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  1. #2191
    Bloody but unbowed fittofattofit's Avatar
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    Originally Posted by rallyum View Post
    And no premiership either.....


    Hehe, your despair warms my demonic soul ^____^


    Rough game, that missed free massive, so have you been avoiding the papers like me when my fav team loses?
    I thought the umpiring for the first quarter was bad and it's obvious how much they favoured Richmond ... Crows couldn't get a trick while they were in front while Richmond got all their frees in the forward 50. Crows momentum totally broken and then when there was a chance to break the Tiger momentum they didn't pay an obvious free to Eddie
    Bloody cheatin Vic umps
    I didn't read a thing




    Squat form work vid bumped over ... don't post them very often
    120kg/264lbs x 3 from Monday in Melbourne
    https://youtu.be/qaUZ3X5HsBg

    First rep was wary. Felt OK once I got started




    Wednesday 4th October 2017

    Push/pull with JP


    Warm-up
    2 rounds

    'Inch worms' .... 5 to full stretch
    Hollow holds .... 20 seconds

    Bench press .... 5s
    10 x bar
    5 x 50kg/110lbs
    5 x 60kg/132lbs
    5 x 70kg/154lbs
    5 x 70kg/154lbs
    5 x 70kg/154lbs

    Yates rows
    10 x 70kg/154lbs
    8 x 90kg/198lbs
    6 x 100kg/220lbs
    6 x 100kg/220lbs
    6 x 100kg/220lbs

    Superset
    deficit deadlifts .... standing on 3" plate

    6 x 90kg/198lbs
    6 x 120kg/264lbs
    6 x 140kg/308lbs
    3 x 150kg/330lbs
    150kg felt easy today
    Tweaked my L hammie so stopped at 3

    with Ring Dips
    6 x BW
    6 x BW+5kg/11lbs
    5 x BW+10kg/22lbs
    4+1+1 x BW+15kg/33lbs
    Felt good

    Metcon ... 3 rounds ... rowing/deadball cleans/push-ups .... 7 minute target
    Concept 2 rower .... 200 metres
    Deadball cleans over shoulder .... 9 x 35kg/77lbs
    Push-ups .... 15
    Concept 2 rower .... 200 metres
    Deadball cleans over shoulder .... 9 x 35kg/77lbs
    Push-ups .... 15
    Concept 2 rower .... 200 metres
    Deadball cleans over shoulder .... 9 x 35kg/77lbs
    Push-ups .... 15
    7 minutes 05 seconds

    Stretching

    50 minutes

    We spent a lot of time talking today .... football, possums, and the Aussie guy who came 3rd in the CF games tested positive for a banned substance and was disqualified! Push/pull today and nothing too challenging
    Benching ... well that's always poverty for me. Gradually building up strength but I really don't have any stamina ... my tris do all of the stabilising and they just burn out
    BO BB rows ... 6 x 100kg/220lbs .... feels light but grip is the weak point
    Deficit Deadlifts ... standing on a 3" plate
    140kg/308 x 6 ... very easy but felt a pull at the top of my left hamstring
    150kg/330lb x 3 ... felt easy and could have pulled 6 but hamstring was straining ... better to live and fight another day
    Weighted ring dips ... strict and felt strong on these. Keeping the elbows tucked
    Metcon .... 3 rounds of rows/deadball cleans/press-ups .... hardest part was the push-ups!
    1st round .... complete @ 2 minutes 06
    2nd round complete @ 4 minutes 26 seconds
    3rd round complete @ 7 minutes 5 seconds
    Had to break up the last set of push-ups into 6+3+2+singles so missed the target by 5 seconds

    Overall .... nothing too challenging but happy with the deficit deads, especially after last week's MFs
    Metcon was good but my triceps let me down
    Now home to clean up some possum sh!t and stretch out the hammies




    Thursday 5th October 2017

    Round 1 6:30 ... regular rehab session


    Rehab session ... 4 rounds of:
    Single leg glute bridge .... 12 x 5 sec hold each leg (BW+10kg) .... isometric glute tension
    Single arm standing cable presses .... 10 each side .... shoulder stability and strength
    Pistol squats .... 10 x BW+8kg each leg .... slow negatives for tendon healing
    Swiss ball plank roll-outs .... 12 x 5 second .... hip, core and shoulder stability
    Single leg deadlifts .... too tight through the left hamstring so abandoned these
    30 minutes




    Thursday 5th October 2017

    Round 2 8:30 ... Squats with JP


    Warm-up
    Air bike .... 10 cals
    Banded side steps .... 10 each direction
    Paused air squat .... 30 sec hold
    Banded side steps .... 10 each direction
    Paused air squat .... 30 sec hold

    Box squats .... to 12" box
    6 x 60kg/132lbs
    6 x 90kg/198lbs
    6 x 120kg/264lbs
    6 x 140kg/308lbs
    6 x 160kg/352lbs
    Slow eccentric; pause; power up

    Squats/prowler push ... EMOM ... 10 minutes
    Squats .... 6 x 100kg/220lbs
    Prowler push .... 140kg+50kg sled=190kg/418lbs x 20 metres
    Squats .... 6 x 100kg/220lbs
    Prowler push .... 140kg+50kg sled=190kg/418lbs x 20 metres
    Squats .... 6 x 100kg/220lbs
    Prowler push .... 140kg+50kg sled=190kg/418lbs x 20 metres
    Squats .... 6 x 100kg/220lbs
    Prowler push .... 140kg+50kg sled=190kg/418lbs x 20 metres
    Squats .... 6 x 100kg/220lbs
    Prowler push .... 140kg+50kg sled=190kg/418lbs x 20 metres
    Quads burning

    Metcon ... 3 rounds of Walking lunges/KTEs/airbike/burpees .... 9 minute target
    12 x two 35lb DBs ... DB walking lunges
    10 ... hanging knees-to-elbows
    8 cals ... Assault bike
    6 ... Burpees
    12 x two 35lb DBs ... DB walking lunges
    10 ... hanging knees-to-elbows
    8 cals ... Assault bike
    6 ... Burpees
    12 x two 35lb DBs ... DB walking lunges
    10 ... hanging knees-to-elbows
    8 cals ... Assault bike
    6 ... Burpees
    8 minutes 50 seconds
    Gasping for breath


    Stretching

    50 minutes

    Avoiding any hip hinge movements today because of the hamstring injury yesterday. Glute tendon didn't seem to worry me today ... always funny how one pain distracts you from another
    Box squats ... squatted to 12" box. Concentrated on slow negative, 2 sec pause, then power up.
    140kg/308lbs x 6 ... felt heavy on the shoulders but light off the box
    160kg/352lbs x 6 ... better core activation and felt better than the 140kg. Glute tendon and hamstring felt fine
    Squats/prowler push EMOM ... alternating squats with prowler pushes every minute on the minute
    100kg/220lbs x 6 ... sets took 30 seconds, so 30 seconds rest walking over to the prowler
    190kg/418lbs prowler push ... this is the equal heaviest prowler I have ever pushed. 20 metres = one length of the driveway = took 30 seconds
    So 30 seconds on/30 seconds off for 10 minutes @ 30 x 100kg squats and 100 metres x 190kg prowler push. Quads and glutes are burning
    Originally JP had 120kg on the bar and I just shook my head
    Metcon ... lunges/hanging knees-to-elbows/airbike/burpees ... 3 rounds
    I knew this one would kill me: it was the air bike going into the burpees that would do me in
    Finished gasping for breath. Just beat the target
    Overall ... took my time and did a load of stretching but the EMOM took a load of energy. Drove home feeling as weak as a kitten and all I want to do is sleep. At least I have a massage scheduled for later this afternoon
    Last edited by fittofattofit; 10-05-2017 at 03:28 AM.
    "Better to wear out than rust out!"

