A new beginning in 2015

[jeezyreezy]

Couple of beast sessions there. Air bike is always good way to raise the heart rate

[rallyum]

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

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

You beat him! ^_____^

[taydbear7]

double unders? Isn't that a Crossfit term?

Great session bro.

[fittofattofit]

Couple of beast sessions there. Air bike is always good way to raise the heart rate

Thanks Jeez ... the air bike is one of those things where I have to pace myself: it's so intense and just a rev too fast and I'm in that anaerobic territory where my lungs just die

You beat him! ^_____^

Ha .... you noticed .... yeah, John is 6' and about 85kg and he's got 20 years on me so there's very few things I could beat him on. Used to be able to beat him on squats but not any more, but I've still got that lat strength

double unders? Isn't that a Crossfit term?

Great session bro.

Yep .... skipping two turns for every jump. I've been attempting them at home the last week but I've yet to do one ... John managed to do 60 unbroken double unders




Wednesday 19th July

Bro sesh

Push presses .... 5 x 5 x 45kg/100lbs
Squats .... 5 x 40kg/88lbs
Standing BB calf raises .... 12, 10, 10, 10, 10 x 80kg/186lbs
Seated cable rows .... 5 x 8 x 102.5kg/225lbs
Pec deck flyes .... 12, 12, 10, 10, 10 x 82kg/180lbs
Wide grip lat pull-downs .... 8, 8, 7, 7, 7 x 75kg/165lbs
60 minutes




Thursday 20th July

Rehab session

4 rounds of:
Glute bridge+KB pull-over .... isometric tension through the glute tendon
Standing rope neck pulls .... 8 x 30kg .... shoulder stability and strength
Pistol squats to 12" box .... 8 x each side .... slow negatives for tendon healing
TRX plank and shoulder extensions .... 8 reps x plank to full extension .... shoulder stability and strength
Single leg deadlifts .... 8 x each side .... slow negs
30 minutes




Friday 21st July

Bro sesh

Push presses .... 5 x 6 x 45kg/100lbs
Standing BB calf raises .... 12, 12, 10, 10, 10 x 80kg/186lbs
Seated cable rows .... 5 x 8 x 102.5kg/225lbs
Pec deck flyes .... 5 x 8 x 89kg/196lbs
V grip pull-downs to chest .... 6, 6, 5, 5, 5 x 80kg/176lbs
Seated rope BTN triceps extensions .... 10, 8 x 70lbs; 12, 10, 10 x 60lbs
75 minutes




Saturday 22nd July

Deads @ home

Skipping superset with deads
Loads of sets of single unders ~ 1000 reps
Most unbroken @ 87 reps
Tried to do double unders but a monumental fail

Deadlifts
10 x 60kg/132lbs
10 x 80kg/176lbs
10 x 90kg/198lbs
10 x 100kg/220lbs
10 x 110kg/242lbs
5 x 120kg/264lbs
5 x 130kg/286lbs
5 x 140kg/308lbs
5 x 140kg/308lbs
5 x 140kg/308lbs
5 x 140kg/308lbs
5 x 140kg/308lbs
60 minutes

[nwskier]

oh hey there!

what's good Andrew?

[fittofattofit]

oh hey there!

what's good Andrew?

Great to know that you're still around Tim!
As usual I'm rehabbing from a few injuries (getting old sucks) but still keeping up with the training and doing the best I can. Managed to get the best ever week of skiing in Jackson this year at the end of Feb beginning of March ... fantastic snow cover and could ski literally ski the whole mountain. Hoping for a repeat effort in 2018
How's the training and job going? Back OK lifting heavy and got the shreds on? Still in Miami and tearing up the slopes in Winter?

