A new beginning in 2015

[fittofattofit]

Friday 28th April 2017

Pull day with JP

Warm-up superset
Good mornings .... 12 x bar
Single legged glute bridge .... 12 each leg
Good mornings .... 12 x bar
Single legged glute bridge .... 12 each leg

Pull-ups
5 x BW
3 x BW+16kg/35lbs
1 x BW+21kg/46lbs
1 x BW+24kg/53lbs
1 x BW+29kg/64lbs PR
2 x BW+24kg/53lbs
2 x BW+24kg/53lbs
Pretty happy. Chin over bar on all reps

Legless Rope Climbs .... 5 metre/16 ft rope
1st ... 1 foot from the top
2nd ... 15" from the top
3rd ... 6" from the top
4th ... 18" from the top
5th ... 6" from the top
Plan is to finally tap the knot at the top ... next time!

Superset
BO BB rows
12 x 60kg (132lbs)
10 x 70kg (154lbs)
8 x 80kg (176lbs)
with Bar humps
12 x 60kg (132lbs)
10 x 70kg (154lbs)
8 x 80kg (176lbs)

Metcon ... rope-pulls/GHD hypers
Battle rope pull ... 15kg rope + 64kg KBs x 15metres
GHD hyperextensions x 15
Battle rope pull ... 15kg rope + 64kg KBs x 15metres
GHD hyperextensions x 15
Battle rope pull ... 15kg rope + 64kg KBs x 15metres
GHD hyperextensions x 15

Stretches

55 minutes

Weighted pull-ups ... much better than last time! Good lat activation and a thumbless grip helped. All reps felt good and got solid chin-over-bar

Legless rope climbs ... the rope is tied to a 5 metre/16' high beam. The aim is to tap the knot at the top.
I was surprised at how high I got ... the only reason I didn't get to tap the knot was that my grip was fading and losing my grip meant either a crash to the ground or some nasty rope burns

Rope pulls/GHD hypers ... the rope is 15 metres long and with two 32kg KBs attached it weighed 79kg, so more than me
This was a great exercise, really loading up the hammies and lats, and teaming it up with 15 rep hypers had the glutes, hams and erectors pumping

Really enjoyed the session ... introducing more load for the injured glute tendon, hitting a pull-up PR, and doing some fun stuff with the rope climbs

[RyouBakua]

16 foot rope climbs going no feet are crazy

good job on that pullup PR

[RyouBakua]

went back a few pages


glad you got to hit the snow

(skiing always looked fun, ill learn.. one day)


Toes to be bar is a good one


and your daughter is 20! wow, time flies.

and shes pretty so i can see why you've kept up with your training
(gotta fight em off )

[taydbear7]

What is bar humps?

[doughnutgut]

Nice legless rope climb Andrew.

Hope them MP were kind on the shoulders.

[fittofattofit]

16 foot rope climbs going no feet are crazy

good job on that pullup PR

I surprised myself ... the first time I tried i got maybe 3 feet above the ground, but once I convinced myself that I could do it I got all the way to the top

went back a few pages

glad you got to hit the snow

(skiing always looked fun, ill learn.. one day)

Toes to be bar is a good one

and your daughter is 20! wow, time flies.

and shes pretty so i can see why you've kept up with your training
(gotta fight em off )

Thanks D .... I've still managed to keep travelling, skiing and training, but being an old coot does have it's costs: I always seem to be rehabbing from something ... currently it's the left glute max tendon that's the rehab focus
And yes .... my girls are pretty so I have to make sure I can at least make the suitors feel a little bit intimidated

What is bar humps?

Some would call them 'barbell hip thrusts' or 'barbell glute raises' but I call them for what they are ..... 'bar humps'

Nice legless rope climb Andrew.

Hope them MP were kind on the shoulders.

Thanks Leigh ... it's nice to be thrown new challenges and to have to master them, and thanks for dropping by! Good to hear that you're keeping up with the training as well as taking up with the cycling .... it was a pastime of mine for more than 20 years
MPs have been kind on my shoulders so far ... I'm sad that I can't press anything heavy but it doesn't take much weight for me to see some size on my delts, so at least I look like I lift ;0





Sunday 30th April 2017

Training/Metcon @ home

Metcon @ home with John
Deadlifts
5 x 60kg (132lbs)
5 x 80kg (176lbs)
5 x 110kg (242lbs)
5 x 120kg (264lbs)
5 x 130kg (286lb)
1 x 140kg (308lbs)
140kg felt wayyyy too heavy
John did 3 x 140, 150 and 160