    Squat 165kg/363lbs
    Deadlift 190kg/418lbs
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  2. #2192
    Registered User pastorpritch's Avatar
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    Man you are strong! And then all that METCON work
    Great stuff, hope you have a wonderful weekend
    Journal: http://forum.bodybuilding.com/showthread.php?t=175642411
    IG: parsonagegym
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  3. #2193
    Official Agent of Swole™ jeezyreezy's Avatar
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    Great depth on those squats. Looked solid!
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  4. #2194
    Registered User Sparta11's Avatar
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    Hope all is well buddy!
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  5. #2195
    Bloody but unbowed fittofattofit's Avatar
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    fittofattofit is offline
    Originally Posted by pastorpritch View Post
    Man you are strong! And then all that METCON work : eek:
    Great stuff, hope you have a wonderful weekend
    Ha .... I wish! When I grow up I want to deadlift and bench what you do

    Originally Posted by jeezyreezy View Post
    Great depth on those squats. Looked solid!
    Thanks Jeezy! Good to see you around and great to have you look at the squats .... I'm never sure when I watch myself so it's nice to have a valued opinion

    Originally Posted by Sparta11 View Post
    Hope all is well buddy!
    Thanks Steve ... training's feeling good despite working through injuries and I'm dating ...
    Hope your training and the family are all going well!




    Friday 6th October 2017

    Squats/Bro sesh


    Superset
    Push presses

    10 x bar, 30kg, 40kg
    8, 8, 8, 8, 8 x 45kg/100lbs
    with paused squats
    5 x bar, 30kg, 40kg
    5 x 60kg/132lbs
    5 x 80kg/176lbs
    5 x 100kg/220lbs
    5 x 100kg/220lbs
    5 x 100kg/220lbs

    Superset
    Seated calf raises on leg press machine

    20, 16, 14, 10, 10 x 240lbs
    With pec deck flyes
    10, 10, 8, 8, 8 x 92kg/202lbs

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

    Everything paused except the Push Presses

    Stretching

    50 minutes

    Got home from work at 5:30pm, had a date night planned to start at 7pm, so what to do .... go get a pump of course (plus I'm working all day Saturday so probably won't train)
    Walked to the gym and got in a quick session .... everything felt good, including the squats, and I added weight to the cable rows and pec deck. Got pumped up then walked home for a shower and then walked around the corner for my date



    Sunday 8th October 2017

    Squats/Bro sesh


    Superset
    Push presses

    10 x bar, 30kg, 40kg
    8, 8, 8, 8, 8 x 45kg/100lbs
    with paused squats
    5 x bar, 30kg, 40kg
    5 x 60kg/132lbs
    5 x 80kg/176lbs
    5 x 100kg/220lbs
    5 x 100kg/220lbs
    5 x 100kg/220lbs

    Calf raises on Smith machine
    20, 16, 12, 10, 10 x 55lbs each side

    With standing cable flyes
    10, 10, 8, 8, 8 x 35lbs each side

    Seated cable rows
    6, 6, 6, 6, 6 x 107.5kg/237lbs

    UH grip pull-downs to chest
    8, 8, 8 x 80kg/176lbs

    Everything paused except the Push Presses

    Stretching

    70 minutes

    Lazy Sunday training session





    Tuesday 10th October 2017

    Push/pull with JP


    Warm-up
    2 rounds

    'Inch worms' .... 3 to full stretch
    Lat stretches .... 20 seconds

    Pull-ups
    6 x BW
    5 x BW+12kg/27lbs
    3 x BW+16kg/35lbs
    3 x BW+20kg/44lbs
    3 x BW+25kg/55lbs
    3 x BW+26.25kg/58lbs
    Happy

    Ring Dips
    6 x BW
    3 x BW+12kg/27lbs
    3 x BW+16kg/35lbs
    3 x BW+20kg/44lbs
    3 x BW+22.5kg/50lbs
    Surprised myself

    Superset
    Rope climbs .... 5 metres/16 ft

    1st climb .... got to the top but out was ugly!
    2nd climb .... tapped it at the top
    3rd climb .... tapped it at the top. Got up there easily
    JP said the last was a proper CrossFit Rx rope climb
    with ring push-ups
    15 x BW
    15 x BW
    15 x BW

    Metcon ... 20/15/10/5 ... bench press/KB swings/rowing .... 8 minute target
    20 x 40kg/88lbs .... bench press
    20 x 24kg/53lbs .... kettle bell swings
    20 calories .... Concept 2 rower
    15 x 40kg/88lbs .... bench press
    15 x 24kg/53lbs .... kettle bell swings
    15 calories .... Concept 2 rower
    10 x 40kg/88lbs .... bench press
    10 x 24kg/53lbs .... kettle bell swings
    10 calories .... Concept 2 rower
    5 x 40kg/88lbs .... bench press
    5 x 24kg/53lbs .... kettle bell swings
    5 calories .... Concept 2 rower
    NFI .... no fcuking idea of the time

    Stretching

    60 minutes

    A bit of a fun day today. Started with finding 3RMs for the pull-ups and ring dips
    Weighted pull-ups ... BW+58lbs for a 3RM. Maybe had +60 ... maybe ...
    Weighted ring dips ... strict and keeping the elbows tucked. Surprised myself with a BW+50lb triple
    Rope climbs .... this was a bit of an education session, so moving up to the next stage. I'd done legless rope climbs beef but this was about doing it CrossFit style with using the feet to get up to the top quickly ... CF being CF means that I'll be asked to do triples for time next
    1st attempt .... all over the place but got to the top. Managed to get some nasty rope burns inside my thighs
    2nd attempt .... not very co-ordinated but got to the top, tapped the bar and then looked down and thought 'oh sh!t' .... 16 feet up is a long way and I was scared of another rope burn> managed to get down
    3rd attempt .... ha, got up there and tapped the bar quickly! JP said it was a proper Rx rope climb .... Rally, Trent and CPW will know what that means
    MetCon .... 20 - 15 - 10 - 5 bench presses/KB swings/rows
    Benching .... light weight but my triceps were dead. 1st round 10+3+3+2+2. 2nd round 5+2+2+1. 3rd round 7+3. 4th round 5 ... got better as I went along
    KB swings .... all unbroken. Very easy weight and reps for me
    Rowing .... steady pace and happy
    Time .... was no where near the 8 minute target: still had the rounds of 10 and 5 left to do so probably under 11 minutes .... triceps let me down

    Overall .... was a fun session and my lats are feeling swole!




    Wednesday 11th October 2017

    Squats/Bro sesh


    Seated calf raises on leg press machine
    20, 16, 14, 10, 10 x 240lbs

    pec deck flyes
    10, 10, 10, 10, 10 x 92kg/202lbs

    Seated cable rows
    6, 6, 6, 6, 6 x 107.5kg/237lbs

    Superset
    Push presses

    10 x bar, 30kg, 40kg
    8, 8, 8, 8, 8 x 45kg/100lbs
    with paused squats
    5 x bar, 30kg, 40kg
    5 x 60kg/132lbs
    5 x 80kg/176lbs
    5 x 100kg/220lbs
    5 x 100kg/220lbs
    5 x 100kg/220lbs
    Squats feeling very easy @ 100kg

    Stretching

    60 minutes





    Thursday 12th October 2017

    Regular rehab session


    Rehab session ... 4 rounds of:
    Single leg glute bridge .... 12 x 5 sec hold each leg (BW+10kg) .... isometric glute tension
    Single arm standing cable presses .... 12 each side .... shoulder stability and strength
    Pistol squats .... 10 x BW+8kg each leg .... slow negatives for tendon healing
    TRX plank shoulder extensions .... 12 x 3 second .... core and shoulder stability
    Single leg deadlifts .... 12 x two 10kg DBs each leg
    30 minutes




    I'm about to lose a load of weight .... my dentist has been telling me for 10 years that I needed braces because my teeth were crowding. Got to the stage a few months back that he said he would have to start removing teeth if I didn't get it done. FFWd and I got my Invisalign fitted yesterday ... very uncomfortable with them in but even worse when they're out because they're anchored in with plastic 'buttons' glued onto your teeth. Supposed to be in for 23 hours per day with new plates every week for the next year .... no snacking, no sugary drinks = I am going to have trouble getting my calories and protein. I see a lot of protein shakes in my future and I'm going to have to start tracking macros to make sure that I get enough. I may end up being one of those people who sticks a big mac in a blender so I can drink it ...
    "Better to wear out than rust out!"

