A new beginning in 2015

[robosphere]

Enjoy your trip, man. I haven't been there since I was 8 years old!

[fittofattofit]

Thanks Robo!
Ninja post:

Jackson Hole
Skiing for the last week and two more days to go
No injuries yet and getting some beautiful bluebird days. Generally knocking off 20,000 vertical feet and 20 miles each day and spending a lot of time in the trees. Eating and drinking way too much. A few pics

[jonnyboy44]

Thats some amazing views

[trickyB]

Came in expecting to see awesome lifting journal, had to check and see if I was on BB.com or Tripadvisor.com ;-)

Enjoy! I was recently on vacation myself and put on 19 pounds of scale weight in a week(5 days later 15lbs are gone). Needless to say I had a good time.

[DocJekyll]

Great views. JH is an awesome time.

Keep enjoying the powder, view, food and drink. Worry about it later!

[scott_donald]

you must be back now...

[grouchyjarhead]

I don't ski but I'd definitely walk up there just for the view. Awesome.

[mirroroferised]

I don't ski but I'd definitely walk up there just for the view. Awesome.

This. That's awesome Andrew.

you must be back now...

And this.

[fittofattofit]

Thats some amazing views

It was crystal clear for most of the time (not always good because you want some nice powder dumps) and just beautiful weather

Came in expecting to see awesome lifting journal, had to check and see if I was on BB.com or Tripadvisor.com ;-)

Enjoy! I was recently on vacation myself and put on 19 pounds of scale weight in a week(5 days later 15lbs are gone). Needless to say I had a good time.

19lbs ... had to be a great time! I drank way too much beer and wine and ate too many burgers and fries and elk, bison and beef but hopefully I was burning it off

Great views. JH is an awesome time.

Keep enjoying the powder, view, food and drink. Worry about it later!

Thanks Doc .... that's my 4th year running at JH and I've finally got a grip on all of the runs and lifts so I think of it as my home mountain

you must be back now...

Yes .... back but tied up with lawyerly things and making sure that my youngest daughter is settled in Melbourne ... hopefully three months of consistent training now

I don't ski but I'd definitely walk up there just for the view. Awesome.

I grew up on the beach in Aus so the mountains and the snow are special to me

This. That's awesome Andrew.

And this.

Yes Dave ... and about to post

[fittofattofit]

And I'm back and feeling very intimidated by the lifting that's going on in the journals ... some serious PRs and cutting going on, and all the time this year my training has been erratic and I'm losing strength. Anyway, I'm back in Aus for at least a solid 3 months and hoping to rebuild my strength back to where it was around 8 moths ago

A summary of the last few weeks

February 20th to 28th

Jackson Hole ..... 9 days skiing

Cliffs:
Vertical averaging 7,000m/23,000ft per day
Distance averaging 32km/20mile
Great food, great booze, great company
Arrived home uninjured
(apart from shaving my index finger tip off reaching into my razor bag)





Saturday 28th February to Monday 2nd March

On planes and in airports

Yes ... you lose a whole day travelling east to west as well as the 24 hours of travelling.





Tuesday 3rd March 2015

Deadlifts with JP

167lbs

Warm-up
10 x bent over scapular plate raises
10 x banded side steps each way
10 x banded Good Mornings
10 x bent over scapular plate raises
10 x banded side steps each way
10 x banded Good Mornings

Deadlifts
10 x 115lbs
8 x 180lbs
5 x 250lbs
5 x 315lbs
5 x 315lbs
5 x 315lbs
Felt good but got a mindfcuk at 335

Triset circuit
6 x lat plank rollout
8 x ring pull-ups
10 x 24kg kettlebell swings
6 x lat plank rollout
8 x ring pull-ups
10 x 24kg kettlebell swings
6 x lat plank rollout
8 x ring pull-ups
10 x 24kg kettlebell swings