Metcon .... assault bike/knee-to-elbows .... 30s on/30s off
Alternating 30 seconds
Assault bike sprints .... total 200 cals
Hanging KTEs .... 5-10 reps each cycle
~9 minutes

Farmer's walk
5 x 32kg/71lb KB x 50 metres

Stretches

50 minutes

I worked all day Saturday ... started off with a major trauma @ 7:50am and it just got worse during the day. Home @ 7pm and felt mentally and physically wrecked. I've been missing a lot of training days (as well as the logs) because of work and it's making me feel guilty. Started off Sunday with a training session with my friend John. 3 weeks since I had the PRP injection so I should be loading up the glute tendon now. Today we started off with deads ... 130kg x 5 was good but I did a pull @ 140kg and it felt heavy so I left at that. John made easy work of the bar at 160kg
The metcon was my first time using my legs on the air bike for a month. A good workout with us alternating on the bike for 30 seconds @ max effort while the other did hanging knee raises. The plan was to go until we totalled 200cals. John probably did 120 of the cals vs my 80 cals but my legs felt good and I could feel the effect of having not trained legs for nearly a month = quads pumped and inevitable DOMS tomorrow
Farmer's walks are always fun. Eggs, bacon and coffee PWO.
In to work again later and then off to the football

[Swuuu]

ooooo too true .... I'm cut to the quick

Is this some Australian slang?

You've got to be the good angel ...
Since I can't squat I may as well try to build my calves up

There you go . They must not be neglected!!

I had my second visit with him today and he really keeps an eagle eye on my form, so that can't be bad

Your form always looks good though. Just that mind gets in the way

Gonna have to neg you since I can't neg your daughter (for her being a veggie haha)

What is bar humps?

When you hump the bar fool!!

[fittofattofit]

Is this some Australian slang?

Probably .... I've got to watch my slang. Don't want to confuse you Americans

There you go : p. They must not be neglected!!

I figure that since I love in a land of year round T-shirts and shorts I've got to have good calves and arms

Your form always looks good though. Just that mind gets in the way : p

Thanks for that Sihan .... I know that I have to be more confident: my mind is the weakest link (especially with deads )

Gonna have to neg you since I can't neg your daughter (for her being a veggie haha)

Ha ..... I neg her all the time. I want to buy her a 'PETA' T shirt .... people eating tasty animals




Monday 1st May 2017

Re-introducing load: PC with JP

warm-up
Banded Good Mornings .... 12 x blue band
Deadlifts .... 12 x 50kg (110lbs)
Banded Good Mornings .... 12 x blue band
Deadlifts .... 12 x 50kg (110lbs)

Deadlifts .... slow negatives
8 x 70kg (154lbs)
5 x 100kg (220lbs)
5 x 100kg (220lbs)
5 x 100kg (220lbs)
3 second eccentric

Superset
Bench supported BB rows
12 x 60kg (132lbs)
10 x 70kg (154bs)
8 x 80kg (176lbs)
12 x 60kg (132lbs)
with Prowler pushes
70kg+50kg sled=120kg/264lbs x 40 metres
70kg+50kg sled=120kg/264lbs x 40 metres
70kg+50kg sled=120kg/264lbs x 40 metres
Speed ... quads and calves

Triset
Archer ring rows
8 x archer ring rows each side
8 x archer ring rows each side
8 x archer ring rows each side
with Prowler rows
100kg+20kg sled=120kg/264lbs x 20 metres
100kg+20kg sled=120kg/264lbs x 20 metres
100kg+20kg sled=120kg/264lbs x 20 metres
TRX straps ... hip drive and lats = a power row movement
with Prowler backwards drag
100kg+20kg sled=120kg/264lbs x 20 metres
100kg+20kg sled=120kg/264lbs x 20 metres
100kg+20kg sled=120kg/264lbs x 20 metres
TRX straps and towing the sled backwards
= power through the glutes and hams

Metcon ..... rower/DB curls/sit-ups ..... target 7 min 30 s
200 metres row (concept 11 rower)
16 x 30lbs strict standing DB curls
16 x ab-mat sit-ups
200 metres row (concept 11 rower)
16 x 30lbs strict standing DB curls
16 x ab-mat sit-ups
200 metres row (concept 11 rower)
16 x 30lbs strict standing DB curls
16 x ab-mat sit-ups
6 minutes 33 seconds

Stretches

50 minutes

Had a good night at the football ... watched the Crows smash the 2nd rated team in the AFL and set themselves up as the standout team of 2017 Great game to watch and I caught up with JP and his girlfriend for a few drinks afterwards .... definitely overdid it and had a rough night's sleep. Still, it was self-inflicted so I had to suck it up
Training was at 2pm so I had time to rehydrate .... 3.5 weeks since I had the PRP injection so today was the day to re-introduce some PC training and some incremental load. Nothing too heavy, but focussing on the deadlift negs to rehab the glute tendon, and some functional power movements using the sleds. Happy enough but nothing to get excited about

[young and strong]

Just got to keep plugging away with deadlifts, i would be frustrated by the variance in how the weight feels week to week but i guess when you get older you dont let it bother you as much.

