“A 40oz to freedom is the only chance I have to feel good...” – Sublime

“...two hundred pounds is always two hundred pounds.” – Henry Rollins

“Adult males > 200lbs” – 70’s Big

Friday, December 30, 2011

260lb Bench @ 180lb BW

- Bench: 102/225 x 1, 107/236 x 1, 113/249 x 1, 118/260 x 1 (PR)
- Squat: 127.5/281 x 3 x 5
- Weighted Chin: 25/55 x 2 x 8
- Weighted Dip: 20/44 x 3 x 10
- Ab Circuit
- Neck Harness: 24/53x4x50
- Conditioning: Prowler x 12 x 20m trips with 163lb in 10:00 (alternating high/low handles)



Today concluded Steel’s 5 week Big Bench program. I absolutely smashed my previous best and set a new 1 rep max of 118kg/260lbs at 180lbs. What has impressed me the most isn’t the 5% increase in my max but the relative ease with which I did it and the fact that I have been losing weight while on the program. Absolutely fucking stoked.

Needless to say, the rest of the session was great while I rode the high of the significant bench PR. Strength is coming back on the squats and I’m pushing the prowler with greater ease and recovering between trips faster than ever before.

Today’s performance convinced me to be designated driver this New Years Eve and not get wasted. I hope everyone has a great New Years!

Wednesday, December 28, 2011

A good day

- Deadlift: 140/308 x 2, 160/352 x 2, 170/375 x 2 x 2, 160/352 x 2, 120/265 x 10
- EZ Curl: 35/77 x 3 x 15
- DB Row: 22/48 x 3 x 15
- Ab Circuit
- Neck Harness: 24/53x2x50
- Conditioning: Prowler x 10 x 20m trips with 141lb in 10:00 (alternating high/low handles)

Really solid session today.

Deadlift felt infinitely stronger than last week. My stance is back to normal and everything feels “right” again. I am also going to stop calling my pull a sumo deadlift as it really isn’t sumo at all. My arms are inside my legs but the range of motion isn’t any shorter than conventional.

Everything else felt great and my body is feeling great too. I’m really tempted to just stay home this New Years Eve and not get wasted.

Monday, December 26, 2011

Boxing Day

- Bench: 96/211 x 3 x 2
- Close Grip Bench: 91/200 x 3 x 6
- Safety Squat: 100/220 x 5, 110/240 x 5, 264 x 5
- Weighted Pull Up: 25/55 x 2 x 6 + BW x 12
- Ab Circuit

I had to get a reasonably quick session in early this morning before work.

This is my last week of Steel’s Big Bench program. I max out on Friday and attempt a new 1RM.

Tiger balm and my Tommy Kono’s again and my knee is feeling pretty good, all things considered. I am stretching and foam rolling my quads and IT band 3 times a day and icing when necessary.

Hope everyone had/is having a great Christmas. I probably ate over 6000 calories yesterday. Back to normal today.

Friday, December 23, 2011

Wednesday & Friday

Wednesday 21/12/2011

- Deadlift: 140/308 x 2, 150/330 x 2, 160/353 x 2, 170/375 x 7 x 2
- EZ Curl: 35/77 x 3 x 12
- Ab Circuit
- Conditioning: 13 x 20m trips with 141lb in 10:00 (alternating high/low handles)

Friday 23/12/2011

- Bench: 107/236 x 6 x 1
- Squat: 125/275 x 3 x 5
- Weighted Chin: 25/55 x 3 x 6
- Ab Circuit

Bench was fairly easy. I only took about 2 minutes between sets.

Squats felt okay. I’ve definitely lost some strength not squatting for a month. I used tiger balm and knee sleeves (not wraps) and my knee felt pretty good. My abductors/inside thighs were killing me again though. It’s not a strain-like feeling but rather an incredibly painful aching sensation. It’s strange and I hope it goes away soon.

Bodyweight down to 82kg/180lbs and waist down to 32.5”. Not sure if should continue getting much leaner.

Monday, December 19, 2011

A life without squats?

- Bench: 90/198 x 12 x 2
- Squat: 120/264 x 3 x 5
- Weighted Pull Up: 30/66 x 2 x 6
- Neck Harness: 24/53x2x45
- Conditioning: 400m, 75 pushups, 400m, 75 sit ups, 400m in 11:02

I free squatted for the first time in a month today and while my knee didn’t give me any grief during the workout, it is now quite painful. While squatting seems to aggravate it the most, sprinting and even pushing the prowler bothers it a bit too. So I’m not real sure what to do. Three weeks without any squatting didn’t do anything to improve it, so maybe I have to accept a future without squats? Period. At any rate, I will try and find a good physio who can tell me something more than just not to squat.

Friday, December 16, 2011

Ordinary

- Bench: 96/211 x 2 x 3, 102/225 x 4 x 1, 73/161 x 10
- Press: 72/159 x 4
- 12” Box Squat: 100/220 x 5 x 3

Didn’t train until 8pm tonight after a fairly long and tiring shift at work.
Bench was easy, as it should have been.

Press was disappointing. I wanted 6, which would have been a rep PR. The set was pretty messy and probably could have gotten 5, but gave up when it got stuck at my forehead.

I did some light box squats and they didn’t really bug my knee.

I’m feeling pretty wrecked physically and am looking forward to taking a week off following New Years, after which I will almost certainly start 5/3/1.

Wednesday, December 14, 2011

Another torn callus

- Sumo Deadlift: 160/353 x 6 x 2 (2 minute rest)
- EZ Curl: 40/88 x 2 x 12
- T-Bar Row: 3 plates x 2 x 8
- Core work
- Neck Harness: 24/53x2x45
- Conditioning: 12 x 20m trips with 141lb in 10:00 (alternating high/low handles)



I tore the last of my calluses after the 5th set of deadlifts and so was forced to wear a glove on my left hand for the final set. The deadlifts definitely feel heavier without straps, making the pull a lot slower off the floor and thus harder at the top. I also feel that not squatting has had made my deadlift a bit weaker. I will continue to not use straps for as long as possible, however I based my estimated 1RM on the 190kg x 3 set I did with straps, so as I reapproach those poundages I will inevitably have to use straps again. I recognise that my grip is a weakness and I am addressing it, although I don’t see the point in allowing my pathetically small hands to limit how much I deadlift.

I wanted to do a lot more rowing/back work today, but my torn callus said no.

We had an awesome prowler workout today. We made sure each sprint was done as fast as fucking possible, really getting low and driving with the legs as quickly as possible. The low handles really smoke the quads.

Monday, December 12, 2011

Weighted chins with 100lbs

- Bench: 90/198 x 5 x 4
- Seated DB Press: 64/141 x 2 x 8
- Tricep Extension (from floor): 45/99 x 2 x 10
- Weighted Chin: 25/55 x 6, 40/88 x 3, 46/101 x 2, BW x 15
- Core work
- Neck Harness: 24/53x2x45

Sunday, December 11, 2011

Sunday morning conditioning

- Conditioning: 400m sprint, 100 KB swings, 400m sprint in 7:15

Saturday, December 10, 2011

Sparring

Conditioning: Sparring x 5 x 2 minute rounds

My brother got some gear the other day so we can spar together a few times a week.

Good fun.

Friday, December 9, 2011

Stronger, Fitter, Faster, Leaner

- GHR: BW x 2 x 15
- Bench: 85/187 x 2 x 3, 90/198 x 3 x 2, 96/211 x 2 x 2, 85/187 x 4, 68/150 x 12
- Press: 71/156 x 6
- Weighted Dip: 20/44 x 2 x 8
- Core work
- Neck Harness: 24/53x2x45

I had to train alone today and get a quick session in before work.

Today’s volume was pretty high on Steel’s bench program, with about 40 reps all up I think (some of the lighter sets aren’t shown above).

The press today was HUGE victory for me. It was an equal rep PR and my bodyweight is down to 83kg/183lb from 86kg/190lbs when I first hit that weight and reps on the press(and that was done with a wider, easier grip).

Very happy with this.