[fittofattofit]

Monday 24th July 2017

Push/pull with JP

Warm-up
3 rounds
'Inch worms' .... 3 to full stretch
Bench press .... 10 x bar

Bench press
10 x 40kg/88lbs
8 x 60kg/132lbs
5 x 70kg/154lbs
3 x 80kg/176lbs
3 x 80kg/176lbs
3 x 80kg/176lbs

Pendlay Rows
10 x 60kg/132lbs
8 x 80kg/176lbs
5 x 100kg/220lbs
5 x 100kg/220lbs
5 x 100kg/220lbs

Superset
Single arm DB presses .... 10 x 40lb DB each arm
Archer rows .... 10 x each side
Single arm DB presses .... 10 x 40lb DB each arm
Archer rows .... 10 x each side
Single arm DB presses .... 10 x 40lb DB each arm
Archer rows .... 10 x each side

Metcon ... deadlifts/Ring dips/GHD sit-ups .... target 7 minutes
10 x 100kg/220lbs deadlifts
10 x Ring dips
10 GHD sit-ups
8 x 100kg/220lbs deadlifts
8 x Ring dips
8 GHD sit-ups
6 x 100kg/220lbs deadlifts
6 x Ring dips
6 GHD sit-ups
4 x 100kg/220lbs deadlifts
4 x Ring dips
4 GHD sit-ups
2 x 100kg/220lbs deadlifts
2 x Ring dips
2 GHD sit-ups
5 minutes 50 secs

Stretching

50 minutes

Benching .... weak benching but wrist is getting better
Pendlay rows .... felt strong. Very tight form with the 100kg/220lbs x 5
Metcon ....
Round of 10 @ 1 minutes 49 seconds
Round of 8 @ 3 minutes 38 seconds
Round of 6 @ 4 minutes 10 seconds
Round of 4 @ 5 minutes 15 seconds
Round of 2 @ 5 minutes 50 seconds
Easy deads and GHD sit-ups
Ring dips were broken up

[koweanguy]

Ooooh "Better to wear out than rust out"

Gf mentioned your name the other day while trying out some mobility exercises.
Thought I'd stop on by and check on your progress


By the way, what does this mean -->
"Loads of sets of single unders ~ 1000 reps" ??

[young and strong]

Is it really a bro sesh if there are no curls being performed? Haha

Loving the creativity of your sessions andrew and good to see pressing has slowely snuck back into your workouts!

[fittofattofit]

Ooooh "Better to wear out than rust out"

Well I've never stopped training so I'll just keep going until I wear out .... as long as I can stand you won't find me sitting on the sofa getting fat

Gf mentioned your name the other day while trying out some mobility exercises.
Thought I'd stop on by and check on your progress : D

Thanks Brian .... I hope Angela and yourself are getting some great training sessions in and busting PRs!
As for myself: still suffering from the glute tendonosis but I've had another Platelet Rich Plasma injection so hopefully I'll see some healing. Means backing off from squats again but lots of bro-work so I've at least added a bit of upper body size, even if my legs are wasting

By the way, what does this mean -->
"Loads of sets of single unders ~ 1000 reps" ??

Ha ... it's a CrossFit term but it's about skipping with a wire-rope: a 'single under' is standard skipping with one rev of the rope per skip. Over 1000 skips and I could feel my calves burning for the next 3 days
What you want to be able to do (and it's so much harder!) is to do 'double unders' so two revs per skip

'Double unders'

https://youtu.be/-tF3hUsPZAI

Is it really a bro sesh if there are no curls being performed? Haha

Loving the creativity of your sessions andrew and good to see pressing has slowely snuck back into your workouts!

Ha ... true ... no curls. A real bro sesh would have at least standing BB curls, preacher curls and DB hammer curls
Thanks ... injury has a habit of forcing me to be inventive. Pressing feels so tough for me because my shoulders just don't have the stability but at least persistence has helped me add a bit of size so at least I look like I lift



Tuesday 25th July 2017

Rehabby squats and bro stuff

Push presses
10 x bar, 30kg, 40kg
5, 5, 5, 5, 5 x 45kg/100lbs
Superset with paused squats
5, 5, 5 x 45kg/100lbs
5 x 55kg/121lbs, 5 x 65kg/143lbs, 5 x 75kg/165lbs

