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)

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.

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.

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.

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.

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.

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)

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.

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.

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.

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.

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 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.

Bushwalking and hill sprints

Conditioning:

- 1.5 hour bushwalk
- Hill sprints x 9

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.

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

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.

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.

Birthday hill sprints

Conditioning: hill sprints x 8

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.

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

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

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.