Wednesday, December 7, 2011

Deads & 40s

- Sumo Deadlift – 150/330 x 8 x 2 (1 minute rest)
- Row: 75/165 x 2 x 8
- EZ Curl: 35/77 x 2 x 12
- Core Work
- Neck Harness: 24/53x2x40
- Conditioning: 40m sprint x 10. Best time clocked at 4:79. Also lots of passing and catching the pigskin.



Deadlift felt a bit heavy without straps. Didn’t help that my torn blisters are still healing and made it hard for me to really squeeze the bar.

Wilso and I had a good time running a bunch of 40s and passing the football.

Tuesday, December 6, 2011

Helen

- Conditioning: “Helen” (run 400m, 21 1.5 pood KB Swing, 12 pull ups x 3 rounds) in 9:59

First time ever doing Helen. If I knew how to kip I would be able to reduce that time significantly.

Monday, December 5, 2011

Farmers Walk

- Bench: 90/198 x 5 x 3, 68/150 x 12
- Seated DB Press: 64/141 x 2 x 8
- Weighted Chin: 20/44 x 2 x 8
- Core Work
- Neck Harness: 24/53x4x40
- Conditioning: AMRAP Dynamic Push Ups followed by 50m Farmers Walk x 5 rounds

Saturday, December 3, 2011

Jumping & Sprinting

- Conditioning: 3 Broad Jumps into 40m sprint x 8 rounds

This was taken from CrossFit Football.

Say what you will about CF, the programming on this website is pretty fucking solid IMHO.

The local council finally finished returfing the track. Man did it feel good to be back out there again.

Friday, December 2, 2011

Lovin' Life

- GHR: 5/11 x 2 x 10
- Bench: 90/198 x 2 x 2, 96/211 x 2 x 1, 80/176 x 4, 68/150 x 10
- Press: 70/154 x 6
- Tricep Extension (from floor): 40/88 x 2 x 12
- Weighted Pull Up: 20/44 x 3 x 6
- Core work
- Conditioning: Hill sprints (The Widow Maker) x 3

We didn't train until 6:30PM tonight as I had to work later than usual. It was a pretty good session all in all.

Dealing with the prospect of being on crutches for a month has really made appreciate every day I am able to train.

Wednesday, November 30, 2011

Training in the heat

- Sumo Deadlift: 140/308 x 10 x 2 (1 minute rest)
- Row: 70/154 x 2 x 8
- Drag Curl: 30/66 x 3 x 10
- Core work
- Prowler: 10 x 20m trips with 180lbs in 10:00



Today was the first day deadlifting according to Steel’s Train Like An Athlete program. I had to tape my hands to cover my torn calluses, but they tore further anyway. Now the calluses are all but gone, which will allow me to start afresh and ensure that they don’t build up in the first place. Aside from my hand absolutely killing me, these deadlifts felt good and I like the repetition of setting up and pulling quality reps over and over again.

Didn’t do much else really, my hands were too fucking sore. I had my bone scan and will have the results by tomorrow afternoon. Fingers crossed.

Tuesday, November 29, 2011

Torn calluses

- Conditioning: 180 KB Snatches in 10:00

I told myself to shave my calluses before doing the Kettlebell stuff. I didn’t listen. Tore two calluses. Currently applying salt to the wounds to toughen the raw skin.

Bone scan for foot tomorrow at 9AM.

Monday, November 28, 2011

The outlook is bleak

- Bench: 90/198 x 5 x 2, 68/150 x 10
- Seated Press: 71/156 x 6, 65/143 x 8
- Weighted Chin: 20/44 x 10, 8
- Core Work
- Neck Harness: 24/53x4x40
- Prowler: 10 x 20m trips with 180lbs in 10:00

I started Steel’s “Big Bench Program” today. I also plan to progress my deadlift according to the Train Like An Athlete program. I’m taking a break from squats to give my knee a bit of a rest.

It looks like I have a possible stress fracture in my left foot. Nothing came up on the x-ray, so now I am awaiting a bone scan. If the physiotherapist is correct and I do have a stress fracture, I’ll have to use crutches for several weeks, which means not only will I be unable to walk, run, sprint, jump, squat or deadlift, but I might not be able to go hiking and camping in Tasmania in January.

I’ve been looking forward to this Tasmania trip all year and words can describe how fucking disappointed I will be if I can’t go.

Friday, November 25, 2011

Morale wavering

- Press: 70.5/155 x 6, 62.5/138 x 8
- Box Squat: 132.5/292 x 6, 100/220 x 12
- Tricep Extension (from floor): 40/88 x 15, 15
- Core work
- Neck Harness: 24/53x2x40

I felt pretty flat today. Things didn’t go too badly in the gym really; I just didn’t feel very strong. Truth be told, I felt small and weak.

I weighed in at 84kg/185lbs this morning and my waist was about 33.25 inches. I also just fit into the 4th hole on my belt, which I have never done before.

A few more weeks of fat loss and then that’s it. I just have to stay the course and keep doing what I’m doing.

Wednesday, November 23, 2011

Small but significant progress

- GHR: BW x 2 x 10
- Bench: 97.5/215 x 8(+1), 92.5/204 x 8(+1)
- Rack Pull: 210/463 x 12
- EZ Curl: 42.5/94 x 12, 35/77 x 15
- Core Work
- Neck Harness: 24/53x2x40
- Wrist Roller


I bumped the bench down a bit, as I wanted to hit higher in the rep range and then microload from there. The first set was actually an equal rep PR, I hit this just before I went to NZ to visit Mitch when my bench was at its strongest, I was eating like a pig and was nearly 5lbs heavier then I am now. So this was a small but definite victory.

Absolutely crushed the rack pull and I had a couple more in me for sure. Looks like I’ll have to buy some more plates.

Got a wrist roller the other day. Talk about forearm burn, that thing kills.

In other not so good news, I’ve done something to my left foot, it’s all bruised and I can’t even walk or put any weight on it without experiencing some serious pain. I can only assume that it was caused by wearing shoes that I don’t normally wear on my AM cardio. Let’s hope it gets better soon.

Monday, November 21, 2011

Back to box squats

- Seated DB Press: 66/145 x 8, 60/132 x 12
- 12” Box Squat: 130/286 x 6, 120/264 x 8
- Steep Incline CGB: 60/132 x 8,8
- Weighted Chin: 25/55 x 8,6
- Prowler: 10 x 20m trips with 180lbs in 10:00

I did some AM steady-state this morning and will continue to do so over the next month to accelerate fat loss a bit more. I won’t bother logging it as it will be a given.

Seated DB press felt great.

I decided to box squat today so that my knee could have some time to recover. I also realised that if I can box squat without knee pain, then I should just box squat most of the time, especially if I end up playing football next year. I just can’t see any reason to continue fucking my knee up and most probably causing long term damage to my body. Obviously I understand that regular squats are superior for both general strength/mass and athleticism, however given my knee issues, box squats seem to be a perfectly suitable substitute that will still allow me to get stronger and carry over to athletic endeavours, ie football.

I am starting to get the hang of the steep incline close grip. Triceps were smoked after it.

I’m pretty sure the weighted chins were some kind of PR, I don’t think I have ever done that weight for that many reps.

Friday, November 18, 2011

Not so good

- DB Bench: 84/185 x 8, 75/165 x 10 (+2)
- Sumo Deadlift: 190/419 x 3, 140/308 x 15
- Seated Alternating DB Curl: 34/75 x 14, 10
- Core work
- Neck Harness: 24/53x2x40



The session started well when I smoked the DB bench on both sets.

Unfortunately I didn’t do so well on the deadlift. After I struggled on the lockout of rep 3, I knew the set was over. I’m strong off the floor but I get stuck just before lockout and my legs start to wobble and I can’t fully lock my legs out. Feeling pretty dejected I stripped some plates off and banged out an easy 15 with a little over 300.

I’ve had a damn good run with my deadlift over the last few months and I know I can’t expect to just continue marching on to 500 without any hiccups, especially while losing body fat. However I ‘m not exactly sure what I should do now. I can reset and work back up trying to break rep PRs on the way. Or I can try and progress my 3rm for a few weeks. I think I might get John’s opinion.

