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  1. #4381
    Bloody but unbowed fittofattofit's Avatar
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    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




    ]Thursday 19th 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 'light sabre’ cable rotations .... 10 x each side: standing facing cable stack holding 'sabre' with OH grip and rotate 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




    Thursday 19th April 2018

    2pm ... Squats/block pulls with JP ... 72kg/158lbs


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

    Squats
    5 x 60kg/132lbs
    5 x 100kg/198lbs
    3 x 120kg/264lbs
    3 x 140kg/308lbs
    2, F x 150kg/330lbs
    Psyched out on the 3rd rep
    Should have got it


    Block pulls ... off 3' plates
    5 x 100kg/198lbs
    5 x 130kg/286lbs
    5 x 150kg/330lbs
    2 x 160kg/352lbs
    MF x 160kg/352lbs
    5 x 130kg/286lbs
    5 x 130kg/286lbs
    Low back feeling tight and MFs took hold ...

    Superset
    Front squats

    5 x 60kg/132lbs Front squats
    5 x 70kg/154lbs Front squats
    5 x 80kg/176lbs Front squats
    Front squats felt good
    with Farmer's walks
    20 metres x two 40kg suitcases=80kg/176lbs total
    20 metres x two 60kg suitcases=120kg/264lbs total
    20 metres x two 70kg suitcases=140kg/308lbs total

    Metcon ... 7-14-21 ... squats/rows/ab-mat sit-ups ... target 9 minutes
    7 x 100kg/220lbs squats
    200 metres Concept 11 rower
    15 x ab-mat sit-ups
    14 x 80kg/176lbs squats
    200 metres Concept 11 rower
    15 x ab-mat sit-ups
    21 x 60kg/132lbs squats
    200 metres Concept 11 rower
    15 x ab-mat sit-ups
    8 minutes 33 seconds

    Stretching

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

    Squat 165kg/363lbs
    Deadlift 190kg/418lbs
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  2. #4382
    Sleepy moderator scott_donald's Avatar
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    Nice wee squatting session....

    120 must feel stupid easy now!!!
    Sleepy.
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  3. #4383
    Recovering Weakling RT1957's Avatar
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    A solid week of work Andrew....huge volume done..sorry to hear about the cable breaking and I hope you're healing up from the neck tweak....That can be very shocking at the time....strong squats as always !! a nice variety of work...That metcon looks brutal....
    "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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  4. #4384
    Bloody but unbowed fittofattofit's Avatar
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    Originally Posted by scott_donald View Post
    Nice wee squatting session....

    120 must feel stupid easy now!!!
    Thanks Scott ... 120 is easy now but my little glute max tendon thingy has got angry again and my mind turns cartwheels when I bump the weight. I want to get to the stage where I'm comfortable with 5 x 5 x 140 at home but I'll take my time

    Originally Posted by RT1957 View Post
    A solid week of work Andrew....huge volume done..sorry to hear about the cable breaking and I hope you're healing up from the neck tweak....That can be very shocking at the time....strong squats as always !! a nice variety of work...That metcon looks brutal....
    Thanks Ron .... yes, terrible how slack they can be with safety! Neck is OK but I still have a strain in the right lat. Squats are feeling good strength wise but the old injuries are nagging at me so I may have to slow down



    Friday 20th April 2018

    Strength/metcon session with John


    stretches

    Forward lunges
    10 x bar
    10 x 40kg/88lbs
    10 x 50kg/110lbs
    10 x 60kg/132lbs
    10 x 70kg/154lbs
    6 x 80kg/176lbs
    6 x 90kg/198lbs
    6 x 95kg/209lbs

    Deadlifts
    10 x 60kg/132lbs
    10 x 80kg/176lbs
    10 x 110kg/242lbs
    5 x 130kg/286lbs
    5 x 150kg/330lbs
    3 x 160kg/352lbs
    John did 170kg x 3

    Metcon ... 'Death by burpees'
    EMOM ... 1st round 1 burpee/1 sit-up
    then add a rep each round until fail, so ...

    1 burpee + 1 situp ...
    2 burpee + 2 situp ...
    3 burpee + 3 situp ...
    4 burpee + 4 situp ...
    5 burpee + 5 situp ...
    6 burpee + 6 situp ...
    7 burpee + 7 situp ...
    8 burpee + 8 situp ...
    9 burpee + 9 situp ...
    10 burpee + 7 situp ... abs started cramping
    11 burpee ...
    John got to 12 burpees ...

    Stretching

    50 minutes

    Heavy lunges felt good although my knees were achey and legs were tired after Thursday's squats
    Deads felt good but did not want to push it ... 160kg x 3 was enough
    'Death by burpees' catches up with you ... I thought the burpees would do me in but it was the sit-ups ... abs were on the verge of cramping. Good challenge though that you can do one the road and I could feel my arms, shoulders, legs and abs got smashed




    Saturday 21st April 2018

    Bench/Squats @ home


    Bench press
    10, 10 x 40kg/88lbs
    8, 8, 8, 8, 8 x 50kg/110lbs
    5, 5, 5 x 60kg/132lbs
    So weak ...

