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  1. #4351
    Bloody but unbowed fittofattofit's Avatar
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    Originally Posted by RT1957 View Post
    So sorry to hear about your daughter....I hope she's doing better....I can't even imagine trying to do a session on no sleep and food along with the stress of a loved one in the hospital. You got in abig body of work this week and some good at home squats today to make up for the earlier session....

    Happy Easter!!...wishing your daughter a fast recovery
    Thanks Ron .... it's been a very high stress few weeks and the sickness just topped it off! Also had to meet my ex for the first time in 3 years
    She is on the mend now although still weak

    Originally Posted by TM79 View Post
    So much quality training this week, especially given the circumstances. Glad to hear that you got some really heavy deads in. 3" isn't a huge difference so that has to be a good confidence builder. And I'd say you did more than make up for a squat fail with all of that accessory work! :eek : I would've forgotten all about squats by the end of that. : D The sets you got in at home were solid and your form looked great on the video. Very sorry to hear about your daughter. I'm sitting here glancing over at mine as I type this and can honestly say that I'd feel pretty fortunate to get 3 hours of sleep if that happened to her. : o Hang in there my friend and things will surely calm back down soon. Happy Easter. : )
    Thanks Trent .... I still feel that I have a load of strength to gain on the deads. I really have backed away from the volume and 3pps feels plenty heavy now. Squats were a big disappointment but the accessory work felt better than I expected, and yes, being tired and underfed didn't help




    Apologies guys for being so absent the last month .... too much going on in RL!
    A quick summary:

    Daughter no. 2's 21st birthday

    18th March .... Melbourne


    Daughter no. 2 has been living and studying in Melbourne for 3 years so I flew daughter no. 1 and the girls' cousin over to Melbourne to help her celebrate
    10pm Saturday 17th March ... the girls are out in a bar in Melbourne doing shots. They tell me they're having a good time ...

    11:15pm Saturday 17th March ... texts:
    Me: 'I hope you're having a good night'
    Birthday girl: 'was good but N left by herself and can't find her'

    12:45am Sunday 18th March ... woken by a call from distressed birthday girl saying 'help, I can't wake N ... she's unconscious and hardly breathing ...'
    So WTF can you do when you're 500 miles away .... ?
    'Poke her!'
    'I did'
    'Poke her harder ...!'
    'She's starting to move ...'

    needless to say, not getting back to sleep at this stage ...

    5am Sunday 18th March ... woken by phone call from Daughter no. 1 on daughter no 2's phone
    'dad, I lost my iPhone ...'
    '... and dad, it was unlocked because I had a new screen put in yesterday ...'
    '... I think I might have left it in a taxi or über'
    '... and dad, I'm really distressed ... there's photos on there that I don't want people to see...'

    So at 5am I'm checking my credit card statements and there's two trips on über and two trips in a cab thirteen minutes apart. Gradually the three girls were able to piece the evening together ...
    ... drinking shots ... N get's sick ... N leaves on her own without telling anyone ... turns up at Birthday girl's apartment without a key ... gets cab back to the pub to pick up key ... gets cab back to apartment ... doesn't make it to the door ... other residents find 'girl' unconscious on the pavement and bring her inside. Birthday girl arrives at her apartment and freaks out, that's when I get the call ...

    At this stage I'm on call and at work all day Sunday ... no help from the cab company so try 'track my iPhone'. Located. Daughter calls the police in Melbourne ... phone is in a public housing tower block
    Phone wiped remotely and all hope of recovering it abandoned

    An to top it off, the Birthday girl was upset that her 21st birthday became all about her sister and her phone



    And then Daughter no. 2 flying off to Europe for 5 months

    25th March .... ADL-LHR


    So daughter no. 1 flew back to Adelaide on Sunday 18th minus her iPhone, and daughter no. 2 flew home on Monday plus a massive load of excess baggage
    Spent the rest of the week getting Daughter no. 2 ready for a 5 month 'gap year' away. Lots of bitching about 'she ruined my birthday ...' and from the other one 'she's such a b!tch'
    Had a big family dinner on Friday 23rd March as a late 21st birthday and then saw her off on Sunday evening flying via Doha to London
    Happy when she arrived safe and was staying with her cousin

    Daughter no. 2 in London with her Cousin by Andrew, on Flickr



    And then Daughter no. 1 was admitted to hospital with Meningitis

    Wednesday 28th March


    1pm ... had a call from daughter saying she'd fainted at her tutorial

    3pm ... call from her at home saying that her 'head was exploding' and she couldn't move her neck or open her eyes.

    4pm ... she takes an über to see her GP

    4:30pm ... GP calls an ambulance with a provisional diagnosis of 'Meningococcal meningitis'.

    5:30pm ... so daughter arrives in the ED in my hospital. I'm on call for the evening and organising all the emergency and trauma operating for the evening

    6:30pm ... finally got down to the ED and my daughter was about to have a lumbar puncture done. Temp was 40ºC/104ºF
    Complicated by my ex-wife being there .... she hadn't seen me or spoken to me for 3 years, and the last time was with the lawyers

    Overnight ... daughter was admitted and loaded up with antibiotics and retro-virals, and I was working in the OT until 2am.

    Not surprisingly, no sleep was had by any of us!


    Wednesday 28th to Saturday 31st March .... still spiking high fevers for 2 days and finally discharged home on Saturday evening. She's sleeping a lot and still has a low grade fever. The Physician (Internal Med for you Americans) was from Dublin and said she had 'RBV' ... a 'really bad virus'. He told her 'that's what we say when we haven't a fcuking clue ...'



    Anyway, that's my fortnight ....


    And today got some Easter Monday morning training in
    "Better to wear out than rust out!"

    Squat 165kg/363lbs
    Deadlift 190kg/418lbs
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  2. #4352
    Bloody but unbowed fittofattofit's Avatar
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    And Easter training bumped over


    Good Friday 30th March 2018

    7am session ... Squats with JP ... monumental fail

    Still losing weight ... 158lbs


    Warm-up
    Air bike .... 10 cals
    Banded side steps .... 5 steps each side
    Air Squats .... 10 x BW
    Air bike .... 10 cals
    Banded side steps .... 5 steps each side
    Air Squats .... 10 x BW

    Squats ... 5s
    5 x 60kg/132lbs
    5 x 80kg/176lbs ... felt heavy
    5 x 100kg/198lbs ... felt really heavy through the knees
    changed to box squat then ...
    F x 120kg/264lbs ....
    no tension through the glutes and hams and dumped the bar
    No strength at all ... felt bad ...