Wednesday, November 16, 2011

Another great session

- Seated Press: 70/154 x 8(PR), 62.5/138 x 9
- Squat: 152.5/336 x 8 (rep PR)
- Tricep Extension: 35/77 x 16, 13
- Weighted Chin: 22.5/49 x 8, 8
- Core work
- Neck Harness: 24/53x2x40
- Prowler: 11 x 20m trips with 180lbs in 10:00



Absolutely smashed the seated press. It seems that I’ve really found my groove with it and it just feels really strong.

I was supposed to squat in 4-6 rep range today, but I wanted to return to the weight that defeated me last time. It was a really solid set and I managed a 2 rep PR.

Weighted chins are obviously going up quickly as I get leaner.

The frequent prowler work is definitely paying dividends. We are getting stronger and fitter with it and it is having the desired metabolic effect and helping to improve body composition.

Monday, November 14, 2011

Making progress

- Shallow Incline Bench: 95/209 x 7 (+1), 85/187 x 11
- EZ Curl: 42.5/93 x 13, 35/77 x 15
- RDL: 92.5/204 x 8,8
- Core work
- Neck Harness: 24/53x4x40
- Prowler: 10 x 20m trips with 180lbs in 10:00

Pretty happy with today’s session. I bumped the 1st set of shallow incline up 5lbs and on the 2nd set I got three reps more than I did last time.
I absolutely trashed my biceps with the curls today.

Not sure if I’m flexing my knees too much on the RDLs. Will post video and ask John.

All in all everything is going well. My waist is down to 33.75” and I’m weighing in at about 187lbs. Another six weeks of leaning out and then I will get a DEXA scan and see where I’m at body fat wise.

Saturday, November 12, 2011

Whatever

Conditioning: Kettlebell Situp, Swing, Goblet Squat 5/10/10 x 10 in 10:28

I ran up the back of an idiotic driver this morning and now I have to fork out the $1000 excess. Awesome. I could have purchased a pair of Powerblocks with that.

Friday, November 11, 2011

Press PR

- Press: 70/154 x 7(rep PR), 62.5/138 x 9
- Safety Squat: 120/264 x 15
- Weighted Chin: 20/45 x 8, 8
- Tricep Extension (from floor): 40/88 x 15, 12
- Core work
- Neck Harness: 24/53x4x40

Just as I was telling myself to accept a bit of strength loss while leaning out, I hit a nice little rep PR on the press. Pretty happy with this.

Safety squat bar was definitely a good purchase. At first I loaded up 3 plates and banged out a few reps but it felt significantly heavier than a regular low bar back squat with the same weight and it does pitch you forward a bit, so I took a bit off and completed the set above. After rep 12 or so I started to see stars, but in hindsight I probably wasn’t as close to failure as I initially thought and maybe could have gotten 20 reps or more if I had pushed myself. This was my first time ever using the SSB and now that I’ve used it I think you can really fucking push yourself and extend the set far beyond what you thought was possible. Next time I’m going to really destroy it.

I’ve decided that I just don’t like the FM approach to chins and would much rather smash two sets to failure once or twice a week. I know JP said if I was to do this it should be in lieu of one of my back variants, but I feel it should be alright and I’m willing to give it a go and find out for myself.

Wednesday, November 9, 2011

Bench plateau

- Bench: 100/220 x 6, 92.5/204 x 8 (+1)
- Rack Pull: 200/441 x 10
- Fat Gripz Barbell Curl: 30/66 x 15, 13
- Core work
- Neck Harness: 24/53x2x35
- Prowler: 8 x 20m trips in 10:00

It’s becoming quite frustrating benching 220 for 6 session after session. I’m not sure if it’s unrealistic to expect my bench to go up without my bodyweight going up, but I would be stoked if I just could just increase it 1 or 2 pounds a month, nothing crazy, just some small and consistent incremental gains.

First time doing the rack pull and it felt pretty good. Probably could have gone a bit heavier though.

Prowler was done with heavier weights today, up to about 280lbs I believe.

FM pushups and weighted chin ladders most days of the week, I don’t think I’ll bother logging them.

My safety squat bar was delivered today. I played around with it a bit this morning and am looking forward to hitting it properly on Friday.

Monday, November 7, 2011

Could have been better

- DB Seated Press: 64/141 x 9, 60/130 x 12
- Squat: 152.5/336 x 6, 110/242 x 20
- Steep Incline CGB: 50/110 x 12, 10
- Prowler: 8 x 40m trips in 10:00

I went a little too light on the DB seated press and smoked both sets.

Squats were a bit of a disaster. I was going for at least 8 but came way forward on my 7th rep and had to ditch the bar onto the rack. So I banged out a 20-rep set and accepted defeat. I just couldn’t really find my groove plus my erectors were still pretty fried from deadlifting on Friday. I also wonder if squatting 3 times a fortnight instead of twice a week is going to take some getting used to? I absolutely HATE not making my reps. It will be bugging me until I come back, make my reps and do what I should have done today.

Steep incline felt a bit weird.

Also I have been doing FM pushups and weighted chin up/pull up ladders throughout the week. I’ll start logging them from now on.

Friday, November 4, 2011

Monster fuelled

- DB Bench: 80/176 x 8 (+1), 70/154 x 10 (+2)
- Sumo Deadlift: 187.5/413 x 6 (PR)
- Seated Alternating DB Curl: 30/66 x 13, 11 (+3)
- Weighted Sit Up: 2 x 20
- Neck Harness: 24/53x2x35
- Prowler: 10 x 40m trips in 10:00



A good solid session. Wilso was back, I had my can of Monster and I was ready to give it hell.

Dumbbell bench felt good. I’m going to have to get several more pairs of smaller plates so I can do my best to microload these.

Deadlift was pretty good. The last two reps were legitimately fucking hard.

Prowler was, well, typical prowler - sickening and we managed to get a couple of extra trips in.

Wednesday, November 2, 2011

No sleep? No partner? No surplus?...No worries.

- Seated Press: 67.5/149 x 8, 60/132 x 10
- Squat: 165/364 x 5 (PR)
- Lying Tricep Extension: 40/88 x 12, 30/66 x 15
- Weighted Sit Up: 2 x 20
- Prowler: 8 x 40m trips



I really needed this today. I have been struggling with insomnia again and today’s session will go a long way in reminding me that I can still crush the weights despite not getting enough sleep; and that consequently does a lot to alleviate the sleep-anxiety responsible for the insomnia in the first place.

I am loving this powerbuilding stuff and I am excited to see what I can do when I'm eventually enjoying a caloric surplus again.

I'll say it again: fuck volume.

Monday, October 31, 2011

First day on new program

- GHR: BW x 3 x 10
- Shallow Incline Bench: 92.5/204 x 9 (+1), 85/187 x 8 (+2)
- EZ Curl: 40/88 x 13, 35/77 x 14
- Romanian Deadlift: 90/198 x 2 x 8
- Weighted Sit Up: 2 x 20
- Neck Harness: 24/53x4x35
- Prowler: 8 x 40m trips

A good session today. Just trying to determine appropriate weights for the prescribed rep ranges.

Saturday, October 29, 2011

It's prowler season

Conditioning: Prowler - 8 x 40m trips in 10:00

It's prowler season and I just got caught my first bout of the prowler flu.

Friday, October 28, 2011

New program next week

- Bench: 100/220 x 6 then 90/198 x 10
- Squat: 150/330 x 10 (rep PR)
- Weighted Chin: 10/22 x 2 x 12
- Weighted Sit Up: 2 x 20
- Neck Harness: 24/53x4x35



Crushed that squat today. Fuck volume.

Wednesday, October 26, 2011

Lifting alone

- Shallow Incline Bench: 92.5/204 x 7 followed by 80/176 x 10
- Sumo Deadlift: 185/408 x 6 (PR)
- EZ Curl/Tricep Extension Super Set: 35/77 x 3 x 10
- Weighted Sit Up: 2 x 20
- Conditioning: KB Swing/Burpee, 30 secs/30 secs for 7 minutes



I lifted without Wilso today. It was the first time lifting alone in several months and I must admit that I have definitely become dependent on a training partner to generate intensity.

Still managed a deadlift PR.