    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
    12 x 100kg/220lbs
    Achey knees but hey ...

    50 minutes



    Sunday 22nd April 2018

    Bro stuff @ gym/deads @ home


    Bro Stuff @ gym
    Seated cable rows
    12 x 60kg/132lbs
    10 x 80kg/176lbs
    8, 8, 8, 8, 8 x 100kg/220lbs
    Temp 1:2:3 = pause and slow neg

    Standing smith machine calf raises
    15, 12, 12, 10, 10 x 55lbs each side
    2 sec pause at the top and bottom of each rep

    Superset
    Pec deck flyes

    10, 10, 10, 10, 10 x 96kg/211lbs
    with standing overhead rope triceps extensions
    10, 8 x 100lbs
    8 x 90lbs
    10, 10 x 80lbs

    EZ bar curls
    10, 8, 8, 8, 7 x 35kg/77lbs

    Hamstring Stretches

    Volume Deads @ home
    10 x 60kg/132lbs
    10 x 80kg/176lbs
    10 x 100kg/220lbs
    10 x 110kg/242lbs
    10 x 120kg/264lbs
    10 x 130kg/286lbs

    45+20 minutes

    Enjoying beautiful weather here with an Indian Summer ... in the high 80s F ... should have spent time in the garden but slept in, then lazy brunch, then gymming it, then CostCo and now I'm relaxing with a G&T .... sucks to have to go back to work tomorrow
    Last edited by fittofattofit; 04-22-2018 at 01:32 AM.
    "Better to wear out than rust out!"

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    Deadlift 190kg/418lbs
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  5. #4385
    Hiding otter mode raynerd's Avatar
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    Strongass lunges Andrew and great job on the pulls after. Death by burpees
    No thanks...
    Lots of squats, and front squats happening over the course of the week, that volume is really adding up!
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  6. #4386
    Still Pounding! TM79's Avatar
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    Very strong squat/pull session the other day Andrew. Nice and heavy on each. Also, I like the increase in weight/decrease in weight on the squats in that metcon. I'm betting the squats still got worse as you went along. Then, what the heck are lunges with 200+ lbs? Strong work on those DL's as well. Love the Death by Burpees too. Might have to give that a try... Good looking bro work after that too. Sounds like the weather is nice there too. Finally winding down after a hot summer I'm sure. Keep up the great work my friend. I don't want to work tomorrow either but we can do it.
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  7. #4387
    Registered User Cantplankwell's Avatar
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    Originally Posted by fittofattofit View Post


    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

    Dumped the 3rd rep @90 cos I farted and just lost it [/B][/color]



    An EMOM with heavy squats, that is just plain torture!!

    Thats funny about passing the wind, a time or two at the lifting club I stepped up to the platform and got ready to do a snatch or whatever when I felt a sudden "pressure" build up, I clamped down .....I stood back up and backed off, everyone was probably assuming I was just zeroing with laser focus. I did not have the heart to blast them.


    Originally Posted by fittofattofit View Post

    Metcon ... 'Death by burpees'
    EMOM ... 1st round 1 burpee/1 sit-up
    then add a rep each round until fail, so ...

    1 burpee + 1 situp ...
    2 burpee + 2 situp ...
    3 burpee + 3 situp ...
    4 burpee + 4 situp ...
    5 burpee + 5 situp ...
    6 burpee + 6 situp ...
    7 burpee + 7 situp ...
    8 burpee + 8 situp ...
    9 burpee + 9 situp ...
    10 burpee + 7 situp ... abs started cramping
    11 burpee ...
    John got to 12 burpees ...


    'Death by burpees' catches up with you ... I thought the burpees would do me in but it was the sit-ups ... abs were on the verge of cramping. Good challenge though that you can do one the road and I could feel my arms, shoulders, legs and abs got smashed

    [
    Death by burpees, I have never heard of that one, there will be no burpees ever in my garage!! , there is however a similar arrangement for wall balls, that I want to try. Its looks like one of those WODS that hits you about an hour later.


    All around "industial" grade heavy duty amount of work.
    Please record my time/reps if I pass out
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  8. #4388
    Sleepy moderator scott_donald's Avatar
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    seems you have had a great weekend lifting... great volume.

    how was the head with 160 - were you tempted with 170?
    Sleepy.
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  9. #4389
    Bloody but unbowed fittofattofit's Avatar
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    Originally Posted by raynerd View Post
    Strongass lunges Andrew and great job on the pulls after. Death by burpees : eek:
    No thanks...
    Lots of squats, and front squats happening over the course of the week, that volume is really adding up!
    Thanks Shawn ... normally I balk at heavy lunges but the 95kg didn't scare me after doing all the squats the day before
    I'm enjoying the volume but I'm aware that everything aches for a few days so finding that right balance of recovery and work is tough

