A new beginning in 2015

[fittofattofit]

Friday 19th January 2018

Squats with JP .... first time back in 4 weeks

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 .... 5s
5 x 70kg/154lbs paused
5 x 70kg/154lbs paused
5 x 100kg/220lbs
5 x 120kg/264lbs
5 x 140kg/308lbs
2 x 150kg/330lbs
2 good reps @ 150kg then psyched out

Superset ... Walking BB lunges/Atlas stone cleans ...
Walking BB lunges ... 12 x 70kg/154lbs
Atlas stone cleans ... 5 x 115lbs
Walking BB lunges ... 8 x 90kg/198lbs
BB walk ... 10m x 90kg/198lbs
Atlas stone cleans ... 3 x 145lbs
Walking BB lunges ... 8 x 90kg/198lbs
BB walk ... 10m x 90kg/198lbs
Atlas stone cleans ... 3 x 145lbs
Equal heaviest walking lunges I've done
Feeling easier

Bar humps
15 x 120kg/264lbs
15 x 120kg/264lbs
Hamstring loading

Metcon ... overhead squats/deadball front squats/air bike sprint chipper ... 3 minute target
30 x 20kg/44lb overhead squats
20 x 35kg/77lbs deadball front squat
10 cals ... Assault bike
2 minutes 57 seconds

Stretching

50 minutes

Today was blisteringly hot! JPs gym is a huge tin warehouse so it's like a sauna in there .... the only saving grace is 2 industrial fans that I try to stand in front of in between sets
When I was leaving ...
On the drive from training 45C/113F by Andrew, on Flickr
That's 45ºC so 113ºF ... no wonder I was soaking in sweat and feeling sapped

Squats .... sets of 5. Was wary because my right knee is still very painful after falling down the stairs
120kg/264lbs x 5 ... easy
140kg/308lbs x 5 ... all good and deep
150kg/330lbs x 2 ... thought about it way too long and wasn't consistent
1st rep JP said I folded forward, got deep, paused, but rescued it easily
2nd rep JP said was really good, kept upright, bounced out
3rd rep took way too long at the top and just buried it and dumped the bar
150kg felt lighter on my back than 140kg did so I should have just committed. Wasn't unhappy though
Walking lunges ....
8 x 90kg/198lbs, then walking the bar back to rack it ... the equal heaviest lunges I've done and felt like I had more (just ...)
Atlas stone cleans ....
3 x 145lbs ... sumo deadlift to knees, then hip drive to clean the stone to the chest. Easy
Metcon ... chipper ....
Overhead presses ... 30 x bar/20kg ... complete @ 1 minute 15 secs
Deadball front squats ... 20 x 35kg/77lbs ... hard work broken into 7+6+7 ... complete @ 2 minutes 32 seconds
Airbike sprint ... 10 cals ... totally burnt it ... complete @ 2 minutes 57 secs
... and then I spent the next minute unable to talk just gasping for breath

Overall ....
kicking myself about the squats ... should have manned up. Otherwise happy

[JohnButz]

Outstanding work on those lunges and stone cleans Andrew!

[fittofattofit]

Outstanding work on those lunges and stone cleans Andrew!

Thanks John .... was disappointed that I didn't man up for the squats but both the lunges and the atlas stone cleans felt good, if not quite 'easy'
It's nice when you can note progress, even if the big lifts aren't moving



Saturday 20th January 2018

Bro-stuff ...105ºF

Bro-stuff @ gym
Push presses
10 x bar, 30kg, 40kg
8, 8, 8, 8, 8 x 45kg/100lbs

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

Superset
Standing overhead rope triceps extensions
12 x 100lbs
10 x 90lbs
10 x 80lbs
9 x 70lbs
12 x 60lbs
with V grip pull-downs to chest
6, 6, 5 x 80kg/176lbs
7, 6 x 75kg/165lbs
Biceps, serratus

Stretches

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

45+30 minutes

Another very hot day today .... got in the commercial gym (A/C) to do a bro sesh but ended up with a phone call from a distressed daughter and then another from a distressed colleague about work issues so that I really only got about 40 minutes work done. Retreated to home for some benching in the garage .... there you could feel the heat! I must've drunk about 4 litres of fluid today

And saw this on youtube .... awesome mobility exercises! The only one I can do is the 'inchworm'
https://youtu.be/KgVwrJZ4stI


Scary stuff!



Sunday 21st January 2018

Squats @ home

Squats @ home
10, 10 x bar
5 x 40kg, 60kg, 80kg
5 x 100kg/220lbs
5 x 120kg/264lbs
5 x 120kg/264lbs
6 x 120kg/264lbs

25 minutes

Worked all day and got in a quick session. Wanted to squat but right knee has been very sore and tight for 2 weeks (since I fell on the stairs). Was going to do 5 x 5 b ut left to after 3 sets




Monday 22nd January 2018

Push/pull with JP

Warm-up
2 rounds
Inchworms ... 3 x forward and back
Inverted Ring rows .... 5 x 2 second hold, slow eccentric

Superset
Bench press .... 3s
10 x bar
3 x 50kg/110lbs
3 x 60kg/132lbs
3 x 70kg/154lbs
3 x 80kg/176lbs
2.2 x 90kg/198lbs
10 x 50kg/110lbs back off set
Died on that last rep
With legless rope climbs
1st x 5m/16ft ... easy legless
2nd x 5m/16ft ... legless, better
1st x 5m/16ft ... cheated 2 feet from the top
1st x 5m/16ft ... cheated 3 feet from the top
1st x 5m/16ft ... cheated 2 feet from the top
Best rope climbs I've done

Superset
Chins
8 x BW
6 x BW+10kg/22lbs
5 x BW+15kg/33lbs
5 x BW+15kg/33lbs
5 x BW+15kg/33lbs
with ring dips
8 x BW
6 x BW+10kg/22lbs
2+1+1+1 x BW+15kg/33lbs
5 x BW+5kg/11lbs
5 x BW+5kg/11lbs
Tris burnt out

Superset
BO BB Rows/with ring push-ups ....
21 x 80kg/176lbs BO BB rows
21 (20+1) x BW ring push-ups
15 (13+2) x 80kg/176lbs BO BB rows
15 (10+2+2+1) x BW ring push-ups
9 x 80kg/176lbs BO BB rows
9 x BW ring push-ups
Grip fading on the rows

Metcon ... 3 rounds ... rower/burpees ... target 3 minutes 30 seconds
7 x cals rowing
7 x burpees
7 x cals rowing
7 x burpees
7 x cals rowing
7 x burpees
3 minutes 18 secs

Stretching

50 minutes

The session
BB bench ... 2 x 90kg/198lbs but nothing left for the 3rd rep
Rope climbs ... legless. Last time doing these was a disaster
1st ... straight to the top but legs all over the place. Jp said to try and keep tighter and lift the opposite knee to the hand that's reaching up
2nd ... kept it tighter. Straight up
3rd, 4th and 5th ... most of the way up but fatiguing so used the legs to finish

Overall ... happy with the rope climbs

[JohnButz]

Great job getting all that work done brother despite the calls & high heat! I don't think I ever asked you, but do you train in both a commercial gym & home gym?

[fittofattofit]

Great job getting all that work done brother despite the calls & high heat! I don't think I ever asked you, but do you train in both a commercial gym & home gym?

