A new beginning in 2015

[jeezyreezy]

You're starting off December with a bang... way to get after it

[fittofattofit]

You're starting off December with a bang... way to get after it

Ha ... it was certainly a 'bang' when the plates dropped off the end off the bar .
I'm hoping to make some gains on squats in 2018, and who knows, maybe even deads!
Great to see you around Jeezy ... how is the training going?




Tuesday 5th December 2017

Push/pull with JP

Warm-up
2 rounds
Ring support holds .... 20 seconds
Single armed archer ring rows .... 10 x each side

Ring dips ... 5s
5 x BW
5 x 10kg/22lbs
5 x 16kg/35lbs
5 x 21kg/46lbs

Tri-set
Rope climbs/ring ring push-ups
1 x 5m/16ft rope climb legless
1 x 5m/16ft rope climb legs CrossFit style
12 x ring push-ups
1 x 5m/16ft rope climb legless
1 x 5m/16ft rope climb legs CrossFit style
12 x ring push-ups
1 x 5m/16ft rope climb legless
1 x 5m/16ft rope climb legs CrossFit style
12 x ring push-ups
legless rope climbs are getting harder

Pendlay rows
10 x 70kg/154lbs
5 x 100kg/220lbs
5 x 100kg/220lbs
5 x 100kg/220lbs

Metcon ... BB bench press/KB swings/ab-mat sit-ups ... 30-20-10 ... target 9 minutes
30 x 30kg/66lbs bench press
30 x 24kg/53lbs kettle bell swings
30 x ab-mat sit-ups
20 x 30kg/66lbs bench press
20 x 24kg/53lbs kettle bell swings
20 x ab-mat sit-ups
10 x 30kg/66lbs bench press
10 x 24kg/53lbs kettle bell swings
10 x ab-mat sit-ups
7 minutes 38 seconds

Stretching

50 minutes

It was a pretty relaxed session... more hypertrphy than anything and got a big upper body pump. Messed up the legless rope climbs cos didn’t get the breathing right... had these nailed before I started doing the CrossFit style rope climbs, so I need to work at them again. Ring dips are OK provided I keep the elbows tightly tucked in.
Pendlays at 100kg are easy. Did one rep at 110kg/242lbs and no problem other than could feel that I was loading up that sore hanmie tendon, so backed off and stayed at 100kg
Metcon bench press was light but the volume just blew my tris .... only 30kg but got 18+5+3 and then singles for the first set. KB swings unbroken




Wednesday 6th December 2017

Bro sesh, then

Cricket .... Day 5 of the Ashes test match

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

Superset
Horizontal leg press calf raises
21, 15, 14, 12, 10 x 220lbs
with pec deck flyes
10, 10, 10, 10, 10 x 89kg/196lbs

Superset
Close grip V handle pull-downs to chest
6, 6, 5 x 80kg/176lbs
7, 6 x 70kg/154lbs
with standing overhead rope tri extensions
10, 9, 7 x 100lbs
10, 8 x 90lbs

Stretches/air squats

50 minutes


Cricket at Adelaide Oval .... Day 5 of the test match
So I watched Australia win the 2nd test against England .... I know this means nothing to anyone outside of Australia or the UK but test cricket is an awesome game to watch and it takes 5 days for a full match to run its course. Adelaide Oval is the best ground in Australia and I was there for the last 4 days. Sunday I had lunch with a few friends at the ground and ended up getting nicely sozzled. I confess .... I didn't even see a ball bowled. Monday nd Tuesday I managed to get there for 5 hours each day and spent it with my lady who just happens to be a cricket nut. Today I took the day off work so I could watch the end of the match ... beautiful day and a good finish with Australia beating England by 120 runs

Adelaide Oval 5th day Ashes test by Andrew, on Flickr

Anyway, started the day with eggs, bacon and coffee, then training, then cricket, and now I'm having a beer as the evening starts. Somehow going back to work tomorrow seems very unattractive .......

[fittofattofit]

Thursday 7th December 2017

am ... Regular rehab session

Rehab session ... 3 rounds of:
Single leg glute bridge .... 12 x 2 sec bridge .... heel on roller, shoulders on the ground .... isometric glute tension
Single armed archer cable rows .... 12 reps: full scap protraction then row and hold .... shoulder and scap stability and strength
Single legged deadlift .... 12 x two 12.5kg KBs each leg .... eccentric loading hamstring/glutes
Single armed cable rotation and press .... 12 x 10kg each side .... shoulder stability
Single leg box step-up + knee raise .... 12 x BW+10kg each leg stepping up to 18" box holding KB .... eccentric load under tension for tendon healing
30 minutes

Continuous time under tension .... rehabbing the glute and hamstring tendons




Friday 8th December 2017

Squats with JP

Warm-up
Pause Squats .... 10 x bar x 2 second pause
Squat Stretch x 20 seconds
Pause Squats .... 10 x bar x 2 second pause
Squat Stretch x 20 seconds

Squats .... 2s
5 x 60kg/132lbs
5 x 100kg/220lbs
5 x 120kg/264lbs
2 x 130kg/286lbs
2 x 140kg/308lbs
2 x 150kg/330lbs
2 x 155kg/341lbs
F x 160kg/352lbs
Thought way too long about the 160

Block Deadlifts ... off 3" plates
12 x 100kg/220lbs
6 x 140kg/308lbs
6 x 140kg/308lbs
6 x 140kg/308lbs

Superset
Reverse BB lunges ...
10 x 60kg/132lbs
10 x 70kg/154lbs
10 x 80kg/176lbs
Quads and hams
with Good Mornings
8 x 60kg/132lbs
8 x 60kg/132lbs
8 x 60kg/132lbs
Glutes and hams. Stretching the ham tendon

Metcon ... deadball cleans/deadball carry/air bike ... 3 rounds ... 9 minute target
Deadball cleans ... 5 x 35kg/77lbs
Deadball carry ... 100 metres x 35kg/77lbs
Assault bike ... 7 cals
Deadball cleans ... 5 x 35kg/77lbs
Deadball carry ... 100 metres x 35kg/77lbs
Assault bike ... 7 cals
Deadball cleans ... 5 x 35kg/77lbs
Deadball carry ... 100 metres x 35kg/77lbs
Assault bike ... 7 cals
8 minutes 38 seconds

Stretching

50 minutes

Squats ... 2RM ...
140kg/308lbs x 2 ...
150kg/330lbs x 2 ... easy
155kg/341lbs x 2 ... paused a long time before the 2nd rep, went down slow, but easy out of the hole
160kg/352lbs x fail ... felt light enough to un-rack but waited way too long with the bar at the top. Got deep and then part way up, could feel the glute tendon firing, so dumped it. If I'd approached this the same way as the first 155 I would have got it

Block deads ... from 3" plates
6 x 140kg/308lbs ... hamstring tendon feeling tight so kept it at an easy weight

Reverse lunges ... 10 x 80kg/176lbs BB ... felt light after 160kg
Good Mornings ... low to keep hammies under tension.

Metcon .... JP said 7.5 minutes first
Deadball cleans easy but 100 metre deadball carries murdered the arms and grip
1st round ... complete @ 2 minute 19 secs ... 100m deadball carry unbroken
2nd round ... complete @ 5 minute 49 secs ... 100m deadball carry broken into 4
3rd round ... complete @ 8 minute 39 secs ... 100m deadball carry broken into 3
Went full CrossFit at the end ... unable to breathe, shirt off and rolling on the concrete to cool down!