Monday, October 24, 2011

Not feeling it

- Seated Press: 67/148 x 2 x 5, 1 x 8
- Squat: 100/220 x 20
- T-Bar Row: 3 x 12
- Neck Harness: 24/53x4x35

I simply wasn't feeling it today. I had a pretty bad migraine that I couldn't get rid of. So I just did some seated press with Wilso and a light 20 rep squat set.

By the end of this week I will decide on a program and I will stick with it AT LEAST until the beginning of March next year.

Friday, October 21, 2011

Sweet

- Close Grip Bench: 96/211 x 2 x 5, 1 x 7
- Squat: 145/319 x 11 (rep PR)
- Pull Up: 50 total
- Dip: BW x 3 x 10
- GHR: BW x 3 x 10
- Weighted Sit Up: 2 x 20
- Neck Harness: 24/53x4x35



Close grip bench is definitely making my triceps stronger.

First regular squat in nearly two weeks and a 3 rep PR. The lesson: box squats allow me to work my squat without aggravating my knee too much WHILE making me more explosive out of the bottom.

Wednesday, October 19, 2011

400lb deadlift for reps

- Press: 76/167 x 3 x 3 (PR?) backed off with 60/132 x 8
- Sumo Deadlift: 182.5/402 x 6 (PR)
- EZ Curl/Tricep Extension Super Set: 35/77 x 3 x 10
- Conditioning: Sandbag Suicide Shuttle x 8 (45 second rest)



A fairly productive session today.

Press was the most I’ve ever pressed overhead.

However, I am reluctant to call it a PR as my calculated 1RM is still less than it was with my best set of 5 (163lbs). Can you really call more weight with fewer reps a PR if it equals a lower calculated 1RM? In my opinion: not really. For example, benching 225lbs for 5 and then benching 230lbs for 4 doesn’t really represent an increase in strength at all; in fact the latter has a lower projected 1RM.

Deadlift was definitely a PR. I could have gotten 8 reps or so, but even with the straps my grip was failing. I’m going to have to work on that.

Conditioning was pretty brutal.

Monday, October 17, 2011

Going through the motions

- Close Grip Bench: 95/209 x 2 x 5, 1 x 7
- DB Incline: 50/110 x 3 x 12
- 12’’ Box Squat: 135/297 x 3 x 5
- Weighted Chin: 20/44 x 3 x 8
- Weighted Sit Up: 2 x 20
- Neck Harness: 24/53x4x35

Saturday, October 15, 2011

The usual

Conditioning: KB Swing/Burpee, 30 secs/30 secs for 7 minutes

This was taken from JP’s new e-book “50 More Greyskull Approved Conditioning Workouts for the Modern Viking“

Friday, October 14, 2011

A good session

- Press: 75/165 x 3 x 3 backed-off with 60/132 x 8
- 12 Inch Box Squat: 132.5/292 x 3 x 5
- Chin Up: 50 total
- Dip: BW x 5 x 10
- Weighted Sit Up: 2 x 20
- Neck Harness: 24/53x4x35

Press was some kind sets across PR.

Those box squats are a whole another kettle of fish. With the pause on the box and without any stretch reflex it’s a hell of a lot harder. Not only are they going to allow my knee to heal but I think they are going to make my regular squat a lot stronger.

Wednesday, October 12, 2011

Wednesday

- Close Grip Bench: 94/207 x 2 x 5, 1 x 7
- Sumo Deadlift: 180/397 x 6
- Pendlay Row: 60/130 x 3 x 10
- EZ Curl/Tricep Extension Super Set: 30/66 x 3 x 12

Tuesday, October 11, 2011

Hike and a swim

- Conditioning: 11.6km hike in 2 hours and 20 minutes

Monday, October 10, 2011

Monday

- Press: 73.5/162 x 3 x 3 then caught a pump with 45/100 x 3 x 10
- DB Bench: 56/123 x 3 x 12
- 12 Inch Box Squat: 130/286 x 3 x 5
- Weighted Pull Up: 20/44 x 3 x 6
- Weighted GHR: 5/11 x 3 x 10
- Weighted Sit Up: 2 x 20
- Neck Harness: 24/53x3x35

Saturday, October 8, 2011

Friday, October 7, 2011

Not my best

- Close Grip Bench: 93/205 x 2 x 5, 1 x 8
- Squat: 162.5/358 x 5 (PR) backed off with 120/264 x 15
- Dip: BW x 3 x 10
- EZ Curl: 30/66 x 3 x 10



Squats weren't my best.

Wednesday, October 5, 2011

Tuesday, October 4, 2011

Pumps and a PR

- Press: 72.5/160 x 3 x 3 then caught a pump with 45/100 x 3 x 10
- DB Bench: 50/110 x 3 x 12
- Sumo Deadlift: 177.5/391 x 6 (PR)
- Squat: BW(190) x 40
- Weighted Chin: 20/44 x 3 x 6
- Weighted Sit Up: 2 x 20
- Neck Harness: 24/53x3x35



A good session considering I was hungover as fuck yesterday.

Got some heavy triples in on the press followed by a few pump-catching sets.

Deadlift felt like cotton candy.

Thought I’d have my first go at squatting body weight for max reps. I got to 40 and my upper and lower back was super fatigued, so I racked it. I know if I nut-up I can get 50 no problem.

Saturday, October 1, 2011

Saturday

Conditioning: Burpees 10 x 10 followed by 120 KB snatches

Friday, September 30, 2011

Not giving up

- Close Grip Bench: 92/203 x 2 x5, 1 x 8
- Squat: 160/353 x 6 (PR)
- Pull Up: 50 total
- Dip: BW x 5 x 10
- Weighted Sit Up: 2 x 20
- Neck Harness: 24/53x4x35



I came forward on rep 3 of that squat set and nearly lost my balance. I momentarily considered terminating the set but then said no-fucking-way, regathered my composure and proceeded to hit 6 reps. I was a bit pissed off and dissatisfied because of it, but Nick said I was being stupid and that I should be happy that I overcame an obstacle that could have easily put me off the rest of the set.

Wednesday, September 28, 2011

Wednesday PRs

- Seated Press: 62/136 x 2 x 5, 1 x 12 (rep PR)
- Sumo Deadlift: 175/386 x 8 (PR)
- EZ Curl/Tricep Extension Super Set: 35/77 x 3 x 10
- Weighted Sit Up: 2 x 20
- Conditioning: 200 KB Swings in 9:55



Early morning deadlift was a bit heavy and lockout was a tad difficult on the last couple of reps. Still hit 8 reps though damn it.

Monday, September 26, 2011

Another squat PR

- Close Grip Bench: 91/200 x 2 x 5, 1 x 8
- Squat: 157.5/347 x 6 (PR) shortly followed by 100/220 x 2 x 12
- Weighted Chins: 10/22 x 3 x 8
- Ring Push Ups: 5 x 10
- GHR: 3 x 10
- Weighted Sit Up: 2 x 20
- Neck Harness: 24/53x2x30



I'm doing a cycle of the "GSLP" for close grip bench in the hope of strengthening my weak point.

Another outright PR on the squat. My left knee is the sorest its been for a while. Might have to back off for a little bit soon.

Saturday, September 24, 2011

Burpees and KB snatches

Conditioning: Burpees x 10 x 10 followed by 100 KB snatches

Friday, September 23, 2011

Bringing It

- Seated Press: 61/134 x 2 x 5, 1 x 12 (rep PR)
- Squat: 155/342 x 6 (PR) shortly followed by 130/286 x 12
- Chins: BW x 3 x 10
- Dip: BW x 5 x 10
- Weighted Sit Up: 2 x 20
- Neck Harness: 24/53x4x30



I definitely brought it today. An outright PR on the squat and a rep PR on the seated press. And my waist is nearly down to 34 inches.

I realised a few things as a result of this afternoon's session. For one, I won't be starting 5/3/1 next week. And two, there is a lot to be said and even more to learn from JP's training philosophy.

Wednesday, September 21, 2011

Double BW deadlift for reps

- Press: 75/165 x 4 shortly followed by 60/132 x 10
- Sumo Deadlift: 172.5/380 x 8 (double bodyweight PR)
- EZ Curl: 35/77 x 5 x 10
- Conditioning: Sandbag Suicide Shuttle x 8 (45 second rest)



I hit a double body weight deadlift for 8 reps today. I probably had another two in me but my grip was giving way even with straps.