Thanks John ... yes I train at 3 places ... JP's CrossFit gym twice a week, my home gym, and a commercial gym that's 5 minutes walk away where I get to play with cable machines (plus it's air conditioned )






Tuesday 23rd January 2018

Squattery

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 x 120kg/264lbs
5 x 120kg/264lbs
5 x 120kg/264lbs
5 x 120kg/264lbs
5 x 120kg/264lbs
Good and deep

Standing smith machine calf raises
20, 18, 15, 15, 16 x 25kg/55lbs each side

Seated cable rows
7, 7, 7, 7, 7 x 110kg/242lbs

Stretches

50 minutes

Cycled to work today for the first time in a month ... felt guilty when I drove in yesterday and the 1.5 miles took me 25 minutes and the bike ride takes 8 minutes May as well get some incidental aerobic fitness on top of the weights. Round trip to work and the gym and back makes it about 7 km. Getting on the bike really hurt my right knee but it warmed up
Did some squats up to 120kg and they felt good although knee was achey the next morning
Took Wednesday as a rest day but squats again tomorrow with JP ...




Thursday 25th January 2018

am ... regular rehab session

Rehab session ... 4 rounds of:
DB RDLs .... 10 x two 17.5kg/38lb DBs ... 3 second negs .... glute and ham loading
TRX reverse flyes .... 10 reps .... shoulder mobility and stability
Single legged KB deadlift .... 10 x 16kg/35lbs BB in opposite hand .... eccentric loading hamstring/glutes
Standing pallov press .... 10 x 30kg standing perpendicular to stack .... 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, and reverse lunge .... eccentric load under tension for tendon healing
30 minutes

Continuous time under tension .... rehab for the glute and hamstring tendons and shoulder stability
Had a very bad night's sleep last night .... finally fell asleep at 3am and was up again at 6am and woke up every 30 minutes in between ... might have had something to do with the sugar craving I had the night before where I ate a whole tin of condensed milk .... looked at the macros on the empty 395ml tin and I'd eaten 220g of sugar
Was stiff as a board when I arrived at the gym and the first round of exercises had me getting very limited range and no balance. Improved by the end though so it was good to limber up for the start of the day





Thursday 25th January 2018

pm .... Squats with JP

Warm-up
Pause Squats .... 5 x bar x 10 second pause
Quad stretches
Speed squats .... 10 x bar

Squats .... singles
4 x 70kg/154lbs
4 x 90kg/198lbs
4 x 110kg/242lbs
4 x 130kg/286lbs
1 x 140kg/308lbs
1 x 150kg/330lbs
F, F x 160kg/352lbs
Very good rep @ 150kg
160s felt light but too slow and paused at the bottom so dumped

Deads
5 x 90kg/198lbs
then EMOM doubles x 6 minutes
2 x 110kg/242lbs
2 x 130kg/286lbs
2 x 150kg/330lbs
2 x 150kg/330lbs
2 x 150kg/330lbs
2 x 150kg/330lbs
Was adding weight for each set.
Bumped to 160kg on the 4th set and the hammie tendon barked
dropped back to 150s

Superset ... Walking BB lunges/GHD glute ham raises ...
Walking BB lunges ... 20 x 70kg/154lbs
GHD glute ham raises ... 20
Walking BB lunges ... 20 x 70kg/154lbs
GHD glute ham raises ... 20
Quads on the walking lunges and hams with the GHRs

Metcon ... Prowler pushes/deadball carries ... 3 rounds ... 6 minute target
Prowler push .... 100kg+50kg sled=150kg/330lbs x 40 metres
Deadball rack carry .... 35kg/77lbs x 40 metres
Prowler push .... 100kg+50kg sled=150kg/330lbs x 40 metres
Deadball rack carry .... 35kg/77lbs x 40 metres
Prowler push .... 100kg+50kg sled=150kg/330lbs x 40 metres
Deadball rack carry .... 35kg/77lbs x 40 metres
6 minutes 10 seconds

Stretching

50 minutes

Squats .... right knee is still very achey and stiff after falling down the stairs 2 weeks ago but wearing tight knee sleeves made it tolerable
130kg/286lbs x 4 ... easy 4s, then singles
140kg/308lbs x 1 ... easy
150kg/330lbs x 1 ... easy but held back so slow down and was really a paused squat
160kg/352lbs x F, F ... felt lighter on the un-rack than the 150kg. Was wary about the tendons so went slowly down and ended up in a pause so dumped it. Rinse and repeat
Deads .... suck
Walking lunges/GHRs ....
walking lunges 20 x 70kg/154lbs ... was drenched in sweat ... hard work
GHRs 20 reps ... had to break into 10+5+5
Good combo though ... quads with the lunges, hams with the GHRs, and calves with both
Metcon ....
1st round complete @ 1 minute 49 seconds
2nd round complete @ 3 minutes 50 seconds
3rd round complete @ 6 minutes 10 seconds

Overall .... gritty high hamstring insertion causing trouble

[fittofattofit]

Friday 26th January 2018 ... Australia Day

Bro stuff

Bro-stuff @ gym
Push presses
10 x bar, 30kg, 40kg
6, 6, 6, 6, 6 x 45kg/100lbs
Felt heavy

Superset
Calf raises on the horizontal leg press
20, 18, 15, 15, 16 x 240lbs
with Pec deck Flyes
10, 10, 9, 8, 8 x 96kg/201lbs
+ 10 sec hold at the end of each set

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

Wide grip lat pull-downs
10, 9, 9, 8, 8 x 75kg/165lbs

Stretches

45 minutes ... got called in to work

So today is a public holiday in Australia ... Australia Day (although it's really New South Wales day because it's the day that the first fleet landed in Sydney Cove in 1788, and Sydney being Sydney they think everything revolves around them ...)
Anyway, I was on-call and managed to get to the gym for a session but was called into work mid-way though. Was feeling very weak and lethargic so it was probably good to back off. Weight is dropping so I'm probably not eating enough ... hot weather kills the hunger
Working all weekend but hopefully getting some training in
Have a good weekend guys!

[koweanguy]

On Week 4 of my cut..
First time getting past week 3
Had a phobia of being scrawny ever since I started lifting at age 17 @120lbs

Squats and Deads dropped crazy..
No longer able to go near 500's for either.. But shockingly enough, I broke PR's this week on Hack Squats and Romanian Deads
Learning a LOT as I go hehe

Squeezing my daily thoughts here as I've got no home in the Workout Journal section

[pastorpritch]

Happy Australia Day!

[fittofattofit]

On Week 4 of my cut..
First time getting past week 3 :
Had a phobia of being scrawny ever since I started lifting at age 17 @120lbs

Squats and Deads dropped crazy..
No longer able to go near 500's for either.. But shockingly enough, I broke PR's this week on Hack Squats and Romanian Deads :eek
Learning a LOT as I go hehe

Squeezing my daily thoughts here as I've got no home in the Workout Journal section

Well you’re welcome here Brian
I’m the same about cutting.... hate being small and I’ve got this set point in my mind of 75kg/165lbs where my head tells me I’m anorexic
Good job in hitting PRs .... probably a good sign that you’re strength on the big lifts will recover quickly once you reverse

Happy Australia Day!