    Squat 165kg/363lbs
    Deadlift 190kg/418lbs
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  6. #2196
    Doesn't Eat Wheaties MWheatley's Avatar
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    Thumbs up

    Always motivating for me to come back after an absence from these forums to see you still training hard and logging in detail. You da man, Andrew.
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  7. #2197
    Bloody but unbowed fittofattofit's Avatar
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    Originally Posted by MWheatley View Post
    Always motivating for me to come back after an absence from these forums to see you still training hard and logging in detail. You da man, Andrew.
    Thanks Mike! I'm convinced that the key to training is consistency so at least I'm consistent. Can't say the same for my diet though ... do love my food and drink
    Good to see you back logging!




    Friday 13th October 2017

    Squats/Bro sesh


    Superset
    Push presses

    10 x bar, 30kg, 40kg
    8, 8, 8, 8, 8 x 45kg/100lbs
    with paused squats
    5 x bar, 30kg, 40kg
    5 x 60kg/132lbs
    5 x 80kg/176lbs
    5 x 100kg/220lbs
    5 x 100kg/220lbs
    5 x 100kg/220lbs

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

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

    Wide grip lat pull-downs
    10, 8, 8, 8, 8 x 75kg/165lbs

    Stretching

    50 minutes

    Was supposed to have squats with JP today but he cancelled out at short notice. Rescheduled for Saturday (early though so ruins my planned sleep-in) so I did another bro sesh






    Saturday 14th October 2017

    Squats with JP


    Warm-up
    Air bike .... 8 cals
    Banded side steps .... 10 each direction
    Paused air squats .... 10
    Air bike .... 8 cals
    Banded side steps .... 10 each direction
    Paused air squats .... 10

    Squats
    10 x 60kg/132lbs
    8 x 80kg/176lbs
    5 x 100kg/264lbs
    5 x 120kg/264lbs
    5 x 130kg/286lbs
    Loaded up with 140kg after the 120kg but wouldn't commit
    Dropped to 130kg


    Superset
    Reverse BB lunges

    10 x 60kg/132lbs
    10 x 70kg/154lbs
    10 x 80kg/176lbs
    with BB Good Mornings
    10 x 60kg/132lbs
    8 x 70kg/154lbs
    8 x 80kg/176lbs
    GMs felt heavy on the torn hamstring

    Prowler push ... increasing load ... EMOM
    Prowler push .... 120kg+50kg sled=170kg/374lbs x 20 metres
    Prowler push .... 160kg+50kg sled=210kg/462lbs x 20 metres
    Prowler push .... 180kg+50kg sled=230kg/506lbs x 20 metres
    Prowler push .... 200kg+50kg sled=250kg/550lbs x 20 metres
    The heaviest prowler I've ever pushed!

    Metcon ... 3 rounds of deadball front squats/deadball cleans/airbike .... 4 minute target
    5 x 35kg/77lb ... deadball front squats
    5 x 35kg/77lb ... deadball over shoulder cleans
    5 cals ... Assault bike
    5 x 35kg/77lb ... deadball front squats
    5 x 35kg/77lb ... deadball over shoulder cleans
    5 cals ... Assault bike
    5 x 35kg/77lb ... deadball front squats
    5 x 35kg/77lb ... deadball over shoulder cleans
    5 cals ... Assault bike
    4 minutes 40 seconds

    Stretching

    50 minutes

    Early start for a Saturday .... I like to sleep in when I'm not working but I woke at 4 thinking it was time to train and then couldn't get back to sleep
    Squats ... Concentrated on keeping the eccentric controlled, tight core, knees out. Felt good but was a little wary
    120kg/264lbs x 5 ... easy and good form
    140kg/308lbs x MF ... felt light on the shoulders but I just stood there for about 30 seconds and didn't commit. Don't like 20kg jumps anyway.
    130kg/286lbs x 5 ... Dropped to 130kg and they felt good. Good depth and form. Did 140kg x 3 two weeks back but did not want to push it
    BB reverse lunges/Good Mornings
    80kg/176lbs x 10 ... lunges felt good. Always watching for knee stability but single leg exercises like these are important for knee health
    80kg/176lbs x 8 ... good mornings felt heavy. Doing theses strict meant stretching out the hammie where I got that tear last week. A little achey
    Prowler push ... adding weight each round ... every minute on the minute for 4 minutes
    210kg; 230kg; 250kg (550lbs) prowler push ... these are the heaviest prowlers I have ever pushed. Glutes, hams and quads worked overtime! Love this exercise. JP had used this as a WOD during the week and one of his guys had loaded up 260kg on the prowler, so 310kg/682lbs ... he weighs 120kg though
    Metcon ... deadball FSs/deadball cleans/airbike ... 3 rounds
    Deadball FSs ... hadn't done these before but keeping head up and wide stance made it easy.
    Deadball over shoulder cleans ... easy
    Assault bike ... throwing in the aerobic component is what kills!
    Round 1 ... complete @ 1 minute 7 seconds
    Round 2 complete @ 2 minutes 47 seconds
    Round 3 complete @ 4 minutes 40 seconds
    Went too quick on the air bike for round 1 and then had to catch my breath
    Overall ... would have liked to squat 140kg x 5 and should have but thought about it for too long. Happy with the way the squats felt and the heavy prowlers
    "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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    Sunday 15th October 2017

    Bro squattery sesh (again)


    Wide grip lat pull-downs
    8, 8, 8, 8, 8 x 80kg/176lbs

    Smith machine Calf raises
    19, 14, 12, 12, 11 x 30kg/66lbs each side

    Pec deck flyes
    10, 9, 8, 8, 8 x 92kg/202lbs

    Superset
    Push presses

    10 x bar, 30kg, 40kg
    8, 8, 8, 8, 8 x 45kg/100lbs
    with paused squats
    5 x bar, 30kg, 40kg
    5 x 60kg/132lbs
    5 x 80kg/176lbs
    5 x 100kg/220lbs
    5 x 100kg/220lbs
    5 x 100kg/220lbs

    50 minutes


    A beautiful day today ... sunny and in the 80s so I ate out on my own for breakfast, trained, then had a long lunch out with my lady, then got home and my daughter wanted to go out for dinner with me .... I'm getting very adept at taking off the braces and I'm hiding toothbrushes everywhere




    Monday 16th October 2017

    Push/pull with JP


    Warm-up
    2 rounds

    BB bench .... 10 x bar
    'Inch worms' .... 3 to full stretch
    Single arm planks+thoracic rotations .... 10 reps

    Bench Press
    8 x 50kg/110lbs
    5 x 60kg/132lbs
    3 x 70kg/154lbs
    1 x 75kg/165lbs
    1 x 80kg/176lbs
    1 x 85kg/187lbs
    1 x 90kg/198lbs
    Untidy

    Superset
    Rope climbs .... 5 metres/16 ft

    4 climb .... got to the top easily each time and tapped
    with ring dips
    4 x 10 strict ring dips
    First 3 sets unbroken. Last 7+3

    Tri-set .... BB rows/GHD sit-ups/deficit push-ups
    Yates rows .... 12 x 80kg/176lbs
    GHD sit-ups .... 10 x BW+20lbs med ball
    Push-ups .... 12 x hands on 4" plates
    Yates rows .... 12 x 80kg/176lbs
    GHD sit-ups .... 10 x BW+20lbs med ball
    Push-ups .... 12 x hands on 4" plates
    Yates rows .... 12 x 80kg/176lbs
    GHD sit-ups .... 10 x BW+20lbs med ball
    Push-ups .... 12 x hands on 4" plates
    Triceps died on the push-ups

    Metcon ... 10/8/6/4/2 ... Pull-ups/burpees .... 4 minute target
    10 x pull-ups
    10 x burpees
    8 x pull-ups
    8 x burpees
    6 x pull-ups
    6 x burpees
    4 x pull-ups
    4 x burpees
    2 x pull-ups
    2 x burpees
    4 minutes 37 secs .... I hate burpees!