Overall ... happy with the squats but let myself get beaten by my head on the 160kg squat ... I know I had at least the single and probably the double
Metcon destroyed me

[fittofattofit]

Saturday 9th December 2017

Bro stuff/squats

Superset
Push presses
10 x bar, 30kg, 40kg
8, 8, 8, 8, 8 x 45kg/100lbs
with Paused squats
5 x bar, 30kg, 40kg, 60kg, 80kg

Squats
5 x 100kg/220lbs
5 x 100kg/220lbs
5 x 100kg/220lbs
5 x 100kg/220lbs
5 x 100kg/220lbs
Wider stance, slow and controlled

Wide grip lat pull-downs
8, 8, 8, 8, 8 x 165lbs

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

Overhead standing rope triceps extensions
10, 8 x 100lbs
10, 9, 7 x 90lbs

Standing Smith Machine calf raises
20, 15, 15, 12, 10 x 30kg/66lbs each side

Stretches and air squats

60 minutes

Bro stuff was Time under Tension.
I spent yesterday evening sitting on an ice block to cool down my hammie tendon, and then intermittently rolling the glute and hammie tendons out. I wasn't going to squat today but I started doing mobility work with the bar and it felt OK. I used a very wide (for me) stance, and kept it very steady and controlled. 100kg was very easy and painless but I avoided the temptation to go to 120kg. Felt good to stretch out
A beautiful sunny weekend and 80-85º and not working so a chance to get some gardening done

[fittofattofit]

Sunday 10th December 2017

Bro stuff/squats .... again

Paused squats
5 x bar, 40kg, 60kg, 80kg

Squats
5 x 100kg/220lbs
5 x 100kg/220lbs
5 x 100kg/220lbs
5 x 100kg/220lbs
5 x 100kg/220lbs

Close grip seated cable rows
7, 7, 7, 7, 7 x 105kg/231lbs

Tri-set
Reverse Pec deck rear delt flyes
8 x 120lbs
9, 8 x 105lbs
10, 8 x 90lbs
With horizontal leg press calf raises
20, 15, 15, 12, 10 x 240lbs
with close grip V handle pull-downs to chest
6, 6, 6, 5, 5 x 80kg/176lbs

Stretches

35 minutes

Quick session ... squeezed it in between a brunch date and when the gym closed at 1pm. Did squats again .... I know it's 3 days running but I could feel the glute tendon tightening up so kept it light but made sure I moved through the full range and got deep. Felt good at that weight and able to know out easy sets of 5 with 1 minute's rest between sets. Did some back and bro-stuff and got out in 35 minutes

I'm picking up my daughter from the airport tonight ... haven't seen her for 10 weeks and she's just spent the last two weeks in New Zealand with her boyfriend. It'll be the first time in 6 months myself and the two daughters will have been together
Push/pull session with JP tomorrow




Monday 11th December 2017

Push/pull with JP

Warm-up
2 rounds
Inch worms .... 3 to full extension
Bench press .... 10 x bar

Bench press .... 2s
8 x 50kg/110lbs
5 x 60kg/132lbs
2 x 70kg/154lbs
2 x 75kg/165lbs
2 x 80kg/176lbs
2 x 85kg/187lbs
Shoulder stability when pressing sucks
That was an absolute max 2RM

Pull-ups ... 3s
5 x BW
3 x BW+16kg/35lbs
3 x BW+21kg/46lbs
3 x BW+26kg/57lbs
3 x BW+26kg/57lbs

Superset
Atlas stone cleans
8 x 115lbs
5 x 145lbs
5 x 145lbs
5 x 145lbs
1st time using atlas stones for ages
with ring dips
8 x BW
8 x BW
8 x BW

Metcon ... Ring ring push-ups/Rope climbs ... target 6 minutes
21 x ring push-ups
3 x 5m/16ft rope climb legs CrossFit style
15 x ring push-ups
2 x 5m/16ft rope climb legs CrossFit style
9 x ring push-ups
1 x 5m/16ft rope climb legs CrossFit style
~ 6 minutes
Got some nice rope burns on my legs now

Stretching

50 minutes

Atlas stone cleans ...
145lbs x 5 ... sumo deadlift position to get the stone moving, then hip drive to help clean the stone to the chest, then drop. Hadn't done these for a long time and can feel my hammies worked after that. Great exercise. Grazed forearms and thighs
Ring dips ... all unbroken. Getting better but can always do with building up the triceps stamina
Rope climbs ... Climbing up a 5m/16 foot rope and tapping the beam
Set of 3 ... all good
Set of 2 ... 2nd rep got hard
Set of 1 ... wow ... biceps were cramping. Could not make the last foot up the rope ... hard work

Overall ... fun session. Delts, biceps and lats got worked, and I've and got some nice rope burns on my shins and inner thighs to match the grazes on my forearms and quads from the atlas stones

[fittofattofit]

Wednesday 13th December 2017

Bro stuff

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

Standing smith machine calf raises
15, 12, 12, 12, 10 x 35kg/77lbs each side

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

Rope face pulls
12, 12, 12, 10, 10 x 40lbs

Stretches

45 minutes

All done slow and controlled for Time under Tension




Thursday 14th December 2017

am ... Regular rehab session

Rehab session ... 4 rounds of:
Single leg glute bridge .... 12 x 2 sec bridge .... heel on roller, shoulders on the ground .... isometric glute tension
Single armed archer cable rows .... 12 reps: full scap protraction then row and hold .... shoulder and scap stability and strength
Single legged BB deadlift .... 12 x 25kg BB each leg .... eccentric loading hamstring
Single armed cable rotation and press .... 12 x 10kg each side .... shoulder stability
Single leg box step-up + knee raise .... 12 x BW+10kg each leg stepping up to 18" box holding KB .... eccentric load under tension for tendon healing
30 minutes

Continuous time under tension .... rehabbing the glute and hamstring tendons

[JohnButz]

Some great, great sessions Andrew! Enjoy the time with your daughters!

[fittofattofit]

Some great, great sessions Andrew! Enjoy the time with your daughters!

Thanks John!





Thursday 14th December 2017

pm ... Squats with JP

Warm-up
Pause Squats .... 10 x bar x 2 second pause
Lateral lunges .... 10 x bar
Pause Squats .... 10 x bar x 2 second pause
Lateral lunges .... 10 x bar

Squats .... 1s
5 x 60kg/132lbs
5 x 90kg/198lbs
1 x 120kg/264lbs
1 x 130kg/286lbs
1 x 140kg/308lbs
1 x 150kg/330lbs
F x 160kg/352lbs
back off
6 x 120kg/264lbs
6 x 120kg/264lbs
160 felt really good but hammie barked at the bottom so dumped it
Sets of 6 x 120 as compensation

Superset
Walking BB lunges ...
16 x 60kg/132lbs
10 x 80kg/176lbs
8 x 90kg/198lbs
Quads
with GHD glute-ham raises
BW x 12
BW+10kg x 12
BW+10kg x 12
Glutes and hams.