Thanks Pritch .. I had to work unfortunately. Still ... at least I got my training in




Sunday 28th January 2018

Squat form work ... 44.1ºC/111.4ºF

Squats @ gym

Pec deck flyes
10, 9, 8, 8, 8 x 96kg/212lbs
+10 sec hold last rep

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 x 120kg/264lbs
5 x 120kg/264lbs
5 x 120kg/264lbs
Good and deep


Stretches

45 minutes

Ended up working from 8 to 5:30 on Saturday so called it a rest day .... went to see 'I, Tonya' instead ... really enjoyed it. Saw '3 Billboards' a few weeks ago and thought that was great and Frances McDormand is a dead cert to win the best actress. Saw 'All the money in the World' last week and thought it was OK

Today I'm on call again but was still free so made my way to the gym on a blistering hot day .... 44.1ºC/111.4ºF outside as I left the gym. Really just needed to stretch out the tendons so all I wanted was to do some squatting but there was someone else in my rack ... rowing! Did some pec deck flyes and then got into the rack
I'm suffering a bit from aches and pains in the legs:
1. Left glute max attachment has had a tear for nearly 2 years. It's tendinopathic now so it's never going to heal without an operation but it's not especially painful squatting ... it just aches badly for the next 24 hours
2. Left high hamstring attachment has been strained for 4 months. It's probably healing slowly but it lights up regularly. Healing requires eccentric loading but it can ache for days and makes sitting down a literal PITA
3. Right knee ligaments ... strained 3 weeks ago when I fell down the stairs. Knee feels 'boggy' and tight but there's no swelling and it's slowly getting freer. Aches to squat for the first few reps but is pretty much painfree with the tight knee sleeves on. Aches after though and hard to find a comfortable position

Squat plan ... I know rest has to be part of it but tendons need eccentric load to heal under tension, and if I wait too long between loading everything seems to get very stiff and tight.
1. Squat 2 or 3 times a week and keep to a decent load but not too heavy
2. Maintain control on the eccentric so no jerking/jarring pulls on the tendons
3. Keep to decent range ... tendons need to be tensioned at the end of the range they're going to be working at when healed
4. Work on consistent form ... work out my foot placement, knee angulation, breaks and posture so that I build up a strong, stable motor pattern that stays when I add load = hopefully avoid more injuries

Took vids of the squats today ... just 3 sets at 120kg/264lbs
2nd set ... rear view
https://youtu.be/eqcOi05mgJQ


3rd set ... side view
https://youtu.be/LaBZ6QQQSeE


Always a work in progress

[koweanguy]

Well you’re welcome here Brian
I’m the same about cutting.... hate being small and I’ve got this set point in my mind of 75kg/165lbs where my head tells me I’m anorexic
Good job in hitting PRs .... probably a good sign that you’re strength on the big lifts will recover quickly once you reverse:

Shizz..
My mind is telling me 200lbs is where I'll be anorexic

[JohnButz]

Form is impeccable in those vids Andrew!

[koweanguy]

Form is impeccable in those vids Andrew!

Long time no see John!

[fittofattofit]

Shizz..
My mind is telling me 200lbs is where I'll be anorexic : (

Ha ... well I know that when I'm leaner and in my training gear people tell me I'm looking bigger, but I just hate it that 165 makes me feel like I'm a teenage girl

Form is impeccable in those vids Andrew!

Thanks John!






Monday 29th January 2018

Bro stuff

Seated cable rows
12, 10, 10, 9, 8 x 100kg/220lbs
One minute rest between sets

Standing smith machine calf raises
20, 18, 15, 15, 15 x 30kg/66lbs each side

Reverse pec deck rear delt flyes
9, 7 x 120lbs
7 x 115lbs
7 x 110lbs
9 x 105lbs
One minute rest between sets

Wide grip lat pulldowns
10, 8 x 165lbs
8 x 160lbs
8 x 155lbs
8 x 150lbs
One minute rest between sets

Standing cable flyes
10, 8 x 10kg each side
10, 9, 7 x 7.5kg each side
One minute rest between sets

Stretches

50 minutes




Tuesday 30th January 2018

Push/pull with JP

Warm-up
2 rounds
Ring hold ... 20 seconds
Hollow hold ... 20 seconds
Single armed Inverted Ring rows .... 10 reps each arm

Superset
Ring dips/pull-ups
Pull-ups ... 5 x BW
Ring dips ... 5 x BW
Pull-ups ... 5 x BW+10kg/22lbs
Ring dips ... 5 x BW+10kg/22lbs
Pull-ups ... 3 x BW+20kg/44lbs
Ring dips ... 3 x BW+15kg/33lbs
Pull-ups ... 3 x BW+25kg/55lbs
Ring dips ... 3 x BW+20kg/44lbs
then 5/4/3/2/1 ... no rest
Pull-ups ... 5 x BW+5kg/11lbs
Ring dips ... 5 x BW+5kg/11lbs
Pull-ups ... 4 x BW+5kg/11lbs
Ring dips ... 4 x BW+5kg/11lbs
Pull-ups ... 3 x BW+5kg/11lbs
Ring dips ... 3x BW+5kg/11lbs
Pull-ups ... 2 x BW+5kg/11lbs
Ring dips ... 2 x BW+5kg/11lbs
Pull-ups ... 1 x BW+5kg/11lbs
Ring dips ... 1 x BW+5kg/11lbs
Tris burnt out

Suitcase deadlift and farmers' walk
1 x two 58kg=116kg/256lbs suitcases + 10 metre walk
1 x two 58kg=116kg/256lbs suitcases + 10 metre walk
1 x two 68kg=136kg/300lbs suitcases + 10 metre walk
1 x two 70.5kg=141kg/311lbs suitcases + 10 metre walk
1 x two 73kg=146kg/322lbs suitcases + 10 metre walk
1 x two 75.5kg=151kg/333lbs suitcases + 10 metre walk
Pretty easy deadlift @ 151kg

Superset Rope climbs/DB bench press
Rope climbs ... 2 x 5m/16ft
DB bench ... 15 x 37.5lbs each
Rope climbs ... 2 x 5m/16ft
DB bench ... 15 x 37.5lbs each
Rope climbs ... 2 x 5m/16ft
DB bench ... 10 x 37.5lbs each, drop 5 x 22lbs
Rope climbs got hard!

Metcon ... 3 rounds ... 21-15-9 ... rower/push-ups/ab-may sit-ups ... target 7 minutes
21 x cals rowing
21 x push-ups
21 x ab-mat sit-ups
15 x cals rowing
21 x push-ups
21 x ab-mat sit-ups
9 x cals rowing
9 x push-ups
9 x ab-mat sit-ups
7 minutes 19 secs

Stretching

60 minutes

The session
Dips/pull-ups ... keeping the elbows tucked for the dips and going deep ... chin over bar from dead hang for the pull-ups. 5/4/3/2/1 was done alternating sets with no rest = good finisher
Suitcase deads ... done as a deadlift and then a 10 metre farmer's walk like this

20024087_1424616480941417_3437879687793623903_o by Andrew, on Flickr

Not me though ;
Heaviest was with 75.5kg/166lbs in each hand. Felt very good and natural so was a 151kg deficit deadlift to start ... just don't know how I can make such a meal out of a normal deadlift ...
Rope climbs ... climbing to 5m/16ft and tapping the top rafter ... always fun but arms and shoulders were a bit fatigued so 2nd and 3rd round were sloppy. Got some nice rope burns on my shins
Metcon ...
Rows ... 21/15/9 cals all unbroken ... averaging 1000 pace and felt good
Push-ups ... 7+6+5+2+2+1+1 ... 3+3+3+3+2+1 ... 7+1+1 ... I knew these would be the weak link
Ab-mat sit-ups ... 21/15/9 all unbroken
Didn't make the target but pretty happy with the time considering there were push-ups ... wasn't too pushed other than for the tris because I could still talk after. Would have been sooo interesting if he'd said DB cleans instead of push-ups

Off to do my tax and then a few beers ...