It looks like I will be starting 5/3/1 next week.

Monday, September 19, 2011

What to do?

- Bench: 100/220 x 2 x 3 and 1 x 5
- Squat: 152.5/336 x 1 x 6 (rep PR) and 120/264 x 1 x 12
- Weighted Sit Up: 2 x 15

My arms and elbows were still sore from Cindy so I didn't do much today.

I'm not really sure what I'm doing program-wise. My bench has well and truly plateaued but with summer coming I want to be looking fit and lean and therefore am not willing to drive progress by eating big.

I'm really keen to give 5/3/1 a good go, but I feel bad that I won't be lifting with Nick on Wednesdays. I'm considering sticking with a 3 day a week program, but I'm not sure what.

What to do?

Saturday, September 17, 2011

Cindy

Conditioning: “Cindy” (5 pull ups, 10 push ups, 15 squats) – 18 rounds in 20 minutes

This is the first Crossfit “WOD” I have ever done. The pulls ups were the hardest (I didn’t do kipping) and prevented me from getting a better score.

Friday, September 16, 2011

Not so dominant

- Bench: 105/231 x 1 x 4 (PR)
- Sumo Deadlift: 170/375 x 1 x 8 (PR)
- Squat: 152.5/336 x 1 x 5
- CGB: 60/130 x 5 x 10
- Weighted Sit Up: 2 x 15
- Neck Harness: 24/53x2x25



Not too bad, but not great.

Squats today just weren't happening. Felt super heavy for the first time in weeks. I was pretty tired after deadlifting. May eventually look at squatting just once a week. Probably have a go at 5/3/1 once university wraps up.

Wednesday, September 14, 2011

Flying solo

- DB Press: 50/110 x 3 x 8
- EZ Curl: 30/66 x 3 x 10 (1 min rest)
- Weighted Sit Up: 2 x 15
- Conditioning: 13 Down” Kettlebell (53lb) Swing/ Burpee Ladder in 8:26 minutes.

No Nick today.

Tuesday, September 13, 2011

Tuesday

- Romanian Deadlift: 70/154 x 3 x 10 (2 min rest)
- EZ Tricep Extension: 30/66 x 3 x 12 (2 min rest)
- T-Bar Row: 2 plates x 3 x 10 (1 min rest)
- Pushdown: 3 x 10 (1 min rest)
- Conditioning: 1.5 mile neighbourhood run with hills and shit in 9:43

Monday, September 12, 2011

Monday

- Bench: 93/205 x 5 x 5 & 75/165 x 1 x 12
- Squat: 140/308 x 1 x 14 (rep PR)
- Chin Up: BW x 3 x 10 (2 min rest)
- Weighted GHR: 5/11 x 3 x 10
- Ab Wheel Rollout: 1 x 50
- Neck Harness: 24/53x2x25



Squats felt a bit off today, despite the significant rep PR.

Friday, September 9, 2011

Yep

- Press: 74/163 x 1 x 5 (PR)
- Sumo Deadlift: 167.5/369 x 1 x 8 (PR)
- Squat: 150/330 x 1 x 8 (rep PR)
- Close Grip Bench: 80/176 x 3 x 8
- Ab Wheel Rollout: 2 x 20
- Neck Harness: 24/53x4x25



Yep. Today speaks for itself.

I have added close grip bench as assistance on Friday’s after chatting to Brent Kim. He is a helpful and cool guy.

Wednesday, September 7, 2011

Light day

- Bench: 83/183 x 3 x 5 (light)
- EZ Curl: 40/88 x 3 x 10 then 30/66 x 1 x 8
- Neck Harness: 24/53x2x25
- Conditioning: “13 Down” Kettlebell (53lb) Swing/ Burpee Ladder in 8:37 minutes

Tuesday, September 6, 2011

Just run

- Conditioning: 1.5 mile neighbourhood run with hills and shit in 9:56

I didn’t do any assistance stuff today.

Just run.

Monday, September 5, 2011

Huge rep PR

- Press: 64/141 x 5 x 5
- Squat: 137.5/303 x 1 x 15 (rep PR)
- Weighted Neutral Grip Chin: 21/46 x 3 x 5 + BW x 13
- Weighted GHR: 5/11 x 3 x 10
- Ab Wheel Rollout: 2 x 25
- Neck Harness: 24/53x4x25



I considered skipping squats today as I felt I might need a bit of a rest. But when my warm ups felt like cotton candy I decided to destroy 300lbs instead. Turned out to be a 4 rep PR.

Saturday, September 3, 2011

Hiking in Popran

- Conditioning: 11.6km hike in 2 hours and 20 minutes

I had another bout of insomnia last night and felt like absolute shit this morning but didn’t let it stop me from hiking through Popran National Park with my dad.

We did the Emerald Pool and Mt Olive circuit trail in pretty good time. It was awesome. Below is a picture of the Emerald Pool; can't wait to go back and swim in it.



Friday, September 2, 2011

Not too shabby

- Bench: 104/229 x 1 x 5 (PR)
- Sumo Deadlift: 165/364 x 1 x 8 (PR)
- Squat: 147.5/325 x 1 x 8 (rep PR)
- Weighted Dip: 22.5/49 x 3 x 10
- Glute Ham Raise: BW x 50 total reps
- Ab Wheel Rollout: 2 x 20
- Neck Harness: 24/53x4x25



Despite sleeping like shit last night we had a pretty good session today and I hit some decent PRs.

Bench was okay, but that last rep was a lot harder than I wanted it to be.

Deadlift went well and I will soon be pulling double body weight for reps.

Squat was another 3 rep PR. My calculated 1 rep max is at 404lbs which, while being slightly inflated, indicates that I’m around a double body weight squat.

I plan to continue taking whatever meagre strength gains I can get while taking my conditioning and athleticism to the next level while actually looking fit and impressive.

I am also looking at other programs, including WS4SB, some kind of 4 day upper/lower split as well as some set ups recommended by JP.

Wednesday, August 31, 2011

Sandbag suicides

- Press: 60/132 x 3 x 5 (medium)
- EZ Drag Curl: 30/66 x 3 x 10
- Ab Wheel Rollout: 2 x 25
- Neck Harness: 24/53x4x25
- Conditioning: Sandbag Suicide Shuttle x 6 (60 second rest)


Tuesday, August 30, 2011

Running again

- Romanian Deadlift: 67.5/149 x 3 x 10
- EZ Tricep Extension: 40/88 x 3 x 10
- T-Bar Row: 3 plates x 3 x 10
- Pushdown: 3 x 12
- Conditioning: 1.5 mile neighbourhood run with hills and shit in 10:08

My lower back decided to seize up a couple minutes into the run, so not only did I post a pretty average time but I was in agony the whole way. Although I haven’t run this distance for nearly 6 months so it’s not too bad considering.

Monday, August 29, 2011

Lethargic Monday

- Bench: 93/205 x 5 x 5
- Squat: 135/297 x 1 x 14 (rep PR)
- Weighted Pull Up: 24/53 x 3 x 5 + BW x 1 x 12
- Weighted GHR: 5/11 x 3 x 8
- Ab Wheel Rollout: 2 x 20
- Neck Harness: 24/53x4x20



Just another Monday. Not too bad considering how lethargic we felt today.

Saturday, August 27, 2011

Industrial estate hill sprints

- Conditioning: hill sprints x 8

I drove to the track ready to do some 400m intervals only to find that they are returfing it. So I found a good hill in the industrial estate on the way home and ran it until I felt sick. Looks like I won’t be doing any 100m sprints or 400m intervals until they finish the track.

Friday, August 26, 2011

Smoked It

- Press: 73/161 x 1 x 5
- Sumo Deadlift: 162.5/358 x 1 x 8 (PR)
- Squat: 145/319 x 1 x 8 (rep PR)
- Weighted Dip: 22.5/49 x 3 x 8
- Weighted GHR: 5/11 x 3 x 8
- Ab Wheel Rollout: 2 x 25



We fucking smoked it today.

Press was equal most I’ve ever lifted overhead.