    Originally Posted by TM79 View Post
    Very strong squat/pull session the other day Andrew. Nice and heavy on each. Also, I like the increase in weight/decrease in weight on the squats in that metcon. I'm betting the squats still got worse as you went along. : D
    Ha ... that metcon was what gave me good DOMS the next day ... and yes, the squats got worse. I didn't think it at the time but the 1st round was 700kg, 2nd round was 1120kg and the 3rd round was 1260kg

    Originally Posted by TM79 View Post
    Then, what the heck are lunges with 200+ lbs? : eek: Strong work on those DL's as well. Love the Death by Burpees too. Might have to give that a try... Good looking bro work after that too. Sounds like the weather is nice there too. Finally winding down after a hot summer I'm sure. Keep up the great work my friend. I don't want to work tomorrow either but we can do it. ; )
    Normally heavy lunges scare me but I wanted to bump them to 100kg but John pussied out and chose 95kg
    And you should try 'death by burpees' ... you being a burpee monster will eat it up!

    Originally Posted by Cantplankwell View Post
    An EMOM with heavy squats, that is just plain torture!!

    Thats funny about passing the wind, a time or two at the lifting club I stepped up to the platform and got ready to do a snatch or whatever when I felt a sudden "pressure" build up, I clamped down : ).....I stood back up and backed off, everyone was probably assuming I was just zeroing with laser focus. I did not have the heart to blast them.
    The EMOM squats was as mentally challenging as it was physical
    And yes, I've decided that heavy squats after morning cappuccinos is not ideal

    Originally Posted by Cantplankwell View Post
    Death by burpees, I have never heard of that one, there will be no burpees ever in my garage!! : D, there is however a similar arrangement for wall balls, that I want to try. Its looks like one of those WODS that hits you about an hour later.

    All around "industial" grade heavy duty amount of work.
    There's a whole suite if 'Deaths by ....'. Wall balls suck as much as burpees ...

    Originally Posted by scott_donald View Post
    seems you have had a great weekend lifting... great volume.

    how was the head with 160 - were you tempted with 170?
    Thanks Scott ... did have a good weekend lifting and did think about pulling at 170: stood at the bar ....... then had a MindFcuk so never pulled




    Tuesday 24th April 2018

    Push/pull with JP


    Warm-up
    3 rounds of:
    Scapular pull-ups ... 10
    Banded reverse flyes ... 10

    Triset
    Tempo ring dips/inverted ring rows/banded chest presses

    4 rounds of:
    Tempo ring dips 2:1:2:1 x 5 reps
    Inverted ring rows x 15
    Banded chest presses x 15
    Ring dips: One rep = 2 sec pause @ top/2 sec pause @ bottom

    Bench press
    10 x bar
    8 x 50kg/110lbs
    5 x 60kg/132lbs
    5 x 70kg/154lbs
    3 x 80kg176lbs
    3 x 85kg187lbs

    Superset
    Pendlay rows/Weighted V-ups

    Pendlay rows ... 10 x 50kg/110lbs
    Pendlay rows ... 6 x 90kg/198lbs
    Pendlay rows ... 5 x 100kg/220lbs
    V-ups ... 10 x BW+5kg plate
    Pendlay rows ... 5 x 100kg/220lbs
    V-ups ... 10 x BW+5kg plate
    Pendlay rows ... 5 x 100kg/220lbs
    V-ups ... 10 x BW+5kg plate
    V-ups were harder than the pendlays

    Metcon ... 15-12-9 ... deads/push-ups/sit-ups ... target 6 minutes
    15 x 100kg/220lbs deadlifts
    15 x hand release push-ups
    15 x ab-mat sit-ups
    12 x 100kg/220lbs deadlifts
    12 x hand release push-ups
    12 x ab-mat sit-ups
    9 x 100kg/220lbs deadlifts
    9 x hand release push-ups
    9 x ab-mat sit-ups
    4 minutes 33 seconds

    Stretches

    50 minutes

    The session
    Triset ... Tempo ring dips/inverted ring rows/banded chest presses ...
    Ring dips done as ... each rep = 2 second pause at the bottom, power up, 2 second pause at the top, then back down
    Banded chest presses ... facing away from the stack and pressing bands
    Triset burnt the tris and delts ... JP said delts were tanking after!
    Bench press ... 85kg = absolute max 3RM. As DT would tweet ... 'SAD'
    Pendlays/V-ups
    Pendlay rows ... easy reps @ 100kg. V-ups were harder
    Metcon ...
    15-12-9 ... 36 reps each of 100kg deadlifts, hand release press-ups and ab-mat sit-ups
    JP originally said '7 minutes but you should get it in 6 minutes' ... did it all unbroken in 4 minutes 33
    Deads felt great

    Overall
    Very happy
    Last edited by fittofattofit; 04-25-2018 at 03:43 AM.
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  10. #4390
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    solid looking session there - interesting retcon to finish after all the heavy work.
    Sleepy.
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    Originally Posted by fittofattofit View Post
    Bench press
    3 x 85kg187lbs
    Lookin' good!!!