    So time to rescue my pride on the accessories

    Superset Reverse BB lunges/pistol squats
    10 x 60kg/132lbs BB reverse lunges alternating legs
    8 x BW pistol squats each leg
    10 x 80kg/176lbs BB reverse lunges alternating legs
    8 x BW+8kg KB pistol squats each leg
    10 x 80kg/176lbs BB reverse lunges alternating legs
    8 x BW+8kg KB pistol squats each leg
    Quad redemption

    Superset BB box step-ups/Good Mornings
    10 x 60kg/132lbs BB step up to 18" box
    10 x 60kg/132lbs good mornings
    10 x 60kg/132lbs BB step up to 18" box
    10 x 60kg/132lbs good mornings
    Quads, glutes and hammies

    Superset BB BSSs/Prowler pushes
    5 x 60kg/132lbs BB BSSs each leg ... rear foot on 18" box
    40 metres x 150kg+50kg sled=200kg/440lbs prowler push
    5 x 60kg/132lbs BB BSSs each leg ... rear foot on 18" box
    40 metres x 150kg+50kg sled=200kg/440lbs prowler push
    Hams and calves got smashed on the prowlers

    Metcon ... 21-15-9 ... air bike/GHD sit-ups ... target 6 minutes
    21 cals air bike
    21 GHD sit-ups
    15 cals air bike
    15 GHD sit-ups
    9 cals air bike
    9 GHD sit-ups
    7 minutes 10 seconds

    Stretching

    50 minutes

    The session
    Eldest daughter still in hospital overnight so I slept about 3 hours ... meant 3 hours sleep in the last two days. Not eating either so my BW was below 158lbs
    Squats ... 5s ... felt so weak under the bar
    60kg/132lbs x 5 ... felt heavy
    80kg/176lbs x 5 ... really heavy through the legs
    100kg/220lbs x 5 ... all good reps but legs felt soooo weak. Time to back off
    Box squat ... to 12" box. Plan was to load with reduced range
    120kg/264lbs x F ... had no tension through the glutes and hams on the way down = got stuck on the box and dumped the bar

    Had to seek redemption on the accessories
    Reverse BB lunges/pistols ...
    80kg/176lbs x 10 ... Reverse BB lunges alternating legs. 80kg lunges felt lighter on my legs than the 80kg squats did earlier
    10 x BW+8kg kettle bell pistols ... KB in a goblet hold. VMOs getting loads of work with this super-set
    BB Step-ups ...
    10 x 60kg/132lbs step-ups ... 18" box. Haven't done step-ups for ages ... have missed them
    Heavy prowler pushes
    200kg/440lbs x 40 metres ... grinding through the hams and calves. Had to break each set it into 20+20 metres
    Metcon ... 21-15-9 ... target 6 minutes
    21 cals air bike ... complete @ 1 minute 10
    21 GHD sit-ups ... 12+9
    15 cals air bike ... this was the hardest. Took longer than the 21 cals
    15 GHD sit-ups ... 5+5+5
    9 cals air bike ... smashed this out
    9 GHD sit-ups ... unbroken
    Missed the target.

    Overall ... tired and weak. Worst squat session for years




    Saturday 31st March 2018

    Bro stuff


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

    Bent over BB rows (Yates rows)
    20 x 40kg/88lbs
    15 x 60kg/132lbs
    12 x 80kg/176lbs
    8, 8, 8, 8, 8 x 100kg/220lbs

    Superset
    Horizontal leg press Calf raises

    18, 15, 13, 12, 12 x 240lbs
    with pec deck flyes
    12, 11, 10, 10, 10 x 96kg/211lbs

    Standing overhead cable triceps extensions
    11 x 100lbs ... drop
    10 x 90lbs ... drop
    10 x 80lbs ...
    9 x 80lbs ...
    9 x 80lbs ...

    Hamstring Stretches

    60 minutes




    Sunday 1st April 2018

    Squatting for redemption @ home


    Squats
    10 x bar
    10 x 40kg
    5 x 60kg
    5 x 80kg
    5 x 100kg/220lbs
    5 x 110kg/242lbs
    5 x 120kg/264lbs
    5 x 120kg/264lbs
    5 x 120kg/264lbs *vid*
    8 x 100kg/220lbs

    Stretching

    45 minutes

    I walked to the gym today = was planning on a bro session but the gym was closed so walked back home. Felt fate was telling me I had to seek redemption ... so squats at home it was!
    Built up to 120kg ...
    Took a vid of the 3rd set
    https://youtu.be/fIspiXHWinE



    felt heavy but at least I got out 3 sets of 5. Didn't push it any further though and think 130kg would have buried me. Way way better than Friday's outing anyway
    Scheduled for an early morning push-pull session with JP tomorrow
    Hope all you guys are having a great Easter!




    Monday 2nd April 2018

    Easter Monday .... Push/pull with JP


    Warm-up
    Inchworms ... 3
    Archer ring rows ... 8 each arm
    Inchworms ... 3
    Archer ring rows ... 8 each arm

    Bench press
    12 x bar
    8 x 50kg/110lbs
    5 x 70kg/154lbs
    3 x 80kg/176lbs
    3 x 80kg/176lbs
    3 x 80kg/176lbs
    Very much 3RMs

    Deficit Deadlifts ... standing on 3" plate
    8 x 80kg/176lbs
    8 x 100kg/220lbs
    8 x 120kg/264lbs
    8 x 130kg/286lbs
    4 x 140kg/308lbs
    Keeping way too tight to protect the hammie attachment

    Superset Bar dips/UH chins
    Bar dips ... 8 x BW
    BO BB rows ... 8 x 80kg/176lbs
    Bar dips ... 5 x BW+16kg/35lbs
    UH chins ... 5 x BW+16kg/35lb
    Bar dips ... 4 x BW+16kg/35lbs
    UH chins ... 4 x BW+16kg/35lb
    Bar dips ... 3 x BW+16kg/35lbs
    UH chins ... 3 x BW+16kg/35lb
    Bar dips ... 2 x BW+16kg/35lbs
    UH chins ... 2 x BW+16kg/35lb
    Bar dips ... 1 x BW+16kg/35lbs
    UH chins ... 1 x BW+16kg/35lb
    Tris, bis and lats

    Metcon One... 4 rounds ... 10 ring push-ups/12 KB swings/14 ab-mat sit-ups ... target 10 minutes
    Ring push-ups ... 10
    KB swings ... 12 x 32kg/71lbs
    Ab-mat sit-ups ... 14
    Ring push-ups ... 10
    KB swings ... 12 x 32kg/71lbs
    Ab-mat sit-ups ... 14
    Ring push-ups ... 10
    KB swings ... 12 x 32kg/71lbs
    Ab-mat sit-ups ... 14
    Ring push-ups ... 10
    KB swings ... 12 x 32kg/71lbs
    Ab-mat sit-ups ... 14
    5 minutes 30 seconds

    Metcon Two ... 3 rounds ... rower/rope climb ... target 4 minutes 30 secs
    Concept 11 Rower ... 10 cals
    Rope climb ... 1 x 5 metres/16 feet
    Concept 11 Rower ... 10 cals
    Rope climb ... 1 x 5 metres/16 feet
    Concept 11 Rower ... 10 cals
    Rope climb ... 1 x 5 metres/16 feet
    4 minutes on the button

    Stretching

    50 minutes

    The session
    Benching ... triples at 80kg/176lbs. True 3RMs though ... just wish I could add weight here but my right arm gives way under fatigue
    Deficit Deadlifts ... standing on 3" plate
    8 x 130kg/286lbs ... Strong enough but guarding my left high hammie attachment = still achey
    4 x 140kg/308lbs ... 4 pulls then bailed. Weak-sauce
    Metcon One ... 4 rounds ...
    JP must've been feeling very sorry for me setting me a 10 minute target ... I hate ring push-ups but I like KB swings
    Had to break the last 2 sets of push-ups to 5+5 but everything else was easily unbroken. 5 minutes 30 secs
    Metcon Two ... 3 rounds of 10 cals rowing then a rope climb
    1st round complete @ 1 minutes 10 secs
    2nd round complete @ 2 minutes 30 secs
    3rd round row complete @ 3 minutes 30 so 60 secs to make the rope climb
    Arms fatiguing but completed @ 4 minutes

    Overall ... hate bench. Hate deads. Metcons getting easier
    "Better to wear out than rust out!"