Standing smith machine calf raises
20, 15, 12, 12, 10 x 40kg/88lbs each side

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

Pec deck flyes
10, 10, 8, 8, 8 x 89kg/196lbs

Wide grip lat pull-downs
6, 6, 5, 5, 5 x 75kg/165lbs

60 minutes

Did some paused squats with a 3 count to just get deep and stretch out the glute tendon
Otherwise bro stuff .... upper body is starting to look big while my lower body is wasting away

[fittofattofit]

Thursday 27th July

Round 1 ... am rehab session

4 rounds of:
Glute bridge+KB pull-over .... 12 x 12kg pullover.... isometric glute tension
Standing cable rotation and punch .... 8 x 30kg .... shoulder stability and strength
Pistol squats to 12" box .... 8 x each side BW+plate .... slow negatives for tendon healing
TRX press-ups .... 12 reps x plank to full dip and press .... shoulder stability and strength
Standing cable archer rows .... 12 x each side .... thoracic rotation, shoulder stability
30 minutes




Thursday 27th July

Round 2 ... pm 'Strongman' session with JP

Warm-up superset
Good mornings .... bar x 10
Single legged glute bridges .... 10 each leg
Good mornings .... bar x 10
Single legged glute bridges .... 10 each leg

Weighted pull-ups
5 x BW
5 x BW+12kg/27lbs
3 x BW+20kg/44lbs
3 x BW+24kg/53lbs
1 x BW+29kg/64lbs =PR
1 x BW+32kg/70lbs PR
1 x BW+32kg/70lbs
0.8 x BW+32kg/70lbs

Superset
Legless rope climbs ... 5 metre rope
1st attempt .... got to the top
2nd attempt .... got to the top
3rd attempt .... 8" from the top
with weighted V-ups
10 x BW+5kg
10 x BW+5kg
10 x BW+5kg

Superset
Good Mornings
12 x 40kg/88lbs
10 x 50kg/110lbs
8 x 60kg/132lbs
6 x 70kg/154lbs
with Kettle Bell Swings
12 x 32kg/70lbs
12 x 32kg/70lbs
12 x 32kg/70lbs

Single sided 'suitcase' deadlift
8 x 40kg/88lbs R then L
5 x 60kg/132lbs R then L
5 x 60kg/132lbs R then L
5 x 60kg/132lbs R then L

Metcon .... Farmers' walk/deadball cleans/row cals .... 7 minute target
Farmers' Walk .... 40 metres x two 60kg/132lb handles
Deadball over shoulder cleans .... 8 x 35kg/77lbs
Concept 11 Rower .... 200 metres
Farmers' Walk .... 40 metres x two 60kg/132lb handles
Deadball over shoulder cleans .... 8 x 35kg/77lbs
Concept 11 Rower .... 200 metres
6 minutes 20 seconds

Stretching

50 minutes

Pull-ups ... pull-up with a 70lb kettle bell attached to the weight belt was a big PR for me. Repeated it, then got to my chin but could not get over for the 3rd attempt ... biceps gave way
Legless rope climbs ... no leg assistance allowed so just pulling yourself up using the arms. The trick is to use the lats as much as possible and too keep breathing. The rope is anchored to a beam 5 metres/16 feet
1st rep ... was up to the top before I knew it ... easiest it's ever been
2nd rep ... biceps were fatiguing. Last 2 foot was pretty much hand-over-hand
3rd rep ... just couldn't commit to get that one last grip to the top: if you grab the rope with a failing grip you're going to get some nasty rope burns on the way down
Single sided suitcase deadlifts .... using the farmers' walk handles that JP had made. All core stability
Metcon ...
Farmers' walks = 20 metres out, 20 metres back carrying the two 'suitcases' so 120kg/264lbs overall. Grip is the killer
Deadball cleans were 'cleaning' the 77lb ball from the ground and throwing it over the shoulder. Sumo deadlift up and the hip drive to propel the clean
Rower was the Concept 11 for 200 metres (about 20 strokes for me)
1st round complete @ 3:05
2nd round complete @ 6:20

These are the 'suitcases' being used in anger at the comp last weekend .... not me of course!
20024087_1424616480941417_3437879687793623903_o by Andrew, on Flickr

Overall .... a fun session and was very happy with the rope climbs and metcon

[taydbear7]

aye....love farmer's walk. I did a ton of those when I was training for my obstacle course run.