Thanks for explaining your job on the other page. I work as a prison officer btw

[jeezyreezy]

I need to get into a location that has sleds, it would be nice to do them even a couple of times a month

[Swuuu]

Probably .... I've got to watch my slang. Don't want to confuse you Americans

I didn't understand half the chit you said when you were here lol jk jk

I figure that since I love in a land of year round T-shirts and shorts I've got to have good calves and arms

There you go

Thanks for that Sihan .... I know that I have to be more confident: my mind is the weakest link (especially with deads )

Yea man I don't think form is your problem at all! Everything always looks good!

Ha ..... I neg her all the time. I want to buy her a 'PETA' T shirt .... people eating tasty animals

HAHAHAHAHAHAHAHAH. I can understand vegetarians, but I don't know how people can do vegan. That's just awful!!


Focusing on those negatives on deads had to have been brutal!!

[jeezyreezy]

I need to get into a location that has sleds, it would be nice to do them even a couple of times a month

Update: changed gyms, new gym has sleds

[fittofattofit]

Tuesday 2nd May 2017

Bro sesh ..... all slow for TuT

Dips
8, 7, 7, 7, 6 x BW

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

Standing smith machine calf raises
22, 14, 12, 10, 10 x 25kg/55lbs each side

BB push press
10 x bar
8 x 30kg
6, 6, 6, 6, 6 x 40kg (88lbs)

Standing overhead rope extensions
14, 12, 12, 10, 9 x 80lbs

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

Air squats

60 minutes

Just a bro sesh. First time doing seated rows for 4 weeks ... stayed away from them because the leg drive for the heavy sets loads up the glute tendon. Everything was done slowly with a pause at contraction, focusing on Time under Tension

On Thursday, I'm flying up to Cairns and then driving to Port Douglas for a friend's daughter's wedding .... it'll be a week long break on a beach sheltered by the Great Barrier Reef

Adelaide to Qld by Andrew , on Flickr

port-douglas-25692_585x392 by Andrew , on Flickr

I really need a break from work so this will be a nice way to decompress. Abs aren't quite on display yet but I'm planning to spend some time in the pool as well as in the bars and restaurants. Hope to get some training in as wellThursday 4th May 2017



06:30am .... rehab

Morning rehab session
4 rounds of 10 reps each side:
Single leg glute bridge .... 3 second negative .... loading the glute tendon
Standing Pallov presses .... core and shoulder stability
Bulgarian split squats .... 3 second negative .... loading the glute tendon
TRX reverse flyes .... shoulder stability and strength
Deadlifts .... 24kg kettle bell .... 5 second negative .... loading the glute tendon
Standing cable archer rotations .... core and shoulder stability
Single leg deadlifts .... BW focussing on the slow negative .... loading the glute tendon
35 minutes




Thursday 4th May 2017

11:30am .... re-introducing squats with JP

Warm-up
hand walkouts x 3
Walking lunges x 10
hand walkouts x 3
Walking lunges x 10

Superset
Bench press/ring pull-ups
BP 12 x bar
BP 10 x 40kg
BP 6 x 60kg (132lbs)
8 x chest-to-rings pull-ups
BP 6 x 60kg (132lbs)
8 x chest-to-rings pull-ups
BP 6 x 60kg (132lbs)
8 x chest-to-rings pull-ups
BP 10 x 40kg
15 x UH grip inverted ring rows
Right arm is so weak on the pressing
Easy pull-ups though (because I’m losing weight)

Rope climbs
5 x rope climbs
Fail this week ... never got closer than 3 feet

Triset
Rope hangs/hollow holds/superman
Rope hangs x 4 x 5 seconds
Hollow hold x 30 seconds
‘Superman’ x 30 seconds
Rope hangs/hollow holds/superman[/B]
Rope hangs x 4 x 5 seconds
Hollow hold x 30 seconds
‘Superman’ x 30 seconds
Rope hangs/hollow holds/superman[/B]
Rope hangs x 4 x 5 seconds
Hollow hold x 30 seconds
‘Superman’ x 30 seconds

Superset
Squats ..... 3 second negatives
8 x 40kg (88lbs)
8 x 60kg (132lbs)
8 x 80kg (176lbs)
Felt really good and mobile
with walking DB lunges
20 x two 7.5kg/16lb DBs
20 x two 12.5kg/27lb DBs
20 x two 17.5kg/38lb DBs