    Squat 165kg/363lbs
    Deadlift 190kg/418lbs
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  3. #4353
    Still Pounding! TM79's Avatar
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    Heck of as push/pull session Andrew! I know you're upset about your bench numbers but don't forget that losing weight = murder for the bench press. Nothing wrong with those deficit deads either. Way to smoke the arms with the bar dips and chins too. I can't really do chins with my current pull-up set-up. I would love to be able to do them though as it seems like a much more natural motion. Then TWO metcons to finish it off!?!?! Maniac!
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  4. #4354
    Hiding otter mode raynerd's Avatar
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    Jeebus what a crazy time Andrew, very sorry to hear about you’re daughter’s illness. So scary! The fact you got so much training in is a victory in itself. Squat redemption day went well and great job on the block pulls!
    Time to drive some burgers and beers in ya to get that scale moving in the other direction. Hope things calm down for you buddy, the ex-wife experience was traumatic enough amongst all that chaos
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  5. #4355
    Registered User Plateauplower's Avatar
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    Jeez Andrew. Lots of stress there. I would freak out in that situation. Jeez not looking forward to my kids getting to that age will need the gym for sanity, Grats manag8ng to fit the training in. Hope your daughter is doing better that’s scary.
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    Originally Posted by fittofattofit View Post
    Thanks Brian ... honoured to have you drop in
    Your lifting is an inspiration so maybe someday I'll even enter a PL meet as a master
    My pleasure mate. That would be damn awesome too see! I'm sure you'd have a whole heap of fun and it'd be a great experience so why not?

    Hope you had a good long weekend and Easter.
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    Recovering Weakling RT1957's Avatar
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    Hang in there Andrew..I'm sure this rough patch will run its course and you'll be back in the groove....You still got a lot of good work in between the RL stuff...
    "You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza

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    Bloody but unbowed fittofattofit's Avatar
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    Originally Posted by TM79 View Post
    Heck of as push/pull session Andrew! I know you're upset about your bench numbers but don't forget that losing weight = murder for the bench press. : cool: Nothing wrong with those deficit deads either. Way to smoke the arms with the bar dips and chins too. I can't really do chins with my current pull-up set-up. I would love to be able to do them though as it seems like a much more natural motion. Then TWO metcons to finish it off!?!?! Maniac! : eek:
    Thanks Trent ... I've been slacking off on the specific biceps work lately so I think I need to get a few more curls and chins back in my routine. As for the metcons ... JP knows where my weaknesses are and knows exactly where to push me

    Originally Posted by raynerd View Post
    Jeebus what a crazy time Andrew, very sorry to hear about you’re daughter’s illness. So scary! The fact you got so much training in is a victory in itself. Squat redemption day went well and great job on the block pulls!
    Time to drive some burgers and beers in ya to get that scale moving in the other direction. Hope things calm down for you buddy, the ex-wife experience was traumatic enough amongst all that chaos : eek:
    It's all been a blur .... can't believe it was 9 days ago now that she collapsed! Time has just flown ... she's still un-well and weak but on the mend. Training has always kept me sane at times of stress so I tried to make sure that I got the workouts in, although keeping the food intake up has been a lot harder .... really no appetite with all the RL stuff. The ex-wife experience was tough but, as it turned out, it helped to have priorities made obvious

    Originally Posted by Plateauplower View Post
    Jeez Andrew. Lots of stress there. I would freak out in that situation. Jeez not looking forward to my kids getting to that age :eek : will need the gym for sanity, Grats manag8ng to fit the training in. Hope your daughter is doing better that’s scary.
    Thanks Tim .... I always remember older parents telling me 'little kids, little problems; big kids, big problems'!

    Originally Posted by geneswest View Post
    My pleasure mate. That would be damn awesome too see! I'm sure you'd have a whole heap of fun and it'd be a great experience so why not? : D

    Hope you had a good long weekend and Easter.
    I know it'd be scary but I'd enjoy it .... my squat on a good day would be an age and weight record (not to much competition ) . Need re-habbing to get back into deads though and bench is always going to be crap unless I can get bionic RCs

    Originally Posted by RT1957 View Post
    Hang in there Andrew..I'm sure this rough patch will run its course and you'll be back in the groove....You still got a lot of good work in between the RL stuff...
    Thanks Ron!





    Tuesday 3rd April 2018

    Squatting @ home


    Squats
    10 x bar
    10 x 40kg
    5 x 60kg
    5 x 80kg
    5 x 100kg/220lbs
    5 x 110kg/242lbs
    5 x 120kg/264lbs
    5 x 120kg/264lbs
    5 x 120kg/264lbs
    8 x 100kg/220lbs

    Stretching

    45 minutes

    Got home late so keeping the legs ticking over @ 9pm




    Thursday 5th April 2018

    06:30am ... regular rehab session


    Rehab session ... 4 rounds of:
    DB BSSs .... 10 x 15kg/33lbs each leg ... rear foot on bench, DB in goblet hold, deep forward lunge .... glute and ham stretch and quad load
    Rope face pulls .... 10 x rope cable face pulls .... shoulder stability, rear delts
    Single legged cable RDLs .... 10 x each leg holding cable stack cable .... eccentric loading hamstring/glutes
    Standing 'light sabre' rotations .... 10 x each side: standing perpendicular to cable stack and rotating at the hips .... shoulder and core stability
    Single leg glute-hamstring bridge .... 10 x single leg glute bridge with foott on bench .... eccentric load under tension for tendon healing
    30 minutes




    Thursday 5th April 2018

    2:30pm ... Squats with JP ... 72.5kg/160lbs

    Seeking redemption


    Warm-up
    Lateral lunges .... 10 x bar
    Quad stretch .... 30 seconds
    Lateral lunges .... 10 x bar
    Paused squats .... 5 x bar x 3 seconds

    Squats
    5 x 60kg/132lbs
    5 x 100kg/198lbs
    3 x 120kg/264lbs
    3 x 140kg/308lbs
    1 x 150kg/330lbs
    1 x 150kg/330lbs
    1 x 150kg/330lbs
    Chalk and cheese compared to last week

    Superset Walking BB lunges/single arm suitcase deads and carry
    20 x 60kg/132lbs BB walking lunges
    8 x 60kg/132lbs single arm suitcase deadlifts R arm
    20 metres x 60kg/132lbs single arm suitcase carry R arm out
    8 x 60kg/132lbs single arm suitcase deadlifts R arm
    20 metres x 60kg/132lbs single arm suitcase carry R arm back
    then
    20 x 60kg/132lbs BB walking lunges
    8 x 60kg/132lbs single arm suitcase deadlifts R arm
    20 metres x 60kg/132lbs single arm suitcase carry R arm out
    8 x 60kg/132lbs single arm suitcase deadlifts R arm
    20 metres x 60kg/132lbs single arm suitcase carry R arm back
    Suitcase carries were soooo hard!

    Superset Front squats/Hanging straight leg raises
    10 x 50kg/110lbs Front squats
    10 x hanging SLRs
    10 x 60kg/132lbs Front squats
    10 x hanging SLRs
    10 x 60kg/132lbs Front squats
    10 x hanging SLRs
    Front squats felt good

    Metcon sprint ... air bike/deadball cleans/airbike ... target 3 minutes 30 seconds
    15 cals air bike
    15 x 35kg/77lbs deadball over-shoulder cleans
    15 cals air bike
    4 minutes 05 seconds
    Redlined


    Stretching

    50 minutes

    The session
    Seeking redemption after last week's monumental fail
    Squats ...
    60kg/132lbs x 5 ...
    100kg/220lbs x 5 ... easy
    120kg/264lbs x 3 ... easy, so bump
    140kg/308lbs x 3 ... took my time to commit, but 3 good deep reps
    150kg/330lbs x 1, 1, 1 ... singles. Lacked confidence but all were deep into the hole and light enough coming out
    So different compared to last week

    Walking BB lunges ...
    60kg/132lbs x 20 ... BB felt so light after the 150kg squats
    Single handed suitcase deads and carries ...
    This was so much harder with 60kg/132lbs in one hand compared to doing them with 60kg/120kg total in both hands .... killer core work to keep balanced and continuous activation = was sweating soooo hard with the single handed deads
    Who'd have thought I'd be looking forward to 20 walking lunges to catch my breath
    Front squats ...
    60kg/132lbs x 10 ... heaviest FSs I've done for 10 years. Felt good
    Metcon ... 15-15-15 ... target 3 minutes 30 seconds
    15 cals air bike ... complete @ 45 seconds
    15 x 35kg/77lbs deadball over-shoulder cleans ... was just gassed. 30 secs to catch breath and then 90 secs of deadballs ... complete @ 2 minutes 45
    15 cals air bike ... totally red-lined and had to pause with 6 cals to go. Complete @ 4 minutes 05 seconds

    Overall ... happy with the squats after a major bomb last week. Got smashed on the accessories. Died on the metcon
    "Better to wear out than rust out!"