    I think 205 for reps is in your future (thumbsup.jpg).
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  12. #4392
    Hiding otter mode raynerd's Avatar
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    Sweet push/pull with JP Andrew! Moved some good weight on the bench, awesome SS with the Pendlays and weighted V-ups!
    Looks like you killed the metcon, high rep deads alone will get the heart pounding!

    Awesome work!
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    Impressive work since last Friday...lunge numbers along with deadz where very impressive as was the 3x187 on the BP...solid squat work and burpee hell metcon!! I love reading your WO's Andrew...always inspiring work done here
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    Originally Posted by scott_donald View Post
    solid looking session there - interesting retcon to finish after all the heavy work.
    Yes, the deads actually felt pretty good. That metcon was similar to one of the CF open challenges which was:
    Workout 18.4. For time: 21 deadlifts, 225 lb. 21 handstand push-ups 15 deadlifts, 225 lb. 15 handstand push-ups 9 deadlifts, 225 lb. 9 handstand push-ups 21 deadlifts, 315 lb. 50-ft. handstand walk 15 deadlifts, 315 lb. 50-ft. handstand walk 9 deadlifts, 315 lb. 50-ft. handstand walk. Time cap: 9 min.
    The modified version had hand-release push-ups. I would have loved to try that, especially when I was doing a lot more deads than I am now but I was always going to have to sub in something for the shoulder work

    Originally Posted by Payton1221 View Post
    Lookin' good!!!

    I think 205 for reps is in your future (thumbsup.jpg).
    Thanks Mark although I think I still have a lot of hurdles in the way of adding any weight to my bench

    Originally Posted by raynerd View Post
    Sweet push/pull with JP Andrew! Moved some good weight on the bench, awesome SS with the Pendlays and weighted V-ups!
    Looks like you killed the metcon, high rep deads alone will get the heart pounding!

    Awesome work!
    Thanks Shawn ... benching is always a challenge for me but I likes me my Pendlays, and even the deads felt good today

    Originally Posted by RT1957 View Post
    Impressive work since last Friday...lunge numbers along with deadz where very impressive as was the 3x187 on the BP...solid squat work and burpee hell metcon!! I love reading your WO's Andrew...always inspiring work done here
    Thanks Ron ... I'm trying! You know the story though ... one step forward; two steps back





    Thursday 26th April 2018

    06:30am ... regular rehab session


    Rehab session ... 4 rounds of:
    DB walking lunges .... 20 lunges holding two 15kg/33lbs DBs .... quad load + glute/ham stretch
    Bent over single arm cable row .... 10 x each arm facing the stack and single arm lat row .... shoulder stability, lats, serratus, core
    GHRs .... 10 x glute ham raise, feet hooked under a bench knee rest .... eccentric loading hamstring/glutes
    Swiss ball planks .... arms on a swiss ball and plank = extend arms froward then roll back. 10 reps .... intense core work
    Landmine single leg RDLs .... 'landmine' bar+5kg plate held in R hand and RDL L leg, then reverse. 10 reps each
    30 minutes




    Friday 27th April 2018

    Squats with JP ... 72kg/158lbs


    Warm-up
    Paused squats .... 10 x bar x 2 seconds
    Reverse lunges .... 10 x bar
    Paused squats .... 10 x bar x 2 seconds
    Reverse lunges .... 10 x bar

    Squats
    5 x 60kg/132lbs
    5 x 90kg/198lbs
    3 x 110kg/242lbs
    3 x 130kg/286lbs
    1 x 140kg/308lbs
    1 x 150kg/330lbs
    F x 160kg/352lbs
    back off ...
    5 x 130kg/286lbs
    5 x 130kg/286lbs
    Very easy 150
    Psyched out under the 160


    Tri-set
    BB Box step ups ... to 18" box

    10 x 50kg/110lbs
    10 x 60kg/132lbs
    10 x 70kg/154lbs
    with pistol squats
    10 x BW
    10 x BW+8kg/18lbs KB
    10 x BW+12kg/27lbs KB
    with Good Mornings
    10 x 50kg/110lbs
    10 x 60kg/132lbs
    10 x 70kg/154lbs

    Suitcase deads and farmers' walks
    20 metres x two 60kg suitcases=120kg/264lbs total
    20 metres x two 70kg suitcases=140kg/308lbs total
    20 metres x two 80kg suitcases=160kg/352lbs total
    20 metres x two 75kg suitcases=150kg/330lbs total

    Metcon ... 21-15-9 ... Front squats/KB swings ... target 3 minutes ... WTF!!!
    21 x 50kg/110lbs front squats
    21 x 24kg/53lbs KB swings
    15 x 50kg/110lbs front squats
    15 x 24kg/53lbs KB swings
    9 x 50kg/110lbs front squats
    9 x 24kg/53lbs KB swings
    5 minutes 30 seconds
    Forearms started cramping on the FSs