    Stretching

    50 minutes

    Push-pull day
    Bench press ... going for a 1RM ... got to 90kg but ass off the bench and very untidy. So weak from the bottom position with no RCs or LHBs
    Ring dips ... strict and keeping the elbows tucked. Unbroken sets of 10 first 3 sets
    Rope climbs .... OK this was fun this time. I go to the top and tapped the beam CF style every time, and getting better and more fluid each rep.
    Notes from JP: remember to breathe. Try to use both arms equally ... I tend to reach up with my right hand and only bring the left hand up level
    Tri-set ....
    BB rows .... 80kg x 12 easy weight
    GHD sit-ups .... full hyperextension holding a 20lb med ball overhead, then sit-up and touch the ball to the toes. Hard work
    Deficit push-ups .... hands on 4" plates. Triceps were dead. Had to break them up .... last set was 7+5 singles
    MetCon .... 10 - 8 - 6 - 4 - 2 pull-ups/burpees
    Just hate burpees and they destroyed me. Should have got this in 4 minutes but needed to stop for breath after the rounds of 10 and 8 burpees
    Overall .... was a fun session. Could barely raise my arms overhead on the burpees because my delts and tris were so dead

    Ha .... I had no idea JP took this and posted it on his insta until Trent mentioned it

    Rope climb number 4 by Andrew, on Flickr

    Was about to make another grab and touch the bar. BTW, going up is much easier than coming down ...




    Tuesday 17th October 2017

    Squatty rehab


    Superset
    Push presses

    10 x bar, 30kg, 40kg
    8, 8, 8, 8, 8 x 45kg/100lbs
    with paused squats
    5 x bar, 30kg, 40kg
    5 x 60kg/132lbs
    5 x 80kg/176lbs
    5 x 100kg/220lbs
    then Squats
    5 x 110kg/242lbs
    5 x 110kg/242lbs
    Bumped the squats. Working on form and control

    Seated cable rows
    8, 8, 7, 7, 6 x 107.5kg/237lbs

    Smith machine Calf raises
    19, 14, 12, 12, 12 x 35kg/77lbs each side

    Pec deck flyes
    12, 12, 12, 12, 12 x 85kg/187lbs

    Rows, calf raises and pec deck flyes all done with a 2:2:2 tempo

    50 minutes

    I'm on call all night so I snuck away from work to fit this one in
    I wanted to squat again to keep moving the glute tendon and hamstring through a full ROM ...

    https://youtu.be/GERwpEfMx_I


    This was the 2nd set of squats @ 242. Form work, so I'm concentrating on keeping the squats slow and controlled and working on keeping the knees and hips tracking smoothly. Will be squatting heavier again with JP on Thursday
    "Better to wear out than rust out!"

    Squat 165kg/363lbs
    Deadlift 190kg/418lbs
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  9. #2199
    John 3:16 taydbear7's Avatar
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    ^^^

    Very nice form man. I can't believe you don't wear a belt. Good job though. I have to wear a belt to keep me from leaning forward.
    Razorbacks/Bears/Cubs/Bulls
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    Doesn't Eat Wheaties MWheatley's Avatar
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    Great looking workouts over the weekend and holy sh*t do your quads and arms look big in that video. Great work. Squats looked good, controlled and smooth with solid form.
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    Bloody but unbowed fittofattofit's Avatar
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    Originally Posted by taydbear7 View Post
    ^^^

    Very nice form man. I can't believe you don't wear a belt. Good job though. I have to wear a belt to keep me from leaning forward.
    Thanks Tayd ... I'm trying to grind in good and consistent form after having so many injuries over the years. I haven't worn a belt for 10 years .... found that my core was getting lazy so abandoned it and feel strange when I try to put one on now.

    Originally Posted by MWheatley View Post
    Great looking workouts over the weekend and holy sh*t do your quads and arms look big in that video. Great work. Squats looked good, controlled and smooth with solid form.
    Thanks Mike ... I always look bigger in pics and vids than I do in the mirror ... I always feel small at 165. Thank you on the form ... I'm hoping to consolidate that and slowly add weight to the bar
    Last edited by fittofattofit; 10-18-2017 at 04:53 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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    Thursday 19th October 2017

    Squats/deads with JP


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

    Squats .... 10/8/6/4/2
    10 x 60kg/132lbs
    8 x 90kg/198lbs
    6 x 120kg/264lbs
    4 x 140kg/308lbs
    2 x 150kg/330lbs
    Much better! Heaviest squat for the year
    Glute tendon was fine


    Deficit deadlifts .... standing ion a 4" plate .... 10/8/6 ...
    10 x 60kg/132lbs
    10 x 90kg/198lbs
    8 x 110kg/242lbs
    6 x 130kg/286lbs
    .... abandoned
    Aggravated the hamstring tear from 2 weeks ago
    Abandoned the deads


    Superset
    BB bar humps

    10 x 90kg/198lbs
    8 x 110kg/242lbs
    8 x 110kg/242lbs
    Pause at the top of each rep
    with KB walking lunges
    16 x two 16kg/35lbs KBs
    12 x two 24kg/53lbs KBs
    12 x two 24kg/53lbs KBs
    GMs felt heavy on the torn hamstring

    Metcon .... Sandbag cleans/Hanging KTEs .... 6 minutes target
    9 x 30kg/66lbs ... sandbag squat cleans
    18 ... hanging knees-to-elbows
    6 x 30kg/66lbs ... sandbag squat cleans
    12 ... hanging knees-to-elbows
    3 x 30kg/66lbs ... sandbag squat cleans
    6 ... hanging knees-to-elbows
    4 minutes 37 seconds

    Metcon ... sandbag walking lunges/airbike .... 4 minute target
    18 x 30kg/66lbs ... sandbag front rack walking lunges
    9 cals ... Assault bike
    12 x 30kg/66lbs ... sandbag front rack walking lunges
    6 cals ... Assault bike
    6 x 30kg/66lbs ... sandbag front rack walking lunges
    3 cals ... Assault bike
    3 minutes 47 seconds

    Stretching

    50 minutes

    Squats ...
    120kg/264lbs x 6 ... easy and good form
    140kg/308lbs x 4 ... waited about 20 secs before committing. 1st rep was tentative, other reps felt very good
    150kg/330lbs x 2 ... heaviest squats for this year
    Deficit Deadlifts ... standing on a 4" plate
    130kg/286lbs x 6 ... very easy but could feel the hamstring tear from 2 weeks ago hurting again. Decided to abandon the deads .... disappointed
    Metcons ... both metcons felt me gasping
    Overall ... very happy with the squats, the heaviest for a year ... glute tendon felt fine so hopefully it won't hurt too much tomorrow
    Disappointed with the pain from the deads ... I'm thinking the hamstring injury is tendon rather than muscle, so that sucks




    Friday 20th October 2017

    Metcon @ home


    Partner Metcon @ home with John

    Deads .... to a heavy triple
    10 x 60kg
    8 x 80kg
    6 x 100kg
    3 x 110kg
    3 x 120kg
    3 x 130kg and called it
    (John went to an easy 3 x 160kg)

    Air bike/thrusters .... 5 rounds
    Airbike ... 20 cals
    Thrusters ... 5 x 40kg/88lbs
    (John did 60kg/132lb thrusters)
    13 minutes

    Airbike/deadball cleans .... 5 rounds
    Airbike ... 15 cals
    Deadball cleans ... 5 x 55kg/121lbs
    11 minutes

    Stretching

    50 minutes

    Had a massage yesterday but my left upper hamstring is very sore ... pulled at 130kg today with guarded form but called it before pulling 140. Sucks to have another injury so the smart thing will be to not deadlift for at least a month
    Metcons on the bike were lethal .... by the time I got to the second metcon I had no energy left in my legs. Enjoyed the session. Might not get any training in this weekend .... working tomorrow and looks like it will be from 8 to 8
    "Better to wear out than rust out!"