Wednesday 30thth January 2018

some benching @ home

Bench
10 x 40kg, 50kg
6, 6, 6, 6, 6, 5 x 60kg/132lbs
1, 1, 1, 1, 1 x 70kg/154lbs

Feeling wheezy, achy and tired ... did some benching (baby weights as always) just to kill time




Thursday 1st February 2018

am ... regular rehab session

Rehab session ... 4 rounds of:
DB RDLs .... 10 x two 20kg/44lb DBs ... 3 second negs .... glute and ham loading
TRX reverse flyes .... 10 reps .... shoulder mobility and stability
Single legged KB deadlift .... 10 x 16kg/35lbs BB in opposite hand .... eccentric loading hamstring/glutes
Standing pallov press .... 10 x 30kg standing perpendicular to stack .... shoulder and core stability
Split reverse lunge with rear foot on a roller .... 10 x BW+17.5kg/39lbs DB. Rear foot on a tamborine roller holding DB, and reverse lunge .... eccentric load under tension for tendon healing
30 minutes

Continuous time under tension .... rehab for the glute and hamstring tendons and shoulder stability
Cycled in to work again .. was going to go for round 2 in the evening but just feeling way too tired





Friday 2nd February 2018

pm .... Squats with JP

Warm-up
2 rounds of:
Pause Squats .... 10 x bar x 10 second pause
Lateral lunges .... 10 x BW

Squats .... Paused triples
5 x 60kg/132lbs
5 x 100kg/220lbs
3 x 120kg/264lbs
3 x 130kg/286lbs
3 x 140kg/308lbs
2 second pauses ATG
Surprisingly easy

Barbell walk
140kg/308lbs x 15 metres
150kg/330lbs x 15 metres
160kg/352lbs x 15 metres
170kg/374lbs x 15 metres
2cm shorter at the end of this

Tri-set ... BSSs/Hanging leg raises/GMs ... 3 rounds ...
3 rounds of
BSSs ... 60kg BB x 10 each leg. Rear foot on 18" box
Hanging leg raises ... 10 strict
Good Mornings ... 60kg BB x 10
Quads/core/hams

Metcon ... 3 minute AMRAP finisher
30 cals on the air bike and then max reps 60kg/132lb squats ... target 15 squats
Got 15 squats

Stretching

50 minutes

Paused Squats .... right knee is still achey but didn't give me any problem squatting
Pauses were done with a 2 second count and then power up on command. Found a very comfortable stance and went true ATG
120kg/264lbs x 3 ... easy
130kg/286lbs x 3 ... easy
140kg/308lbs x 3 ... thought this would be tough but surprised myself
BB walks .... unrack the barbell and walk it to the opposite rack
170kg/374lbs x 15 metres ... awesome exercise for locking on the core and learning to breathe properly. Short steps, intense focus and fear of blowing out a knee with a mis-step
I'm sure I was a half inch shorter trying to rack that last bar .... can't afford that
Tri-set ....
BSSs ... with a BB on the shoulder and rear foot on an 18" box. Hits the VMOs and lateral quads
Hanging SLRs ... CrossFit style
Good Mornings ... loading up the hams and glutes
Metcon .... 3 minute time limit
Cash in with 30 cals air bike, then AMRAP 60kg squats. Target was 15 squats
30 cals complete @ 2 minutes. Tried to pace myself ... overcook it and I'd have no breath left for the squats
Took 20 secs to get under the bar and then got 15 reps right on the button. Still had breath so could've got under 10 seconds earlier and made it 20


Overall .... very happy with the squats

[fittofattofit]

Saturday 3rd February 2018

Rest day

Worked until 5 and was feeling too physically tired to train, so called it a rest day




Sunday 4th February 2018

CBF day

Superset
Push presses
8 x bar, 30kg, 40kg
with squats
5 x bar, 30kg, 40kg
Low back was fried
CBF

Calf raises on horizontal leg press
20, 18, 15, 15, 15 x 240lbs

Pec deck flyes
12, 10, 11, 9, 8 x 96kg/211lbs

wide grip pull-downs
10, 8, 8, 7, 7 x 65kg/143lbs

Close grip V-handle pull-downs to chest
5, 5, 5, 5, 5 X 80kg/176lbs

60 minutes

Totally unmotivated today despite sleeping a good 8 hours. Went in to do some squats but my low back was very achy and barked every time I tried to squat ... pain was deep but was OK when I locked my core tight with a valsalva. I think it was Quadratus (QL) DOMS from the heavy barbell walks. Thought this was another sign that I should back off so just played around with some bro stuff, and all done TuT
Watched a CF comp for a few hours, caught up with a few friends, then doing my tax (I'm behind and keep avoiding it ....)
Upper body training with JP tomorrow



Monday 5th February 2018

Push/pull with JP

Warm-up
2 rounds
Banded reverse flyes ... 15 reps
Banded standing presses ... 15 reps
Scap pull-ups ... 10 reps
Standing lateral arm raises ... 10 reps

Bench press
8 x bar
5 x 50kg/110lbs
3 x 70kg/154lbs
then
E1.5MO1.5M rope climbs/bench presses
5 rounds every 90 seconds
Rope climb .... 5 metres/16ft
Bench press .... 3 x 80kg/176lbs
Last bench rep in each set got more and more assist

Superset
bar dips/bar UH pull-ups
Bar dips ... 5 x BW
UH Pull-ups ... 5 x BW
Bar dips ... 5 x BW+5kg/11lbs
UH Pull-ups ... 5 x BW+5kg/11lbs
Bar dips ... 5 x BW+10kg/22lbs
UH Pull-ups ... 5 x BW+10kg/22lbs
Bar dips ... 5 x BW+15kg/33lbs
UH Pull-ups ... 5 x BW+15kg/33lbs

Superset BO BB rows/GHD sit-ups
BO BB rows ... 15 x 70kg/154lbs
GHD sit-ups ... 15 strict CF style
BO BB rows ... 10 x 90kg/198lbs
GHD sit-ups ... 15 strict CF style
BO BB rows ... 10 x 90kg/198lbs
GHD sit-ups ... 15 strict CF style
Pretty easy

Metcon ... 3 rounds ... 9-6-3 ... deadball cleans/deadball carries/burpees ... target 4 minutes 30 seconds
9 x 35kg/77lbs deadball over shoulder cleans
20 metres x 35kg/77lbs deadball carry
9 x burpees
20 metres x 35kg/77lbs deadball carry
6 x 35kg/77lbs deadball over shoulder cleans
20 metres x 35kg/77lbs deadball carry
6 x burpees
20 metres x 35kg/77lbs deadball carry
3 x 35kg/77lbs deadball over shoulder cleans
20 metres x 35kg/77lbs deadball carry
3 x burpees
20 metres x 35kg/77lbs deadball carry
4 minutes 17 secs

Stretching

50 minutes

The session
Warm-ups ... all 4 exercises hit the shoulders and my delts were burning. Standing lateral arm raises were supposed to be standing with the back and arms flat against a wall and moving the arms from the side to overhead maintaining contact with the wall .... just can't do this because of no ER at my shoulders .... feels weird to be not able to physically do this move
Rope climb/bench superset ... one round every 90 seconds
Rope climbs ... tapped the bar at 16ft. Took 15 seconds to get up and down for each of the 5 rounds
Bench presses ... 3 x 80kg/176lbs. At my limit here ... JP assisted the last rep on each set. Took 30 secs each round
So had 45 secs rest before starting the next rope climb
Can feel my pecs, bis and lats after the 5 rounds ... was fun though
Dips/UH pull-ups ... all good. Last round @ BW+15kg needed to be broken to 4+1
BB rows/GHD sit-ups superset ...
BB rows 10 x 90kg/198lbs ... easy row weight but fatiguing grip
GHD sit-ups ... done on the GHD CF style, so touch the toes and then extend back and touch the floor behind
Metcon ...
Deadball cleans done from the ground and over the shoulder ... easy stuff. Then carried the deadball to the other end if the gym for the burpees
Did I tell you I hate burpees ...
Rinse and repeat
Broke the target and could have gone faster but I knew I had the time whipped