    Stretching

    50 minutes


    The session
    Squats ... started very conscious of pain at my right GM tendon attachment on the ITB
    150kg/330lbs x 1 ... very easy
    160kg/352lbs x F ... unracked the bar then stood with it on my back for 30 seconds before I committed >>> got buried
    Annoyed with myself 'cos I got an easy 160kg two months ago
    130kg/286lbs x 5 x 2 ... back-off sets = good, deep and easy
    Tri-set ...
    Step ups ... 10 x 70kg/154lbs to 18" box. Really hits the VMOs
    Pistols ... 10 x BW+12kg. KB held in a goblet hold and pistol squat. Hits quads and glutes. Pretty easy
    BB Good Mornings ... 10 x 70kg/154lbs. Feet close and concentrate on the hip hinge. Glutes, hams and erectors
    No rest between exercises = good hypertrophy work for the quads, glutes and hams
    Suitcase deads and farmers walks
    Two 80kg/176lbs suitcases, so 160kg deficit dead and walk. Felt good but outer pecs were tugging. JP loaded another 10kg on and I balked ...
    Metcon ...
    21-15-9 ... 45 reps each of 50kg front squats, KB swings
    KB swings easy and unbroken
    Front squats = forearms started cramping so I had to break the sets up. 50kg x 16+5; 50kg x 5+5+5; 50kg x 9
    JP wanted 3 minutes and max 3:30 .... I got 5:30

    Overall
    Should have got 160kg squat
    Knees are achey
    "Better to wear out than rust out!"

    Squat 165kg/363lbs
    Deadlift 190kg/418lbs
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    Saturday 28th April 2018

    Bro stuff @ gym/deads @ home


    Bro Stuff @ gym
    Seated cable rows
    10 x 80kg/176lbs
    8, 8, 8, 8, 8 x 100kg/220lbs
    Temp 1:2:3 = pause and slow neg

    BB Push presses
    10 x bar, 30kg, 40kg
    5, 5, 5, 5, 5 x 45kg/100lbs

    Standing smith machine calf raises
    15, 12, 12, 10, 10 x 66lbs each side
    Continuous tension

    Standing behind neck rope triceps extensions
    10, 10, 10, 9, 7 x 80lbs

    EZ bar curls
    10, 8, 8, 8, 7 x 35kg/77lbs
    Pause at the top = tension on L head of triceps

    UH grip lat pull down to chest
    5, 5, 5, 5, 5 x 80kg/176lbs
    Serratus, bis, upper/middle pecs, lats

    Hamstring Stretches

    Volume Deads @ home
    10 x 60kg/132lbs
    10 x 80kg/176lbs
    10 x 100kg/220lbs
    10 x 110kg/242lbs
    10 x 120kg/264lbs
    10 x 130kg/286lbs

    60+20 minutes

    Enjoying another beautiful day ahead of a dinner at a Greek restaurant .... bro session + deads + post WO BBQ at the Taverna sounds perfect. No drink unfortunately as I'm on-call from 6pm until 8am but hopefully won't get called in
    Hope you're all having a great weekend!
    "Better to wear out than rust out!"

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    Deadlift 190kg/418lbs
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    loving the squats - great to get an easy 150!

    nice wee deeds session on top of everything, good start to the weekend.
    Sleepy.
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    Killing the volume and intensity. Good stuff. Surprised to see Your still doing cable rows .
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    Originally Posted by scott_donald View Post
    loving the squats - great to get an easy 150!

    nice wee deeds session on top of everything, good start to the weekend.
    I was disappointed not to get the 160 ... before I went to the US at end of Feb I had an easy 160 squat ... BW is down 4kg since so I shouldn't be surprised
    Always nice to get some heavy stuff done to kick off the WE

    Originally Posted by Plateauplower View Post
    Killing the volume and intensity. Good stuff. Surprised to see Your still doing cable rows : p.
    Ha .... don't worry, I checked the cables and attachments thoroughly before I started pulling




    Sunday 29th 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 *vid*
    5 x 120kg/264lbs *vid*
    Took vids to check form

    Stretches

    35 minutes

    Had a good night last night ... didn't get called in to work so got to relax and enjoy a beautiful Greek meal on my date night. My plate had a grilled 2" think lamb chop, loads of salt and pepper calamari, BBQ tiger prawn and a chicken kabab, then got given my friend's 2nd kebab and some extra prawns ... in the end I had more than 500g of meat on my plate! Had a great finish to the night and then went into a food coma and slept like a log.
    Slept in until 10:30, had egg and bacon muffins and coffee for breakfast and then a lazy squat session before heading out for a work family function in the afternoon

    My knees had only just stopped aching after Friday's session so I didn't push the weight on the squats ... stayed at 120kg and took vids to check my form
    Vid One ... 4th set 120kg/264lbs x 5
    Side view ... looking at the bar path.
    https://youtu.be/rI9nrmGA8EY


    Watching for straight up and down movement and bar staying balanced over the mid foot. Maybe a bit unbalanced (first rep especially).