    Squat 165kg/363lbs
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    Registered User mirroroferised's Avatar
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    Oh man sorry to come back and read about your daughter Andrew. Good to hear that she is on the mend though. That's a scary time brother!
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    That’s a better looking week buddy, squats went awesome! I’ll have to try the single arm suitcase carry’s with my farmers handles next month. You know they are tough when u are looking forward to walking lunges for a break
    Nice to see some front squats in the mix!
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    Bloody but unbowed fittofattofit's Avatar
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    Originally Posted by mirroroferised View Post
    Oh man sorry to come back and read about your daughter Andrew. Good to hear that she is on the mend though. That's a scary time brother!
    Thanks Dave ... yes, you'd always much rather something happened to yourself than your kids. Terrible to see them so unwell

    Originally Posted by raynerd View Post
    That’s a better looking week buddy, squats went awesome! I’ll have to try the single arm suitcase carry’s with my farmers handles next month. You know they are tough when u are looking forward to walking lunges for a break
    Nice to see some front squats in the mix!
    Thanks Shawn ... I was much happier this week. Still have lost 5kg from the end of Feb and feeling weaker but squatting 150s for singles is a helluvalot better than failing @ 120
    You'll have to give the single arm suitcases a go = so much harder trying to stabilise, and I've some nice VMO and glute DOMS today which I blame on the FSs and lunges
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    Originally Posted by fittofattofit View Post
    Complicated by her mum, my ex, being in the room and she hadn't seen me or spoken to me for 3 years
    She got treated early and is better but still unwell with a temp of 104 and spending another night in hospital tonight
    Sorry to hear about your daughter. I had pneumonia years ago with a 104 fever and when it abated to just 101-102, the relative difference made me think I could run a marathon

    Regarding your ex, I know you looked better from when you were together last and I'm guessing she looked worse
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    Originally Posted by Payton1221 View Post
    Sorry to hear about your daughter. I had pneumonia years ago with a 104 fever and when it abated to just 101-102, the relative difference made me think I could run a marathon

    Regarding your ex, I know you looked better from when you were together last and I'm guessing she looked worse
    Thanks Mark ... yes she was so unwell and intermittently burning up and delirious and then normal. It was s hard to see her like that
    And as for the ex ..... very true




    Friday 6th April 2018

    Bro stuff


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

    UH cable pull-downs
    6, 6, 6, 5, 6 x 100kg/220lbs

    Pec deck flyes
    10, 10, 10, 10, 10 x 96kg/211lbs

    Standing overhead cable triceps extensions
    10 x 100lbs ...
    9 x 100lbs ...
    10 x 90lbs ...
    9 x 90lbs ...
    9 x 90lbs ...

    EZ bar drag curls
    10, 10, 10, 10, 10 x 30kg/66lbs

    Hamstring Stretches

    60 minutes

    All done with a slow tempo




    Saturday 7th April 2018

    Bench and deads @ home


    Bench press
    10 x 40kg
    8, 8, 8 x 50kg/110lbs
    30 x 60kg/132lbs ... R/P

    Deadlifts .... 10s
    10 x 40kg, 60kg, 80kg
    10 x 100kg
    10 x 110kg
    10 x 120kg/264lbs

    Stretching

    50 minutes
    Last edited by fittofattofit; 04-07-2018 at 06:13 AM.
    "Better to wear out than rust out!"

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    Recovering Weakling RT1957's Avatar
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    I'm always amazed at the volume of leg work you can handle.....some strong squat sessions both at home and with JP....squats, lunges, front squat...carries...rehab...I wouldn't be walking the next day....or sleeping that night..Love the bro sessions...Hoping your daughter is on the mend and feeling better!!
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    Bloody but unbowed fittofattofit's Avatar
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    Originally Posted by RT1957 View Post
    I'm always amazed at the volume of leg work you can handle.....some strong squat sessions both at home and with JP....squats, lunges, front squat...carries...rehab...I wouldn't be walking the next day....or sleeping that night..Love the bro sessions...Hoping your daughter is on the mend and feeling better!!
    Thanks Ron ... I've never really had any trouble coping with leg or back volume and I've never really had trouble packing on size in the past (a small frame to fill ), it's just that those tendon injuries I used to have as a younger man don't heal like they used to. Unfortunately the temptation for me has been to get back into it all a little too quickly
    And daughter is still feeling weak and fragile but she's complaining more so that probably means she's getting better




    Sunday 9th April 2018

    Squattery/Bro stuff

    71.8kg/158lbs


    Superset
    Push presses

    8 x bar, 30kg, 40kg
    8, 8, 8 x 45kg/100lbs
    with paused squats
    5 x bar, 30kg, 40kg, 60kg, 80kg

    Squats
    5 x 100kg/220lbs
    5 x 120kg/264lbs
    5 x 120kg/264lbs
    5 x 120kg/264lbs
    5 x 120kg/264lbs
    8 x 100kg/220lbs
    Feeling better
    Still didn't want to bump it


    Seated cable rows
    6, 6, 6, 5, 6 x 110kg/242lbs

    Pec deck flyes
    10, 10, 10, 10, 10 x 96kg/211lbs

    Standing cable curls
    10, 10, 10, 10, 10 x 60lbs

    Hamstring Stretches

    60 minutes

    Feeling better with the squats = still achey knees that need a load of warming up but the new knee sleeves give a lot of support so 120kg felt comfortable. Still not ready to bump the working sets back up to 130kg. Still losing weight ... calorie intake has been around 2,600 cals per day so I'm going to need to up that ... looking pretty lean and vascular but I feel weak. Upper body stuff was all done slow and controlled
    "Better to wear out than rust out!"

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    Lots of work accumulated over the weekend Andrew, squats feeling better again is a big plus and strong work on the cable rows! Must be looking pretty awesome at 158 despite the weaker feels!
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    Hey Andrew

    I had lots of reading here to catch up on: Missed your ski trip photos,which are fabulous. Last time I skied a big mountain was Whistler/Blackcomb 25 years ago, amazing...skied two days, and then golfed the next two. Since then I have had to be content with the smaller icy hills of Quebec, the Adirondacks (NY state), and northern Appalachia (Vermont-New Hampshire), Out west .....there is nothing like big, knee deep and steep to "Give'r" as we say in Canada.

    The birthday celebration/drama was humorous to read, but I am sorry to hear your daughter was so sick, hopefully she is on the mend. I am starting to understand why my parents look so old now...there is a good reason for that !