    Squat 165kg/363lbs
    Deadlift 190kg/418lbs
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  13. #2203
    Registered User koweanguy's Avatar
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    Originally Posted by MWheatley View Post
    Always motivating for me to come back after an absence from these forums to see you still training hard and logging in detail. You da man, Andrew.
    ^Agree

    Hoping to start a new journal one of these days with my rep team.. :/
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  14. #2204
    Registered User koweanguy's Avatar
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    Oh and have you considered knee sleeves?
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    Awesome to hear you were able to hit the heaviest squat of the year with no issues.

    On the other hand, hopefully that hammy aggravation works itself out quickly. Hows it feeling now?
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    Bloody but unbowed fittofattofit's Avatar
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    Originally Posted by koweanguy View Post
    Oh and have you considered knee sleeves?
    Great to see you around Brian! I'm sure you're still training hard and heavy
    I do wear knee sleeves but usually when I go heavy ... 3pps and I start to feel naked without knee sleeves

    Originally Posted by MWheatley View Post
    Awesome to hear you were able to hit the heaviest squat of the year with no issues.

    On the other hand, hopefully that hammy aggravation works itself out quickly. Hows it feeling now?
    Thanks Mike ... I was very pleased to do that and that 150kg is 90% of my best ever squat so hopefully I might even bust a PR at some stage
    The hammie tendon is injured at the point where it inserts into the bottom of the pelvis ... unfortunately it being a tendon injury means that it will take maybe 3 months to heal if I do all the right things. It's still sore but it's really aggravated with a heavy hip hinge, so deadlifts will be on the back burner for a while




    Friday 20th October 2017

    pm .... stretching out and bro-stuff


    Superset
    Push presses

    10 x bar, 30kg, 40kg
    6, 6, 6, 6, 6 x 45kg/100lbs
    with paused squats
    5 x bar, 30kg, 40kg
    5 x 60kg/132lbs
    5 x 80kg/176lbs
    5, 5, 5 x 100kg/220lbs
    Stretching out the quads and glutes

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

    Pec deck flyes
    10, 10, 9, 10, 10 x 92kg/202lbs

    Overhead rope triceps extensions
    10, 10, 8, 8, 8 x 100lbs

    60 minutes

    Felt bored at home so went into the gym on Friday evening to stretch out legs ahead of a 12 hour+ day at work on Saturday. Squatting through a full ROM but keeping it light and under control. So I did a bit of exploring ...


    The hamstring injury
    Thursday's session clarified for me where the hamstring injury is. Unfortunately it is a tendon injury right at the origin of the hamstrings on the ischial tuberosity so the pain is deep against the bone of the left side of the butt. Because the hammies are mainly stretched with the hip in flexion and the knee in extension it's aggravated with a deep hip hinge movement, so deads aren't great but squats haven't been a problem so far

    This is a good description of what is happening
    https://www.physio-pedia.com/Hamstri...n_tendinopathy

    And the red circle marks where the tendon is damaged




    Sucks that it's a tendon injury because that means a prolonged recovery and high risk of turning into a chronic tendinopathy. Means deads are off the agenda for a few months at least and I'll have to watch what happens with the squatting. Maybe I'll just be doing rope climbs
    "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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    Sunday 22nd October 2017

    Rehabby Squats


    Superset
    Push presses

    10 x bar, 30kg, 40kg
    6, 6, 6, 6, 6 x 45kg/100lbs
    with paused squats
    5 x bar, 30kg, 40kg
    5 x 60kg/132lbs
    5 x 80kg/176lbs
    5 x 100kg/220lbs
    Stretching out the quads and glutes

    Squats
    5 x 110kg/242lbs
    3 x 120kg/264lbs
    3 x 120kg/264lbs
    3 x 120kg/264lbs
    Working on knee tracking/hip opening

    V grip close pull-downs to chest
    7, 7, 7, 6, 6 x 80kg/176lbs

    Horizontal leg press calf raises
    20, 14, 12, 12, 12 x 220lbs

    Stretches

    50 minutes

    Just wanting to work on the squats. Felt comfortable at 120kg so it feels like a good working weight to keep everything loaded without aggravating the injuries
    Found a new family in our pool this morning
    My new family by Andrew , on Flickr

    At least they have plenty to eat in my pool at the moment




    Monday 23rd October 2017

    upper body


    Bench presses ... form work
    10 x bar, 5 x 50kg
    5, 5, 5, 5, 5 x 60kg/132lbs

    Wide grip lat pull-downs
    12 x 50kg, 10 x 55kg, 60kg, 65kg
    8, 8, 8 x 70kg/154lbs

    Calf raises on the horizontal leg press
    20, 15, 4, 12, 12 x 220lbs

    Pec deck flyes
    10, 10, 10, 9, 9 x 92kg/202lbs

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

    All done with a 2:2:2 tempo for Time under tension

    60 minutes




    Tuesday 24th October 2017

    Push/pull with JP


    Warm-up
    2 rounds

    BB bench .... 10 x bar
    'Inch worms' .... 3 to full stretch

    Bench Press
    8 x 50kg/110lbs
    6 x 60kg/132lbs
    6 x 70kg/154lbs
    6 x 75kg/165lbs

    Pendlay rows
    8 x 60kg/132lbs
    6 x 80kg/176lbs
    6 x 90kg/198lbs
    6 x 100kg/220lbs
    3 x 110kg/242lbs
    Felt strong
    Started to kip on 110 and could feel the ham hurting


    Tri-set .... ring dips/Sled lat rows/sled drag
    Ring dips .... 5 x BW
    Ring dips .... 5 x BW+10kg/22lbs
    Sled rows .... 10 x 75kg+20kg sled=95kg/209lbs
    Sled drag.... 20 metres x 75kg+20kg sled=95kg/209lbs
    Ring dips .... 5 x BW+10kg/22lbs
    Sled rows .... 10 x 75kg+20kg sled=95kg/209lbs
    Sled drag.... 20 metres x 75kg+20kg sled=95kg/209lbs
    Ring dips .... 5 x BW+10kg/22lbs
    Sled rows .... 10 x 75kg+20kg sled=95kg/209lbs
    Sled drag.... 20 metres x 75kg+20kg sled=95kg/209lbs

    Metcon ... rope climb/push-ups/air bike ... 4 rounds ... target 8 minutes
    Rope climb x 5 metres/16 feet
    Hand release push-ups x 8
    Assault bike x 8 cals
    Rope climb x 5 metres/16 feet
    Hand release push-ups x 8
    Assault bike x 8 cals
    Rope climb x 5 metres/16 feet
    Hand release push-ups x 8
    Assault bike x 8 cals
    Rope climb x 5 metres/16 feet
    Hand release push-ups x 8
    Assault bike x 8 cals
    7 minutes 20 secs