Superset
Pistol squats
12 x BW
12 x BW+10kg kettle bell
12 x BW+10kg kettle bell
6 each leg. Struggling on the left leg
with Hanging leg raises
12
12
12

Metcon ... Farmers' walks/air bike/pull-ups ... 3 rounds ... 9 minute target
Farmers' walk ... two 60kg suitcases =120kg/264lbs x 40 metres
Assault bike ... 15 cals
Pull-ups ... 15
Farmers' walk ... two 60kg suitcases =120kg/264lbs x 40 metres
Assault bike ... 10 cals
Pull-ups ... 10
Farmers' walk ... two 60kg suitcases =120kg/264lbs x 40 metres
Assault bike ... 5 cals
Pull-ups ... 5
10 minutes 08 seconds

Stretching

50 minutes

Squats ... fast singles ... trying to get under the bar quickly ... no over-thinking
140kg/308lbs x 1 ... easy
150kg/330lbs x 1 ... easy
160kg/352lbs x fail ... was the best un-rack of the lot ... didn't feel heavy at all. Well balanced and in control. Started to rise and felt the left hammie tighten so dumped the bar
120kg/264lbs x 6 ... committed to getting deep and got great rebound. Felt really good

Walking lunges ...
8 x 90kg/198lbs BB ... these are the equal heaviest walking lunges I've done. Feeling strong on these but always wary of rolling out my knee
GHDs glute/ham raises ... starting horizontal and then moving to upright holding a 10kg plate. Power movement for the hams and glutes

Pistols ... very good on the right leg. Guarded on the left leg so not as smooth

Metcon ....
1st round ... complete @ 3 minute 46 secs ... farmers' walk unbroken
2nd round ... complete @ 7 minute 08 secs ... farmers' walk 15+10+15m
3rd round ... complete @ 10 minute 08 secs ... farmers' walk 20+19m
He looked at me when I was 1 metre short on the farmer's walk and I knew he was going to say I had to finish: I just gave him my sad puppy look and he let me off

Overall ... 160 squat felt very good but hammie told me not to push it. Very happy with the session though. Feeling wiped out.





Friday 15th December 2017

165lbs ... Metcon @ home

Metcon @ home with John
Partner workout

Air bike max effort
100 cals

Deficit push-ups
100 x hands on 4" plates
Started with 20kg plate on the back but sh!t got real

Deads
100 x 80kg/176lbs

Front rack BB lunges
100 x 40kg/88lbs

BB thrusters
100 x bar/20kg/44lbs

Double Unders
200 x double under skips

Air bike max effort
100 cals

My friend John came around for a training session ... we did this as a partner workout, so me on/John off then visa versa so only enough time to catch the breath before back on. Everything was broken into sets of 10 except the double unders which were sets of 25 (and I did sets of 50 single unders cos I've yet to master a DU). Easier was the deadlifts and hardest was the last round of air bike cos my legs and lungs were burning. Went full CrossFit at the end: collapsed on my garage floor, shirtless and gasping for breath and couldn't move for about 5 minutes
Afterwards went for post workout burger and beer and ended up making a night of it

[fittofattofit]

Saturday 16th December 2017

Bro stuff/squats .... trained with my daughter

Paused squats
5 x bar, 40kg, 60kg, 80kg

Squats
5 x 100kg/220lbs
5 x 100kg/220lbs
5 x 100kg/220lbs
5 x 100kg/220lbs
5 x 100kg/220lbs

Close grip seated cable rows
7, 7, 7, 7, 7 x 107.5kg/237lbs

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


Horizontal leg press calf raises
15, 15, 15, 12, 10 x 240lbs

Stretches

60 minutes

Squats were done to loosen up my glute and ham tendons ... went along with my youngest daughter and trained alongside her giving her advice along the way




Sunday 17th December 2017

Yardio

Laying grass, planting plants, and commencing cleaning the house from stem to stern ... physically exhausted!




Monday 18th December 2017

PBro stuff/squats

Superset
Push presses
10 x bar, 30kg, 40kg
8, 8, 8, 8, 8 x 45kg/100lbs
with Paused squats
5 x bar, 30kg, 40kg, 60kg, 80kg, 100kg

Squats
5 x 120kg/264lbs
5 x 120kg/264lbs
5 x 120kg/264lbs
5 x 120kg/264lbs
5 x 120kg/264lbs
slow and controlled

V grip pull-downs to chest
8, 8, 7, 7, 6 x 80kg/176lbs

Standing Smith Machine calf raises
20, 15, 15, 12, 10 x 30kg/66lbs each side

Stretches and air squats

50 minutes





Tuesday 19th December 2017

Push/pull with JP

Warm-up
2 rounds
Hanging ring stretch ... 20 seconds
Ring hold .... 20 seconds
Inverted ring rows .... 10

Bench press .... 1RM
15 x bar
5 x 50kg/110lbs
5 x 60kg/132lbs
3 x 70kg/154lbs
1 x 80kg/176lbs
1 x 85kg/187lbs
1 x 90kg/198lbs
1 x 95kg/209lbs
Max effort @ 95kg

Pull-ups ... 1RM
5 x BW
5 x BW+16kg/35lbs
3 x BW+21kg/46lbs
1 x BW+26kg/57lbs
1 x BW+28.5kg/63lbs
1 x BW+32kg/71lbs
0.8 x BW+33.25kg/73lbs
0.9 x BW+33.25kg/73lbs

Superset
Pendlay Rows
8 x 70kg/154lbs
5 x 90kg/198lbs
3 x 100kg/220lbs
3 x 110kg/242lbs
Feeling very good on the pendlays
with ring dips
5 x BW+10kg/22lbs
3 x BW+15kg/33lbs
3 x BW+20kg/44lbs
3 x BW+20kg/44lbs

AMRAP Yates rows/ring dips
15 x 90kg/198lbs Yates rows
14 x BW+5kg ring dips

Metcon ... 3rounds ... Rope climbs/burpees/KB swings ... target 6 minutes
1 x 5m/16ft rope climb legs CrossFit style
7 x burpees
12 x 32kg/71lbs kettle bell swings
1 x 5m/16ft rope climb legs CrossFit style
7 x burpees
12 x 32kg/71lbs kettle bell swings
1 x 5m/16ft rope climb legs CrossFit style
7 x burpees
12 x 32kg/71lbs kettle bell swings
5 minutes exactly

Stretching

50 minutes

[JohnButz]

Awesome work on those pull-ups Andrew! The yardio is great for extra calorie burn!

[fittofattofit]

Awesome work on those pull-ups Andrew! The yardio is great for extra calorie burn!