[fittofattofit]

aye....love farmer's walk. I did a ton of those when I was training for my obstacle course run.

Thanks Tay ... it was fun once I got the hang of it ... farmers' walks are great for core strength as well as lower body power
Some friends of mine are always talking about doing either a 'True Grit' or a 'Tuff Mudder'


Friday 28th July 2017

More rehab squats and bro stuff

Push presses
10 x bar, 30kg, 40kg
6, 6, 6, 6, 6 x 45kg/100lbs
Superset with paused squats
5 x bar, 30kg, 40kg
5 x 55kg/121lbs
5 x 65kg/143lbs
5 x 75kg/165lbs
5 x 85kg/187lbs
5 x 95kg/209lbs
Easy reps and pain free

Standing BB calf raises
12, 10, 10, 10, 10 x 85kg/187lbs each side

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

Pec deck flyes
8, 8, 8, 8, 8 x 89kg/196lbs

Reverse pec deck rear delt flyes
7, 7, 7, 7, 7 x 54kg/120lbs

Wide grip lat pull-downs
6, 6, 6 x 75kg/165lbs

60 minutes

Squats done concentrating on the slow negative, with a pause at the bottom and controlled drive up. Very happy that 95kg felt light enough and was totally pain free. Was so tempted to do a set of 105kg and 115kg but I held myself back (for once)




Saturday 29th July 2017

75kg/165lbs

Bro stuff then deads @ home

Bro stuff @ gym
Push presses
10 x bar, 30kg, 40kg
6, 6, 6, 6, 6 x 45kg/100lbs

Horizontal hack press calf raises
24, 16, 12, 12, 12 x 220lbs

Close grip V handle pull-downs
All reps with a 1:3:2 tempo
8, 7, 7, 6, 7 x 80kg/176lbs



Deadlifts @ home .... all T&G
10 x 60kg/132lbs
10 x 80kg/176lbs
10 x 90kg/198lbs
10 x 100kg/220lbs
5 x 110kg/242lbs
5 x 120kg/264lbs
5 x 130kg/286lbs
5 x 140kg/308lbs
5 x 150kg/330lbs
5 x 150kg/330lbs
5 x 150kg/330lbs

40+40 minutes

Push presses ... I know I did presses 2 days running but they felt good yesterday and I was really dipping under the bar and getting some easy presses so I wanted to try it out again. I'm doing better at getting my arms into a clean position with the bar resting on my upper pecs rather than with my elbows down and the bar on my clavicle, so maybe practice is helping me get some more normal mobility for my shoulders. Still having to be careful off my left wrist though
Glute tendon ... Squats were pain free yesterday but the glute tendon has had a dull ache all day today so I know I loaded it up ... will rest legs for a day

Deads ... All the deads were touch and go (don't hate on me ) ... I find that it's always my first pull that I have trouble with ... if I make that first pull I'd rarely not get at least 3 reps T&G
140kg/308lbs felt easy so I bumped to sets of 5 @ 150kg/330lbs and recorded the lifts

This was the first set of 3


https://youtu.be/oy_BlmshCro

Trying to find a consistent stance and approach for that first pull
Note the 1st rep is always off-kilter. Look at the bar path and it shifts forward and back. Once that first rep is locked out then I feel that I'm much more consistent

This was the 3rd set of 3 ... this time in Slow Motion


https://youtu.be/IKxsnZ0YHiQ

Apologies, I know SLO-MO is painful to watch. Setting and re-setting for that first pull and then still getting forward

Task: learn how to make that first rep consistent and efficient every time

Any criticisms, comments and suggestions will be gratefully received

[young and strong]

Deadlift form looks spot on, no idea why you have days you have mental fails with 150-160kgs as those reps looked super easy

[fittofattofit]

Deadlift form looks spot on, no idea why you have days you have mental fails with 150-160kgs as those reps looked super easy