Overall
Fun session

[fittofattofit]

Tuesday 6th February 2018

Squats and shoulders day

Superset
Push presses
8 x bar, 30kg, 40kg
8, 8, 8, 8, 8 x 45kg/100lbs
with squats
5 x bar, 30kg, 40kg, 60kg, 80kg
5 x 100kg/220lbs
5 x 120kg/264lbs
5 x 125kg/275lbs
5 x 130kg/286lbs
3 x 130kg/286lbs
3 x 130kg/286lbs
Knees felt good
Squats felt strong

Standing cable flyes
12, 10, 10 x 10kg each hand
12, 10, 9 x 7.5kg each hand

Seated close-grip cable rows
8, 8, 8, 7, 6 x 110kg/242lbs

Reverse Pec deck rear delt flyes
9, 7 x 120lbs
9, 8, 8 x 105lbs

Standing rope pulls to chest
25, 20, 20 x 60lbs
Rear delts/rhomboids

All done pause at the top and then slow negatives

70 minutes

Squats were good: no knee pain, no back pain, and feeling pretty strong at 130kg. Was going to do 3 x 5 x 130kg but I'm squatting with JP on Thursday so no point in pushing myself too hard ... I'll let him do that in 2 days time
Shoulder work felt good ... push presses are getting easier and the goal is to bump the weight to 50kg. Cable rows were very solid at 110kg. Everything for TuT so shoulders and back felt dense. Very happy with the session

[JohnButz]

Tuesday 6th February 2018

Squats and shoulders day

Superset
Push presses
8 x bar, 30kg, 40kg
8, 8, 8, 8, 8 x 45kg/100lbs
with squats
5 x bar, 30kg, 40kg, 60kg, 80kg
5 x 100kg/220lbs
5 x 120kg/264lbs
5 x 125kg/275lbs
5 x 130kg/286lbs
3 x 130kg/286lbs
3 x 130kg/286lbs
Knees felt good
Squats felt strong

Standing cable flyes
12, 10, 10 x 10kg each hand
12, 10, 9 x 7.5kg each hand

Seated close-grip cable rows
8, 8, 8, 7, 6 x 110kg/242lbs

Reverse Pec deck rear delt flyes
9, 7 x 120lbs
9, 8, 8 x 105lbs

Standing rope pulls to chest
25, 20, 20 x 60lbs
Rear delts/rhomboids

All done pause at the top and then slow negatives

70 minutes

Squats were good: no knee pain, no back pain, and feeling pretty strong at 130kg. Was going to do 3 x 5 x 130kg but I'm squatting with JP on Thursday so no point in pushing myself too hard ... I'll let him do that in 2 days time
Shoulder work felt good ... push presses are getting easier and the goal is to bump the weight to 50kg. Cable rows were very solid at 110kg. Everything for TuT so shoulders and back felt dense. Very happy with the session

Great job Andrew! Glad to hear the low back is better. Very impressive squat/press superset combo!

[pastorpritch]

Good work man, those push presses and squat superset would have taken the wind out of you I bet
Your rows are always crazy strong too, mirin

[fittofattofit]

Great job Andrew! Glad to hear the low back is better. Very impressive squat/press superset combo!

Thanks John ... my back's feeling a lot better so now my glute and hammie tendons can take their rightful place at the top of the injury list
I like the push press/squat combo because the lighter push presses help me activate my core for the heavier squats

Good work man, those push presses and squat superset would have taken the wind out of you I bet
Your rows are always crazy strong too, mirin

Thanks Pritch ... I'm feeling stronger now than I have done for a long time but I've got a long way to go to catch up with you





Wednesday 7th February 2018

More bro stuff

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

Standing barbell calf raises
18, 15, 12, 10 x 80kg/176lbs
3 x 20 second pause x 80kg/176lbs
Calves burning

Pec deck flyes
12, 10, 10, 9, 8 x 96kg/211lbs
+ 10 sec hold last rep each set

Wide grip lat pull-down
10, 10, 9, 9, 7 x 70kg/154lbs

Standing overhead rope triceps extensions
8 x 90lbs
8 x 80lbs
9 x 70lbs
12 x 60lbs
15 x 50lbs

All slow tempo ... Time under tension

50 minutes

Felt like doing some more upper body work ahead of a big lower body day tomorrow




Thursday 8th February 2018

am ... regular rehab session

Rehab session ... 4 rounds of:
BB RDLs .... 10 x 90kg/198lbs ... 3 second negs .... glute and ham loading
Standing pallov cable rotations .... 10 reps each side .... shoulder and core stability
Single legged BB deadlift .... 10 x 30kg/66lbs each leg .... eccentric loading hamstring/glutes
Face pulls .... 15 x standing rope face pulls .... shoulder and core stability
BSS with rear foot on a box .... 10 x BW+16kg/35lbs KB .... eccentric load under tension for tendon healing
30 minutes




Thursday 8th February 2018

pm .... Squats with JP ... 105ºF

Warm-up
BW lunges
BW Russian baby makers
Pause Squats .... 10 x bar x 5 second pause
Squats .... 5 x bar

Squats
5 x 60kg/132lbs
5 x 90kg/198lbs
Squats ... doubles
2 x 120kg/264lbs
2 x 140kg/308lbs
2 x 150kg/330lbs
2 x 155kg/341lbs
F x 160kg/352lbs ... re-rack
1 x 160kg/352lbs ... 12 month PB
Went for the double but waited way too long
Form changed for the 160 ... psyched myself
Still happy with 160 ... best for 12 months

Deadlift ... deficit standing on a 3" plate
10 x 60kg/132lbs
6 x 90kg/198lbs
6 x 120kg/264lbs
6 x 140kg/308lbs
5 x 150kg/330lbs
Sore ham ... left one on the floor

Superset-set ... Walking DB lunges/KB swings ... 3 rounds
Walking lunges ... 16 x two 22.5kg/50lb DBs
KB swings ... 12 x 32kg/71lbs kettle bells
Walking lunges ... 16 x two 27.5kg/60lb DBs
KB swings ... 12 x 32kg/71lbs kettle bells
Walking lunges ... 16 x two 27.5kg/60lb DBs
KB swings ... 12 x 32kg/71lbs kettle bells
Quads/core/hams/glutes

Metcon ... 21-15-9 ... Sumo clean high pulls/Fornt squats
21 x sumo clean high pulls
21 x 32kg/71lbs kettle bel swing
21 x sumo clean high pulls
21 x 32kg/71lbs kettle bel swing
21 x sumo clean high pulls
21 x 32kg/71lbs kettle bel swing

Stretching

50 minutes

The session
Squats ... testing for a 2RM
140kg/308lbs x 2 ... easy
150kg/330lbs x 2 ... easy
155kg/341lbs x 2 ... better than the 150 ... JP said it was beautiful: straight up and down
160kg/352lbs ... 1st attempt felt light on the shoulders but stayed way too long at the top. Paused at the bottom and dumped
160kg/352lbs ... 2nd attempt. Re-racked the bar waited 2 mins, then got it. Heaviest squat for a year. 2nd rep but was a bit was a step too far
Very happy though with a 12 month PB and all of the tendon injuries stayed quiet(ish)
Deficit deads ... standing on a 3" plate.
140kg/308lbs x 6 ... felt strong
150kg/330lbs x 5 ... felt strong but ham tendon was pulling so left one on the ground for safe-keeping
Walking lunges/KB swings ...
Lunges x two 60lb DBs ... burnt the quads
KB swings x 32kg ... PC finisher
Metcon ... I was fried at this stage and the temp was 105ºF
Sumo high clean pulls ... broken 12+9, 8+7, 9
Front squats ... broken 7+7+7, 8+5+2, 9
I was broken myself. Target was 5 minutes ... I got it done in 7

Overall ... very happy. Squat 160kg for a 12 month PB. Deads felt good. Great glute, hammie and quad DOMS today.
And had a DT massage for an hour afterwards




Saturday 10th February 2018

Squats and benching

Squats @ gym
Superset
Push presses
8 x bar, 30kg, 40kg
8, 8, 8 x 45kg/100lbs
with paused squats
5 x bar, 30kg, 40kg, 60kg, 80kg
5 x 100kg/220lbs

Squats
5 x 120kg/264lbs
5 x 125kg/275lbs
5 x 130kg/286lbs
4 x 130kg/286lbs
4 x 130kg/286lbs
Achy knees but WTF ...