    Stretching

    50 minutes

    Bench press ... hate bench. 75kg x 6 felt good and form felt tight. Would love for this to be 100kg but sucks to be me
    Pendlays ... haven't done these for a while
    100kg/220lbs x 6 ... felt very light
    110kg/242lbs x 3 ... still pretty light but a bit of a kip was coming in and I could feel that hamstring tendon tugging so left it
    Sled rows/sled drags ...
    Rows were done with a hip hinge and lat row movement, so a power move. Did this on the rubber mats rather than the driveway so loads more resistance
    Drags were done with a backwards drag
    Metcon .... rope climbs were easy but doing anything after pedalling the assault bike is tough ... pretty much did each round in 1 minute 40 secs but then took 20 secs rest before climbing the rope. Did the last round in 1 minute 20 secs
    Overall .... nothing challenging. Fun session




    Wednesday 25th October 2017

    Rehabby Squats


    Superset
    Push presses

    10 x bar, 30kg, 40kg
    6, 6, 6, 6, 6 x 45kg/100lbs
    with paused squats
    5 x bar, 30kg, 40kg
    5 x 60kg/132lbs
    5 x 80kg/176lbs
    5 x 100kg/220lbs

    Squats
    5 x 110kg/242lbs
    3 x 120kg/264lbs
    3 x 120kg/264lbs
    3 x 120kg/264lbs
    knee tracking/hip opening/depth

    Seated cable rows
    7, 7, 7, 7, 7 x 107.5kg/236lbs

    Standing smith machine calf raises
    20, 15, 12, 12, 12 x 66lbs each side

    Standing cable flyes
    10, 10, 10, 10, 10 x 22lbs each side

    Wide grip pull-ups
    5, 5, 5, 5

    Stretches

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

    Squat 165kg/363lbs
    Deadlift 190kg/418lbs
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    Thursday 26th October 2017

    Regular rehab session


    Rehab session ... 4 rounds of:
    Single leg glute bridge .... 10 x 2 sec bridge each leg (BW+10kg) .... isometric glute tension
    Single arm standing cable presses .... 10 each side .... shoulder stability and strength
    Bulgarian split squats .... 10 x BW+12kg each leg .... knee stability. Quad strength
    Single armed KB bench press .... 10 x 10kg each side .... shoulder stability
    Pistol squats .... 10 x BW+8kg each leg .... slow negatives for tendon healing
    30 minutes

    This was pretty much continuous time under tension .... leg sets were intense with the glute bridges frying the hams and the Bulgarian Split squats had the quads burning. Really felt like good rehab for the glute tendon

    Squats with JP tomorrow




    Friday 27th October 2017

    Squats with JP


    Warm-up
    Paused squats .... 10 x 2:2:1 tempo squats
    Walking lunges .... 10 x BW
    Paused squats .... 10 x 2:2:1 tempo squats
    Walking lunges .... 10 x BW

    Squats .... 2:2:1 tempo paused squats
    5 x 60kg/132lbs
    5 x 80kg/176lbs
    5 x 100kg/220lbs
    5 x 110kg/242lbs
    2 second slow eccentric; 2 second pause; power up

    Squat rep out
    15 x 100kg/220lbs

    Superset
    Walking lunges/pistol squats

    16 x 60kg/132lbs walking lunges
    8 x BW each leg pistol squats
    12 x 70kg/154lbs walking lunges
    8 x BW each leg pistol squats
    10 x 80kg/176lbs walking lunges
    8 x BW each leg pistol squats
    Burning the quads

    Metcon ... Prowler pushes/GHD sit-ups/GHD hollow holds .... 4 rounds
    Prowler push ... 140kg+50kg sled=190kg/418lbs x 20 metres
    GHD sit-ups ... 5 x full range hyperextension sit-ups
    GHD hollow hold ... 10 seconds hold
    GHD sit-ups ... 5 x full range hyperextension sit-ups
    Prowler push ... 160kg+50kg sled=210kg/462lbs x 20 metres
    GHD sit-ups ... 5 x full range hyperextension sit-ups
    GHD hollow hold ... 10 seconds hold
    GHD sit-ups ... 5 x full range hyperextension sit-ups
    Prowler push ... 180kg+50kg sled=230kg/506lbs x 20 metres
    GHD sit-ups ... 5 x full range hyperextension sit-ups
    GHD hollow hold ... 10 seconds hold
    GHD sit-ups ... 5 x full range hyperextension sit-ups
    Prowler push ... 205kg+50kg sled=255kg/561lbs x 20 metres PR
    GHD sit-ups ... 5 x full range hyperextension sit-ups
    GHD hollow hold ... 10 seconds hold
    GHD sit-ups ... 5 x full range hyperextension sit-ups
    3 minutes 47 seconds

    Stretching

    50 minutes

    Paused Squats ... using a two second slow eccentric, 2 second pause in the hole, then power up, so a 2:2:1 tempo
    100kg/220lbs x 5 ... easy
    110kg/242lbs x 5 ... easy but 5th rep started to feel heavy.
    JP said it was all very deep and knee and hip tracking looked perfect. Glute tendon and hamstring tendon attachment are a little tender but didn't hurt during the squats so I'm happy with that. It'll be interesting to see if I feel a bit more pain tomorrow
    Squats ... 15 x 100kg
    All good but my legs were burning and lungs were churning
    Walking lunges/pistol squats superset ...
    Walking lunges ... 80kg/176lbs x 10 ... comfortable weight. Always a bit worried I'll roll out my knee
    Pistol squats ... sets of 8 each leg. Easiest way to do these is just to crank them out .... quads and lungs burn
    Metcon
    Prowler pushes were added to each round ... 205kg+50kg made a 255kg/561lb push so that was a record. Got it an unbroken 18 metres then ground to a halt with 2 metres to go. F@#% it was hard to get it moving again for that last two metres

    Didn't feel like I did a lot but all I want to do is go to sleep




    Saturday 27th October 2017

    FST-7 bro bash


    Bro bash @ gym
    Standing OHPs .... FST-7
    15 x bar
    11 x bar
    10 x bar
    9 x bar
    10 x bar
    10 x bar
    10 x bar
    30 seconds rest between sets

    Seated cable rows .... FST-7
    10 x 90kg (198lbs)
    10 x 90kg (198lbs)
    8 x 90kg (198lbs)
    8 x 90kg (198lbs)
    8 x 90kg (198lbs)
    8 x 90kg (198lbs)
    8 x 90kg (198lbs)
    30 seconds rest between sets

    Wide grip lat pull-downs .... FST-7
    12 x 60kg (132lbs)
    10 x 60kg (132lbs)
    10 x 60kg (132lbs)
    8 x 60kg (132lbs)
    8 x 60kg (132lbs)
    8 x 60kg (132lbs)
    8 x 60kg (132lbs)
    30 seconds rest between sets

    Pec deck flyes .... FST-7
    10 x 89kg (196lbs)
    10 x 89kg (196lbs)
    9 x 89kg (196lbs)
    8 x 89kg (196lbs)
    8 x 89kg (196lbs)
    8 x 89kg (196lbs)
    8 x 89kg (196lbs)
    30 seconds rest between sets

    Horizontal press calf raises .... FST-7
    19 x 240lbs
    15 x 240lbs
    11 x 240lbs
    10 x 240lbs
    12 x 240lbs
    12 x 240lbs
    11 x 240lbs
    30 seconds rest between sets

    EZ bar curls .... FST-7
    10 x 30kg (66lbs)
    10 x 30kg (66lbs)
    8 x 30kg (66lbs)
    8 x 30kg (66lbs)
    8 x 30kg (66lbs)
    8 x 30kg (66lbs)
    8 x 30kg (66lbs)
    30 seconds rest between sets

    Triceps rope OH extensions .... FST-7
    10 x 100lbs
    9 x 100lbs
    8 x 100lbs
    12 x 90lbs
    10 x 90lbs
    10 x 90lbs
    9 x 90lbs
    30 seconds rest between sets

    55 minutes

    Had my date night cancelled so managed to get to the gym after work and was inspired by Chris to do an FST-7 session .... think the last one I did like this was in May 2016! It is a fatiguing way to work but at least my shoulders felt swole. Got dat FST-7 pump going on

    Got that FST-7 pump going on by Andrew , on Flickr
    "Better to wear out than rust out!"

