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 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.

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.

Burpees and KB snatches

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

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.

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.

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?

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.

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.

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

- 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

- 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.

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.

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

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.

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.

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.

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.