[B]Metcon ... deadball cleans/deadball FSs/hanging KTEs
5 x 35kg/77lb deadball cleans over shoulder
5 x 35kg/77lb deadball front squats
10 x hanging knees-to-elbow
5 x 35kg/77lb deadball cleans over shoulder
5 x 35kg/77lb deadball front squats
10 x hanging knees-to-elbow
I’m getting de-conditioned ... the deadball sets wiped me

Glute and hamstring stretches

50 minutes

Rope climbs .... last week I got easily to the top, this week it was a totally different story. Closest I made was about 3 feet from the top. I think the difference this time was that I was looking up instead of across so that I didn’t maintain my core tension and controlled breathing. You need core control, regular breathing and active lats. Bummer so I need to work on this
Squats .... Tomorrow is 4 weeks since the PRP injection, and this was the first day back squatting. Concentrated on the negative, so 3 seconds down and power up. It felt fine and I was happy to squat 80kg for 8. I don’t want to push it so I hope that I can build on that weight but maintain the stance and control. It’s a long way from 80 to 160kg though and squats at 80kg left me short of breath
Metcon .... cleaning the deadball over the shoulder is a good anaerobic power movement but following it with deadball front squats was a killer because carrying that damned ball against my chest made it hard to catch my breath.
Overall .... pretty happy to get some squats back and they felt good. Conditioning needs to shift up a gear again

The car .... I felt JP at 12:30 and had got about 500m down the road when I realised I had a flat tyre. Me being me my spare tyre has been flat and sitting in my boot for 3 years. Googled ‘Tyre repair’ and a place a mile away came up. Drove through the side streets at a snail’s pace and got to the address only to find it had moved. At this stage my tyre was shredded and I had a flight to catch in 2 hours 30 minutes. Couldn’t get a taxi so got my daughter to pick me up and take me back home. I had half an hour to pack and just got to the airport in time. Now I’ve left my car on an inner city street and I’ve just discovered the only set of car keys are still in my pocket

Well, I’m not back for a week so hopefully someone will have set fire to it by then
Meanwhile I’ve been having a few beers on the plane and I’m in the terminal in Brisbane having a few more. Looking forward to a week away

Just got to keep plugging away with deadlifts, i would be frustrated by the variance in how the weight feels week to week but i guess when you get older you dont let it bother you as much.

Yeah my problems with deadlifts go back to when I popped a facet joint in my low back 4 years ago ... it keeps coming back to haunt me so that some days I am so aware of it that my form just goes to sh!t. Before that I never had an issue with deadlift form and when I failed it was a strength issue ... now it's more that my back starts to bark, I start guarding, my form goes out and then I get to scared to pull

Thanks for explaining your job on the other page. I work as a prison officer btw

That's a good job to have .... it'd have to be interesting and challenging. Shiftwork is a pain but at least it pays well Do they provide a gym at work for you?

I need to get into a location that has sleds, it would be nice to do them even a couple of times a month

Update: changed gyms, new gym has sleds : D

Ha .... that's great Jeezy
I think that the 'functional fitness' exercises are fun as well as being a great way to develop true useful strength
Have you had a chance to use it yet?

I didn't understand half the chit you said when you were here lol jk jk : p

Ha .... well city Aussies are also renowned for speaking very quickly but then New Yorkers aren't known for speaking slowly either

Yea man I don't think form is your problem at all! Everything always looks good!

Thanks Sihan

[fittofattofit]

Back now .... had a great break
And a few pics to follow

[securekey]

Haven't been here in a very long time. Just thought I would pop in and see how you were making out. "injuries" and "vacation" .. sounds about right lol

I hope all is well.

[jeezyreezy]

I had a chance to use the small sled that you drag / pull via 2 rope handles.

I'll be using the large push sled on leg day this week, can't wait

[taydbear7]

I had a chance to use the small sled that you drag / pull via 2 rope handles.

I'll be using the large push sled on leg day this week, can't wait

Do you even cardio?

[jeezyreezy]

Do you even cardio?

Pushing the large sled is cardio

[Swuuu]

Ha .... well city Aussies are also renowned for speaking very quickly but then New Yorkers aren't known for speaking slowly either

Nope, wasn't exactly the pace that I was talking about lol.

Man your country looks so beautiful everywhere!! That TUT is brutal. Love that style of training!

Thanks Sihan

Yea buddy!!