Benching @ home
Bench press
10 x 40kg, 50kg
5, 5, 5, 5, 5 x 60kg
1, 1, 1, 1 x 70kg/154lbs

Stretching

40+30 minutes

Busy day working yesterday so Friday was a rest day. Had to work Saturday until 1 and on-call from 6 so managed to get to the Air conditioned gym for a quick squat sesh, and then made my way back home for some baby weight benching

Took a squat vid of the first set @ 130kg/286lbs x 5
https://youtu.be/mJgAvCZkUm4


I still spend way too long with the bar in my shoulders before starting the squat (14 seconds here) but I also waste a lot of energy with adjusting my feet and stance. I also keep a very tight core for the un-rack and the bar feels light but I then have to let go the breath, lose the tightness and have to reset. Got to learn to not overthink things and just attack the squat

[JohnButz]

Congrats on that 12-month modern PR Brother!

[taydbear7]

Andrew, are you a UFC fan? They have an event down there tonight.

[fittofattofit]

Congrats on that 12-month modern PR Brother!

Thanks John ... it was nice to get it and not have the knees and tendons too sore after
Next stop is 170kg/375lbs for an all time PB

... got to have dreams

Andrew, are you a UFC fan? They have an event down there tonight.

Yes, although there's drama about Yoel Romero not making the middle weight weigh in ... I think it will go ahead because there's so much money committed but don't know what it means about the title ..




Sunday 11th February 2018

165lbs ... Upper day

Push presses
8 x bar, 30kg, 40kg
7, 7, 7, 7, 7 x 45kg/100lbs

BO BB rows
15 x 60kg/132lbs
12 x 80kg/176lbs
8, 8, 8, 8, 8 x 100kg/220lbs
3 second negs

Standing smith machine calf raises
18, 15, 13, 12, 12 x 30kg each side
3 second negs

Pec deck flyes
12, 10, 10, 9, 8 x 96kg/211lbs
10 second hold last rep each set

V-handle pulldown to chest
6, 6, 6, 6, 6 x 80kg/176lbs
2:2:2 tempo

Overhead rope triceps extensions .... drop set
9 x 100lbs ... drop
9 x 90lbs ... drop
7 x 80lbs ... drop
7 x 70lbs ... drop
5 x 60lbs ... drop
7 x 50lbs
Tris destroyed

80 minutes

Was on call last night so had a very sh!tty sleep ... had an early breakfast then had a good session at the gym doing bro stuff. Did everything with slow negs and focussing on intensity and was breathless at the end of each set.
One advantage of having had leg tendon and knee injuries is that I've been getting a bit more upper body work in ... think I'm finally regaining some shoulder and arm size, even if I can't press for peanuts ...

Regaining some size in my shoulders by Andrew, on Flickr

On call again tonight and then back for a full week's work on Monday
Hope you've all had a productive weekend

[JohnButz]

Regaining some size in my shoulders by Andrew,

Looking great Brother!

[fittofattofit]

Looking great Brother!

Thanks John! I've still got to bite the bullet and try to get as lean as you for just once in my life





Monday 11th February 2018

Squats

Pec deck flyes
8, 8, 8, 8 x 211lbs

Squats
8, 5 x 60kg/132lbs
5 x 80kg, 100kg
5 x 120kg/264lbs
4 x 130kg/286lbs
4 x 130kg/286lbs
4 x 130kg/286lbs
4 x 130kg/286lbs
Working to make 130kg automatic

Seated cable rows
7, 7, 6, 6, 6 x 110kg/242lbs

Calf raises on horizontal hack machine
15, 12, 12, 12, 12 x 240lbs

Stretches

50 minutes




Tuesday 13th February 2018

Push/pull with JP

Warm-up
2 rounds
Single arm archer ring row ... 10 reps each side
Inchworms ... 3
Ring holds ... 20 seconds

Bar Dips
5 x BW
5 x BW+10kg/22lbs
3 x BW+15kg/33lbs
3 x BW+20kg/44lbs
1 x BW+25kg/55lbs
1 x BW+30kg/66lbs PR
AMRAP x BW+10kg/22lbs ... 10 reps
Had a bit more as well

Bar Pull-ups
5 x BW
5 x BW+10kg/22lbs
3 x BW+15kg/33lbs
3 x BW+20kg/44lbs
1 x BW+25kg/55lbs
1 x BW+30kg/66lbs
1 x BW+35kg/77lbs PR
AMRAP x BW+10kg/22lbs ... 9 reps

Superset Bench press/KB BO rows
Bench press ... 8 x 40kg/88lbs
BO rows ... 8 x two 24kg/53lb KBs
Bench press ... 8 x 50kg/110lbs
BO rows ... 8 x two 32kg/71lb KBs
Bench press ... 8 x 60kg/132lbs
BO rows ... 8 x two 32kg/71lb KBs
Bench press ... 8 x 65kg/143lbs
BO rows ... 8 x two 32kg/71lb KBs

Metcon ... 4 rounds ... rope climb/KB swings/push-ups ... target 7 minutes
Rope climb ... 5 metres/16ft
KB swings ... 10 x 32kg/71lbs
Push-ups ... 10
Rope climb ... 5 metres/16ft
KB swings ... 10 x 32kg/71lbs
Push-ups ... 10
Rope climb ... 5 metres/16ft
KB swings ... 10 x 32kg/71lbs
Push-ups ... 10
Rope climb ... 5 metres/16ft
KB swings ... 10 x 32kg/71lbs
Push-ups ... 10
6 minutes 18 secs

Stretching

50 minutes

The session
Dips ... really kept the elbows tucked and very happy with a BW+30kg dip going deep. Had maybe another 2 or 3kg there as well
Pull-ups ... Just got a BW+35kg pull-up for a PR, so a max effort. Previous best was +33kg and I'm weighing maybe 2-3kg more
Bench/KB BO rows ...
Bench 8s ... OK but max at 65kg, so only 143lbs
KB rows ... strict BO rows and felt good
Metcon ...
Rope climbs ... took ~ 15 secs
KB swings ... easy. Took about 30 secs
Push ups ... suck ... tris get burnt. Broke them up into 5s

Overall
Good session

[fittofattofit]

Wednesday 14th February 2018

167lbs ... Upper day

Push presses
8 x bar, 30kg, 40kg
4, 4, 4, 4, 5 x 50kg/110lbs
Bumped 5kg

BO BB rows
15 x 60kg/132lbs
12 x 80kg/176lbs
8, 8, 8, 8, 8 x 100kg/220lbs
3 second negs

Standing smith machine calf raises
18, 15, 12, 12, 10 x 35kg each side
3 second negs

Pec deck flyes
10, 10, 10, 10, 10 x 96kg/211lbs
+10 second hold last rep each set

