work on my front rack ... maybe try crossed arms for the heavy FSs




Friday 29th June 2018

Strength Metcon/death by squats @ home

Warm-up/stretches

Strength metcon = partner workout with John
Bench press/deadlifts ... 10 x 3
10 rounds each of:
bench press ... 3 x 60kg/132lbs (John 90kg/198lbs)
deadlifts ... 3 x 130kg/286lbs
no rest between sets

Then ...

Death by squats/Assault bike
Every Minute On the Minute ... alternating sets of:
Assault bike ... 15 cals each ... 1 minutes, then ...
Squats ... 1 x 100kg220lbs and add a rep each round

Did 6 rounds so
6 x 15 (total 90) cals assault bike, and
1+2+3+4+5+6 (total 21) x 100kg squats

stretching

50 minutes

Nice way to start the day ... my bench sucks so 30 x 60kg for me but John knocked out 30 x 90kg. Deads felt heavy to begin but better as I warmed up
Next round was a version of 'Death by squats' .... EMOM 1 x 100kg, then add a rep each minute, interspersed with 15 cals on the airbike. 15 cals a minute is the pace I can maintain without losing my breath. I was ready to go with round 7 and then call it quits but John stopped it at 6. Had coffee after and then went into work

[fittofattofit]

Sunday 1st July 2018

Random gym session ... 74.1kg/163lbs

seated cable rows
6, 6, 6, 6, 6 x 110kg/242lbs
slow neg

Pec deck flyes
8, 7 x 106kg/228lbs
10, 10, 10 x 103kg/227lbs
10 sec hold last rep each set

Wide grip lat pull-downs
10, 8, 8, 7, 7 x 65kg/143lbs

Horizontal hack machine calf raises
23, 18, 15, 18, 15 x 250lbs

Stretches

35 minutes

Sesh got cut short




Monday 2nd July 2018

Push/pull with JP

Warm-up
2 rounds of:
Ring L sit hold ... 20 seconds
Ring rows ... 10 x BW
Inchworms ... 3 reps

Incline bench press
10 x bar
8 x 50kg/110lbs
5 x 60kg/132lbs
3 x 70kg/154lbs
3 x 70kg/154lbs
3 x 70kg/154lbs

Superset
Chin-ups
BW x 10
BW+10kg/22lbs x 5
BW+16kg/35lbs x 5
BW+21kg/46lbs x 3
BW+26kg/57lbs x 1, 1
Bar dips
BW x 10
BW+10kg/22lbs x 5
BW+16kg/35lbs x 5
BW+21kg/46lbs x 3
BW+26kg/57lbs x 2, 1
Dips done facing out with a wide grip
Tweaked my R shoulder

Superset
One-armed 'suitcase' deadlifts + farmers' walk
with KB swings
R hand 50kg/110lbs suitcase ... deadlift x 8 + 15 metres farmer's walk
L hand 50kg/110lbs suitcase ... deadlift x 8 + 15 metres farmer's walk
KB swings ... 12 x 32kg/71lbs
R hand 60kg/132lbs suitcase ... deadlift x 8 + 15 metres farmer's walk
L hand 60kg/132lbs suitcase ... deadlift x 8 + 15 metres farmer's walk
KB swings ... 12 x 32kg/71lbs
R hand 65kg/143lbs suitcase ... deadlift x 8 + 15 metres farmer's walk
L hand 65kg/143lbs suitcase ... deadlift x 8 + 15 metres farmer's walk
KB swings ... 12 x 32kg/71lbs
Strong core and PC work

Metcon ... 21-15-9 Bench press/3-2-1 rope climbs ... target 7 minutes
21 x 40kg bench presses
3 x 5 metre rope climbs
15 x 40kg bench presses
2 x 5 metre rope climbs
9 x 40kg bench presses
1 x 5 metre rope climbs
9 minutes 30 seconds

Stretches

50 minutes




Tuesday 3rd June 2018

Squats, deads and just a heavy@ss day with JP ... 72.4kg

Warm-up
Banded side steps ... 7 each way
Lateral lunges ... 10 x bar
Banded side steps ... 7 each way
Lateral lunges ... 10 x bar

Front squats
10 x bar
5 x 60kg/132lbs
5 x 80kg/176lbs
3 x 90kg/198lbs

Front squats ... EMOM singles
1 x 100kg/220lbs
1 x 100kg/220lbs
1 x 100kg/220lbs
1 x 100kg/220lbs
1 x 100kg/220lbs
Every Minute On the Minute

Block pulls ... off 3" plates
10 x 70kg/154lbs
5 x 110kg/242lbs
5 x 140kg/308lbs
3 x 160kg/352lbs
1 x 170kg/374lbs
1 x 170kg/374lbs
1 x 170kg/374lbs
Feeling good

Superset
BB reverse lunges
10 x 70kg/154lbs
6 x 90kg/198lbs
6 x 100kg/220lbs
100kg is a PR weight for lunges
with Hanging SLRs
10
10
10

Strength Metcon ... 12-9-6 ... deadlifts @ 2xBW/squats @ 1.5xBW ... target 9 minutes
12 x 145kg/319lbs deadlifts
12 x 110kg/242lbs squats
9 x 145kg/319lbs deadlifts
9 x 110kg/242lbs squats
6 x 145kg/319lbs deadlifts
6 x 110kg/242lbs squats
9 minutes 40 seconds ... fcuk this was hard!

Stretches

50 minutes

[nads786]

Andrew! i see you're still training hard as ever. Love the consistent effort!