Superset
Pendlay rows
10 x 135lbs
8 x 180lbs
6 x 202lbs
with GHD hyperextensions
12 x GHD hypers
12 x GHD hypers
12 x GHD hypers

Superset
30 seconds hollow hold
30 seconds superman hold
30 seconds hollow hold
30 seconds superman hold

Piriformis and glute stretches

60 minutes

I got back from the USA at 2pm yesterday ... spent the flight watching movies and drinking then finally fell asleep. Woke up and realised that Kylie Minogue was in the seat across the aisle .... she was my OTL 20 years ago
Anyway, back at work today and then had a meeting with the lawyer so I felt like I'd never been away. At least I got a session in with JP ... I haven't done deads for a while and I can really feel the strength missing. 315 felt good for form but I didn't have much more than a rep left for each set. I had a go at pulling 335 but my head just wouldn't let me do it ... lots of slow build up again is what I need. Next session with JP will be squatting on Friday. Time to start working on some programming as well .. I've got at least 3 months solidly at home to try to make some gains. And today marks exactly one year since I had my ruptured R distal biceps tendon repaired




Thursday 5th March 2015

Rehab/prehab session

Single legged leg presses .... focussing on VMO activation
Ab Wheel Rollouts .... core and shoulders/serratus
Plank cable pull-throughs .... shoulder and Tx mobility
Single legged deadlifts and rotations ... piriformis/hip rotators




Friday 6th March 2015

Squats with JP

167lbs

Warm-up
lateral lunges ... 10 x bar each side
Paused squat ... 20 seconds with bar
Speed squats ... 10 x bar
Hammie, glute and quad stretches

Squats
Felt naked:
forgot my damn knee sleeves
10 x 60kg (132lbs)
6 x 100kg (220lbs)
4 x 120kg (264lbs)
2 x 140kg (308lbs)
2 x 140kg (308lbs)
F x 140kg (308lbs)
Got back on my heels and stuck in the hole

Superset
BB step-ups ... 18" box
10 x 60kg (132lbs) alternating legs
10 x 60kg (132lbs) alternating legs
with pistol drop squats
12 x each leg
12 x each leg

Superset
Bulgarian Split Squats ... 18" box
6 x 60kg (132lbs) each leg
6 x 60kg (132lbs) each leg
6 x 60kg (132lbs) each leg
with weighted GHD sit-ups
12 x 10kg
12 x 10kg
12 x 10kg
Quads were feeling those BSSs
Kept it tight though

Conditioning ... Prowler push/Airdyne
Prowler push ... 100kg+50kg sled=150kg/330lbs x 20 metres
Airdyne cycle ... 7 cals @ rpm 60+
Prowler push ... 100kg+50kg sled=150kg/330lbs x 20 metres
Airdyne cycle ... 7 cals @ rpm 60+
Prowler push ... 100kg+50kg sled=150kg/330lbs x 20 metres
Airdyne cycle ... 7 cals @ rpm 60+
Prowlers felt good but the air dyne kills me aerobically!

Piriformis and glute stretches

60 minutes

Squats
I started off the day late for work so I forgot my knee sleeves ... I always feel a bit anxious without them .. probably psychological more than anything. The plan was to do some heavy squats, I suspect with the idea of getting up to 160kg x 2 but there was no way that was happening today. My knees felt good but I felt myself squatting back to take the strain off the knees and was really not getting decent rebound out of the hole. The last set of 140kg I just got way back on my heels, went pretty much ATG and just got stuck in the hole. Meh ... legs felt weak after 3 weeks not squatting even though I'd been skiing

Step-ups/pistols/BSSs
Got the quads firing!
BSSs were probably the best form I've ever done ... great exercise for knee stability

Prowlers/Airdyne cycle
The prowlers felt good but the airdyne cycles really tax me ... I'm still recovering from a cold and am fighting asthma and keeping the legs and arms pumping at 60rpm had me gasping

I was disappointed with my squat strength but I was pretty happy with the session as a whole, just got a whole lot of work to get back into making strength gains. Got a three day weekend coming up and I'm looking forward to getting some decent sessions in the home gym