Thanks John ... I had to put in a lot of wrong ahead of Christmas but I've been slacking since
Hoping 2018 allows me to rehab through a few injuries and maybe push some new boundaries




Wednesday 20th December 2017

Bro stuff/squats

Superset
Push presses
10 x bar, 30kg, 40kg
8, 8, 8, 8, 8 x 45kg/100lbs
with Paused squats
5 x bar, 30kg, 40kg, 60kg, 80kg, 100kg

Squats
5 x 120kg/264lbs
5 x 120kg/264lbs
5 x 120kg/264lbs
5 x 120kg/264lbs
5 x 120kg/264lbs
Slow and controlled

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

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

Stretches and air squats

45 minutes




Thursday 21st December 2017

Regular rehab session

Rehab session ... 3 rounds of:
RDL .... 12 x two 40lb DBs .... glute and ham stretch and loading
Single armed archer cable rows .... 12 reps x each side .... full scap protraction then row and hold .... shoulder and scap stability and strength
Single legged deadlift .... 10 x 30kg/66lbs BB each leg .... eccentric loading hamstring/glutes
Single armed cable rotation and press .... 12 x each side .... shoulder stability
Single leg box step-up + knee raise .... 12 x BW+10kg each leg stepping up to 18" box holding KB .... eccentric load under tension for tendon healing
30 minutes

Continuous time under tension .... rehabbing the glute and hamstring tendons




Friday 22nd December 2017

Squats with JP

Warm-up
Pause Squats .... 10 x bar x 2 second pause
Lateral lunges x 10
Pause Squats .... 10 x bar x 2 second pause
Lateral lunges x 10

Squats .... 1s
5 x 70kg/154lbs
5 x 100kg/220lbs
3 x 120kg/264lbs
1 x 140kg/308lbs
1 x 150kg/330lbs
1 x 150kg/330lbs
1 x 150kg/330lbs
Easy singles to close out the year

Block Deadlifts ... off 3" plates
8 x 100kg/220lbs
6 x 120kg/264lbs
1 x 140kg/308lbs
Hamstring was barking so called it

Superset ... Reverse BB lunges/Prowler pushes ...
Reverse BB lunges ... 10 x 70kg/154lbs
Prowler pushes ... 130kg+50kg sled=180kg/396lbs x 20 metres
Reverse BB lunges ... 10 x 80kg/176lbs
Prowler pushes ... 130kg+50kg sled=180kg/396lbs x 20 metres
Reverse BB lunges ... 8 x 90kg/198lbs
Prowler pushes ... 130kg+50kg sled=180kg/396lbs x 40 metres

Metcon ... squats/deads/air bike sprint ... 3 minute target
15 x 70kg/154lb squats
15 x 70kg/154lb deadlifts
15 cals ... Assault bike
2 minutes 18 seconds

Stretching

40 minutes

Woke up in the middle of the night with a really stiff neck and painful . Thought that I might have to cancel the squats but it had loosened a bit by morning. Hammie was very tight though .... wayyy too much stress and tension lately :/
Squats ... singles ...
150kg/330lbs x 1, 1, 1 ... easy singles. Hamstring was pulling so didn't go for 160. Kept the reps slow and controlled

Block deads ... from 3" plates
1 x 140kg/308lbs ... hamstring tendon feeling tight so abandoned the pulls

Reverse lunges ... 8 x 90kg/198lbs BB ... felt light after 160kg
Prowler pushes ... heavy prowlers to hot the glutes and hams after prowlers hit the quads

Metcon .... JP said 3 minute sprint
15 squats unbroken and then deads unbroken. Hit the air bike hard but my hams were burning and I hit the wall after 7 cals. Still finished ahead of the target

Overall ... short session. Happy with the squats, hate deads




Sunday 24th December 2017

Christmas Eve .... 12 Days of Christmas session!

12 Days of Christmas @ home
Training with John

1 x 120kg/264lbs deadlift
...
1 x 120kg/264lbs deadlift
2 x 40kg/88lbs x clean and jerk
...
1 x 120kg/264lbs deadlift
2 x 40kg/88lbs x clean and jerk
3 x pull-ups
...
1 x 120kg/264lbs deadlift
2 x 40kg/88lbs x clean and jerk
3 x pull-ups
4 x 40kg/88lbs x BB thrusters
...
so get the picture?
like the '12 days of Christmas' you add another exercise, so
...
add 5 push-ups
...
add 6 burpees
...
add 7 sit-ups
...
add 8 x 24kg/53lbs kettle bell swings
...
add 9 x BW lunges each leg
...
add 10 x 14lb/20lb wall balls
...
add 11 x toes-to-bars
...
add 12 x 35kg/77lbs deadball over-shoulder cleans

28 minutes



Total
12 x 120kg/264lbs deadlift
22 x 40kg/88lbs x clean and jerk
30 x pull-ups
36 x 40kg/88lbs x BB thrusters
40 push-ups
42 burpees
42 sit-ups
40 x 24kg/53lbs kettle bell swings
36 x BW lunges each leg
30 x 14lb/20lb wall balls
22 x toes-to-bars
12 x 35kg/77lbs deadball over-shoulder cleans
364 reps in 28 minutes


And then, because we had more time ...
Airbike/deadball hold challenge
30 seconds air bike
30 seconds x 55kg/121lbs deadball hold
30 seconds air bike
30 seconds x 55kg/121lbs deadball hold
30 seconds air bike
30 seconds x 55kg/121lbs deadball hold
30 seconds air bike
30 seconds x 55kg/121lbs deadball hold

A fun way to get Christmas started and classic CF style .... lying shirtless on the concrete gasping for breath
The rest of the day I was under the gun from my daughter to get the house ready for the boy friend's list ... this is the same girl who never cleans anything in the sink and never picks anything up and has rooms full of clothes who suddenly wants the place spotless and empty of clutter .....




Christmas Day 2017

OK ... finally got the tree up at 4:07am Christmas morning

And finally at 4am on Christmas morning by Andrew, on Flickr




26th December 2017

Boxing day squats

Squats @ home
5 x 40kg/88lbs
Achey knees so put the flossing tapes on ...
5 x 40kg/88lbs
5 x 60kg/132lbs
Feeling much freer so tapes off ...
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

Wall balls
5 x 10 x 14lbs

50 minutes

Picked up my youngest daughter's New Zealand boyfriend from the airport with the house looking the tidiest it has in 5 years!
While they were 're-acquainting' themselves I thought I may as well get some training in so squats it was! My knees felt very stiff and achey so I did some flossing and some sets of squats with the flossing bands on and that really freed things up .... it's been a few years since I've needed to use them but I can't emphasise enough how much they free up sticky knee joints

[fittofattofit]

Christmas Day pic of my girls ...
My daughters on Christmas Day by Andrew, on Flickr






Wednesday 27th December 2017

Abandoned session .... Gym was on fire

Well that sucked! Was on my way home from work via the gym and the road was blocked off and there were 5 fire trucks outside the gym. Saw one of the staff and he said there'd been a fire! Turns out it was a shed behind the gym that had been alight but the gym's out of action for a week to clear out the smoke damage
Wanted to give the legs a rest and do some upper body cable work but went home to eat gingerbread instead





Thursday 28th December 2017

0700 ... regular rehab session

Rehab session ... 3 rounds of:
Swiss ball hamstring curls .... 12 reps x feet on a swiss ball, glute bridge, then curl the ball towards the butt .... glute and ham loading
Single armed standing cable presses .... 12 reps x each side .... full scap protraction then row and hold .... shoulder and scap stability and strength
Single legged deadlift .... 10 x 30kg/66lbs BB each leg .... eccentric loading hamstring/glutes
Standing cable pallov presses .... 12 x each side .... shoulder and core stability
Split box reverse lunge .... 12 x BW+12kg DB. Front foot on a 6" box holding DB in goblet hold, and reverse lunge .... eccentric load under tension for tendon healing
30 minutes

Continuous time under tension .... rehabbing the glute and hamstring tendons





Thursday 28th December 2017

0830 ... Metcon @ home with the daughter's boyfriend

Metcon @ home ... Training with John and challenging the daughter's boyfriend

Round 1 .... 5 x 5 deadlifts
5 x 70kg
5 x 100kg/220lbs
5 x 120kg/264lbs
5 x 140kg/308lbs
140kg was light but could feel the hammie straining
John and Jamie pulled 5 x 160kg/352lbs

Round 2 .... Metcon
15 cals air bike
7 strict ring pull-ups
5 OHPs x 40kg/88lbs
3 squats x 100kg/220lbs
1 farmers' walk 32kg/71lb KB x 50 metres

For 7 rounds

31 minutes 30 seconds for me!