    Any how your squats looked great, and as always your work ethic under the bar is amazong, I see you have some up and downs as well under the bar, there are days that bar seems so heavy with weight you easily did months ago. What amazes me how you get the much power and endurance out 158lbs!!, where do you keep that turbocharger packed?!!
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    Good work in here lately Andrew! I know you've been going through some stress too, but you have still been getting some work in. Very strong squats last Thursday. Nice retribution after the prior week! When I saw the Front Squat/HLR combo I was like, "please tell me you didn't bust out some super heavy Front Squats..." Thankfully, you kept it pretty reasonable and saved my pride. Also, I need to do some more HLR's... Thanks for the reminder. Good looking bro work and work at home too. Good volume on bench and deads and then some heavyish squats. 2,600 calories per day?!?!? That's what my calorie counter is set at and I think I've finally cut a deal with it at 3,000. It seems that at my current work load, 3,000 calories is about all I can starve myself to... Keep up the good work my friend. I hope your daughter is feeling better too.
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    Wow, meningitis , stressful times for a father..glad she is on the uptick....But please explain to me to the expression chalk and cheese...it doesn't sound appealing ! ALL the BEST
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    Originally Posted by raynerd View Post
    Lots of work accumulated over the weekend Andrew, squats feeling better again is a big plus and strong work on the cable rows! Must be looking pretty awesome at 158 despite the weaker feels!
    Thanks Shawn ... I hate it when the scales drop below 160 ... I have a psychological need to be above 170 which is where I've been for most of the last 30 years
    I am looking leaner though .... plenty of striations in the delts and cuts around the arms and abs, just hate it when I start to feel 'smaller'

    Originally Posted by Cantplankwell View Post
    Hey Andrew

    I had lots of reading here to catch up on: Missed your ski trip photos,which are fabulous. Last time I skied a big mountain was Whistler/Blackcomb 25 years ago, amazing...skied two days, and then golfed the next two. Since then I have had to be content with the smaller icy hills of Quebec, the Adirondacks (NY state), and northern Appalachia (Vermont-New Hampshire), Out west .....there is nothing like big, knee deep and steep to "Give'r" as we say in Canada.

    The birthday celebration/drama was humorous to read, but I am sorry to hear your daughter was so sick, hopefully she is on the mend. I am starting to understand why my parents look so old now...there is a good reason for that : D!

    Any how your squats looked great, and as always your work ethic under the bar is amazong, I see you have some up and downs as well under the bar, there are days that bar seems so heavy with weight you easily did months ago. What amazes me how you get the much power and endurance out 158lbs!!, where do you keep that turbocharger packed?!!: )
    Thanks CPW! I love the snow but I fear my skiing is getting worse as I'm getting a bit more injury averse. Also my nerves are getting worse because of my kids ... I'm starting to get grey hairs.
    As for training ... I keep pushing it in the hope that I've still got some PBs ahead of me

    Originally Posted by TM79 View Post
    Good work in here lately Andrew! I know you've been going through some stress too, but you have still been getting some work in. Very strong squats last Thursday. Nice retribution after the prior week! When I saw the Front Squat/HLR combo I was like, "please tell me you didn't bust out some super heavy Front Squats..." Thankfully, you kept it pretty reasonable and saved my pride. : D Also, I need to do some more HLR's... Thanks for the reminder. Good looking bro work and work at home too. Good volume on bench and deads and then some heavyish squats. 2,600 calories per day?!?!? : eek: That's what my calorie counter is set at and I think I've finally cut a deal with it at 3,000. : D It seems that at my current work load, 3,000 calories is about all I can starve myself to... : rolleyes: Keep up the good work my friend. I hope your daughter is feeling better too. : )
    Ha ... yes the front squats were a challenge to me! I'm worried now that he's going to start bumping them though ... I'll be scared if he asks me to do a FS with anything more than 70kg. I'm thinking that to gain weight I'll have to aim for 3000 cals but my work day is much less active than yours! And daughter has finally gone back to Uni so that's a good start ... still feeling tired though. She must be getting better because she's started to complain again ....

    Originally Posted by SixTribes View Post
    Wow, meningitis , stressful times for a father..glad she is on the uptick....But please explain to me to the expression chalk and cheese...it doesn't sound appealing ! ALL the BEST
    Thanks 6T ... yes very stressful!
    So is 'like chalk and cheese' not an expression you'd use? ... possibly a very Aussie explanation



    Tuesday 10th April 2018

    Push/pull with JP


    Warm-up
    Inchworms ... 3
    Ring holds ... 20 seconds
    Inchworms ... 3
    Ring holds ... 20 seconds
    Inchworms ... 3
    Ring holds ... 20 seconds

    Incline Bench press
    12 x bar
    10 x 40kg/88lbs
    8 x 50kg/110lbs
    5 x 60kg/132lbs
    5 x 60kg/132lbs
    5 x 60kg/132lbs
    I know, but it's the best I can do ..

    Chest supported incline BB rows
    12 x 50kg/110lbs
    10 x 70kg/154lbs
    8 x 90kg/198lbs
    8 x 90kg/198lbs
    8 x 90kg/198lbs
    Kept form tight
    Needed the versa-grips for the 90kg


    Superset Ring dips dips/Legless rope climbs
    Ring dips ... 10 x BW
    Legless rope climb ... to 16ft/5 metres
    Ring dips ... 8 x BW+10kg/22lbs
    Legless rope climb ... to 16ft/5 metres
    Ring dips ... 6 x BW+16kg/35lbs
    Legless rope climb ... to 16ft/5 metres
    Ring dips ... 4 x BW+18.5kg/41lbs
    Legless rope climb ... to 16ft/5 metres
    Ring dips ... 2 x BW+20kg/44lbs
    Legless rope climb ... to 16ft/5 metres
    Tris, bis and lats

    Metcon ... 3 rounds ... 10 cals rower/10 SDHPs/10 push-ups ... target 5 minutes 30 seconds
    Concept 11 Rower ... 10 cals
    Sumo dead high clean pulls ... 10 x 40kg/88lbs
    Hand release push-ups ... 10
    Concept 11 Rower ... 10 cals
    Sumo dead high clean pulls ... 10 x 40kg/88lbs
    Hand release push-ups ... 10
    Concept 11 Rower ... 10 cals
    Sumo dead high clean pulls ... 10 x 40kg/88lbs
    Hand release push-ups ... 10
    4 minutes 55 seconds

    Stretching

    50 minutes

    Tris and lats got hammered
    Smashed the metcon ... sort of getting to like rowing
    Last edited by fittofattofit; 04-11-2018 at 05:15 AM.
    "Better to wear out than rust out!"

    Squat 165kg/363lbs
    Deadlift 190kg/418lbs
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    Bloody but unbowed fittofattofit's Avatar
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    Wednesday 11th April 2018

    Moar squats/Bro stuff


    Superset
    Push presses

    8 x bar, 30kg, 40kg
    8, 8, 8 x 45kg/100lbs
    with paused squats
    5 x bar, 30kg, 40kg, 60kg, 80kg

    Squats
    5 x 100kg/220lbs
    5 x 120kg/264lbs
    5 x 120kg/264lbs
    5 x 120kg/264lbs
    5 x 120kg/264lbs
    10 x 100kg/220lbs
    Form + commitment = loads better

    Wide grip lats pull-downs
    10, 9, 8, 8, 8 x 70kg/154lbs

    Horizontal hack press calf raises
    16, 13, 11, 10, 12 x 240lbs

    Standing EZ bar curls
    10, 10, 10, 10, 10 x 77lbs

    Hamstring Stretches

    60 minutes

    Squats feeling much better ... knees not achey and not stiff. Not all cool cos glute max tendon @ ITB is sore again, but still felt very comfortable with sets of 120kg
    "Better to wear out than rust out!"