Thanks!
There really is no reason for me failing to pull other than mental ... I feel that strength wise I should be OK for 180 for at least a single but I just stall at the bar. Hopefully I can start putting those mindfcuks behind me





Sunday 30th July 2017

Metcon @ home

Metcon @ home with John
2 rounds of:

Assault bike .... 25 cals

Single unders/double unders .... 50

Wall balls 14lbs/30lbs .... 25

Single unders/double unders .... 50

V-ups .... 25

Single unders/double unders .... 50

Laneway run .... 800 metres

22 minutes 10 seconds


A quick 8am Sunday morning session with John ... pretty much all aerobic. Single unders/double unders are skipping with me doing one skip per jump and John doing 2 skips per jump .... that's something that I'm going to have to work towards. Wall balls were 14lbs for me and 30lbs for John and throwing it up too a 10 foot target ... that 30lb ball is so damned heavy. I was pretty happy with the time @ 22 minutes 10. John did more work because of the heavier wall balls and the double-udders but he still came in at 21 minutes 30

Anyway a good way to wake up for a Sunday. And I have a lunch date today .... a real date, my first one in 30 years. I'm scared sh!tless

[rallyum]

Came here excited to read about your date but now see you're a time traveller posting about lunch at 6:54pm....

[koweanguy]

Hmm thanks for putting up that vid
I am easily forgetful when looking it up myself
I'll try this throughout this week!

[koweanguy]

Anyway a good way to wake up for a Sunday. And I have a lunch date today .... a real date, my first one in 30 years. I'm scared sh!tless

Ooooh you deserve happiness!

[Swuuu]

What I saw that is more important than anything is that date . Have fun man! Nothing to be nervous about!

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

lol now you now you need more rest days. I know that's not what you want to hear but you know it's true . I like all the bro work that you have been doing. Adds to that well roundedness that you mentioned.

[fittofattofit]

Hmm thanks for putting up that vid : D
I am easily forgetful when looking it up myself : p
I'll try this throughout this week!

Yes ... 'single unders' is what normal people would just call 'skipping'
It's only that CrossFitters have to take it a step further and do 'double unders' that we bothered to give 'single unders' a name

lol now you now you need more rest days. I know that's not what you want to hear but you know it's true : p. I like all the bro work that you have been doing. Adds to that well roundedness that you mentioned.

Yes ... age needs to be respected: more rest time is needed, and hopefully being better rounded in my training might also make me a little less injury prone

Came here excited to read about your date but now see you're a time traveller posting about lunch at 6:54pm....

Ooooh you deserve happiness! : D

What I saw that is more important than anything is that date . Have fun man! Nothing to be nervous about!

Thanks Rally, Brian and Sihan: it all went very well ... sat down to eat at 12:30 and left at 4pm ... lots of conversation and no awkward moments
Of course ... I've plenty of anxiety ahead ... I'll have a second date to organise





Tuesday 1st August 2017

Push/pull with JP

Warm-up
3 rounds
Bench press .... 10 x bar
'Inch worms' .... 3 to full stretch
'V-ups' .... 10

Superset
Bench press
8 x 50kg/110lbs
5 x 70kg/154lbs
5 x 70kg/154lbs
5 x 70kg/154lbs
5 x 70kg/154lbs
5 x 70kg/154lbs
with hollow holds
5 x 20 seconds

Superset
Ring pull-ups
8 x BW
5 x BW+8kg/18lbs
5 x BW+8kg/18lbs
5 x BW+8kg/18lbs
with Ring dips
4 x 8

Superset
Pendlay Rows
12 x 70kg/154lbs
10 x 90kg/198lbs
8 x 100kg/220lbs
12 x 70kg/154lbs
with ring push-ups ... feet on box
3 x 12 strict push-ups

Metcon ... Farmers' walks/Deadball low rack carries .... 3 rounds
Farmers' Walk .... 2 x 60kg handles =120kg/264lbs x 30 metres
Deadball carry .... 35kg/77lbs x 60 metres
Farmers' Walk .... 2 x 70kg handles =140kg/308lbs x 30 metres
Deadball carry .... 35kg/77lbs x 60 metres
Farmers' Walk .... 2 x 70kg handles =140kg/308lbs x 30 metres
Deadball carry .... 35kg/77lbs x 60 metres