Ha this was a fun session. The challengers ...
Me .... 56, 5'6" 165lbs
Jamie .... 21, 5'11" 187lbs
John .... 36, 6' 185lbs
John did the OHPs using two 24kg/53lb Kettle bells so that is seriously tough! I used a 88lb BB for a push press and Jamie used it for a strict MP. John came through in about 30 minutes, Jamie in 31 minutes and me in 31 minutes 30 .... not too bad for the old fella although I did collapse on my garage floor in a pool of sweat
Went for PWO brunch after
And a pic after I'd rehydrated and recovered
Post training portrait by Andrew, on Flickr





Friday 29th December 2017

rehab stuff @ home

Gym still out of action due to smoke damage so ...
Push presses
8, 8, 8, 8, 8 x 40kg/88lbs

Power cleans
3, 3, 3 x 40kg/88lbs
3 x 50kg/110lbs
3 x 60kg/132lbs
Not heavy but oh so unco!

Squats .... 5 second pauses
5, 5 x 40kg/88lbs
5, 5, 5 x 60kg/132lbs
Stretching out glutes and hams

Wall balls
10, 10, 10 x 14lbs to 10' marker

50 minutes

[JohnButz]

Christmas Day pic of my girls ...
My daughters on Christmas Day by Andrew

Post training portrait by Andrew

Great pics of you and the family! You are looking lean and mean Brother. Those rounds of OHP sound brutal!

[fittofattofit]

Great pics of you and the family! You are looking lean and mean Brother. Those rounds of OHP sound brutal!

Thanks John .... would love to be as lean and means as you but I've got a way to go




Sunday 31st December 2017

Rehabby ticking over on the last day of the year

Airbike ... 30 second maxes
20, 19, 18, 16 cals
losing steam

Benching
5, 5, 5, 5, 5 x 60kg/132lbs

Push presses
8, 8, 8, 8, 8 x 40kg/88lbs

Squatting mobility
5 x bar, 40kg, 60kg
5, 5, 5 x 80kg/176lbs

Deadlifts ... slow eccentric
5, 5 x 70kg
5, 5, 5, 5, 5 x 100kg/220lbs
for high hammie tendon rehab

Stretches

60 minutes




Monday 1st January 2018

Easing onto the New Year

Airbike ... 30 second maxes
21, 20, 18, 20 cals

Benching
8, 8, 8 x 50kg
5, 5, 5, 5, 5 x 60kg/132lbs

Push presses
8, 8, 8, 8, 8 x 45kg/100lbs

Deadlifts ... slow eccentric
5, 5, 5, 5, 5 x 100kg/220lbs
for high hammie tendon rehab

Ring pull-ups
8, 8, 8, 8, 8, 8 x strict BW pull-ups

Stretches

60 minutes

And a dinner on New Year's Day with some special people
New Year’s Day by Andrew, on Flickr

My friend, myself, daughter no. 2, her NZ boyfriend, my niece and her boyfriend, and daughter no. 1





Tuesday 2nd January 2018

First Squats for the New Year

Air bike ... 30 second max
22 cals

Bench press
10 x 40kg
8 x 50kg
5, 5, 5, 5, 5 x 60kg/132lbs
1 x 70kg/154lbs

Push presses
8, 8, 8, 8, 8, 8 x 45kg/100lbs

Squats
5, 5 x 45kg/100lbs
5 x 60kg, 80kg, 100kg
5, 5, 5 x 120kg/264lbs

Stretches

50 minutes

First time squatting in 2018. Suffering from a Right glute tendon strain for 21 months and a Right high hamstring strain for 2 months ... trying to keep moving so the tendons don't get 'sticky' but avoiding aggravating the hamstring especially by going slowly. Kept the knees riding out and working on getting deep and trying to stay consistent.

First vid of 2018 ... 3rd set off squats @ 120kg/264lbs x 5
https://youtu.be/8bX5aQ_vHlU

[taydbear7]

Happy New Year bro.

[fittofattofit]

Happy New Year bro.

Thanks Tayd .... happy New Year to you! I saw yourself and Sihan post-up a pic on IG just before Christmas



Wednesday 3rd January 2018

Rehabby work @ home

Bench
10 x 40kg
8 x 50kg
5, 5, 5, 5 ,5 x 60kg/132lbs
1, 1, 1 x 70kg/154lbs

Deadlifts ... slow eccentric
5 x 100kg/220lbs
5, 5, 5, 5, 5 x 110kg/242lbs
for high hammie tendon rehab

Swiss ball hamstring curls
10, 10, 10, 10, 10

Ring pull-ups
10, 10, 10, 10, 10 x strict BW pull-ups

Stretches

60 minutes

[JohnButz]

Look at those Ring Pull-ups! Nice work Brother! What are you doing currently in terms of stretching? I have been playing around with specific stretches between sets with the body part(s) worked.

[jeezyreezy]

That's a big tree to put up last minute

[fittofattofit]

Look at those Ring Pull-ups! Nice work Brother! What are you doing currently in terms of stretching? I have been playing around with specific stretches between sets with the body part(s) worked.

Ha .... thanks John: I enjoy doing the ring pull-ups (although I still harbour a secret desire to do a proper ring muscle up )
Good question about the stretches ... I'm good on the lower body stretches (lunges, ATG air squats, IR/ER hip rotation stretches), but nowhere near as good on the upper body although I try to do the ring pull-ups from a true dead hang for each rep to get full scapular protraction

That's a big tree to put up last minute

The problem is that when I put it up so late it tends top stay up for way too long .... sad when the tree is still up in February
Hope you're training is going well Jeezy and that the family is well. Have a good 20-18!




Thursday 4th January 2018

am ... regular rehab session

Rehab session ... 3 rounds of:
Swiss ball hamstring curls .... 12 reps x feet on a swiss ball, glute bridge, then curl the ball towards the butt .... glute and ham loading
Single armed standing cable presses .... 12 reps x each side .... full scap protraction then row and hold .... shoulder and scap stability and strength
Single legged deadlift .... 10 x 30kg/66lbs BB each leg .... eccentric loading hamstring/glutes
Standing cable pallov presses .... 12 x each side .... shoulder and core stability
Split box reverse lunge .... 12 x BW+15kg DB. Front foot on a 6" box holding DB in goblet hold, and reverse lunge .... eccentric load under tension for tendon healing
30 minutes

Continuous time under tension .... rehabbing the glute and hamstring tendons




Thursday 4th January 2018

pm ... bro-stuff @ home

Bench
10 x 45kg/100lbs
8 x 50kg/110lbs
5, 5, 5, 5, 5 x 60kg/132lbs
1, 1, 1, 1, 1 x 70kg/154lbs