Saturday 7th March 2015

167lbs

Bench/SLDLs/Rows

Bench Press
8, 8, 7, 5, 7, 5 x 50kg

SLDLs
10 x 50kg (132lbs)
10 x 70kg (154lbs)
10 x 90kg (198lbs)
8 x 110kg (242lbs)
8 x 110kg (242lbs)
8 x 110kg (242lbs)
8 x 110kg (242lbs)
8 x 110kg (242lbs)

Yates Rows
10 x 90kg (198lbs)
10 x 90kg (198lbs)
10 x 90kg (198lbs)
10 x 90kg (198lbs)
10 x 90kg (198lbs)

50 minutes

I'm still getting used to the home gym and to motivating myself when I'm in there .... at home I find that I multi-task so that I get interrupted. I've got to get a handle on that and maybe set a timer between sets.
Bench ... I've actually been benching the last three days but I'm always embarrassed writing up my bench work ... I'm trying to concentrate on feeling the movement in the pecs and my plan is to build up volume by benching every day and keeping it light for a total 40-50 good reps. No science in that but nothing else has worked for 3 years
SLDLs ... I want to keep my form tight on these so that I can build up my PC strength and stabilise that facet joint. 110kg felt plenty heavy enough for me at the moment. I used straps on the 110kg as well
Yates Rows ... 90kg was heavy. I've been slacking and it feels like forever since I was rowing 130 and 140kg.
I've got lots of work to do

And time to catch up on the rest of the journals tomorrow!

[jonnyboy44]

Back home and straight into the gym, blah, blah blah. But more importantly did you get to talk to Kylie?

[scott_donald]

I would be happy if I was you... Great wee trip and then back to some good lifting!!!

[mirroroferised]

That sounds like an awesome trip Andrew. That scenery is right up my alley. Good couple sessions back to get your feet under you. Welcome back.

[mirroroferised]

Back home and straight into the gym, blah, blah blah. But more importantly did you get to talk to Kylie?

Pretty much this....forget my post

[raynerd]

My first trip in here since u are back and a sh$t ton of work in here already! No messing around, love to see it! Glad you had an amazing trip, looking forward to cheering you on the next 3 months as you make dem gainz!

[Plateauplower]

Awesome work, I didn't think you were slacking even though you weren't posting. Trip sounds great too. I'm not much of skier but would love the elk burgers and chasing the elk around the mountains .

Looking forward to seeing you get back in the groove. I think the regular benching will do something. I find frequency helps me a lot anyway. Enjoy the weekend!

[robosphere]

Look at this guy - right back to work!

I'm glad you had a good trip, hope you got enough R&R, and now back to your new beginning!

[Korr]

Not sure how I missed this journal.

Good attitude, and always nice to start fresh.



Love your setup, and jealous of the bumper plates.

Good luck.

[fittofattofit]

Back home and straight into the gym, blah, blah blah. But more importantly did you get to talk to Kylie?

I spoke to her outside the loo in the dark ... I just didn't realise who she was until the lights went up

I would be happy if I was you... Great wee trip and then back to some good lifting!!!

Coming back uninjured was a good start ... a year ago today I was recovering from the distal biceps tendon repair
I'm actually looking forward to getting into a routine with the lifting ... time to work on my squats
And howdafuk did you turn green? Are you special ?

That sounds like an awesome trip Andrew. That scenery is right up my alley. Good couple sessions back to get your feet under you. Welcome back.

Pretty much this....forget my post : D

Thanks Dave ... it's good to be back lifting and back on the boards
And yes ... spoke to her, just didn't realise who she was so never got to ask if she wanted to join the 'mile high club'

My first trip in here since u are back and a sh$t ton of work in here already! No messing around, love to see it! Glad you had an amazing trip, looking forward to cheering you on the next 3 months as you make dem gainz!