50 minutes

Stressful day at work with a very sick patient ... got home at 6 and all I wanted to do was put my feet up and have a beer. Realised there was no beer in the house and I was on my own so I thought: 'phukit, may as well train rather than sit down and watch sh!te on TV'
Just did some presses, rows, chest and calves ... working the bro muscles




Thursday 15th February 2018

am ... regular rehab session

Rehab session ... 4 rounds of:
BB RDLs .... 8 x 60kg/132lbs ... 3 second negs .... glute and ham loading
Standing pallov cable rotations .... 8 reps each side .... shoulder and core stability
Single legged BB deadlift .... 8 x 30kg/66lbs each leg .... eccentric loading hamstring/glutes
Face pulls .... 12 x standing rope face pulls .... shoulder and core stability
BSS with rear foot on a box .... 8 x BW+16kg/35lbs KB each leg .... eccentric load under tension for tendon healing
30 minutes

[adamsz]

I see the structure of your programming hasn't changed too much overall since the last time I regularly checked in here a few years ago. Good to see you're still going at it with good intensity and seemingly maintaining a good balance of strength training, conditioning, bodybuilding-style work.

Looking at your most recent pic and given your age I'd say it's doing a damn fine job.

Keep up the good work Andrew.

[fittofattofit]

I see the structure of your programming hasn't changed too much overall since the last time I regularly checked in here a few years ago. Good to see you're still going at it with good intensity and seemingly maintaining a good balance of strength training, conditioning, bodybuilding-style work.

Looking at your most recent pic and given your age I'd say it's doing a damn fine job.

Keep up the good work Andrew.

Thanks for the kind words Zach ... I'm trying to keep my training balanced so as to avoid always getting injured. I've always loved strength and bodybuilding style training but neglected mobility, stability, speed and balance work ... I feel so much fitter and more athletic than I've been for years but I'm always uncovering areas I need to work on. Anyway I'm still battling on and a new woman in my life is giving me an incentive to work on my appearance
And thanks for dropping in ... much appreciated





Thursday 15th February 2018

pm ... killing time bro session

Push presses .... again
8 x bar, 30kg, 40kg
4, 4, 4, 4, 5 x 50kg/110lbs
How else am I going to grow my shoulders ..

Wide grip lat pull-downs
12, 10, 10, 10, 10 x 65kg/143lbs
2 second negs

Calf raises on the horizontal leg press machine
18, 14, 15, 15, 12 x 240lbs

Incline bench cable flyes ... crossover at the top
10, 10, 10, 10, 10 x 5kg/11lbs
Tempo 3:2:3

Standing rope overhead triceps extensions ... drop set
10 x 100lbs ...
10 x 90lbs ...
8 x 80lbs ...
10 x 70lbs ...
12 x 60lbs

50 minutes

Made it a second round today ... more bro stuff ahead of squats and maybe deads on Friday. Kept legs and back out if it just en case ...




Friday 16th February 2018

Squats with JP ... 'Intensity session'

Warm-up
Pause Squats .... 10 x bar x 5 second pause
Lateral lunges .... 10 x alternating sides holding 10kg 'steering wheel'
Lat rollout .... 10 x alternating sides holding on to 10kg plate
Squats .... 10 x bar
Lateral lunges .... 10 x alternating sides holding 10kg 'steering wheel'
Lat rollout .... 10 x alternating sides holding on to 10kg plate

Squats ...
5 x 70kg/154lbs warm-up, then ...
Squats ... 12 minute 'Intensity' EMOM
5 x 100kg/220lbs ...
5 x 100kg/220lbs ...
5 x 100kg/220lbs ...
5 x 100kg/220lbs ...
3 x 120kg/264lbs ...
3 x 120kg/264lbs ...
3 x 125kg/275lbs ...
3 x 125kg/275lbs ...
1 x 140kg/308lbs ...
1 x 145kg/319lbs ...
1 x 150kg/330lbs ...
F x 150kg/330lbs
Every minute on the Minute ...
Spent way too long on that last rep so got stuck ...
Was fried ... 4000kg/9000lbs

Superset
Sumo Deadlift
10 x 70kg/154lbs
8 x 100kg/220lbs
8 x 120kg/264lbs
with reverse lunges
8 x 16kg/35lb KB in rack position, each leg
8 x 16kg/35lb KB in rack position, each leg
8 x 16kg/35lb KB in rack position, each leg

Superset ... Ring L-sit holds/pistol squats
Ring L-sit hold ... 20 seconds
pistol squats ... 8 x each leg
Ring L-sit hold ... 20 seconds
pistol squats ... 8 x each leg
Ring L-sit hold ... 20 seconds
pistol squats ... 8 x each leg
Quads burning

Metcon ... 15-12-9 ... Front squats/hanging knees-to-elbow/prowler push ... target 8 minutes
15 x 40kg/88lbs Front squats
15 x hanging knees-to-elbow
40 metres x 80kg+50kg sled=130kg/286lbs prowler push
12 x 40kg/88lbs Front squats
12 x hanging knees-to-elbow
40 metres x 80kg+50kg sled=130kg/286lbs prowler push
9 x 40kg/88lbs Front squats
9 x hanging knees-to-elbow
40 metres x 80kg+50kg sled=130kg/286lbs prowler push
7 minutes 18 seconds

Stretching

50 minutes

The session
Squats ... 'Intensity EMOM'
Every minute on the minute
100kg x 5 ... first 4 rounds. Took 30 seconds so 30 seconds rest. Needing to catch my breath
120kg/125kg x 3 ... next 4 rounds. Generally done in 20 seconds so 35-40 seconds rest. These felt great ... really got into a rhythm
140kg/145kg/150kg singles ... easy singles until the 150kg. 150kg was very good, deep and balanced but started to feel fatigued
150kg last rep ... had it on my shoulders for way too long and got stuck at the bottom
Sumo deads ...
120kg/264lbs x 8 ... light but I was tired. Form felt great even though I don't like the sumo set-up
Reverse lunges ... done holding a kettle bell in one arm in the rack position = all about balance. All over the place first set, then settled
L-sit holds ... are done in the rings with a hold and keeping the legs horizontal. For me the best I can do is about 20º from the horizontal. Was drowning in sweat doing this!
Pistol squats ... sets of 8 per leg. Quads were on the verge if cramping
Metcon ...
Front squats ... light weight @ 40kg/88lbs but all unbroken. Getting into good rhythm and range doing these now
Hanging knees-to-elbow ... all unbroken but form was getting sloppy
Prowler sprints ... light weight
Broke the target pretty easily ... knew I had time so slacked off a tad

Overall ... that EMOM killed me! I was very happy with the way the 125kg x 3 reps felt. Would have liked that last 150kg but was wrecked ... was still 4,000kg/9000lbs of squats in 12 minutes. Now all I want is to consume a sh!tload of protein and carbs and then to fall into a food coma ...