I used straps on the deadlift and it made all the difference. There must be something about pulling double overhand that makes everything more efficient. I had at least another 3 or 4 reps in me.

Squat was a 3 rep PR and my knee feels great. Wilso is getting bigger and stronger every day and he is already busting out over 10 dead hang chin ups. Awesome.

Wednesday, August 24, 2011

Sore Calves

- Bench: 83/183 x 3 x 5 (light)
- EZ Curl: 42.5/93 x 3 x 10
- Neck Harness: 16/35x4x55
- Conditioning: hill sprints x 8

My calves are so fucking sore from jumping rope and now hill sprints.

Tuesday, August 23, 2011

Assistance

- Romanian Deadlift: 65/143 x 3 x 10
- EZ Tricep Extension: 37.5/82 x 3 x 10
- T-Bar Row: 3 plates x 3 x 10
- Pushdown: 3 x 12
- Conditioning: Jump Rope x 5 x 2 minute rounds (1 min rest)

Monday, August 22, 2011

Another Monday

- Press: 63/139 x 5 x 5
- Squat: 132.5/292 x 1 x 15
- Weighted Chin Up: 21/46 x 3 x 5 + BW x 1 x 13
- Weighted GHR: 5/11 x 3 x 8
- Ab Wheel Rollout: 2 x 20
- Neck Harness 16/35x4x50



Good solid session today. An equal rep PR on squats and I definitely had a few more in me. 300lbs for 20 reps doesn’t seem too far away.

Saturday, August 20, 2011

Jumping Rope

Conditioning: Jump Rope x 6 x 2 minute rounds (1 min rest)

I wanted to hit the track and run some 400m intervals but its too damn wet. So I jumped some rope instead.

Friday, August 19, 2011

Yep

- Bench: 103/227 x 1 x 5 (PR)
- Sumo Deadlift: 160/353 x 1 x 6 (PR)
- Squat: 142.5/314 x 1 x 8 (rep PR)
- Weighted Dip: 20/44 x 3 x 10
- Glute Ham Raise: BW x 3 x 14
- Ab Wheel Rollout: 2 x 20
- Neck Harness 16/35x2x50



Awesome.

I was having some issues with grip on the deadlift. It felt as though the bar was slipping out of my left hand. I may have to look at using straps soon.

Other than that everything was pretty good.

Wednesday, August 17, 2011

A typical Wednesday

- Press: 60/132 x 3 x 5 (medium)
- EZ Curl: 40/88 x 3 x 10
- Ab Wheel Roll Out: 2 x 20
- Neck Harness 16/35x2x45
- Conditioning: “13 Down” Kettlebell (53lb) Swing/ Burpee Ladder in 9:05 minutes.

Just a typical Wednesday. Kettllebell/Burpee ladder took a bit longer than usual as I with doing it with Nick.

Tuesday, August 16, 2011

T-bars and jump rope

- Romanian Deadlift: 62.5/138 x 3 x 10
- EZ Tricep Extension: 35/77 x 3 x 10
- T-Bar Row: 3 plates x 3 x 8
- Pushdown: 3 x 12
- Jump Rope: 3 x 2 minute rounds

Monday, August 15, 2011

Monday in the Gains Factory

- Bench: 92/203 x 5 x 5
- Squat: 130/286 x 1 x 13
- Weighted Neutral Grip Chin: 20/44 x 3 x 5 + BW x 12
- Glute Ham Raise: BW x 3 x 12
- Ab Wheel Roll Out: 2 x 20
- Neck Harness 16/35x4x50



Nothing spectacular today. Just doing what has to be done in the Gains Factory.

Saturday, August 13, 2011

Friday, August 12, 2011

Awesome

- Press: 72/159 x 1 x 5
- Sumo Deadlift: 157.5/347 x 1 x 5 (PR)
- Squat: 140/308 x 1 x 8
- Weighted Dip: 20/44 x 3 x 10
- Glute Ham Raise: BW x 3 x 12
- Neck Harness 16/35x2x50
- Ab Wheel Roll Out: 2 x 15



Another awesome session.

Press felt good. Deadlift was decent but I was a bit loose at the start of each rep, I have to remind myself to keep tight. Squat was great, virtually no knee pain and I could have easily set a rep PR but kept a few in the tank instead.

I have cut my daily calories by 250, will see how it effects body composition and performance.

Wednesday, August 10, 2011

At the park

- Bench: 83/183 x 3 x 5 (light)
- Incline Alternating DB Curl: 35/77 x 3 x 10
- Weighted GHD Sit Up: 5/11 x 3 x 15
- Neck Harness 16/35x4x50
- Conditioning: one 30 minute game of force ‘em backs

Tuesday, August 9, 2011

Gastro

- Romanian Deadlift: 60/130 x 3 x 10
- EZ Tricep Extension: 35/77 x 3 x 10
- Pushdown: 3 x 10

Despite having a sudden bout of gastro in the early hours of this morning, I was able to fit in some assistance work today while taking a break from essay writing.

Monday, August 8, 2011

Good times

- Press: 63/139 x 5 x 5
- Squat: 127.5/281 x 1 x 14
- Weighted Pull Up: 23.5/52 x 3 x 5 + BW x 1 x 12
- Glute Ham Raise: BW x 3 x 12
- GHD Sit Up: BW x 2 x 20
- Neck Harness 16/35x4x50



My new squat programming appears to be working well and the flat soled shoes and wraps have done wonders for my knee.

The GHR is coming along quickly now that I am getting used to the movement.

Let the good times roll.

Saturday, August 6, 2011

Friday, August 5, 2011

Fuckin' chargin'

- Bench: 102/225 x 1 x 5 (PR)
- Sumo Deadlift: 155/342 x 1 x 6 (PR)
- Squat: 135/297 x 1 x 8
- Weighted Dip: 20/44 x 3 x 10
- Glute Ham Raise: BW x 3 x 10
- GHD Sit Up: BW x 2 x 20



Today was just one of those days: a beautiful afternoon outside, fucking charging on geranium extract and caffeine while hitting PRs.

The last rep on bench was harder than I expected. I’m going to have to increase my calories slightly if I want to hit 103kg in a fortnight.

Deadlift was better: I kept tighter but it’s still something I am going to have to work on.

Squats were some of the best I have ever done. I wrapped my knees and my shin angle was more vertical than ever before: virtually no knee pain. I could have easily managed more reps but I don’t want to exceed 8 reps on Friday’s as I don’t want to be sore for Monday’s higher rep set.

There is video of Nicko hitting 105kg for a set of 8 with the Trap Bar. He is definitely growing.

And it’s my birthday tomorrow. After so many injuries and set-backs I am just savouring this peak before the next valley that will inevitably follow. Oh and I’m really happy with my body composition at the moment which is always a fucking plus.

Wednesday, August 3, 2011

Slow and steady

- Press: 58.5/129 x 3 x 5 (light)
- EZ Curl: 40/88 x 3 x 10
- Ab Wheel Roll Out: 2 x 15
- Neck Harness 16/35x4x45
- Conditioning: hill sprints x 7

Tuesday, August 2, 2011

Some assistance

- Glute Ham Raise: BW x 3 x 8
- EZ Tricep Extension: 35/77 x 3 x 10
- Pushdown: 3 x 12
- GHD Sit Up: BW x 3 x 10

Monday, August 1, 2011

Not Bad

- Bench: 92/203 x 5 x 5
- Squat: 125/275 x 1 x 12
- Weighted Chin Up: 20.5/45 x 3 x 5 + 10/22 x 10 + BW x 10
- Glute Ham Raise: BW x 4 x 6



Today wasn’t bad. I increased the volume dose on bench. I am going to hit the GHR every training session until I get my reps up as recommended by Jim Wendler (or maybe it was Dave Tate?).

Squats felt good but hard. I’m not sure if squatting once a week will prove enough stimulus to drive some kind of progress. My hip is still bothering me a bit and my knee is a bit tender. I am also reconciling myself to the fact that I may never reach a 400lb squat due to my knee and that is just something I am going to have to accept.

Current bodyweight: 85.5kg/188.5lbs. 11.5 more pounds to freedom.