Stretching

50 minutes

Good fun session

[jeezyreezy]

Great session, farmers walk

[fittofattofit]

Great session, farmers walk

Thanks Jeezy .... the farmers walks were fun




Wednesday 2nd August 2017

Rehab squats and bro stuff

Push presses
10 x bar, 30kg, 40kg
8, 8, 7, 7, 7 x 45kg/100lbs
Superset with paused squats
5 x bar, 30kg, 40kg, 50kg
5 x 60kg/132lbs
5 x 70kg/154lbs
5 x 80kg/176lbs
5 x 90kg/198lbs
5 x 100kg/220lbs
Easy reps and pain free

Standing smith machine calf raises
20, 15, 15, 10, 10 x 25kg/55lbs each side

Seated cable rows
8, 8, 8, 8, 8 x 105kg/231lbs

Pec deck flyes
8, 8, 8, 8, 8 x 89kg/196lbs

60 minutes

Slow negative squats, with a pause at the bottom and controlled drive up. 100kg felt light and was pain free so pretty happy with that. Also bumped the reps on the push presses and a slight bump on the weight for the cable rows. Feeling generally good about training at the moment




Thursday 3rd August 2017

Regular rehab session

4 rounds of:
Glute bridge+single-arm DB press .... 10 x 10kg DB press ... isometric glute tension + shoulder stability
Bench supported DB rows .... 8 x 20kg DBs .... shoulder stability and strength
Pistol squats to 12" box .... 8 x each side BW+plate .... slow negatives for tendon healing
TRX overhead extensions .... 10 reps x plank to full extension .... shoulder stability and strength
Single leg cable deadlifts .... 8 x each side .... slow negatives, loading the glute tendon
30 minutes

[pastorpritch]

Good stuff

[fittofattofit]

Good stuff

Good to see you back on the logs PP!





Saturday 5th August 2017 .... 165lbs

Squats and deads with JP

Warm-up superset
Good mornings .... bar x 10
Single legged glute bridges .... 10 each leg
Good mornings .... bar x 10
Single legged glute bridges .... 10 each leg

Squats
10 x bar
10 x 60kg (132lbs)
10 x 80kg (176lbs)
8 x 100kg (220lbs)
8 x 110kg (242lbs)
All really good reps and pain free

Deficit deadlifts .... standing on a 3" plate
10 x 60kg (132lbs)
8 x 100kg (220lbs)
8 x 120kg (264lbs)
6 x 140kg (308lbs)
6 x 150kg (330lbs)
Good tight form

Superset
Atlas stone cleans
5 x 115lbs
3 x 145lbs
3 x 145lbs
with forward lunges
10 x 60kg (132lbs)
10 x 60kg (132lbs)
10 x 60kg (132lbs)

Metcon .... Prowler push/walking lunges/GHD sit-ups .... 6 minute target
3 rounds of:
Prowler push .... 80kg+50kg sled=130kg/286lbs x 40 metres
Walking lunges .... two 40lb DBs x 10 lunges
GHD sit-ups .... 10 reps
5 minutes 55 seconds

Stretching

50 minutes

Squats ... 3 weeks since the Platelet Rich Plasma injection so the first time back squatting with JP since
8 x 100kg/220lbs ... all really good. Concentrated on maintaining that glute max tension the whole way through, so slow and controlled
8 x 110kg/242lbs ... the heaviest I've gone since the PRP. JP said all the reps were good and deep and there was none of the pivot towards the left (bad side) that I was showing last time I squatted. No pain or catching, so very happy
Deficit deadlifts ... standing on a 3" bumper plate
6 x 140kg/308lbs ... surprised how easy it felt
6 x 150kg/330lbs ... had a mini-MF before pulling at this but it flew up. Got forward on the 4th rep but rescued it. More happiness
Atlas stone cleans ... pick the stone up form the ground; clean to the shoulder then dump. A bit of fun
Metcon ...
Prowler pushes = 20 metres out, 20 metres back pushing 130kg/286lbs. Light enough for it to be a 'sprint'
Walking lunges = light enough DBs but legs were fatigued and I could feel the wobbles on the last round
GHD sit-ups = time to get the breath back
5 minutes 55 seconds ... I was happy to break the time because the morning WOD class had arrived and I'm always a bit self conscious being the oldest one in the gym by about 20 years