[fittofattofit]

Thanks everyone .... I had a great break away and arrived back home totally chilled, then found that I was the boss at work for the next month with way too much sh!t going down! Kept the training up though

Haven't been here in a very long time. Just thought I would pop in and see how you were making out. "injuries" and "vacation" .. sounds about right lol

I hope all is well.

Thanks SK .... yeah, nothing much changes my joints and tendons are getting older so I'm always rehabbing something. At least I'm still training even if it's 'one step forward, two steps back'. How's your training going? Still more focussed on BW work and mobility and still doing the fitness training?

I had a chance to use the small sled that you drag / pull via 2 rope handles.

I'll be using the large push sled on leg day this week, can't wait

They are so much fun! We have a few of each at JP's place: I prefer the heavy sled with the heavy loading, mainly because when he pulls out the lighter sled I know he wants me to do it at speed. I'm more of a slow grinder than a speed demon

Pushing the large sled is cardio

I'm with you on that bro! I'm always gasping after the prowler sessions

Man your country looks so beautiful everywhere!! That TUT is brutal. Love that style of training!

Most Americans don't know that Australia is the same size as the continental US so there's all sorts of climate here ... and not very many people. You'll have to visit sometime!





Thursday 4th - Thursday 11th May 2017

Port Douglas, Far North Queensland

I flew to Cairns, and then drove to Port Douglas to attend the wedding of the daughter of a good friend of mine. It was great to attend the wedding but it was an awesome opportunity to take a full week off and enjoy the tropics ... it's 15 years since I've been there and I'd forgotten how beautiful it is. This is warm all year round and with the Great Barrier Reef just off the coast .... it stretches for 1400 miles and Port Douglas is smack in the middle

On 4 mile beach at Port Douglas
IMG_7295 by Andrew, on Flickr

With the mother of the bride and a friend
IMG_7247 by Andrew, on Flickr

The Marina
FullSizeRender 5 by Andrew, on Flickr

Doing some work in my room
FullSizeRender 4 by Andrew, on Flickr

And reading by the hotel pool. I had a cocktail next to me and that was the first book I've read in over a year. The lagoon is massive and surrounds the hotel complex
FullSizeRender 3 by Andrew, on Flickr


Training .... the hotel had a good gym with some rowers and good cable stations but no barbell. I could not fond a barbell or squat rack anywhere in Port Douglas so I made do with the cables and rower. Trained 5 out of 7 mornings for an hour each time, and managed to get some swimming in as well, so I felt virtuous heading down to breakfast 10am

Eating and drinking .... my day started with training, then a big buffet breakfast or fry-up, no lunch, then cocktails by the pool in the afternoon and eating at a great choice of restaurants in Port Douglas each evening

Snorkelling on the Reef
The atoll where we went snorkelling
IMG_7299 by Andrew, on Flickr
This is the inner reef so it's very sheltered

[fittofattofit]

Now for the training since I've been back home .... a months' worth




Friday 12th May 2017

training with JP .... slowly bringing squats back

Warm-up
2 rounds of:
air squats x 12
inverted ring rows x 12

Superset
Squats/pull-ups
Squats ... 5 x 50kg (110lbs)
Pull-ups ... 5 x BW
Squats ... 5 x 70kg (154lbs)
Pull-ups ... 5 x BW+10kg/22lbs
Squats ... 5 x 80kg (176lbs)
Pull-ups ... 5 x BW+16kg/35lbs
Squats ... 5 x 90kg (198lbs)
Pull-ups ... 5 x BW+21kg/46lbs
Squats ... 5 x 100kg (220lbs)
Pull-ups ... 5 x BW+21kg/46lbs
45 seconds rest between supersets

Superset
Reverse lunges/ring-dips
Reverse lunges ... 8 x 50kg (110lbs)
Ring dips ... 8 x BW
Reverse lunges ... 8 x 60kg (132lbs)
Ring dips ... 8 x BW+10kg/22lbs
Reverse lunges ... 8 x 60kg (132lbs)
Ring dips ... 8 x BW+10kg/22lbs
45 seconds rest between supersets

Triset
Ring push-ups/Hanging knee raises/BO rows
3 rounds of:
Ring push-ups ... 12
Hanging knee raises ... 12
BO BB rows ... 12 x 70kg/154lbs
45 seconds rest between supersets

Metcon ... deadlifts/ab-mat sit-ups ... target 3 minutes
2 rounds of:
20 x 70kg/154lbs deadlifts
20 x ab-mat sit-ups
3 minutes 15 secs

Glute and hamstring stretches

50 minutes

Squats .... slowly building up the squats. Did sets of 5 today.
5 x 100kg .... was tentative. Form felt good. Could just feel the glute tendon pulling but no pain so I want to take this easy. 100kg was just heavy enough
Metcon .... high rep deads were tough. It's disappointing how quickly you can become deconditioned .... 20 reps @ 70kg is very light but I got breathless during the second round and had to break it into 12+8 so I missed my time target
Overall .... didn't push it too much