    Squat 165kg/363lbs
    Deadlift 190kg/418lbs
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  22. #4372
    Hiding otter mode raynerd's Avatar
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    Looked like a fun push/pull with JP! Smashed the upper body and the metcon. I played around with the rower last summer and it’s an awesome low impact machine!
    Sounds like squats are back in the comfort zone!
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    Bloody but unbowed fittofattofit's Avatar
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    Originally Posted by raynerd View Post
    Looked like a fun push/pull with JP! Smashed the upper body and the metcon. I played around with the rower last summer and it’s an awesome low impact machine!
    Sounds like squats are back in the comfort zone!
    Thanks Shawn ... yes, I’m not really built for rowing but I do like that it’s a power movement tthrough the legs and lats and at least I can generate that
    Squats are starting to feel good again ... still a way to go





    ]Thursday 12th April 2018

    06:30am ... regular rehab session


    Rehab session ... 4 rounds of:
    DB BSSs .... 10 x 15kg/33lbs each leg ... rear foot on bench, DB in goblet hold, deep forward lunge .... glute and ham stretch and quad load
    TRX reverse flyes .... 10 x TRX .... shoulder stability, rear delts
    Single legged cable RDLs .... 10 x each leg holding cable stack cable .... eccentric loading hamstring/glutes
    Standing 'Pallov’ cable rotations .... 10 x each side: standing perpendicular to cable stack and rotating at the hips .... shoulder and core stability
    Single leg glute-hamstring bridge .... 10 x single leg glute bridge with foot on bench .... eccentric load under tension for tendon healing
    30 minutes




    Friday 13th April 2018

    11:30am ... Squats with JP ... 72kg/158lbs

    EMOM


    Warm-up

    Lateral lunges .... 15 second stretch and hold each side
    Paused squats .... 8 x bar x 2 seconds

    Lateral lunges .... 15 second stretch and hold each side
    Paused squats .... 8 x bar x 2 seconds

    Squats
    5 x 70kg/154lbs warm up

    Squats EMOM
    5 x 100kg/198lbs
    5 x 100kg/198lbs
    5 x 100kg/198lbs
    5 x 100kg/198lbs
    3 x 120kg/264lbs
    3 x 120kg/264lbs
    3 x 125kg/275lbs
    3 x 125kg/275lbs
    1 x 140kg/308lbs
    1 x 145kg/319lbs
    1 x 150kg/330lbs
    1 x 150kg/330lbs
    Every Minute On the Minute
    Harder mentally than physically


    Front squats
    10 x 50kg/110lbs Front squats
    10 x 70kg/154lbs Front squats
    5 x 80kg/176lbs Front squats
    2 x 90kg/198lbs Front squats
    Front squats felt good but 90kg was really heavy
    Dumped the 3rd rep @90 cos I farted and just lost it


    Superset BB forward lunges/GHD sit-ups
    10 x 70kg/154lbs BB forward lunges
    15 x GHD sit-ups
    10 x 80kg/176lbs BB forward lunges
    15 x GHD sit-ups
    10 x 80kg/176lbs BB forward lunges
    15 x GHD sit-ups
    Lunges felt sooo light after squats


    Metcon ... 3 rounds ... air bike/KB swings/deadball carries ... target 6 minutes
    9 cals air bike
    15 x 32kg/71lbs KB swings
    40 metres x 35kg/77lbs deadball Carry
    9 cals air bike
    15 x 32kg/71lbs KB swings
    40 metres x 35kg/77lbs deadball Carry
    9 cals air bike
    15 x 32kg/71lbs KB swings
    40 metres x 35kg/77lbs deadball Carry
    5 minutes 45 seconds

    Stretching

    50 minutes

    The session
    Squats EMOM ... Every Minute on the Minute
    100kg/220lbs x 5 x 4 ... easy. Done in ~25 secs each round so 35 secs recovery
    120kg/264lbs x 3 x 2
    125kg/275lbs x 3 x 2 ... easy weight but starting to feel the fatigue. Took 30 secs each round so 30 secs recovery
    150kg/330lbs x bailed! ... mentally not ready for a 25kg bump. Dropped the bar to 140kg
    140kg/308lbs x 1 ... surprised myself... felt very light
    145kg/319lbs x 1 ... still light
    150kg/330lbs x 1, 1 ... Very good
    Such a good routine = tough mentally cos the fatigue builds up. Was so happy to get 12 minutes solid squats out

    Front squats ...
    80kg/176 lbs x5 .... Felt good
    90kg/198lbs x 2 .... so funny! I was doing this at around 12 noon and half a dozen guys were there warming up before a WOD. Really had to activate my abs and core. 1st squat I gave a tiny squeak. 2nd squat Gove a louder one. 3rd squat I was at the bottom and an almighty fart ripped out. I started laughing along with everyone else and just had to dump the bar

    Overall ... happy with the whole session
    "Better to wear out than rust out!"

    Squat 165kg/363lbs
    Deadlift 190kg/418lbs
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  24. #4374
    Still Pounding! TM79's Avatar
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    Solid work this week Andrew! Good work on the incline bench and several good combos after that. I'll bet those legless rope climbs are getting easier with the weight loss. Some solid bro work the other day and then way to get after some EMOM squats! I think for me it would be hard both mentally and physically, especially as they are carrying me out on a stretcher. Very respectable sets on FS as well. No way I could get 2 reps at 198. Love the BB lunge/GHD sit-up combo. The metcon looked like pure misery. Way to get it done! Also, I was LOLing about the fart. I do that all the time in the garage. I guess that is one advantage of working out by yourself... My favorite is when I am in a public gym/workout center and am in an area all by myself. I will usually let one fly and it never fails, right then, the best looking lady in the place walks up and gets crop dusted.
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    Recovering Weakling RT1957's Avatar
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    Tuesday 10th April 2018

    Push/pull with JP

    Warm-up
    Inchworms ... 3
    Ring holds ... 20 seconds
    Inchworms ... 3
    Ring holds ... 20 seconds
    Inchworms ... 3
    Ring holds ... 20 seconds

    Incline Bench press
    12 x bar
    10 x 40kg/88lbs
    8 x 50kg/110lbs
    5 x 60kg/132lbs
    5 x 60kg/132lbs
    5 x 60kg/132lbs
    I know, but it's the best I can do ..

    Chest supported incline BB rows
    12 x 50kg/110lbs
    10 x 70kg/154lbs
    8 x 90kg/198lbs
    8 x 90kg/198lbs
    8 x 90kg/198lbs
    Kept form tight
    Needed the versa-grips for the 90kg

    Superset Ring dips dips/Legless rope climbs
    Ring dips ... 10 x BW
    Legless rope climb ... to 16ft/5 metres
    Ring dips ... 8 x BW+10kg/22lbs
    Legless rope climb ... to 16ft/5 metres
    Ring dips ... 6 x BW+16kg/35lbs
    Legless rope climb ... to 16ft/5 metres
    Ring dips ... 4 x BW+18.5kg/41lbs
    Legless rope climb ... to 16ft/5 metres
    Ring dips ... 2 x BW+20kg/44lbs
    Legless rope climb ... to 16ft/5 metres
    Tris, bis and lats

    Metcon ... 3 rounds ... 10 cals rower/10 SDHPs/10 push-ups ... target 5 minutes 30 seconds
    Concept 11 Rower ... 10 cals
    Sumo dead high clean pulls ... 10 x 40kg/88lbs
    Hand release push-ups ... 10
    Concept 11 Rower ... 10 cals
    Sumo dead high clean pulls ... 10 x 40kg/88lbs
    Hand release push-ups ... 10
    Concept 11 Rower ... 10 cals
    Sumo dead high clean pulls ... 10 x 40kg/88lbs
    Hand release push-ups ... 10
    4 minutes 55 seconds

    Stretching

    50 minutes

    Tris and lats got hammered
    Smashed the metcon ... sort of getting to like rowing
    Incline BP weights are going up and the row weights are very impressive...the rope dip combo had to light up the arms and lats...