Thanks Shawn ... I need to focus. I'm working up a plan of attack to get back to at least 6 days a week training. I feel like I've been slipping backwards for the last 3 months

Awesome work, I didn't think you were slacking even though you weren't posting. Trip sounds great too. I'm not much of skier but would love the elk burgers and chasing the elk around the mountains : D.

Looking forward to seeing you get back in the groove. I think the regular benching will do something. I find frequency helps me a lot anyway. Enjoy the weekend!

Thanks Tim ... like you, I never do nothing, so skiing counts for exercise, communing with the outdoors, socialising with friends, de-loading from the gym and re-feeding. Now though I want to work towards some goals. Your squats at 315 coming back from rehabbing looked excellent and I've really got to try and find my form again at that type of weight. Benching will never be good for me but I know that you're right about volume .... I've spent a lot of time trying to go heavier but not really making sure that all of the supporting muscles are strong enough and working in the right order. This time I'm thinking: reset; keep the form tight love all things so the shoulders stay sweet; build up stamina at volume; add weight when there's no weakest link to fail

Look at this guy - right back to work!

I'm glad you had a good trip, hope you got enough R&R, and now back to your new beginning!

Thanks Robo!

Not sure how I missed this journal.

Good attitude, and always nice to start fresh.

Love your setup, and jealous of the bumper plates.

Good luck.

Thanks Korr and thanks for dropping in. I figure that despite everything I've got a lot to be grateful for so no point in looking over my shoulder ... got to keep moving on. I'm even thinking of clearing out my other garage room, putting rubber flooring there and setting it up with kettle bells and rings

Sunday 8th March 2014

167lbs

Squats ... home gym

Squats
10 x 50kg (110lbs)
10 x 70kg (154lbs)
10 x 90kg (198lbs)
5 x 110kg (242lbs)
3 x 110kg (242lbs)
3 x 110kg (242lbs)
3 x 110kg (242lbs)
3 x 110kg (242lbs)
3 x 110kg (242lbs)
2 x 110kg (242lbs)
Was going for 10 x 3
was about to have a fail

bench
8, 7, 6, 6, 5, 5, 3 x 50kg

50 minutes

My squats have slipped back so the plan is to get back to 3 x per week squatting, one session per week with JP (my trainer) and two other sessions per week following a Smolov pattern. In general the sessions with JP will be pyramiding to 5 rep sets or 3 rep sets so I'll try to stick to 4 x 9 and 5 x 7 at home although I might cycle through the 7 x 5 and 10 x 3 over the course of a few weeks. Because I'll still be deadlifting I won't beat myself over the head if I miss a squat session ..... I know, I know ..... I may as well surrender my mancard at the door. Old man knees will have to be factored in as well
Today I wasn't really sure what I was going to do ... I squatted two days ago with JP and I still had quad DOMS. I decided to work up to a weight where the form stayed good. I got 5 reps at 110kg and would have got two more, but it felt like a good weight for a 10 x 3 workout. That was a big drop from 10 x 3 x 130kg late last year but not a bad place to start but I couldn't even carry that through.

Solution ... more squats

Solution for benching .... more benching

[Flounderbout]

Talk about throwing yourself back into it! SOme great sessions Andrew. You are so quick to get frustrated (I know someone else a bit like that ) when you slip backwards, but it is inevitable and I can promise you it will come back fast as long as you don't overdo it. I was exactly the same as you grinding my teeth at the time I wasted over Christmas going backwards, but sometimes life just does that.

I do think your single biggest problem now you have your home gym is not going to be overdoing things. For example I am a Smolov lover, but the idea of doing the full Smolov base on top of all the other volume you do... Don't go and break something else!!!



Also don't forget that you are an old old man...

(there, that was just for the CWC dig... )

Great to see you back at it, and here's hoping to a great year.

[Flounderbout]

Is it only on my computer that all the smilies get shifted to the end of everyone's posts...