The car .... arrived back home last night and got my daughter to drive me past where I'd left the car .... unfortunately it hadn't been torched so I had to rescue it today. I drove to JP's in my daughter's car and then stopped at my car, took the flat tyre from the boot, had it replaced at the nearest tyre shop, then returned to change the shredded tyre for the new one. Returned to the tyre shop to get another 4 tyres. At least it was a sunny warm day but my tyre adventures cost me over $1k




Saturday 13th May 2017 ... Bro session
MPs
Smith machine calf raises
Pec deck flyes
WG lat PDs



Sunday 14th May 2017 ... Bro session
Seated cable rows
MPs
Horizontal hack calf raises
Reverse pec deck RDFs
Tris/bis



Tuesday 16th May ... round 1 ... upper body with JP
lost my notes on this one



Tuesday 16th May ... round 2 ... Metcon session @ home with John
5 rounds x
Squats max reps BW x 1 minute
then rest x 1 minute
then Bar jump burpees max reps x 1 minute
then rest x 1 minute

1st round Squats ... 15 x 80kg/176lbs
1st round Burpees ... 21 reps

2nd round Squats ... 13 x 80kg/176lbs
2nd round Burpees ... 18 reps

3rd round Squats ... 12 x 80kg/176lbs
3rd round Burpees ... 16 reps

4th round Squats ... 12 x 80kg/176lbs
4th round Burpees ... 14 reps

5th round Squats ... 12 x 80kg/176lbs
5th round Burpees ... 11 reps

Total 64 x 80kg squats
Total 80 burpees
144 reps



Wednesday 17th May ... Bro session
MPs
Pec deck flyes
Tris/bis
Calf raises



Thursday 18th May ... am ... rehab session
4 rounds of
Single leg cable deadlift .... 8 x 3 second neg each leg
TRX reverse flyes x 12
Single leg weighted glute bridges ... 8 x 3 second eccentric each leg
Pallov presses x 8 each side
Deadlifts ... 8 x 3 second eccentric



Thursday 18th May

pm ... squats and deads with JP

Warm up
Paused squats .... 5 x 3 secs x bar
Single legged glute bridges .... 10 each leg
Paused squats .... 5 x 3 secs x bar
Single legged glute bridges .... 10 each leg

Squats
12 x 50kg (110lbs)
10 x 80kg (176lbs)
8 x 90kg (198lbs)
8 x 100kg (220lbs)
8 x 110kg (242lbs)
felt very solid
Glute tendon not straining

Deads ( ... hate deads)
5 x 50kg x 3 second neg
5 x 50kg x 3 second neg
12 x 80kg (176lbs)
10 x 110kg (242lbs)
8 x 120kg (242lbs)
8 x 130kg (286lbs)
MF x 140kg
.. did I tell you that I hate deads

Metcon
Underhand pull-ups
8 x BW
8 x BW
8 x BW
with Prowler pushes
120kg+50kg sled=170kg/374lbs x 20 metres
120kg+50kg sled=170kg/374lbs x 20 metres
120kg+50kg sled=170kg/374lbs x 20 metres

Metcon .... prowler rows/deadball cleans/deadball carries
80kg+50kg sled=130kg/286lbs x 20 metres R arm row
80kg+50kg sled=130kg/286lbs x 20 metres L arm row
Deadball over shoulder cleans 35kg/77lbs x 7
Deadball carry 35kg/77lbs x 25 metres
80kg+50kg sled=130kg/286lbs x 20 metres R arm row
80kg+50kg sled=130kg/286lbs x 20 metres L arm row
Deadball over shoulder cleans 35kg/77lbs x 7
Deadball carry 35kg/77lbs x 25 metres

50 minutes

[Payton1221]

Welcome back!!!

[fittofattofit]

Welcome back!!!