    Squat 165kg/363lbs
    Deadlift 190kg/418lbs
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    Sunday 29th October 2017

    165lbs

    Squat form work


    Cycled to work today .... first time on my new bike. After the ride home I didn't want to waste the warm-up so what else to do but squats

    Squats
    5 x 40kg (88lbs)
    5 x 60kg (132lbs)
    5 x 80kg (176lbs)
    5 x 100kg (220lbs)
    5 x 120kg (264lbs)
    5 x 120kg (264lbs)
    5 x 120kg (264lbs)
    5 x 120kg (264lbs)
    5 x 120kg (264lbs)

    Trying to focus on form ... wider stance, knees out, keeping it controlled

    1st set 120kg/264lbs x 5
    https://youtu.be/3P6dX4QzyQg


    4th set 120kg/264lbs x 5
    https://youtu.be/zHCa2Po2bUA


    The glute tendon tear and the hamstring tendon strain are still there but the regular squatting has helped my mobility ... I feel at least I'm not favouring one side or the other
    "Better to wear out than rust out!"

    Squat 165kg/363lbs
    Deadlift 190kg/418lbs
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    Monday 30th October 2017

    Push/pull with JP


    Warm-up
    2 rounds

    BB bench .... 10 x bar
    Archer ring rows .... 8 x arm
    Hanging L sit .... 20 seconds

    Superset .... 10-8-6-4-2
    Bench Press

    10 x 50kg/110lbs
    8 x 60kg/132lbs
    6 x 70kg/154lbs
    4 x 75kg/165lbs
    2 x 80kg/176lbs
    10 x 50kg/110lbs AMRAP
    with pull-ups
    10 x BW
    8 x BW+10kg/22lbs
    6 x BW+15kg/33lbs
    4 x BW+20kg/44lbs
    2 x BW+25kg/55lbs
    13 x BW AMRAP

    Superset .... 10-8-6-4-2
    Yates rows ... underhand grip

    10 x 50kg/110lbs
    8 x 80kg/176lbs
    6 x 90kg/198lbs
    4 x 95kg/209lbs
    2 x 100kg/220lbs
    20 x 70kg/154lbs AMRAP
    Felt surprisingly strong
    with dips
    10 x BW
    8 x BW+5kg/11lbs
    6 x BW+7.5kg/17lbs
    4 x BW+10kg/22lbs
    2 x BW+12.5kg/28lbs
    11 x BW AMRAP

    Metcon ... deadlifts/push-ups/ab mat sit-ups ... 21-15-9 ... target 6 minutes
    21 x 80kg/176lbs deadlifts
    21 x Hand release push-ups
    21 ab mat sit-ups
    15 x 80kg/176lbs deadlifts
    15 x Hand release push-ups
    15 ab mat sit-ups
    9 x 80kg/176lbs deadlifts
    9 x Hand release push-ups
    9 ab mat sit-ups
    5 minutes 20 secs

    Stretching

    50 minutes

    Bench press ... hate bench. At least JP said he can see the hypertrophy in my tris
    Underhand Yates rows ... haven't done these for 4 years since I ruptured my DBT
    100kg x 2 felt very light ... added a 3rd rep for the hell of it
    Metcon ....
    Deads ... 21-15-9 all unbroken. 45 reps total x 80kg
    Hand release push-ups ... I knew these would be the weak link. Broke it into 12+9 then 8+7 then 9
    Beat the target easily
    Overall ... a hypertrophy session. Happy to do deads even though they're very light
    "Better to wear out than rust out!"

    Squat 165kg/363lbs
    Deadlift 190kg/418lbs
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    Registered User koweanguy's Avatar
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    Bi's look swoll
    And adorable duck fam!!
    Dat there FST7
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    Motivating journal! Subbed for the continuing journey
    "Who's the more foolish:The fool, or the fool who follows him?"

    "This is your life and it's ending one minute at a time"
    ----------------------------------------------------
    https://forum.bodybuilding.com/showthread.php?t=174935631&p=1523935631#post1523935631
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    Originally Posted by fittofattofit View Post
    Re-found your log Brother! Catching up on your progress and your progress is excellent! Looking great in the pic and I am very impressed with those weighted ring dips!
    Workout Log:
    https://forum.bodybuilding.com/showthread.php?t=179207031
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    Doesn't Eat Wheaties MWheatley's Avatar
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    So happy to see the glute and hammy issue havent prevented you from training. Finding that comfort weight at 120kg for squat and taking the opportunity to work on technique + keeping the LPHC mobile and strong is smart and experienced training my man.

    Nice double on bench as well + holy shiit delt + bicep pump after that FST7!

    How do you like doing the push/pull super sets? I did that a while back pairing OHP with pullups and bench with bb rows, and i remember that being an exhausting workout. Solid effort there.
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    Bloody but unbowed fittofattofit's Avatar
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    Originally Posted by koweanguy View Post
    Bi's look swoll : eek:
    And adorable duck fam!!
    Dat there FST7 : D
    Thanks Brian .... I always look much more swole in pics than in RL
    Still ... gotta luv da pump

    Originally Posted by Bane81 View Post
    Motivating journal! Subbed for the continuing journey
    Thanks!

    Originally Posted by JohnButz View Post
    Re-found your log Brother! Catching up on your progress and your progress is excellent! Looking great in the pic and I am very impressed with those weighted ring dips!
    I like the BW exercises but I bow down to you as a master of the dips and pull-ups
    It's great to see you around John!

    Originally Posted by MWheatley View Post
    So happy to see the glute and hammy issue havent prevented you from training. Finding that comfort weight at 120kg for squat and taking the opportunity to work on technique + keeping the LPHC mobile and strong is smart and experienced training my man.

    Nice double on bench as well + holy shiit delt + bicep pump after that FST7!

    How do you like doing the push/pull super sets? I did that a while back pairing OHP with pullups and bench with bb rows, and i remember that being an exhausting workout. Solid effort there.
    Thanks Mike .... I'm enjoying squatting again after a year of misery and squatting regularly seems to have helped me loosen up and grind in form
    My bench press will forever be sh!te because my RC is pretty much non-existent now but the pay-off is that my triceps and delts do all of the stabilising so they're growing ... my trainer says to me 'it doesn't matter what I bench because I look like I bench 300

    I like a push-pull superset .... it's sure harder than sticking with regular sets but I do feel that the against/antagonist mix helps with my shoulder stability





    Tuesday 31st October 2017

    Rehab squats and bro stuff


    Superset
    Push presses

    10 x bar, 30kg, 40kg
    6, 6, 6, 6, 6 x 45kg/100lbs
    with paused squats
    5 x bar, 30kg, 40kg
    5 x 60kg/132lbs
    5 x 80kg/176lbs
    5 x 100kg/220lbs

    Squats
    5 x 120kg/264lbs
    5 x 120kg/264lbs
    5 x 120kg/264lbs
    knee tracking/hip opening/depth

    Seated cable rows ... tempo 2:2:2
    8, 8, 8, 8, 8 x 105kg/231lbs

    V handle lat pull-downs to chest ... tempo 2:2:2
    6, 6, 6, 6, 6 x 80kg/176lbs

    Reverse pec deck rear delt flyes ... tempo 2:2:2
    7, 7, 7, 7, 7 x 120lbs

    Stretches

    50 minutes

    Escaped from work in the middle of the day to do this one. Did some squats at 120kg/264lbs which is a really comfortable working weight now .... must remind myself not to push too hard because JP will do the pushing on Thursday. Other lifts were slow tempo and controlled and felt good and had a good pump going
    Rest day Wednesday and then squats with JP Thursday