[EB68]

Great job jumping back into things Andrew. You for sure didn't waste any time meeting up with JP for a fresh kick in the rear. I know it is frustrating to lose ground, but you will be back crushing the heavy squats and stuff very quickly.
I have to be the only dumb one in here but what is OTL?

[fittofattofit]

Talk about throwing yourself back into it! SOme great sessions Andrew. You are so quick to get frustrated (I know someone else a bit like that : D) when you slip backwards, but it is inevitable and I can promise you it will come back fast as long as you don't overdo it. I was exactly the same as you grinding my teeth at the time I wasted over Christmas going backwards, but sometimes life just does that.


I do think your single biggest problem now you have your home gym is not going to be overdoing things. For example I am a Smolov lover, but the idea of doing the full Smolov base on top of all the other volume you do... Don't go and break something else!!!

I know it ..... it's that OCD chip that's buried deep inside every anaesthetist and barrister
I hate to slip backwards and I hate not to do things well.
I actually like your idea of halving smolov and I was thinking of that today as a justification for bailing after 7 sets
And I really, really don't want to get injured ... I thought that I showed a little insight today in calling it off once the form started wobbling

Also don't forget that you are an old old man... : p

It's true ... at least my knees feel old when they get overworked, and of course my shoulders are pretty funky ...

(there, that was just for the CWC dig... : D)

Great to see you back at it, and here's hoping to a great year.

Your absence was noted as well. This time last year ... following on form the biceps repair was a good time for me. I was doing Smolov on the Smith and doing a lot of rehab work while I couldn't use my arm and it helped me to build towards the 165 SQ and the 190 DL in May so I'm hoping I can do the same this year and then move beyond ... I'll be chasing you of course

Is it only on my computer that all the smilies get shifted to the end of everyone's posts...

It must be your computer ... time to move on from XP

[fittofattofit]

Great job jumping back into things Andrew. You for sure didn't waste any time meeting up with JP for a fresh kick in the rear. I know it is frustrating to lose ground, but you will be back crushing the heavy squats and stuff very quickly.
I have to be the only dumb one in here but what is OTL?

Thanks Eric .... I was looking forward to catching up with him. I get my adrenaline up beforehand and start getting anxious before I go in (the old 'flight or fight' response), and then he flogs me, but I always enjoy the fact that I get through it. No way would I push myself as hard on my own. I'm hoping that a bit of consistency will see me regain strength and confidence. It's great to see the way that your strength has returned with your reverse dieting this year



And 'OTL' .... she was my 'One True Love' ......... but it was as though she never knew I existed

[scott_donald]

yes i am special...

hmmm liking to squats although you didnt get what you wanted...

[robosphere]

I know it ..... it's that OCD chip that's buried deep inside every anaesthetist and barrister

I'm an MRI Tech at a Children's hospital, and work a lot with Anaesthetists. Trust me, I am thankful for that OCD every day!

[Jared.P]

finally all caught up in here Andrew! way to stay positive through everything that went on man, always comes as a shocker but like you said - now you get a man cave! some awesome work in here as usual, nothing's gonna keep you down which is great to read. officially sub'd and i'll be keepin an eye on things.

as for the big 3, you'll get back to where you were. also unsure if you've ever tried it but my best bench strength/rep gains came from wendler's 5/3/1. went from barely hitting 205x5, to hitting 275x1, and 225x8 in 2-3 months or so

[mirroroferised]

That was a good session Andrew. Now that you're all set at home there's really no excuse not to go 4 times a week. Just sayin'...

My squats have slipped back so the plan is to get back to 3 x per week squatting,

It cures all that ails you

[raynerd]

Nice work on the squats Andrew, didn't have to make it to 10 sets for it to be a great workout. Form starts wobbling, means you have done your job. You will be back to your insane weight squatting self in no time! Couple more sessions to get back on track and you are off!

[fittofattofit]

yes i am special...

hmmm liking to squats although you didnt get what you wanted...