Ha .... thanks Mark!
Yes, this is probably the longest break I've had from the boards



So more training to log:

Friday 19th .... Bro sesh
Pec deck flyes
Superset Calf raises/BB dips
Wide grip lat pull-downs
Squats ... to 5 x 90kg, 5 x 100kg
Push presses



Saturday 20th ... deads @ home
Deadlifts
10 x 60kg, 60kg, 80kg, 100kg, 110kg, 120kg
3, 3 x 130kg
Bench Press
Drag curls



Sunday 21st ... squats/bro stuff
Squats ... to 5 x 90kg, 5 x 100kg
Push presses
Pec deck flyes
Seated cable rows
Wide grip lat pull-downs



Tuesday 23rd May

Upper body Training with JP

Warm up
BB Bench press
Inverted ring rows

Superset ... bench/rows
BP 10 x 40kg
Inverted ring rows x 10
BP 6 x 60kg (132lbs)
Inverted ring rows x 10
BP 5 x 70kg (154lbs)
Archer ring rows x 8 per side
BP 5 x 70kg (154lbs)
Archer ring rows x 8 per side
BP 5 x 70kg (154lbs)
Archer ring rows x 8 per side

Superset ... bench supported rows/dips
Bench supported rows 10 x 60kg (132lbs)
Dips 10 x BW
Bench supported rows 6, 6, 6 x 80kg (176lbs)
Dips 6, 6, 6 x BW+8kg

Triset
3 rounds of
8 x 80kg (176lbs) Yates BB Rows
10 x GHRs horizontal to upright
12 x Ring Push-ups

Metcon .... Deadlifts/push-ups /Airbike .... target 6 minutes
3 rounds of:
5 x 120kg (264lbs) deadlifts
10 x push-ups
10 x cals assault bike
5 minutes 46 seconds

Stretches

50 minutes



Wednesday 24th ... Bro session



Thursday 25th ... Rehab session



Friday 26th May

Squats with JP

Squats
5 x 60kg
5 x 90kg
5 x 110kg/220lbs
5 x 120kg/264lbs
5 x 125kg/275lbs
5 x 130kg/86lbs

Superset
Walking Lunges
BB 16 x 50kg
16 x 60kg
16 x 70kg
with deficit RDLs ... 12” boxes
8 x two 24kg KBs
8 x two 24kg KBs
8 x two 24kg KBs

Tri-set
3 rounds of:
BB box step-ups 18” box ... 12 x 50kg
KB deadlifts ... 8 x two 32kg KBs
Farmers’ walks ... 40 metres x two 32kg KBs

Metcon
Assault bike 15, 12, 9
Standing DB cleans 35lb DBs 15, 12, 9



Friday 26th round 2 ... Metcon Session with John
Alternating minutes
Deadlifts ... 40 x 110kg/242lbs
Wall balls ... 40 x 20lb ball @ 10 foot
Deadlifts ... 30 x 110kg/242lbs
Wall balls ... 30 x 20lb ball @ 10 foot
Deadlifts ... 20 x 110kg/242lbs
Wall balls ... 20 x 20lb ball @ 10 foot
15 minute time cap

Then alternating minutes
Squats ... 20 x 100kg/220lbs
Deadball cleans ... 20 x 55kg/121lb
Squats ... 15 x 100kg/220lbs
Deadball cleans ... 15 x 55kg/121lb
Squats ... 10 x 100kg/220lbs
Deadball cleans ... 10 x 55kg/121lb
10 minute time cap

Then alternating minutes
6 rounds of
Airbike ... 15 cals
Burpees ... 10
10 minute time cap

Then Vomit!

Did some farmers' walks as well



Sunday 28th May... Bro session



Tuesday 30th

Round 1 .... upper body with JP

Superset
Bench press
10 x bar, 40kg
8 x 50kg
5 x 60kg
5 x 70kg
3 x 80kg
with inverted ring rows
8, 8, 8, 8 x BW

Superset
Weighted pull-ups
5 x BW
5 x BW+16kg
3 x BW+24kg
3 x BW+24kg
5 x BW+20kg
Hollow holds
20 secs, 20 secs, 20 secs

Superset
Pendlay rows
10 x 60kg
8, 8, 8 x 80kg
with ring push-ups with feet on box
8, 8, 8

Metcon .... 6 minute target
3 rounds
5 x ring dips
10 x 35kg deadball over-shoulder cleans
15 x 24kg KB swings
6 minutes 15 secs



Tuesday 30th May ... Round 2 .... training with John
Deads
5, 5 x 60
5 x 80kg
5 x 100kg
5, 5 x 120kg

Deads
25 x 100kg

Metcon
25 cals assault bike
15 x ring dips
15 x 24kg goblet squats
50m x two 32kg KBs Farmers’ walk
25 cals assault bike
12 x ring dips
12 x 24kg goblet squats
50m x two 32kg KBs Farmers’ walk
25 cals assault bike
9 x ring dips
9 x 24kg goblet squats
50m x two 32kg KBs Farmers’ walk



Wednesday 31st May ... Bro session

[fittofattofit]

Thursday 1st June

Squats and deads with JP

Squats ... 5s
5 x 50kg
5 x 80kg
5 x 100kg
5, 5, 5 x 120kg
Could feel glute tendon straining