    Originally Posted by fittofattofit View Post
    Wednesday 11th April 2018

    Moar squats/Bro stuff


    Superset
    Push presses

    8 x bar, 30kg, 40kg
    8, 8, 8 x 45kg/100lbs
    with paused squats
    5 x bar, 30kg, 40kg, 60kg, 80kg

    Squats
    5 x 100kg/220lbs
    5 x 120kg/264lbs
    5 x 120kg/264lbs
    5 x 120kg/264lbs
    5 x 120kg/264lbs
    10 x 100kg/220lbs
    Form + commitment = loads better

    Wide grip lats pull-downs
    10, 9, 8, 8, 8 x 70kg/154lbs

    Horizontal hack press calf raises
    16, 13, 11, 10, 12 x 240lbs

    Standing EZ bar curls
    10, 10, 10, 10, 10 x 77lbs

    Hamstring Stretches

    60 minutes

    Squats feeling much better ... knees not achey and not stiff. Not all cool cos glute max tendon @ ITB is sore again, but still felt very comfortable with sets of 120kg
    Nice bro squats session...sorry to hear about the GT and ITB....

    Originally Posted by fittofattofit View Post
    Thanks Shawn ... yes, I’m not really built for rowing but I do like that it’s a power movement tthrough the legs and lats and at least I can generate that
    Squats are starting to feel good again ... still a way to go





    ]Thursday 12th April 2018

    06:30am ... regular rehab session


    Rehab session ... 4 rounds of:
    DB BSSs .... 10 x 15kg/33lbs each leg ... rear foot on bench, DB in goblet hold, deep forward lunge .... glute and ham stretch and quad load
    TRX reverse flyes .... 10 x TRX .... shoulder stability, rear delts
    Single legged cable RDLs .... 10 x each leg holding cable stack cable .... eccentric loading hamstring/glutes
    Standing 'Pallov’ cable rotations .... 10 x each side: standing perpendicular to cable stack and rotating at the hips .... shoulder and core stability
    Single leg glute-hamstring bridge .... 10 x single leg glute bridge with foot on bench .... eccentric load under tension for tendon healing
    30 minutes



    Friday 13th April 2018

    11:30am ... Squats with JP ... 72kg/158lbs

    EMOM


    Warm-up

    Lateral lunges .... 15 second stretch and hold each side
    Paused squats .... 8 x bar x 2 seconds

    Lateral lunges .... 15 second stretch and hold each side
    Paused squats .... 8 x bar x 2 seconds

    Squats
    5 x 70kg/154lbs warm up

    Squats EMOM
    5 x 100kg/198lbs
    5 x 100kg/198lbs
    5 x 100kg/198lbs
    5 x 100kg/198lbs
    3 x 120kg/264lbs
    3 x 120kg/264lbs
    3 x 125kg/275lbs
    3 x 125kg/275lbs
    1 x 140kg/308lbs
    1 x 145kg/319lbs
    1 x 150kg/330lbs
    1 x 150kg/330lbs
    Every Minute On the Minute
    Harder mentally than physically


    Front squats
    10 x 50kg/110lbs Front squats
    10 x 70kg/154lbs Front squats
    5 x 80kg/176lbs Front squats
    2 x 90kg/198lbs Front squats
    Front squats felt good but 90kg was really heavy
    Dumped the 3rd rep @90 cos I farted and just lost it


    Superset BB forward lunges/GHD sit-ups
    10 x 70kg/154lbs BB forward lunges
    15 x GHD sit-ups
    10 x 80kg/176lbs BB forward lunges
    15 x GHD sit-ups
    10 x 80kg/176lbs BB forward lunges
    15 x GHD sit-ups
    Lunges felt sooo light after squats


    Metcon ... 3 rounds ... air bike/KB swings/deadball carries ... target 6 minutes
    9 cals air bike
    15 x 32kg/71lbs KB swings
    40 metres x 35kg/77lbs deadball Carry
    9 cals air bike
    15 x 32kg/71lbs KB swings
    40 metres x 35kg/77lbs deadball Carry
    9 cals air bike
    15 x 32kg/71lbs KB swings
    40 metres x 35kg/77lbs deadball Carry
    5 minutes 45 seconds

    Stretching

    50 minutes

    The session
    Squats EMOM ... Every Minute on the Minute
    100kg/220lbs x 5 x 4 ... easy. Done in ~25 secs each round so 35 secs recovery
    120kg/264lbs x 3 x 2
    125kg/275lbs x 3 x 2 ... easy weight but starting to feel the fatigue. Took 30 secs each round so 30 secs recovery
    150kg/330lbs x bailed! ... mentally not ready for a 25kg bump. Dropped the bar to 140kg
    140kg/308lbs x 1 ... surprised myself... felt very light
    145kg/319lbs x 1 ... still light
    150kg/330lbs x 1, 1 ... Very good
    Such a good routine = tough mentally cos the fatigue builds up. Was so happy to get 12 minutes solid squats out

    Front squats ...
    80kg/176 lbs x5 .... Felt good
    90kg/198lbs x 2 .... so funny! I was doing this at around 12 noon and half a dozen guys were there warming up before a WOD. Really had to activate my abs and core. 1st squat I gave a tiny squeak. 2nd squat Gove a louder one. 3rd squat I was at the bottom and an almighty fart ripped out. I started laughing along with everyone else and just had to dump the bar

    Overall ... happy with the whole session
    Huge leg day Mr Toot ....too funny...I've had it happen on the leg press...just a ton of squats.....strong singles at 150K...front squats up to 198 is impressive after all the other work then lunges and metcon....inspiring!!
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    Bloody but unbowed fittofattofit's Avatar
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    Originally Posted by TM79 View Post
    Solid work this week Andrew! Good work on the incline bench and several good combos after that. I'll bet those legless rope climbs are getting easier with the weight loss.
    Very true, although I think I lose upper body size most when I'm dropping weight. Have lost fat but there's been a fair bit of muscle loss as well

    Originally Posted by TM79 View Post
    Some solid bro work the other day and then way to get after some EMOM squats! : eek: I think for me it would be hard both mentally and physically, especially as they are carrying me out on a stretcher. : p Very respectable sets on FS as well. No way I could get 2 reps at 198. Love the BB lunge/GHD sit-up combo. The metcon looked like pure misery. Way to get it done! Also, I was LOLing about the fart. I do that all the time in the garage. I guess that is one advantage of working out by yourself... My favorite is when I am in a public gym/workout center and am in an area all by myself. I will usually let one fly and it never fails, right then, the best looking lady in the place walks up and gets crop dusted. : rolleyes:
    EMOM was a killer but that's some of the things I like about having a trainer tell me what to do .... forced me well out of my comfort zone. I turned the tables though and got him out of his comfort zone with the fart .... next one was liquid for sure

    Originally Posted by RT1957 View Post
    Incline BP weights are going up and the row weights are very impressive...the rope dip combo had to light up the arms and lats...

    Nice bro squats session...sorry to hear about the GT and ITB....

    Huge leg day Mr Toot : eek:....too funny...I've had it happen on the leg press...just a ton of squats.....strong singles at 150K...front squats up to 198 is impressive after all the other work then lunges and metcon....inspiring!!
    Ha .... 'Mr Toot' ... thanks Ron




    Saturday 14th April 2018

    Bro stuff @ gym


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

    Seated cable rows
    6, 3 .... x 110kg/242lbs
    ... and the cable snapped!
    I fell backwards and rolled, landing in my head ...