It's always a bummer when your strength drops back ... in fact it was more about stamina than strength ... the reps felt good but after 3 I was tiring enough to lose form. At least I felt good with the form and I know that the strength will come back if I keep working

I'm an MRI Tech at a Children's hospital, and work a lot with Anaesthetists. Trust me, I am thankful for that OCD every day!

It helps to be OCD in the job

finally all caught up in here Andrew! way to stay positive through everything that went on man, always comes as a shocker but like you said - now you get a man cave! some awesome work in here as usual, nothing's gonna keep you down which is great to read. officially sub'd and i'll be keepin an eye on things.

as for the big 3, you'll get back to where you were. also unsure if you've ever tried it but my best bench strength/rep gains came from wendler's 5/3/1. went from barely hitting 205x5, to hitting 275x1, and 225x8 in 2-3 months or so

Thanks Jared .. it's still tough and I've got a lot of financial info I've got to organise for the lawyers ... I hate paperwork
I do like my man-cave though
I think that I'll get back to the PR squat OK but I get so psyched out about the deads I'm never sure where I'll end up. I have thought about 5/3/1 for benching but I feel that I've got to spend a month or so just knocking out volume to get my benching form consistent. Once I'm feeling more confident and if my shoulders aren't crunchy, then 5/3/1 or Macenko will be ideal

That was a good session Andrew. Now that you're all set at home there's really no excuse not to go 4 times a week. Just sayin'...: D

You calling' me out Dave?

It cures all that ails you : )

So true .... I do like squatting

Nice work on the squats Andrew, didn't have to make it to 10 sets for it to be a great workout. Form starts wobbling, means you have done your job. You will be back to your insane weight squatting self in no time! Couple more sessions to get back on track and you are off!

Thanks Shawn ... it wasn't that the weight felt so heavy but that by the third rep I could feel the fatigue setting in. Hopefully some regular squatting will sort that out. This week I'm thinking squats again on Thursday, Saturday, Monday ... knees willing

Monday 9th March 2014

167lbs

Bro day

Wide grip lat pulldowns
10 x 60kg (132lbs)
10 x 70kg (154lbs)
10 x 70kg (154lbs)
10 x 70kg (154lbs)
10 x 70kg (154lbs)
Tempo 2:2:2

UH grip pull-downs
6 x 70kg (154lbs)
6 x 70kg (154lbs)
6 x 70kg (154lbs)
6 x 70kg (154lbs)
6 x 70kg (154lbs)
Biceps, serratus and lats
Felt weak on these

Standing rope press-downs
15 x 80lbs
15 x 80lbs
15 x 80lbs
15 x 70lbs
15 x 60lbs

Pec deck flyes
10 x 80kg (176lbs)
8 x 80kg (176lbs)
8 x 80kg (176lbs)
10 x 73kg (160lbs)
8 x 73kg (160lbs)
Tempo 2:2:2

Roman chair sit-ups
BW x 15
BW x 15
BW x 15

Wide grip EZ bar curls
10 x 30kg (66lbs)
10 x 30kg (66lbs)
10 x 30kg (66lbs)
10 x 30kg (66lbs)
10 x 30kg (66lbs)
Wide grip to hit the SHB
Tempo 2:2:2

Military presses
15 x bar
15 x bar
15 x bar
Concentrating on IR at the top

bench ..... at home
6, 6, 6, 5, 5, 5, 5, 2 x 50kg

50 + 10 minutes

I've neglected my shoulders and arms lately so I need to get a regular Bro day happening. This is the ideal session to do at my old commercial gym .... they only have one squat rack and two oly bars so it's tough to do the heavy stuff there but it's got the cables and pulleys and machines and the DBs so that I can go from station to station working on the disco muscles
Damn I felt weak though. I'm going to keep up with the Bro work and try to add volume in between the squats at home and the sessions with JP .... I'm starting to form a plan in my mind.
Anyway, tomorrow is a deadlift session with JP .... deads are sh!te at the moment so wish me luck