    Vid One ... 5th set 120kg/264lbs x 5
    rear qtr view ... looking for consistency of form, depth and rebound.
    https://youtu.be/w-k1Qy8C5YU


    I am very aware that my squats feel less consistent as I go heavier. When it feels good my squat feels like a piston with consistent speed down (not too fast or slow), air tight and a rock solid core, a good rebound that happens before I'm even aware of it, then the quads and then glutes taking over.
    Still not quite there
    Any other thoughts?

    Anyway, I'm on call again tonight (hoping for another quiet one) and starting the week tomorrow with a push/pull session with JP
    "Better to wear out than rust out!"

    Squat 165kg/363lbs
    Deadlift 190kg/418lbs
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    looks good to me - only cue I would use is think drive hips forward from the Hole.
    Sleepy.
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    Originally Posted by scott_donald View Post
    looks good to me - only cue I would use is think drive hips forward from the Hole.
    Thanks Scott ... I think that's well picked up. I do feel that I'm not getting a lot of hip drive up and that when it happens it's too late



    Monday 30th April 2018

    Push/pull with JP


    Warm-up
    2 rounds of:
    Inch worms ... 3
    V-ups ... 10

    Superset
    Bar dips

    10 x BW
    5 x BW+16kg/35lbs
    5 x BW+21kg/46lbs
    5 x BW+23.5kg/52lbs
    3 x BW+26kg/57lbs
    3 x BW+31kg/68lbs
    2, F x BW+33.5kg/74lbs
    Pull-ups
    10 x BW
    5 x BW+16kg/35lbs
    5 x BW+18.5kg/41lbs
    5 x BW+21kg/46lbs
    3 x BW+23.5kg/52lbs
    3 x BW+26kg/57lbs
    2, F x BW+28.5kg/63lbs
    Tris and bis smashed

    Superset
    Incline Bench press

    10 x 40kg/88lbs
    8 x 50kg/110lbs
    5 x 60kg/132lbs
    5 x 60kg/132lbs
    5 x 60kg/132lbs
    12 x 30kg/66lbs
    with prone bench supported KB rows
    12 x two 24kg/53lb KBs
    12 x two 24kg/53lb KBs
    12 x two 24kg/53lb KBs
    R arm kept giving way on the bench

    Metcon ... rope climbs/burpees/sit-ups ... target 10 minutes
    3 x 16ft/5metre rope climbs
    15 x Burpees
    30 x ab-mat sit-ups
    2 x 16ft/5metre rope climbs
    10 x Burpees
    20 x ab-mat sit-ups
    1 x 16ft/5metre rope climbs
    5 x Burpees
    10 x ab-mat sit-ups
    8 minutes 32 seconds

    Stretches

    50 minutes

    The session
    Superset ... bar dips/pull-ups ...
    Weighted dips ... 2 x BW+74lbs was a PR (probably because I'm a lightweight)
    Weighted pull-ups ... 2 x BW+28.5kg/63lbs
    Tris were burnt
    Incline Bench press ... 5 x 60kg ... sad! Right triceps kept giving way
    Incline bench supported rows ... lying prone on an incline bench. Row two 53lb kettle bells with squeeze at the top
    Metcon ...
    3 rounds of rope climbs+burpees+sit-ups
    1st round ... 3 rope climbs+15 burpees+30 sit-ups ... complete @ 2 minutes 22 secs
    1st round ... 2 rope climbs+10 burpees+20 sit-ups ... complete @ 5 minutes 20 secs
    1st round ... 1 rope climbs+5 burpees+10 sit-ups ... complete @ 8 minutes 32 secs
    Rope climbs got tough ... arms and delts were cramping = got stuck at the top with the 2nd rep round 2. Happy with the over-all time though

    Overall
    Didn't look like much but arms, shoulders and lats all got a good working. Bench sucks.
    Last edited by fittofattofit; 05-01-2018 at 10:54 PM.
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    Lots of volume and hard work lately Andrew, especially that last session. You might need a bigger T-shirt just to have something to wear for the next day after all that volume.
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    good session overall there sir.

    Loving the heavy pull-ups - so hard to walk with that weight between your legs.
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    That is a huge body of work in just 4 days Andrew plus work and social life....you are a man on the move...always jealous of the huge volume you can handle.....I'm sure the 160 squat fail was in the head....squats at home looked solid...Inclines BP numbers on the rise strong P/P day with JP...
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    Some great session Andrew, bummer about the 160 squat, but I know u have that and more. Vids of the squats looked good to me, great depth and rebound. Bar path gets a bit forward on the way down at times for highbar, but I don’t think many have a perfect up/down path.
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    Originally Posted by grouchyjarhead View Post
    Lots of volume and hard work lately Andrew, especially that last session. You might need a bigger T-shirt just to have something to wear for the next day after all that volume.
    ha ... thanks Grouchy ... at least lats are stretching my medium tees

    Originally Posted by scott_donald View Post
    good session overall there sir.