Push presses
8, 8, 8, 8, 8 x 45kg/100lbs

Stretches

30 minutes




Friday 5th January 2018

Squats @ gym

Gym open for the first day after the fire ...
Superset
Push presses
10 x bar, 30kg, 40kg
8, 8, 8 x 45kg/100lbs
with Squats
5 x bar, 30kg, 40kg, 60kg, 80kg
5 x 100kg/220lbs
5, 5, 5 x 120kg/264lbs
Very controlled
Stretching out glutes and hams

Standing BB calf raises
10, 10, 10, 10, 10 x 120kg/264lbs
3 count at the top of each rep

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

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

Bench @ home
10 x 45kg, 50kg
5, 5, 5, 5, 5 x 60kg/132lbs
1, 1, 1, 1, 1 x 70kg/154lbs

60+20 minutes


Gym was back in action today after the fire on the 27th December .... turns out some guys who rented the place next door got p!ssed on boxing day and had a BBQ using briquettes ... next morning had live ashes left so dumped them over the fence. No prize for guessing what happened
Back half of the gym got destroyed by the smoke so it's partially re-opened. Group studios and cardio rooms are gone but at least the weight room is intact. Nice to get to play with the cables again and the rows felt strong. Squats were good at 120kg ... I'm trying to rest my glute and hamstring tendons but I just cannot help myself

After took daughter no. 2 for her fist ever time behind the wheel of a car .... scary stuff. At least she only cursed me twice ....

Still enjoying only working sporadic days and have the weekend free .... unfortunately it's going to be 106ºF here tomorrow. And good luck to all my east coast North American friends who are suffering with the ice storms

[fittofattofit]

Saturday 6th January 2018

161lbs .... rows

Temp 42.6ºC/108.7F

BO BB rows
20 x bar
15 x 60kg/132lbs
12 x 80kg/176lbs
8, 8, 8, 8, 8 x 100kg/220lbs
Strict and slow ... Yates style

Superset
Calf raises on horizontal leg press
20, 18, 15, 16, 14 x 240lbs
with pec deck flyes
12, 12, 12, 12, 12 x 96kg/212lbs

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

Stretches

Everything done slow with an emphasis on the eccentric

55 minutes

Temp here was 42.6ºC at 1:15pm while I was training ... that's 108.7F. I'm glad the gym was open because my garage is like a furnace. Ironic when I know you guys in the US east coast and Canada are freezing!

Took my first gym pic of the year ... sweaty and pumped, but losing a bit of size ... only weighed 161lbs this morning = scary because I hate being so light but I have trouble eating when it's this hot and I've got the 'invisalign' plates in which stop me from snacking, so a double whammy that's causing me to lose weight. Didn't have much energy so kept it all slow and strict and focussed on the eccentric.
Got da pump. Only 161lbs here by Andrew, on Flickr

Now for rehydration .....

[Swuuu]

by "friend" do you mean girlfriend? . Great looking holidays pics!! Glad to see everyone having fun. An Aussie and a New Zealander. So basically you can't understand chit that anyone is saying lolllll .

I think you are looking good as always. Focus more on the mirror rather than the scale!!

[JohnButz]

Saturday 6th January 2018

161lbs .... rows

Temp 42.6ºC/108.7F

BO BB rows
20 x bar
15 x 60kg/132lbs
12 x 80kg/176lbs
8, 8, 8, 8, 8 x 100kg/220lbs
Strict and slow ... Yates style

Superset
Calf raises on horizontal leg press
20, 18, 15, 16, 14 x 240lbs
with pec deck flyes
12, 12, 12, 12, 12 x 96kg/212lbs

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

Stretches

Everything done slow with an emphasis on the eccentric

55 minutes

Temp here was 42.6ºC at 1:15pm while I was training ... that's 108.7F. I'm glad the gym was open because my garage is like a furnace. Ironic when I know you guys in the US east coast and Canada are freezing!

Took my first gym pic of the year ... sweaty and pumped, but losing a bit of size ... only weighed 161lbs this morning = scary because I hate being so light but I have trouble eating when it's this hot and I've got the 'invisalign' plates in which stop me from snacking, so a double whammy that's causing me to lose weight. Didn't have much energy so kept it all slow and strict and focussed on the eccentric.
Got da pump. Only 161lbs here by Andrew, on Flickr

Now for rehydration .....

Great session Brother! It amazes me the crazy temps you are having. "Polar" opposite here. I was on my way to a client very early yesterday and it was a balmy -10* F. LOL

[fittofattofit]

by "friend" do you mean girlfriend? . Great looking holidays pics!! Glad to see everyone having fun. An Aussie and a New Zealander. So basically you can't understand chit that anyone is saying lolllll .

Yes .... she's my 'girlfriend' but at my age the word just doesn't seem right
And funny about the accents .... it's true. My ex was Irish so it's probably a good thing she wasn't there

I think you are looking good as always. Focus more on the mirror rather than the scale!!

I know I should, but when I've spent most of the last 30 years between 165 and 175 it's hard to watch my weight dip below 160, plus I'm trying to rehab these tendon injuries and I'm sure they'll heal better with maximal nutrition

Great session Brother! It amazes me the crazy temps you are having. "Polar" opposite here. I was on my way to a client very early yesterday and it was a balmy -10* F. LOL

Thanks John .... I can not imagine what -10ºF feels like







Sunday 7th January 2018

Squats

Superset
Push presses
10 x bar, 30kg, 40kg
8, 8, 8 x 45kg/100lbs
with Squats
5 x bar, 30kg, 40kg, 60kg, 80kg, 100kg
5, 5, 5 x 120kg/264lbs
Trying to stretch out the glutes, and knees

Superset
Reverse peck deck rear delt flyes
7, 7, 7, 7, 7 x 54kg/120lbs
with Roman chair sit-ups
BW x 15, 12, 12, 12, 12

UH cable pull-down to chest
7, 7, 7, 7 x 80kg/176lbs

Stretches

50 minutes


Did some squat form work 120kg/264lbs x 5 ... took a vid of the 3rd set
Working through left high hamstring strain and achy right knee and looking for knees tracking out and hips mobilising evenly
https://youtu.be/Kfrec85ZkZs

The weight felt light enough but I felt that my movement patterns were inconsistent because I was conscious of not getting too deep under load and aggravating the right high hamstring strain. Felt OK but everything's always a bit achy the next day

Back at work Monday and it sucks

[fittofattofit]

Tuesday 9th January 2018

Squats

Superset
Push presses
10 x bar, 30kg, 40kg
8, 8, 8 x 45kg/100lbs
with Squats
5 x bar, 30kg, 40kg, 60kg, 80kg, 100kg
5, 5, 5 x 120kg/264lbs
Moving freely considering ...