[pastorpritch]

Wow dude, great bro session.
I cannot do pistol squats anymore, and after 20 &*$ seconds L holds! Good lord man

That squat session would have put me in the hospital
Awesome work

[fittofattofit]

Wow dude, great bro session.
I cannot do pistol squats anymore, and after 20 &*$ seconds L holds! Good lord man

That squat session would have put me in the hospital
Awesome work

Thanks Pritch ... it took me a lot of practice to be able to do pistols ... I'm still very envious when I can see guys easily knock out 20+ pistols in a row without wavering. I can knock out 8 straight in my right leg but I can only get about 4 on the left before breaking
Squats nearly put me in hospital





Saturday 17th February 2018

Bro stuff

Gironda dips
5, 5, 5, 3+2
Slow tempo ... hitting pecs and lat head of tris

Seated cable rows
7, 7, 7, 7, 7 x 110kg/242lbs

Push presses
8 x bar, 30kg, 40kg
4, 4, 4, 4, 5 x 50kg/110lbs

Standing barbell Calf raises
12, 10, 10, 10, 10 x 200lbs

Pec deck flyes
12, 11, 12, 10, 10 x 96kg/211lbs
+10 second squeeze end of each set

'Over and back' barbell shoulder presses
10, 10, 10, 10 x bar
Blowing up the delts

EZ bar curls ... occlusion set
15 ... 12 ... 12 ... 12 ... 10 x 55lbs
Tourniquet on upper arm
30 seconds rest between sets

Standing rope triceps press-downs ... occlusion set
18 ... 15 ... 12 ... 10 ... 10 x 60lbs
Tourniquet on upper arm
30 seconds rest between sets

80 minutes

Wow ... knees are achy after yesterday's squats but DOMS haven't hit yet. Not working at all this weekend for once, so decided to have a major bro day today ... arms, shoulders, lats and calves. Picked some 'Over and back' BB presses from Simon and some Gironda dips from Stinner. Good pump was had.

Getting thicker ... might be time for some definition ...
need more definition now by Andrew, on Flickr

Planning on skwats tomorrow if my knees hold up
Have a great weekend

[fittofattofit]

Sunday 18th February 2018

Squat form work @ home

Squats ... form work
5 x bar, 40kg, 60kg, 80kg
5 x 100kg/220lbs
4 x 120kg/264lbs
4 x 120kg/264lbs
4 x 120kg/264lbs
4 x 120kg/264lbs
4 x 120kg/264lbs
Crunchy R knee

Early start ahead of a date brunch, so just squats today. Started off with my right knee feeling very stiff and making 'crunchy' noises in and out of the squat. Pushed to 120kg/264lbs and left it there .... only did 5 sets of 4. Now off for eggs, bacon, snags and coffee




Monday 19th February 2018

Push/pull with JP

Warm-up
2 rounds
Single arm archer ring row ... 10 reps each side
Inchworms ... 3

Bench press ...
12 x bar warm-up, then ...
Bench Press ... 9 minute 'Intensity' EMOM
5 x 60kg/132lbs ...
5 x 60kg/132lbs ...
5 x 60kg/132lbs ...
3 x 70kg/154lbs ...
3 x 70kg/154lbs ...
3 x 70kg/154lbs ...
1 x 80kg/176lbs ...
1 x 80kg/176lbs ...
1 x 80kg/176lbs ...
Every minute on the Minute ...
I know it's baby weights but I was happy

Superset Pendlay Rows/Bar Dips
Pendlay rows ... 12 x 50kg/110lbs
Bar dips ... 8 x BW
Pendlay rows ... 10 x 70kg/154lbs
Bar dips ... 8 x BW
Pendlay rows ... 6 x 100kg/220lbs
Bar dips ... 8 x BW
Pendlay rows ... 3 x 110kg/242lbs
Bar dips ... 8 x BW
Pendlays and dips feeling great

Superset Ring pull-ups/Ring push-ups
Ring pull-ups ... 8 x BW
Ring push-ups ... 10 x BW
Ring pull-ups ... 8 x BW
Ring push-ups ... 10 x BW
Ring pull-ups ... 8 x BW
Ring push-ups ... 7+3 x BW
Ring pull-ups ... dead hang to rings-to-chest
Ring push-ups ... feet on box. Hands-at-chest to full lockout

Metcon ... 3 rounds ... deadlifts/burpees/deadball carry ... target 6 minutes
15 x 100kg/220lbs deadlifts
15 x burpees
60m x 35kg/77lbs deadball carry
12 x 100kg/220lbs deadlifts
12 x burpees
60m x 35kg/77lbs deadball carry
9 x 100kg/220lbs deadlifts
9 x burpees
60m x 35kg/77lbs deadball carry
8 minutes 18 secs
Got smashed .... burpees suck!

Stretching

50 minutes

[fittofattofit]

Sunday/Monday bumped over
Sunday 18th February 2018

Squat form work @ home

Squats ... form work
5 x bar, 40kg, 60kg, 80kg
5 x 100kg/220lbs
4 x 120kg/264lbs
4 x 120kg/264lbs
4 x 120kg/264lbs
4 x 120kg/264lbs
4 x 120kg/264lbs
Crunchy R knee

Early start ahead of a date brunch, so just squats today. Started off with my right knee feeling very stiff and making 'crunchy' noises in and out of the squat. Pushed to 120kg/264lbs and left it there .... only did 5 sets of 4. Now off for eggs, bacon, snags and coffee




Monday 19th February 2018

Push/pull with JP

Warm-up
2 rounds
Single arm archer ring row ... 10 reps each side
Inchworms ... 3

Bench press ...
12 x bar warm-up, then ...
Bench Press ... 9 minute 'Intensity' EMOM
5 x 60kg/132lbs ...
5 x 60kg/132lbs ...
5 x 60kg/132lbs ...
3 x 70kg/154lbs ...
3 x 70kg/154lbs ...
3 x 70kg/154lbs ...
1 x 80kg/176lbs ...
1 x 80kg/176lbs ...
1 x 80kg/176lbs ...
Every minute on the Minute ...
I know it's baby weights but I was happy

Superset Pendlay Rows/Bar Dips
Pendlay rows ... 12 x 50kg/110lbs
Bar dips ... 8 x BW
Pendlay rows ... 10 x 70kg/154lbs
Bar dips ... 8 x BW
Pendlay rows ... 6 x 100kg/220lbs
Bar dips ... 8 x BW
Pendlay rows ... 3 x 110kg/242lbs
Bar dips ... 8 x BW
Pendlays and dips feeling great

Superset Ring pull-ups/Ring push-ups
Ring pull-ups ... 8 x BW
Ring push-ups ... 10 x BW
Ring pull-ups ... 8 x BW
Ring push-ups ... 10 x BW
Ring pull-ups ... 8 x BW
Ring push-ups ... 7+3 x BW
Ring pull-ups ... dead hang to rings-to-chest
Ring push-ups ... feet on box. Hands-at-chest to full lockout

Metcon ... 3 rounds ... deadlifts/burpees/deadball carry ... target 6 minutes
15 x 100kg/220lbs deadlifts
15 x burpees
60m x 35kg/77lbs deadball carry
12 x 100kg/220lbs deadlifts
12 x burpees
60m x 35kg/77lbs deadball carry
9 x 100kg/220lbs deadlifts
9 x burpees
60m x 35kg/77lbs deadball carry
8 minutes 18 secs
Got smashed .... burpees suck!

Stretching

50 minutes




Tuesday 20th February 2018

Squats and bro stuff session

Superset
Push presses
8 x bar, 30kg, 40kg
5, 5, 5 x 50kg/110lbs
With paused squats
5 x bar, 30kg, 40kg, 60kg, 80kg

Squats
5 x 100kg/220lbs
5 x 120kg/264lbs
3 x 130kg/286lbs
3 x 130kg/286lbs
3 x 130kg/286lbs
3 x 130kg/286lbs
Crunchy knees

Standing barbell Calf raises
10, 10, 10 x 130kg/286lbs
2:2:2 tempo

Pec deck flyes
10, 10, 9, 10, 10 x 96kg/211lbs
+10 second squeeze end of each set

Standing rope overhead triceps extensions ... drop set
10 x 100lbs ...
10 x 90lbs ...
10 x 80lbs ...
9 x 70lbs ...
9 x 60lbs

60 minutes