“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

Saturday, December 29, 2012



- Close Grip Bench: 95 x 5 x 5
- DB Row: 47 x 3 x 10
- Weighted Dip: 37.5 x 6, 27.5 x 10
- Barbell Curl: 3 x 5

Comments:

I’m going camping for the next 4 days so I thought I’d get my volume session done today, allowing me to still hit my intensity when I get back. I wasn’t expecting a very good session considering I only just did intensity on Thursday, but I crushed everything, with shorter than usual rest periods as well.
 

Friday, December 28, 2012



- Deadlift: 180 x 1, 190 x 1, 195 x 1, 170 x 8
- RDL (to floor): 62.5 x 3 x 10
- Abs & Neck
- Conditioning: Farmers Walk(120)/Prowler(84) x 5 in 14:02

Comments: 

Happy with my deadlift, feels like it’s getting back to normal. My wave cycle only called for 6-8 on the back off set so I stopped at 8, with a few definitely left in the tank. 

RDLs were done right to floor each rep, so essentially a SLDL but starting from the top. Doing them this way is a fuckton better than the way I had been previously doing them, absolutely murders the hamstrings. 

That strongman conditioning workout in the 35 degree heat was fucking bullshit. But as I lay on the driveway trying not to vomit, the following came to me: 

All the loneliness, the frustration, the rejection and isolation – training washes it all away, washes the slate clean, allowing you to face another day.

Thursday, December 27, 2012



- Press: 79 x 5 x 2
- Close Grip Bench: 101 x 7(PR), 92.5 x 10
- Weighted Chin: 35 x 6, 25 x 8
- Pushdown/Lateral/Curl: 3 x 10 


Tuesday, December 25, 2012



- Barbell Step Up: 72.5 x 5 x 5
- Power Shrug: 155 x 3 x 5, 140 x 10
- GHR: 5 x 3 x 10
- Abs & Neck
- Conditioning: KB(24) Swing x 200 in 10:51

Monday, December 24, 2012



- Press: 68 x 5 x 5
- DB Row: 52 x 5 x 8
- Weighted Dip: 36 x 8(PR), 26 x 10
- Barbell Curl: 3 x 5

Friday, December 21, 2012



- Deadlift: 180 x 1, 190 x 1, 160 x 12 (PR)
- Barbell Step Up: 70 x 5 x 5
- RDL: 60 x 5 x 10
- Plate Shrug: 3 x 20
- Abs & Neck
- Conditioning: Prowler 6 x 40m trips with 64kg in 9:28

Comments: 

My deadlift has been in the shitter lately, largely due to a complete lack of intensity and desire. That has now been rectified. I have pulled 170 x 10 which is arguably better than 160 x 12, however I looked over my log and I have never actually done 160 x 12, so I’ll call it a PR. I’m running a simple 9 week wave cycle for my deadlift, working up to a heavy single over-warm up, followed by a back off set. I also know that when I start squatting again my deadlift is going to skyrocket.