    Thursday 2nd November 2017

    Round 1 @ 0630 ... Regular rehab session


    Rehab session ... 4 rounds of:
    Double leg glute bridge .... 10 x 2 sec bridge .... feet on bench, shoulders on the ground .... isometric glute tension
    Cable pull-overs .... 10 reps: on a low incline bench reaching behind at full extension and pull-over .... shoulder stability and strength
    Bulgarian split squats .... 10 x BW+12kg each leg .... knee stability. Quad strength
    Single armed KB bench press .... 10 x 10kg each side .... shoulder stability
    Pistol squats .... 10 x BW+8kg each leg with rear leg crossing behind and opposite arm crossing in front .... eccentric load under tension for tendon healing
    30 minutes

    Continuous time under tension again .... good rehab for the glute tendon




    Thursday 2nd November 2017

    Round 2 @ 1100 ... Squats with JP


    Warm-up
    Paused squats .... 3 x bar x 10 second pause
    Back functional line stretch .... 30 secs each side
    Walking lunges .... 20 x BW

    Squats ... to a 3RM
    10 x 60kg/132lbs
    5 x 90kg/198lbs
    5 x 120kg/264lbs
    3 x 130kg/286lbs
    3 x 140kg/308lbs
    3 x 150kg/330lbs
    All reps really good and deep

    Superset
    Walking lunges/pistol squats

    20 x 60kg/132lbs walking lunges
    8 x BW each leg pistol squats
    12 x 80kg/176lbs walking lunges
    8 x BW+10kg/22lbs each leg pistol squats
    10 x 90kg/198lbs walking lunges
    8 x BW+12kg/27lbs each leg pistol squats
    Burning the quads
    Equal heaviest walking lunges I've done


    Superset
    Step-ups/Barbell rollouts

    10 x two 20kg/44lb KBs in front rack position ... step-ups to 18" box
    10 x rollout to full lat extension and pause
    10 x two 20kg/44lb KBs in front rack position ... step-ups to 18" box
    10 x rollout to full lat extension and pause
    10 x two 20kg/44lb KBs in front rack position ... step-ups to 18" box
    10 x rollout to full lat extension and pause
    Quads and grip dying

    Metcon ... Walking lunges /KB swings/hanging KTEs .... 4 minutes
    Walking lunges ... 50 steps x 40kg/88lbs
    Kettle Bell swings ... 20 x 32kg/71lbs
    Hanging knees-to-elbows ... 20
    Walking lunges ... 50 steps x 40kg/88lbs
    5 minutes 20 seconds
    OK .... this just killed me!


    Stretching

    50 minutes

    Squats ... 3RM ... wore my new knee sleeves which fit tighter than my old ones.
    120kg/220lbs x 5 ... easy. Been doing these as my working sets
    130kg/286lbs x 3 ... easy
    140kg/308lbs x 3 ... committed and felt smooth
    150kg/330lbs x 3 ... starting to feel fatigued. Last rep was an RPE 9: good and deep and smooth out of the hole but slowing down. Very happy and much better than the 150kg double from two weeks back
    Walking lunges/pistol squats superset ...
    Walking lunges ... 90kg/198lbs x 10 ... comfortable weight on the back but the quads were getting tired. Equal heaviest weight for walking lunges
    Pistol squats ... sets of 8 each leg and carrying a KB in the rack position. Wow ... quads and hams getting smashed and alternating with lunges
    Step-ups/barbell rollouts superset ...
    Step-ups ... cleaning two KBs into the front rack position and then doing step-ups to an 18" box. Yes more quad work+my shoulders don't like a front rack
    Barbell rollouts ... rolling out from the knees into full overhead extension and then using the lats to pull the bar back. Grip was dying
    Metcon
    Lunges were cruel .... 40kg/88lbs is light but my quads were already destroyed. 50 steps to start just wiped me out. KB swings and KTEs did not GAF, but 50 walking lunges to finish and I was drenched in sweat and just wanted to die

    Overall ... legs are destroyed
    "Better to wear out than rust out!"

    Squat 165kg/363lbs
    Deadlift 190kg/418lbs
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    Looking jacked my man. Good work.
    Razorbacks/Bears/Cubs/Bulls
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  27. #2217
    One Day at a Time Bane81's Avatar
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    Legs would be cooked noodles!! Great work in here
    "Who's the more foolish:The fool, or the fool who follows him?"

    "This is your life and it's ending one minute at a time"
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    https://forum.bodybuilding.com/showthread.php?t=174935631&p=1523935631#post1523935631
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  28. #2218
    Folly Lifter. doughnutgut's Avatar
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    Glad legs were destroyed Andrew.

    Juicy selfie.
    Ride it like you just stole it.
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  29. #2219
    Bloody but unbowed fittofattofit's Avatar
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    Originally Posted by taydbear7 View Post
    Looking jacked my man. Good work.
    Thanks Tayd! I always look bigger in pics than I do in the mirror

    Originally Posted by Bane81 View Post
    Legs would be cooked noodles!! Great work in here
    Thank .... legs were jelly after the workout. Got in my car and all I wanted to do was to fall asleep .... at midday

    Originally Posted by doughnutgut View Post
    Glad legs were destroyed Andrew.

    Juicy selfie.
    Thanks Leigh .... legs were destroyed: I know its masochistic but I love that feeling when your legs or back are physically wrecked
    You know I've been losing weight but I'm getting more comments about looking 'bigger' than when I was 10lbs heavier!




    Saturday 4th November 2017

    162lbs ... Rehabby squats and arms


    Superset
    Push presses

    10 x bar, 30kg, 40kg
    8, 8, 8, 8 x 45kg/100lbs
    with paused squats
    5 x bar, 30kg, 40kg
    5 x 60kg/132lbs
    5 x 80kg/176lbs
    5 x 100kg/220lbs

    Squats
    5 x 120kg/264lbs
    5 x 125kg/275lbs *vid
    3 x 130kg/286lbs *vid
    knee tracking/hip opening/depth

    superset
    Standing overhead rope triceps extensions

    10, 10, 10, 10, 10 x 100lbs
    with standing close grip cable curls
    10, 10, 10, 10, 8 x 50lbs
    Long head of triceps; short head of biceps

    Superset
    V handle lat pull-downs to chest

    7, 7, 7, 7, 7 x 80kg/176lbs
    with strict dips
    6, 6, 6, 6, 6
    Serratus, bis and tris

    Superset
    Zottman curls

    12, 10, 10, 9 x 10kg DBs
    with standing close grip triceps pushdowns
    12, 12, 11, 9 x 80lbs
    Brachialis/brachioradialis; medial head of triceps

    80 minutes

    Not working at all this weekend so very happy (plus I have a date night)
    Used today as an opportunity to assess my working weights on the squats. When I'm with JP I'm in a totally different headspace as to when I'm training on my own .... with JP I have him urging me on and encouraging me and I also have a spotter so I push harder. It's no surprise that I get my PBs (and my injuries ) when I'm with him. When I'm on my own I tend to be much more tentative but it also gives me an opportunity to assess my form and work out where my working weights should be

    Took these vids
    125kg/275lbs x 5
    https://youtu.be/LcozZCAzCj4


    then 130kg/286lbs x 3
    https://youtu.be/arianB2En5Q


    125kg felt pretty free and consistent.
    130kg I spent a bit too long at the top before committing and didn't feel as deep or as comfortable with my stance. Glute tendon has been a little bit angry after the leg sesh on Thursday so I was mentally slowing myself down. I think 125kg/275lbs will be a good working weight now for twice a week squats and I'll leave the heavier squatting once a week for my JP sessions

    Arm work was inspired by Steve Cook's recent youtube vid on arm training
    A glorious sunny day here so I hope you're all enjoying your weekend!
    "Better to wear out than rust out!"

    Squat 165kg/363lbs
    Deadlift 190kg/418lbs
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  30. #2220
    Registered User JohnButz's Avatar
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    Great session and awesome depth in those squat vids Brother!
    Workout Log:
    https://forum.bodybuilding.com/showthread.php?t=179207031
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