Overall .... really happy with the squats and deads. Glute tendon felt fine although I know it will be achey later on today so I will ice it while I'm watching the CrossFit Games on-line. Tomorrow is round 2 for the dating so my social anxieties will start to surface again
Hope you all have a great weekend

[fittofattofit]

Sunday 6th August 2017

Bro stuff

Standing smith machine calf raises
24, 15, 15, 12, 12 x 30kg/66lbs each side

Push presses
10 x bar, 30kg, 40kg
7, 8, 8, 7, 8 x 45kg/100lbs

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

Pec deck flyes
10, 10, 10, 8, 8 x 89kg/196lbs

50 minutes

Single-unders @ home
~500 reps
Longest unbroken was 106 reps

Quads, glutes and hammies all got a good working yesterday so today was all upper-body bro stuff . I'm enjoying the push presses .... I now the weight is nothing but I don't have any rotator cuff and I'm starting to get the feel of ducking under the bar. Everything else was slow and controlled for TuT. Got home and was skipping while watching the CF games
This afternoon is the football with my team Adelaide playing our arch enemies .. the cross town rivals Port Adelaide. It's wet and cold outside but I should try and not be a fair weather supporter.
Evening is round 2 with the new lady ....





Monday 7th August 2017

Push/pull with JP

Warm-up
2 rounds
Assault bike .... 10 cals
'Inch worms' .... 3 to full stretch
push-ups .... 10

Bench press
10 x bar
12 x 50kg/110lbs
5 x 70kg/154lbs
3 x 80kg/176lbs
3 x 80kg/176lbs
3 x 80kg/176lbs
1 x 90kg/198lbs
10 x 50kg/110lbs
Triceps smashed

Bench supported Rows
12 x 50kg/110lbs
8 x 80kg/176lbs
5 x 85kg/187lbs
5 x 90kg/198lbs
12 x 50kg/110lbs

Superset
Legless rope climbs ... 5 metres/16 ft
1st rep .... touched the top
2nd rep .... 2' short
3rd rep .... 6" short
with push-ups
3 x 12 strict push-ups

Metcon ... Yoke walks/deadlifts/DB presses .... 9 minute target
Yoke Walk .... yoke 105kg+60kg plates=165kg/363lbs x 20 metres
Deadlifts .... 21 x 80kg/176lbs
DB presses .... 21 x 30lb DBs
Yoke Walk .... yoke 105kg+60kg plates=165kg/363lbs x 20 metres
Deadlifts .... 15 x 80kg/176lbs
DB presses .... 15 x 30lb DBs
Yoke Walk .... yoke 105kg+60kg plates=165kg/363lbs x 20 metres
Deadlifts .... 9 x 80kg/176lbs
DB presses .... 9 x 30lb DBs
Yoke Walk .... yoke 105kg+60kg plates=165kg/363lbs x 20 metres cash out
8 minutes 10 seconds

Stretching

50 minutes

Bench supported rows ... I like these: full reset and power up
5 x 90kg/198lbs ... pretty much pure lats
Legless rope climbs ...
1st rep ... quickest ever to the top
2nd rep ... messed up the breathing
3rd rep ... fatigued now ... just couldn't make that last grip. Hands getting burnt
Metcon ...
Yoke walk ... 105kg frame 60kg of plates loaded on the corners. This was fun but tiring ...