    Loving the heavy pull-ups - so hard to walk with that weight between your legs.
    Thanks Scott ... nothing to come close to your pull-up strength but I am making progress! Always worry about trapping the crown jewels ... that 33.5kg was a 16kg KB, a 10kg KB, a 5kg plate and a 2.5kg plate so what could possible go wrong?

    Originally Posted by RT1957 View Post
    That is a huge body of work in just 4 days Andrew plus work and social life....you are a man on the move...always jealous of the huge volume you can handle.....I'm sure the 160 squat fail was in the head....squats at home looked solid...Inclines BP numbers on the rise strong P/P day with JP...
    Thanks Ron ... you do a good job of maintaining the volume yourself! I'm hoping for to build up that squat over the year and get a 4pps ... ambitious but it's nice to still have a few targets. I'll be very happy if my inclines ever match what you're doing now!

    Originally Posted by raynerd View Post
    Some great session Andrew, bummer about the 160 squat, but I know u have that and more. Vids of the squats looked good to me, great depth and rebound. Bar path gets a bit forward on the way down at times for highbar, but I don’t think many have a perfect up/down path.
    Mirin that meal u had, nomnomnom
    Thanks Shawn ... I'm glad you had a chance to look at the vids. I felt that the bar was getting a bit forward myself and that's something that I feel less of when I'm with JP because I am more committed (I don't like to let him down) ... something I have to try and replicate at home




    Thursday 3rd May 2018

    06:30am ... regular rehab session ... 72.4kg/159lbs


    Rehab session ... 4 rounds of:
    DB walking lunges .... 20 lunges holding two 15kg/33lbs DBs .... quad load + glute/ham stretch
    Bent over single arm cable row .... 10 x each arm facing the stack and single arm lat row .... shoulder stability, lats, serratus, core
    GHRs .... 10 x glute ham raise, feet hooked under a bench knee rest .... eccentric loading hamstring/glutes
    Swiss ball planks .... arms on a swiss ball and plank = extend arms froward then roll back. 10 reps .... intense core work
    Landmine single leg RDLs .... 'landmine' bar+5kg plate held in R hand and RDL L leg, then reverse. 10 reps each
    30 minutes




    Thursday 3rd May 2018

    1:30pm ... Squats with JP ... and cramps!


    Warm-up
    Banded shoulder stretches .... 30 seconds x each arm in 'rack' position
    Banded hip abductions .... 10 x each leg
    Banded shoulder stretches .... 30 seconds x each arm in 'rack' position
    Banded hip abductions .... 10 x each leg
    Stretching shoulders for front squat 'rack' position
    Hip abduction for glute activation


    Front squats
    10 x bar
    5 x 50kg/110lbs
    5 x 70kg/154lbs
    5 x 80kg/176lbs
    5 x 90kg/198lbs PR
    MF x 100kg

    Back Squats ... 10RM
    10 x 60kg/132lbs
    10 x 90kg/198lbs
    10 x 110kg/242lbs
    10 x 130kg/286lbs PR
    Surprised myself

    Super-set
    Bulgarian Split Squats ... rear foot on 18" box

    8 x 50kg/110lbs each leg
    8 x 60kg/132lbs each leg
    8 x 60kg/132lbs each leg
    with bent over single arm KB rows
    12 x 32kg/71lbs KB each arm
    12 x 32kg/71lbs KB each arm
    12 x 32kg/71lbs KB each arm

    Metcon ... BB walking lunges/rowing/Toes-to-bars ... target 8 minutes
    BB walking lunges ... 20 metres x 30kg/66lbs
    Concept 11 rower ... 300 metres
    BB walking lunges ... 3 steps x 30kg/66lbs and then ...
    hammies cramped
    was supposed to do lunges, rows, lunges, TTBs x 2 rounds

    Stretching

    50 minutes

    The session
    Front squats ...
    90kg/198lbs x 5 ... heavy on the shoulders, not the legs. Elbows were sagging last rep
    100kg/220lbs ... abandoned. I stood up with the bar but my elbows were sagging and I could feel all the core pressure was to the front so I felt that I was going to 'fold'. Very happy with the 5 x 90 and now I have a 100kg FS target

    Squat 10RM ... this would usually have been a 'starting' challenge so I was pre-fatigued going into this!
    110kg/242lbs x 10 ... felt good about this. JP said 'what next 120kg, 125kg?' I said '130kg' then thought 'WTF am I thinking!!!'
    130kg/286lbs x 10 ... did first 6 reps without a pause, and then steadied for the last 4 as singles with maybe 3 breaths between each rep. Probably had 2 more
    130kg was my previous 8RM ... 130kg x 10 is a 173kg 1RM on my calculator

    BSSs/KB rows ...
    BSSs 60kg/132lbs BB with rear foot on an 18" box ... burning the quads, superset with ..
    KB rows 32kg/71lbs with hand on box ... glutes, hams and erectors tight and pulling through the lats