    Pec deck flyes
    10, 10, 10, 10, 10 x 96kg/211lbs

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

    Horizontal hack press calf raises
    15, 12, 11, 10, 10 x 240lbs

    Hamstring Stretches

    60 minutes

    ... was doing my usual heavy seated rows and the cable snapped as I was at the peak retraction = stack plunges down and I plunged backwards, cartwheeled off the bench, landed on my head, and wrenched my neck
    I was very shook up but fortunately missed head butting a machine behind me. The cable snapped at a point where there was some duct tape around so I can only assume that the cable had frayed underneath. Very bad and dangerous
    Continued on but very much a bro sesh
    Spent the evening at JP's engagement party and self medicated the head and neck ache with some cleansing ales




    Sunday 15th April 2018

    Squats @ gym


    paused squats
    5 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
    10 x 100kg/220lbs
    Added a set
    Liking the volume


    Superset
    Standing BB calf raises

    15, 12, 10, 10, 10 x 100kg/220lbs
    with overhead cable triceps extensions
    10, 9 x 100lbs
    10, 8 x 90lbs

    30 minutes squats + 10 minutes SS

    Quick session after a long sleep in ... enjoyed the squat volume and not too hard. Will up the weight next time
    Push-Pull session with JP tomorrow
    Last edited by fittofattofit; 04-15-2018 at 06:10 AM.
    "Better to wear out than rust out!"

    Squat 165kg/363lbs
    Deadlift 190kg/418lbs
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    Monday 16th April 2018

    Push/pull with JP


    Warm-up
    Bearcrawls ... 20 metres
    Ring holds ... 20 seconds
    Inverted ring rows ... 10 reps
    Bearcrawls ... 20 metres
    Ring holds ... 20 seconds
    Inverted ring rows ... 10 reps

    Superset bar dips/pull-ups
    Bar dips ... 10 x BW
    Pull-ups ... 10 x BW
    Bar dips ... 6 x BW+12kg/26lbs
    Pull-ups ... 6 x BW+12kg/26lbs
    Bar dips ... 5 x BW+14.5kg/32lbs
    Pull-ups ... 6 x BW+12kg/26lbs
    Bar dips ... 4 x BW+17kg/37lbs
    Pull-ups ... 5 x BW+12kg/26lbs
    Bar dips ... 3 x BW+19.5kg/43lbs
    Pull-ups ... 5 x BW+12kg/26lbs
    Bar dips ... 2 x BW+22kg/48lbs
    Pull-ups ... 6 x BW+12kg/26lbs
    Bar dips ... 1 x BW+24.5kg/54lbs
    AMRAP Bar dips ... 11 x BW
    AMRAP Pull-ups ... 9 x BW

    Superset Bench press/BO DB rows
    Bench press ... 10 x 50kg/110lbs
    BO DB rows ... 12 x two 22.5kg/50lbs DBs
    Bench press ... 5 x 60kg/132lbs
    BO DB rows ... 8 x two 27.5kg/60lbs DBs
    Bench press ... 5 x 60kg/132lbs
    BO DB rows ... 8 x two 27.5kg/60lbs DBs
    Bench press ... 5 x 60kg/132lbs
    BO DB rows ... 8 x two 27.5kg/60lbs DBs

    Metcon 1 ... 3 rounds ... KB swings/push-ups/ab-mat sit-ups ... target 3 minutes
    KB swings ... 10 x 32kg/71lbs
    Hand release push-ups ... 10
    Ab-mat sit-ups ... 10
    KB swings ... 10 x 32kg/71lbs
    Hand release push-ups ... 10
    Ab-mat sit-ups ... 10
    KB swings ... 10 x 32kg/71lbs
    Hand release push-ups ... 10
    Ab-mat sit-ups ... 10
    3 minutes 05 seconds

    Metcon ... 3 rounds ... 10 cals rower/5 burpees ... target 3 minutes
    Concept 11 Rower ... 10 cals
    burpees ... 5 reps
    Concept 11 Rower ... 10 cals
    burpees ... 5 reps
    Concept 11 Rower ... 10 cals
    burpees ... 5 reps
    2 minutes 50 seconds

    Stretching

    50 minutes
    "Better to wear out than rust out!"

    Squat 165kg/363lbs
    Deadlift 190kg/418lbs
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  28. #4378
    Still Pounding! TM79's Avatar
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    Good looking couple of sessions Andrew! Solid bro work and that is crazy about the cable snapping on you! I can't believe someone would have the thought that duct tape would somehow hold together a frayed metal wire under load. Hopefully your neck wasn't too screwed up. I'd hope that you now at least have a free membership at that gym... Beauty of a push/pull session too. Love the dips/PU while adding weight. Would love to be able to do that. A good combo afterwards with the bench press and DB rows. Way to hammer out the KB/push-ups/ab mats in a quick 3:00. Another less forgiving metcon after that with rowing and burpees. Solid work my friend!
    All-Time PR's and Info:
    M, 5'10", 175 lb
    Powerlifting: Squat: 315, Bench: 255, Deadlift: 420
    Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
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  29. #4379
    Hiding otter mode raynerd's Avatar
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    cable snapping has always been one of my biggest gym fears!! Glad your head is ok!!
    Awesome EMOM squat session! Hit some big 330 singles after all that fatigue build up! Lol’d at the fart during front squats...what is it with front squats?? Been there many times lol.
    U moved some good weight on those, especially after the EMOM!!
    Awesome push pull again and huge squat volume day!! Killing it buddy!
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    fittofattofit is offline
    Originally Posted by TM79 View Post
    Good looking couple of sessions Andrew! Solid bro work and that is crazy about the cable snapping on you! : eek: I can't believe someone would have the thought that duct tape would somehow hold together a frayed metal wire under load. : cool: Hopefully your neck wasn't too screwed up. I'd hope that you now at least have a free membership at that gym...
    Yeah, I was in the middle of an intense row and then I just rolled backwards. Had a real shaken head for 2 hours after, a stiff neck that night, and then a small strain in the right lat that I noticed the next morning. I think that duct tape had been on the cable for a year or more, so someone must have used it to cover some frayed edges. Stupid

    Originally Posted by TM79 View Post
    Beauty of a push/pull session too. Love the dips/PU while adding weight. Would love to be able to do that. A good combo afterwards with the bench press and DB rows. Way to hammer out the KB/push-ups/ab mats in a quick 3:00. Another less forgiving metcon after that with rowing and burpees. Solid work my friend!
    Thanks Trent ... it's funny but I find I'm much stronger with a 'closed chain' movement like dips than I am with barbell presses. I often think I should just do more dips and push-ups and avoid presses altogether ..

    Originally Posted by raynerd View Post
    :eek : cable snapping has always been one of my biggest gym fears!! Glad your head is ok!!
    Awesome EMOM squat session! Hit some big 330 singles after all that fatigue build up! Lol’d at the fart during front squats...what is it with front squats?? Been there many times lol.
    U moved some good weight on those, especially after the EMOM!!
    Awesome push pull again and huge squat volume day!! Killing it buddy!
    Thanks Shawn .... yes I'm surprised ancients like that don't happen more often ... would have made a great 'fail' vid if I'd been recording it
    Lucky I wasn't recording the Fart squat set either




    Tuesday 17th April 2018

    Skwatties @ home


    Stretches

    paused squats
    5 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
    8 x 110kg/242lbs
    Bumped the rep-out set to 110kg x 8

    Stretches

    40 minutes
    "Better to wear out than rust out!"

    Squat 165kg/363lbs
    Deadlift 190kg/418lbs
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