Deficit deads ... standing on a 3" plate
8, 8 x 70kg
8 x 110kg
5 x 130kg
4 x 140kg

lost my notes about the rest



Saturday 3rd June ... bro session



Sunday 4th June ... deads @ home
10 x 60kg, 80kg, 100kg, 110kg
5 x 120kg, 130kg



Monday 5th June ... squat formwork @ home
Squats .... to 5 x 5 x 80kg
Push presses
Airbike



Tuesday 6th June ... Upper body with JP

lost my notes for this as well



Thursday 8th June ... Regular rehab session



Friday 9th June 2017

Round 1 @ 1330 ... squats and deads with JP

Warm-up superset
s rounds of:
Paused squats 3 x bar x 20 second pause
5 cals x air bike

Squats
10 x 60kg
10 x 80kg
10 x 100kg
10 x 110kg

Superset
BB walking lunges
16 x 60kg
12 x 70kg
12 x 75kg
with prowler backward drags
50kg+20kg sled=70kg/154lbs x 40 metres
65kg+20kg sled=85kg/187lbs x 40 metres
70kg+20kg sled=90kg/198lbs x 40 metres
smashing the hams and calves

Deadlifts
10 x 70kg
8 x 110kg
EMOM
2 x 140kg
2 x 140kg
2 x 140kg
2 x 140kg
2 x 140kg
Working against the clock helps turn my mind off
Nice and easy

Metcon ..... OH squats/High clean pulls/ab-mat sit-ups .... target 8 minutes
4 rounds of:
6 x 30kg Overhead squats
9 x 30kg sumo dead high clean pulls
12 x ab-mat sit-ups
5 minutes 30 seconds. Easy work



Friday 9th June 2017 ... round 2 @ 1430 ... with John

Warm-ups
Squat triples @ 60, 80, 90, 100kg

10 rounds of:
3 x 90kg/198lbs back squats
3 x 40kg/88lbs kettle bell high clean pulls
3 x 32kg/70lbs KB swings
9 x deficit burpees (hands on 3” plates)
160 metres run

complete in 21 minutes 35 secs

Then core
10 rounds of:
50 metre x 25kg/55lb deadball runs
50 metre x farmers’ walk x two 32kg/70lb kettle bells

Good session. Legs are trashed

[fittofattofit]

Sunday 11th June 2017 ... bro sesh
Seated cable rows
Push presses
Squats .... to 5 x 5 x 100kg
Pec deck flyes
Wide grip lat pulldowns
Air bike sprints
Calf raises



Monday 12th June 2017

Push/pull with JP

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

Bench pressing
10 x 50kg
6 x 60kg
6 x 70kg
3 x 80kg

Superset
pull-ups
8 x BW
5 x BW+12kg
3+2 x BW+20kg
3+2 x BW+20kg
3+2 x BW+20kg
with ring dips
10, 10, 10 x BW

Superset
Bench supported rows
10 x 50kg
8 x 70kg
6, 6, 6 x 80kg
with GHD hyperextensions
15, 15, 15

Metcon ... deadball cleans/KB swings/Air bike/ring push-ups .... target 7 minutes
2 rounds of:
Deadball cleans .... 5 x 35kg/77lbs
KB swings .... 10 x 32kg/70lbs
Airbike .... 5 cals
Ring push-ups .... 10
4 minutes 5 secs

Metcon ... KB swings/knees-to-elbows .... target 90 seconds
2 rounds of:
KB swings .... 15 x 32kg/70lbs
KTEs .... 10
95 seconds

Stretching

50 minutes

[jeezyreezy]

Always grindin, vacation or otherwise

[Swuuu]

Most Americans don't know that Australia is the same size as the continental US so there's all sorts of climate here ... and not very many people. You'll have to visit sometime!

It certainly looks bigger on the map. I think that's why. Definitely want to visit sometime!!

Do you log everything or you can actually remember what you did?

Looks like you had a great time! Well deserved!

[fittofattofit]

Always grindin, vacation or otherwise

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

It certainly looks bigger on the map. I think that's why. Definitely want to visit sometime!!

Do you log everything or you can actually remember what you did?

Looks like you had a great time! Well deserved!

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




Tuesday 13th June 2017

Rehabby squats @ home

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

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

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

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

https://youtu.be/JKPVQHzW0og


Light weight but concentrating on form, depth and control



Thursday 15th June 2017

AM rehab session

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



Thursday 15th June 2017

PM .... squats with JP

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

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

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

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

Ham and glute stretches

50 minutes

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

[jeezyreezy]

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

Is there any other way?

[taydbear7]

Wow nice pictures Andrew. That place looks gorgeous.