Standing BB calf raises
12, 10, 10, 8, 8 x 120kg/264lbs
3 sec eccentric each rep ... burn

Seated cable rows
7, 7, 7, 7, 7 x 110kg/242lbs
3 sec eccentric each rep

Pec deck flyes
10, 10, 10, 9, 8 x 96kg/211lbs
6-10 sec eccentric last rep each set

Superset
Reverse peck deck rear delt flyes
7, 7, 7, 7 x 54kg/120lbs
with Roman chair sit-ups
BW x 15, 15, 15

Stretches

80 minutes

Back at work .... I went back to work yesterday: didn't want to go but had a load of emails and paperwork to attend to to finalise some job interviews that I did last week.
Then fell down the stairs .... I was feeling sorry for myself and was going for a coffee with a friend when I slipped down the stairs: was wearing leather soled shoes, skidded forward, caught my heels on the tread and then fell face forward down 3 steps onto the landing. Skun my shins and landed with my knee caps taking the force on the concrete and then fell onto my outstretched hands. My friend thought I'd struck my head but I was lucky that I had my arms in a press position so that I was properly braced and the press was like a burpee. Palms were sore but my knees feel very achey and bruised but I do think that being fitter and stronger did help me avoid ant worse injury

Squatted today to keep the soft tissues moving and it felt OK ... just sucks every time I bump my knees

[fittofattofit]

Wednesday 10th January 2018

Metcon session @ home

Metcon with John
Airbike .... 500 cals total
Rounds of 20 cals each at max effort
29 minutes total

'Bring Sally up push-up challenge'
This ....
https://youtu.be/41N6bKO-NVI


Quads were destroyed on the bike. Was doing well for the first 4 rounds generating nearly 500 Watts for the whole 20 cals and then my quads just died. Quad stamina needs to improve
Push-up challenge burnt my delts and tris




Thursday 11th January 2018

am ... regular rehab session

Rehab session ... 3 rounds of:
Swiss ball hamstring curls .... 12 reps x feet on a swiss ball, glute bridge, then curl the ball towards the butt .... glute and ham loading
Standing cable wood chops .... 10 reps x each side .... core and shoulder mobility and stability
Single legged DB deadlift .... 10 x 15kg/33lbs BB in opposite hand .... eccentric loading hamstring/glutes
Foam roller plank and rollout .... hold a plank with forearms on a foam roller and roll out for 10 reps .... shoulder and core stability
Split reverse lunge with rear foot on a roller .... 10 x BW+15kg DB. Rear foot on a tamborine roller holding DB in goblet hold, and reverse lunge .... eccentric load under tension for tendon healing
Lying hamstring curl resisting eccentric load .... lying on a bench in a leg curl position and resisting the trainer pushing the heels down .... 5 reps x 10 sec eccentric loads
30 minutes

Continuous time under tension .... rehabbing the glute and hamstring tendons




Thursday 11th January 2018

Squats @ gym

Superset
Push presses
10 x bar, 30kg, 40kg
8, 8, 8 x 45kg/100lbs
with Squats
5 x bar, 30kg, 40kg, 60kg, 80kg
5 x 100kg/220lbs
5, 5, 5 x 120kg/264lbs
Very controlled
Stretching out glutes and hams

Superset
Horizontal leg press calf raises
18, 15, 12, 14, 13 x 120kg/240lbs
with wide grip lat pull-downs
7, 7, 7, 7, 7 x 80kg/176lbs

Rope Face-pulls
15, 15, 13 x 50lbs

50 minutes

[taydbear7]

I missed it but nice looking family Andrew.

[fittofattofit]

I missed it but nice looking family Andrew.

Thanks Tayd!







Saturday 13th January 2018

Squats @ home

Bench press
10 x 40kg, 8 x 50kg
6, 5, 5, 5, 5, 5 x 60kg/132lbs
2, 2, 2, 2, 2 x 70kg/154lbs

Squats
5 x bar, 40kg, 60kg, 80kg
5 x 100kg/220lbs
5 x 120kg/264lbs
5 x 120kg/264lbs
5 x 120kg/264lbs
5 x 120kg/264lbs
5 x 120kg/264lbs

Stretching

50 minutes

Had to work today until 4 so the commercial gym was closed. Wasn't going to train, but then started to feel guilty so got into the home gym for some Saturday evening benching and squats. With the squats I'm trying to get very comfortable and consistent @ 120kg/264lbs and when I'm 100% happy with a 5 x 5 then add weight ... I'd like to think that buy the end of the year I might be comfortable with squatting sets of 5 x 3pps/140kg/308lbs as an every day working weight
4th set 5 x 120kg view from the rear
https://youtu.be/__GF9BecGyk

I still spend too long under the bar adjusting my feet. IMO I need to 'tighten up, screw the feet in and commit'

5th set 5 x 120kg view from the side
https://youtu.be/CCFVOZ78dAk

Always a little bit more tentative on that first rep. Still parallel but the subsequent reps all feel better

Bro-stuff and back for Sunday. Hope you guys all have a good weekend!




Sunday 14th January 2018

Bro sesh and back @ gym

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

BO BB rows
15 x 60kg/132lbs
12 x 80kg/176lbs
8, 8, 8, 8, 8 x 100kg/220lbs
18 x 60kg/132lbs AMRAP
Strict and slow ... Yates style

Superset
Calf raises on horizontal leg press
23, 13, 14, 13, 13 x 240lbs
with pec deck flyes
10, 10, 10, 10, 10 x 96kg/212lbs
10 sec hold on the last rep each set

Superset
Close grip V-handle lat pull-downs
6, 6, 6, 6 x 80kg/176lbs
with reverse pec deck rear delt flyes
7, 7, 7, 7 x 120lbs

Stretches

Everything done with an emphasis on the eccentric

50 minutes

[fittofattofit]

Monday 15th January 2018

Squats

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

Squats
5 x bar, 30kg, 40kg, 60kg
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

30 minutes

Felt a bit sad today after dropping my youngest back at the airport ... she's going back to Melbourne to complete her course and then she's planning a 'gap year'. Decided to squeeze in a quick squat session. Squats felt good .... only a little bit achey after while I'm sitting on an ice block
Tomorrow is my first session of the year with JP ...




Tuesday 16th January 2018

Push/pull with JP

Warm-up
2 rounds
BB Good mornings ... 10 x bar
Ring hold .... 20 seconds

Bench press .... 5s
12 x bar
5 x 50kg/110lbs
5 x 60kg/132lbs
5 x 70kg/154lbs
5 x 80kg/176lbs
Some assist on the last rep

Deadlifts .... 5s
5 x 70kg/154lbs
5 x 110kg/242lbs
5 x 130kg/286lbs
5 x 140kg/308lbs
5 x 150kg/330lbs
150s felt really light
Hammie tendon stirring

Superset
Ring dips ....
5 x BW
5 x BW
5 x BW
Full range, controlled, hold for 3 count at the bottom of each rep
with pull-ups ....
5 x BW
5 x BW
5 x BW
Full range, dead hang, hold for 3 count at the top of each rep

Superset
Pendlay Rows
10 x 70kg/154lbs
8 x 90kg/198lbs
4 x 110kg/242lbs
Feeling very good on the pendlays
with ring push-ups ....
10 x BW
10 x BW
10 x BW
hold for 3 count at the bottom of each rep

Metcon ... 2 rounds ... air bike/deadlifts/BB bench ... target 8 minutes
18 x cals air bike
16 x 80kg/176lbs deadlifts
12 x 40kg/88lbs bench press
18 x cals air bike
16 x 80kg/176lbs deadlifts
12 x 40kg/88lbs bench press
8 minutes 15 secs
Murdered by the benching

Stretching

50 minutes

First time training with JP for 4 weeks ... JP got engaged last weekend in NZ and he was with his fiancé at the gym so we got to chat ... they had a great time and JP did a bungee jump from 134m/440ft ... I was very impressed that he took a swan dive off the platform
https://www.instagram.com/p/BdlLfGzH24W/