Saturday, July 30, 2011

Less protein; more carbs

Conditioning: hill sprints x 7

After coming to the realization that I have been falling for some of the most ridiculous nutritional broscience available, I have made some changes to my diet.

I have also subscribed to Alan Aragon's monthly Research Review. This guy has studied biochemistry and therefore understands how the body actually works.

Friday, July 29, 2011

New GHR

- Press: 71/156 x 5
- Sumo Deadlift: 152.5/336 x 5
- Front Squat: 80/176 x 3 x 5
- Weighted Dip: 20/44 x 3 x 10
- Ab Wheel Roll Out: 3 x 15
- Neck Harness 16/35x4x45

I focused on keeping tight and taking the slack out of the bar when I pulled this afternoon. I had intended to film the set but the camera malfunctioned just before I started.

My Force USA Glute Ham Raise machine arrived this morning. It took me a little over 3 hours to assemble the sucker by myself. Well worth it. Now it’s only a matter of time until I have hamstrings like Mark Minichiello.

Wednesday, July 27, 2011

More hill sprints in the rain

- Bench: 82/180 x 3 x 5 (light)
- EZ Curl: 40/88 x 3 x 11
- Core work between lifts
- Neck Harness 16/35x4x45
- Conditioning: hill sprints x 6

Nick and I both had energy to spare today. We have both been hitting the neck harness with vigour and our yokes reflect this. We finished off a solid session with some hill sprints in the rain.

Tuesday, July 26, 2011

Assistance day

- Romanian Deadlift: 60/130 x 3 x 10
- EZ Tricep Extension: 35/77 x 3 x 10
- Pushdown: 3 x 10

From now on Tuesdays will be my assistance day. I will do RDL/GHR, tricep stuff and anything else that comes to mind.

Monday, July 25, 2011

Squatting again

- Press: 62/137 x 5 x 5
- Squat: 120/264 x 12
- Weighted Pull Up: 23/50 x 3 x 5 + 10/22 x 8+ BW x 8
- Ab Wheel Roll Out: 3 x 12
- Neck Harness: 16/35x4x45

I squatted today for the first time in three weeks. I squatted in flat soled shoes and kept my head down in an attempt to reduce the acuteness of my knee angle. They definitely felt and looked better and I am tempted to have one last go at progressing them on a 3x5 LP format. I’m not sure though and will just have to see how my knee feels once I continue squatting. My hip is almost completely better, with just a little bit of residual tightness.

Press felt a little too light which is good because I will be increasing the weight next volume day.

Saturday, July 23, 2011

Saturday night hill sprints

Conditioning: Hill sprints x 6

When you've found the recipe for happiness and awesomeness, you don't go messing with the ingredients.

Friday, July 22, 2011

Getting shit done

- Bench: 101/222 x 6
- Sumo Deadlift: 150/330 x 8 (rep PR)
- Weighted Dip: 20/44 x 3 x 10
- Front Squat: 60/130 x 2 x 6
- EZ Tricep Extension: 32.5/71 x 3 x 12
- Core work between lifts
- Neck Harness 16/35x4x45



I’ve got a new video format for my training. I will include multiple lifts for the day in the one video and categorise it according to date.

Once again, I know I shouldn’t have done 6 reps on the bench (and I nearly paid the price and missed it) and I swear it won’t happen again. I just felt like I had another one in me. Next intensity day bench will be an outright PR: fucking pumped.

Deadlift felt fairly heavy. After reading an Eric Cressey article on the sumo deadlift, I stopped trying to get my hips so low, which would inevitably shoot up to a more mechanically efficient height just before I pulled anyway. I thought todays looked a bit better than previous pulls but I think my form still has a way to go. Oh and we have to deadlift outside now as demanded by my dad.

I was able to do some light front squats today without any real hip pain which was good. Once I am back squatting regularly again I think I will front squat on Fridays and back squat on Mondays.

Wednesday, July 20, 2011

Running hills in the rain

- Press: 57.5/127 x 3 x 5 (light)
- EZ Curl: 40/88 x 3 x 10
- Pushdown: 3x10
- Conditioning: Hill sprints x 5 in the freezing rain
- Core work between lifts
- Neck Harness 16/35x4x45

I have been trying to make do without squats for the last couple of weeks. Today I tried out some barbell step ups. They didn’t agree with my lower back or knees at all.

I was also bidding on a second hand leg press/hack squat on ebay (it wasn’t in the best condition and had been modified) but ceased bidding once it went over $400 (if it hadn’t been modified I would have been willing to pay more). I am considering purchasing a brand new one if it means I can work around my injuries. Although it might not be a solution to my knee pain at all (in fact they may very well prove even worse for my knees) and in that case I would be wasting my money. So that has me thinking that I should save the money and spend less than half of it on GHR and strengthen the weak hamstrings that may be contributing to my possibly quad dominant knee issue.

Anyway my hip feels like it is improving so with any luck I will be able to squat next week.

Monday, July 18, 2011

Growing without squats

- Bench: 91/200 x 5 x 5
- Deficit Trap Bar Deadlift: 140/308 x 15
- Weighted Chin: 20/44 x 3 x 5 + 10/22 x 10 + BW x 6
- Ab Wheel Roll Out: 3 x 12
- Neck Harness 16/35x4x45

My legs literally gave way once I set the trap bar down after that 15 rep set. Nick and I are both hitting these hard until our hip injuries heal and we can squat again.

No post-work out junk food feed for me today. Just a 3:1 waxy maize and whey shake shortly followed by rump steak, sweet potato and broccoli.

No point being huge if you’re also dealing with an impending obesity crisis.

Saturday, July 16, 2011

Saturday

Conditioning: “13 Down” Kettlebell (53lb) Swing/ Burpee Ladder in 8:24

Friday, July 15, 2011

A solid session

- Press: 70/154 x 6
- Sumo Deadlift: 147.5/325 x 8 (rep PR)
- Weighted Dip: 20/44 x 3 x 10
- EZ Tricep Extension: 30/66 x 3 x 12
- Core work between lifts
- Neck Harness 24/52x20x4



A pretty good session today with Nick. Mitch’s absence was definitely felt but there was work to be done and we got it done.

An extra rep on the press just because I could.

Yep, the future is looking strong.

Wednesday, July 13, 2011

Last training session with Mitch

- Bench: 82/180 x 3 x 5 (light)
- EZ Curl: 40/88 x 3 x 10
- Pushdown: 3 x 10
- Conditioning: Prowler – 14 x 20m in 10:00
- Ab Wheel Roll Out: 3 x 12
- Neck Harness 16/35x40x4

Today was the last session lifting with Mitch before he heads back to New Zealand. We have had a fucking blast these past few weeks and I am feeling pretty sad about him leaving. I do have a new training partner in Nicko though so that's pretty exciting.

Monday, July 11, 2011

Frustration

- Press: 62/137 x 5 x 5
- Deficit Trap Bar Deadlift: 137.5/303 x 14
- Weighted Pull Up: 22.5/49 x 3 x 5 + 10/22 x 6 + BW x 6

My left hip is fucked again and I can’t back squat without pain, hence the trap bar deads today. I might be able to work in some front squats later in the week.

So very tired of injuries preventing me from increasing my squat.

Friday, July 8, 2011

A Special Day

- Bench: 100/220 x 6
- Sumo Deadlift: 145/320 x 8 (rep PR)
- Weighted Dip: 20/44 x 3 x 10
- EZ Tricep Extension: 30/66 x 3 x 12
- Core work between lifts
- Neck Harness 16/35x40x4

First up congratulations to Mitch for squatting 401lbs for a set of 5. I feel privileged to have been a part of it and to be best mates with someone as fucking awesome as Mitch. The atmosphere in the dungeon today was something special. I will have video up of the last couple of weeks training – including Mitch’s PRs - at the end of next week.

A PR on the deadlift for me today and a nice set on the bench for my first TM intensity day; I know I shouldn’t exceed 5 reps and I won’t in the future but I just felt like it today. All pretty insignificant compared to Mitch’s accomplishments mind you.