    Metcon ... ok this was supposed to be:
    Walking BB lunges 20m x 30kg >> Concept 11 rower 300metres >> Walking BB lunges 20m x 30kg >> Hanging TTB x 10 >
    Walking BB lunges 20m x 30kg >> Concept 11 rower 300metres >> Walking BB lunges 20m x 30kg >> Hanging TTB x 10
    Walking lunges out were easy weight, thought rowing 300m is going to be easy. Powered in and at about 200m I just lost power from my legs ... rowed out using the lats, then cleaned the bar and started to lunge ... got 3 reps in and my hams seized up! Only ever had cramps like this once before (in Peru ... long descent on the Inca trail and my quads spasmed) ... I dropped the bar and then couldn't move ... I just stood there bent over, knees bent, scared to straighten up or move at all . I stayed like that for maybe 5 minutes before I was brave enough to move again.
    I got 1 minute 30 into my metcon
    Fortunately had a DTM scheduled later so had my hams torn apart soon after

    Overall
    Very happy to get a FS PB and a 10RM squat ... also puts me in the frame for a 4pps squat ... if I can get my head around it
    Crampy hams
    "Better to wear out than rust out!"

    Squat 165kg/363lbs
    Deadlift 190kg/418lbs
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  26. #4406
    Sleepy moderator scott_donald's Avatar
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    haha don't start a mindf for front squats!

    great work, loving all the PRs today!

    very impressive session and making good use of JP.
    Sleepy.
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    Originally Posted by scott_donald View Post
    haha don't start a mindf for front squats!

    great work, loving all the PRs today!

    very impressive session and making good use of JP.
    I know, I know .... don't want no more MFs
    Seriously felt like my abs were going to cramp and I was going to fold .... as it turned out it was the hams that went
    Enjoyed that session in the end and was very, very happy to get 10 reps @ 130




    Friday 4th 2018

    Bro stuff @ gym


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

    Seated cable rows
    8, 8, 8, 8, 8 x 100kg/220lbs
    Temp 1:2:3 = pause and slow neg

    Standing cable chest presses
    10, 10, 10, 10, 10 x 30lbs each stack
    pause and squeeze at the top of each rep

    Standing smith machine calf raises
    20, 15, 12, 12, 10 x 55lbs each side
    Continuous tension

    Standing behind neck rope triceps extensions
    10, 9, 7 x 80lbs
    10, 9 x 70lbs
    Pause at the top = tension on L head of triceps

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

    Hamstring Stretches

    60 minutes



    Saturday 5th 2018

    Bro stuff @ gym


    BO BB rows
    20 x 60kg/132lbs
    12 x 80kg/176lbs
    8, 8, 8, 8, 8 x 100kg/220lbs

    Superset
    Pec deck flyes

    10, 10, 10, 10, 10 x 98.5kg/217lbs
    Squeeze and hold on the 10th rep each set
    with Calf raises on the horizontal leg press machine
    20, 15, 12, 12, 14 x 240lbs

    Wide grip lat pull-downs
    10, 8, 7, 7, 7 x 70kg/154lbs

    Superset
    Standing rope triceps press-downs

    10, 9, 7 x 80lbs
    10, 9 x 70lbs
    Pause at the bottom = tension on lateral head of triceps
    with close grip V-handle pull-down to chest
    6, 6 x 75kg/165lbs
    6, 6, 6 x 70kg/154lbs
    Serratus/upper-mid pecs/lats

    Hamstring Stretches

    50 minutes

    Had a nice night away on Friday ... managed to get away from work a little early on Friday so got a bro sesh in before heading off for a night in the hills. Returned home this morning after a big breakfast and another bro session before heading off to the football tonight. Not working at all this weekend and it's soooo nice!
    Tomorrow morning John is coming around for a metcon session at 'CFNA' ... what he calls my place ... 'CrossFit North Adelaide'
    Hope you're all (by ‘all’ I mean all 3 of you who will look at this ) all enjoying the weekend and get some good training in
    Last edited by fittofattofit; 05-05-2018 at 01:33 AM.
    "Better to wear out than rust out!"

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    Deadlift 190kg/418lbs
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    Registered User mirroroferised's Avatar
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    Nice work on those pr's the other day Andrew
    365 255 480 in April! ...2019
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    Hiding otter mode raynerd's Avatar
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    Ya buddy! Beauty front squat PR! I always feel my anterior core fail before anything as well.
    Kicked ass on the 286x10 after being fatigued as well, great session!
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    Originally Posted by fittofattofit View Post
    Super-set
    Bulgarian Split Squats ... rear foot on 18" box

    8 x 50kg/110lbs each leg
    8 x 60kg/132lbs each leg
    8 x 60kg/132lbs each leg
    Forgive me Andrew if I've already asked you this, but are you using a barbell? I have enough coordination problems with two DBs: I know that I don't need something on back to come CrAsHiNg down on me And DB's or BB, that weight is insanely hyooge IMO. And there's nothing that activates my glutes like BSS!
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