The session
BB bench ... it's my triceps that give way first. Weak as always but was happy to get a good 4 x 80kg/176lbs
Deadlifts ... haven't done deads for two weeks and have been focussing on squats. Deads felt really good and light at 330lbs but I could feel my hamstring tendon getting tweaked with the last rep. Happy to not push it further
Ring dips and pull-ups ... all done through a full range and with a 3 sec hold at the bottom and top of each rep respectively
Pendlays ... 110kg/242lbs felt light enough but started to kip and 4th rep stirred up the hammie
Metcon ... I knew the weak part would be the benching = only 40kg/88lbs but my triceps just get burnt so quickly
Air bike 18 cals ... complete @ 50 seconds
Deadlifts 16 x 80kg ... complete @ 1 minute 50 secs. Unbroken reps
Bench press 14 x 40kg/88lbs ... complete @ 3 minutes 45 seconds. Broken 6+4+2+2
Air bike 18 cals ... complete @ 4 minutes 50 seconds
Deadlifts 16 x 80kg ... complete @ 6 minute 40 secs. Broken 8+8
Bench press 14 x 40kg/88lbs ... complete @ 8 minutes 15 seconds. Broken 4+2+2+2+2+1+1

Triceps just imploded ... such a light weight but I have no stamina. JP did say that I'm much better on the air bike than I was a year ago. Still, my benching sucks

Overall ... very happy with the session

[JohnButz]

Awesome Monday & Tuesday sessions Brother! Always tough to say goodbye to our children. My son is in the US Marines and his visits are sporadic and too short.

[fittofattofit]

Monday 15th January 2018

Squats

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

Squats
5 x bar, 30kg, 40kg, 60kg
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

30 minutes

Felt a bit sad today after dropping my youngest back at the airport ... she's going back to Melbourne to complete her course and then she's planning a 'gap year'. Decided to squeeze in a quick squat session. Squats felt good .... only a little bit achey after while I'm sitting on an ice block
Tomorrow is my first session of the year with JP ...




Tuesday 16th January 2018

Push/pull with JP

Warm-up
2 rounds
BB Good mornings ... 10 x bar
Ring hold .... 20 seconds

Bench press .... 5s
12 x bar
5 x 50kg/110lbs
5 x 60kg/132lbs
5 x 70kg/154lbs
5 x 80kg/176lbs
Some assist on the last rep

Deadlifts .... 5s
5 x 70kg/154lbs
5 x 110kg/242lbs
5 x 130kg/286lbs
5 x 140kg/308lbs
5 x 150kg/330lbs
150s felt really light
Hammie tendon stirring

Superset
Ring dips ....
5 x BW
5 x BW
5 x BW
Full range, controlled, hold for 3 count at the bottom of each rep
with pull-ups ....
5 x BW
5 x BW
5 x BW
Full range, dead hang, hold for 3 count at the top of each rep

Superset
Pendlay Rows
10 x 70kg/154lbs
8 x 90kg/198lbs
4 x 110kg/242lbs
Feeling very good on the pendlays
with ring push-ups ....
10 x BW
10 x BW
10 x BW
hold for 3 count at the bottom of each rep

Metcon ... 2 rounds ... air bike/deadlifts/BB bench ... target 8 minutes
18 x cals air bike
16 x 80kg/176lbs deadlifts
12 x 40kg/88lbs bench press
18 x cals air bike
16 x 80kg/176lbs deadlifts
12 x 40kg/88lbs bench press
8 minutes 15 secs
Murdered by the benching

Stretching

50 minutes

First time training with JP for 4 weeks ... JP got engaged last weekend in NZ and he was with his fiancé at the gym so we got to chat ... they had a great time and JP did a bungee jump from 134m/440ft ... I was very impressed that he took a swan dive off the platform
https://www.instagram.com/p/BdlLfGzH24W/

The session
BB bench ... it's my triceps that give way first. Weak as always but was happy to get a good 4 x 80kg/176lbs
Deadlifts ... haven't done deads for two weeks and have been focussing on squats. Deads felt really good and light at 330lbs but I could feel my hamstring tendon getting tweaked with the last rep. Happy to not push it further
Ring dips and pull-ups ... all done through a full range and with a 3 sec hold at the bottom and top of each rep respectively
Pendlays ... 110kg/242lbs felt light enough but started to kip and 4th rep stirred up the hammie
Metcon ... I knew the weak part would be the benching = only 40kg/88lbs but my triceps just get burnt so quickly
Air bike 18 cals ... complete @ 50 seconds
Deadlifts 16 x 80kg ... complete @ 1 minute 50 secs. Unbroken reps
Bench press 14 x 40kg/88lbs ... complete @ 3 minutes 45 seconds. Broken 6+4+2+2
Air bike 18 cals ... complete @ 4 minutes 50 seconds
Deadlifts 16 x 80kg ... complete @ 6 minute 40 secs. Broken 8+8
Bench press 14 x 40kg/88lbs ... complete @ 8 minutes 15 seconds. Broken 4+2+2+2+2+1+1

Triceps just imploded ... such a light weight but I have no stamina. JP did say that I'm much better on the air bike than I was a year ago. Still, my benching sucks

Overall ... very happy with the session

Awesome Monday & Tuesday sessions Brother! Always tough to say goodbye to our children. My son is in the US Marines and his visits are sporadic and too short.

Thanks John ... it's hard to say goodbye to her when I know she won't ever come back here to live or work. She'll always be a concern for me though.
So your son followed his dad in his fitness path anyway






Wednesday 17th January 2018

Shoulders

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

wide grip lat pull-downs
8, 8, 7, 7, 7 x 75kg/165lbs

Seated cable rows
6, 6, 6, 6, 6 x 110kg/242lbs
Strict and slow ... Yates style

Standing overhead rope triceps extensions
9 x 100lbs
8 x 90lbs
8 x 80lbs
11 x 70lbs
13 x 60lbs

Superset
standing rope pulls to chest
20, 18, 18, 16 x 60lbs
.... rear delts and mid back
with pec deck flyes
10, 10, 10, 10 x 96kg/212lbs
10 sec hold on the last rep each set

Stretches

50 minutes

On call tonight so took a quick break from work during the day and squeezed in a session. Focussed on shoulders. Now looking at heading home at midnight




Thursday 18th January 2018

am ... regular rehab session

Rehab session ... 3 rounds of:
Swiss ball hamstring curls .... 12 reps x feet on a swiss ball, glute bridge, then curl the ball towards the butt .... glute and ham loading
Standing cable wood chops - low to high .... 10 reps x each side .... core and shoulder mobility and stability
Single legged DB deadlift .... 10 x 15kg/33lbs BB in opposite hand .... eccentric loading hamstring/glutes
Foam roller plank and rollout .... hold a plank with forearms on a foam roller and roll out for 10 reps .... shoulder and core stability
Split reverse lunge with rear foot on a roller .... 10 x BW+15kg KB. Rear foot on a tamborine roller holding KB, and reverse lunge .... eccentric load under tension for tendon healing
Lying hamstring curl resisting eccentric load .... lying on a bench in a leg curl position and resisting the trainer pushing the heels down .... 5 reps x 10 sec eccentric loads
30 minutes

Continuous time under tension .... more rehab for the glute and hamstring tendons.
Taking it easy on the legs the last few days .... got squats tomorrow with JP for the first time in a month and I'm getting a bit scared already