Wednesday, July 6, 2011

Knee woes

- Press: 57.5/127 x 3x5 (light)
- Pushdown: 4x10
- EZ Curl: 40/88 x 3x10
- Conditioning: Prowler - 20m x 20 in 10:00
- Neck Harness 16/35x4x40

So my right knee is getting worse again. It doesn’t look like I will be able run TM for squats at the moment. I will look at squatting once a week and also start foam rolling my quads/IT band and maybe look into Active Release Therapy. I might consider squatting in flat soled shoes too as opposed to my Do Wins.

Light day for my press today. Let’s hope the 220lb bench on Friday feels nice and easy for a set of 5. I really just want to start making some serious progress again.

Monday, July 4, 2011

First day on TM

- Squat: 130/286 x 5, 132.5/292 x 5, 135/297 x 5, 137.5/303 x 5, 140/308 x5
- Bench: 80/176 x 5, 82.5/182 x 5, 85/187 x 5, 87.5/193 x 5, 91/200 x 5
- Weighted Chin: 21.5/47 x 3x5 + BW x 12
- Core work between lifts
- Neck Harness 16/35x40x4

I transitioned my lifts to TM using the ascending set of 5 as recommended by Justin Lascek in his TM ebook.

Squats were a lot harder than they should have been due a sore left hip flexor. I really shouldn’t have done that ten rep set on Friday. I really hope the hip pain disappears so as not to derail my TM squats before they even begin. I’m fucking angry at myself actually for doing that ten rep set. High rep squat sets were responsible for fucking my hip up in the first place.

Nicko lifted with us for the first time today. He was really into it which was awesome.

Mitch and I are hitting up our first coached oly lifting session tomorrow. Sweet.

Current bodyweight: 84kg/185lbs. 15 more pounds to freedom.

Friday, July 1, 2011

Some serious intensity

- Squat: 140/308 x 5/5/10 (rep PR)
- Seated Press: 62.5/138 x 5/5/9
- Weighted Pull Up: 21/46 x 5/5/5 + BW x 10
- EZ Tricep Extension: 30/66 x 12/12/12
- Dip: BW x 10/10/10

Words can’t really describe the kind of intensity Mitch and I generated today (mostly Mitch though: check out his log for his 4 plate squat and 8 rep 160kg deadlift set).

I have been doing the ibuprofen protocol for the last 4 days and my knee felt almost brand new, so I knew I would be squatting today. I hadn’t squatted for nearly two weeks and I was a little unsure of where to start. But after Mitch’s unbelievably impressive show I put three plates on the bar and hit ten reps for a rep PR after a two week layoff and some serious DOMS from Wednesday’s deadlift session. Not too shabby.

My knee feels fucking great at the moment, so I will be starting Texas Method for everything next week. I have some kind of strain in my right tricep though, so hopefully it doesn’t get any worse as I was able to work through it today.

Wednesday, June 29, 2011

Bring on TM

- Bench: 100/220 x 5/5/4
- EZ Curl: 40/88 x 10/10/10
- Pendlay Row: 65/143 x 8/8
- Sumo Deadlift: 142.5/314 x 6
- Core work between lifts
- Conditioning: “13 Down” Kettlebell (53lb) Swing/ Burpee Ladder in 8:18
- Neck Harness 16/35x35x4

It has become pretty apparent that continual resets and AMRAP sets are no longer driving progress on my bench (and to a lesser extent my press). Therefore next week I will move both my press and bench to the Texas Method.

Oh and Mitch is a mastodon. Watch out for his 400lb squat this Friday in The Gains Factory.

Monday, June 27, 2011

Getting it done

- Press: 68/150 x 5/5/6
- Weighted Pull Up: 20.5/45 x 5/5/5 & BW x 10
- Pushdown: 4x10
- Prowler loaded with four plates – 20m x 12 in 10:00
- Core work between lifts
- Neck Harness 16/35x35x4

Today was the first day training with Mitch in The Dungeon (aka The Gains Factory). Lifting with someone equally as serious and determined is just so superior to lifting alone.

I have decided to start the 5 day ibuprofen protocol and I will be looking to resume squatting on Friday. I have also decided to squat just once a week and follow some kind of 4-6, 8-12 rep/set scheme and see if that is a bit easier on my knee.

Current bodyweight: 83.5kg/184lbs. 16 more pounds to freedom.

Saturday, June 25, 2011

Something different

I figured that seeing as though I won't be squatting on Monday, I would do something different and go for an 1.5 hour mountain bike ride with my dad. This one incline nearly fucking killed me.


Talk about leg swole.

Friday, June 24, 2011

Rolling with the punches

- Bench: 99/218 x 5/5/6
- Dumbbell Curl: 32/70 x 15/14
- Dip: BW x 10/10/10
- EZ Tricep Extension: 30/66 x 15/15
- Prowler - loaded with 4 plates – 20m x 10 in 10:00
- Core work between lifts
- Neck Harness 16/35x35x4

So I have decided to stop squatting until my tendonitis goes away. In the meantime I will try to push a heavier prowler instead; weather permitting. Then I will probably look at box squatting/learning to squat with more vertical shins.

Trashed my triceps today. Bench felt solid. I might even hit a PR before my next reset. Mitch arrives in the country tomorrow. Watch out for 3 weeks of big lifting and even bigger eating.

Wednesday, June 22, 2011

Decisions

- Press: 67/148 x 5/5/6
- Weighted Pull Up: 20/44 x 5/5/5 & BW x 10
- Sumo Deadlift: 140/308 x 6
- Core work between lifts
- Conditioning: “13 Down” Kettlebell (53lb) Swing/ Burpee Ladder in 8:14.
- Neck Harness 16/35x35x4

I have some decisions to make. The tendonitis/patellofemoral pain syndrome in my left knee is reaching a point where it is painful to walk up and down stairs in the days following a squat session. I am quite happy to work through it, but it’s pretty obvious that this will only lead to long term damage and potentially prevent me from doing a lot more than just squatting.

I then need to decide if I simply want to lay off squats until the inflammation in my knee goes away and return to squatting as normal, or if I should either learn to squat with more vertical shins or start box squatting. Then once my knee is better I can throw in some front squats (I figure the significantly lighter load will not aggravate my knee) along with the box squats. Or should I continue squatting with my current form and just reduce the frequency to once a week?

I am also considering switching to 5/3/1 for all of my lifts. I have run 5/3/1 before with very little success, but I believe this was due to following the 3 day template (not enough frequency) as opposed to the 4 day template. 5/3/1 would allow me to incorporate more swollertophy work and hopefully allow me to continue getting stronger, albeit slower. I just don’t know how much more strength I can gain on a linear progression without packing on a bunch of fat. In any case it would only be maybe another 10-20 lbs for all of my lifts (except for my weak deadlift which should follow an LP for a while to come) which would necessitate several resets anyway. So why not 5/3/1? I figure Texas Method isn’t really a viable option if I’m not squatting normally or if I am squatting with reduced loads.

Monday, June 20, 2011

A Lack of Sleep


- Bench: 98/216 x 5/5/6
- Squat: 152.5/336 x 5/5/5 (PR)
- EZ Curl: 45/99 x 10, 40/88 x 12
- Pushdown: 4x10
- Core work between lifts
- Neck Harness: 16/35x30x4 






Another session on the back of a poor night’s sleep. By the time I finally got to sleep it was 3am and then I was up at 8am to get to another day of my practicum – will be glad when that shit is over. Increased stress levels and a lack of sleep definitely aren’t conducive to growing. 

I am very disappointed with my bench, but I guess I just have to roll with it. 

Squats were pretty solid. As you can see in the video above, the 5th rep on the final set nearly just about fucking buried me. I think I lost a bit of tension or didn’t quite get enough bounce. 

Current bodyweight: 83kg/183lbs. 17 more pounds to freedom.

Sunday, June 19, 2011

A Retraction


I would like to retract the statement I made in the previous post concerning SV.

John went out of his way to rectify the situation by giving me a call this morning to apologise for what was all a typical instance of internet miscommunication. We both made some errors in judgement and I think we have both learnt from this experience as a result. A lot of people wouldn’t have taken the time to personally call and resolve the situation, but John did and I would like to thank him for that and I would like to apologise for my role in what should have been a non-event. 

John is a genuinely good guy and I will continue to support SV. 

I will continue running this blog alongside my SV log.