It takes getting used to: at first I tried to get under the bar with a wide stance but the wider stance meant that the first step set the yoke rocking, and once it was rocking it took ages to get it under control So my tips would be: stand up with the bar and use a low bar position; head down; short steps; keep breathing
Deadlifts ... easy weight but broke it up into 12+9, 9+6 and 9 straight because of fatigue after the yoke walk
DB presses ... very light at 30lbs each. 21-15-9 unbroken
Pretty happy to beat the time and it wasn't too hard

Fun session

[pastorpritch]

Wow great work fit
that METCON looks fun, great job on that! Ton of crap for 9 minutes

[fittofattofit]

Wow great work fit
that METCON looks fun, great job on that! Ton of crap for 9 minutes

Thanks Pritch. I love that type of metcon ... functional movements rock!

[fittofattofit]

Thursday 10th August 2017

Round 1 AM ..... Regular rehab session

4 rounds of:
Glute bridge+single-arm DB press .... 10 x 10kg DB press ... isometric glute tension + shoulder stability
Bench supported DB rows .... 8 x 20kg DBs .... shoulder stability and strength
Pistol squats to 12" box .... 8 x each side BW+plate .... slow negatives for tendon healing
TRX overhead extensions .... 10 reps x plank to full extension .... shoulder stability and strength
Single leg cable deadlifts .... 8 x each side .... slow negatives, loading the glute tendon
30 minutes




Thursday 10th August 2017 .... 165lbs

Round 1 AM ..... Squats with JP

Warm-up superset
Paused squats .... bar x 10
Banded side-steps .... 10 each leg
Paused squats .... bar x 10
Banded side-steps .... 10 each leg

Squats
5 x 60kg (132lbs)
5 x 80kg (176lbs)
3 x 100kg (220lbs)
Tendon went POP on the 3rd rep

Superset
Prowler push
Prowler push .... 80kg+50kg sled=130kg/286lbs x 40 metres
Prowler push .... 100kg+50kg sled=150kg/330lbs x 40 metres
Prowler push .... 110kg+50kg sled=160kg/352lbs x 40 metres
Power
with Good Mornings
8 x 60kg (132lbs)
8 x 60kg (132lbs)
8 x 60kg (132lbs)

Superset
Sled drag
Backward sled drag .... 60kg+20kg sled=80kg/176lbs x 40 metres
Backward sled drag .... 70kg+20kg sled=90kg/198lbs x 40 metres
Backward sled drag .... 80kg+20kg sled=100kg/220lbs x 40 metres
Speed
with Strict Ring pull-ups
8 x BW
8 x BW+5kg/11lbs
6, 2 x BW+8kg/18lbs

Metcon .... Farmers' walk/Air bike/ab-mat sit-ups .... 7 minute 30 secs target
Farmers' Walk .... 2 x 50kg handles =100kg/220lbs x 40 metres
Assault bike .... 10 cals
Ab-mat sit-ups .... 15 reps
Farmers' Walk .... 2 x 50kg handles =100kg/220lbs x 40 metres
Assault bike .... 10 cals
Ab-mat sit-ups .... 15 reps
Farmers' Walk .... 2 x 50kg handles =100kg/220lbs x 40 metres
Assault bike .... 10 cals
Ab-mat sit-ups .... 15 reps
7 minutes 10 seconds

Stretching

50 minutes

Squats ... 4 weeks since the Platelet Rich Plasma injection. Last week was the first time back squatting with JP and had a good top set at 110kg x 8
5 x 80kg/176lbs ... felt perfect
5 x 100kg/220lbs ... very easy weight. First 2 reps felt great but on the 3rd rep the glute tendon went 'POP' again
Squats abandoned
Did prowlers and farmers' walks

Had a massage afterwards and my massage guy said he could feel a 'divot' in the muscle over the bone that's maybe 2" in length. Very sore tonight and icing my thigh.
At least I'm off for 4 days to visit my daughter in Melbourne

[GinjaNinja85]

Alright Andrew. Good to see you're still doing the business. Hope the tendon is ok. I just logged back in to have a look at the nutritional forums and you were top of my subscriptions haha. That's dedication. Outdoing them all mate. Hope family and personal life is all improved. Take care mate.

[taydbear7]

Ouchie on the pop. Hopefully nothing serious