Saturday sparring

- Conditioning: Sparring - 5 x 2 minute rounds

Going skydiving tomorrow. Hell yeah.

Exciting times

- Close Grip Bench: 92.5/204 x 3 x 6
- Dip: BW x 3 x 12
- EZ Curl: 35/77 x 3 x 12
- Conditioning: Prowler x 13 x 20m trips with 163lb in 10:00 (alternating high/low handles)

Just a quick session to get back into the swing of things. Can’t wait to commence my 4 day split next week and start crushing shit again.

Fitter, faster and stronger for football come winter.

Back from Tasmania

I got back from Tasmania yesterday and it was one hell of a week. From the 400 year old forests of the Styx Valley to the summit of Cradle Mountain to the 10 hour hike with 30kg pack through the Walls of Jerusalem, the trip was one of the most significant and influential things I have ever done. It really humbled me and put shit in perspective.

So today was my first session since last Tuesday. I can’t remember the last time I took a full week (let alone 9 days) off all lifting, so I wasn’t sure how today would go. It turns out that the break did my body a world of good and I actually felt stronger than before I left. I made a concerted effort to eat plenty while I was away and make sure that I didn’t lose any weight as a result of all of the hiking we did.

- Deadlift: 160/353 x 2, 170/375 x 2, 175/386 x 2, 180/397 x 2 x 2, 120/264 x 10 (touch n go)
- Squat: 110/242 x 5, 120/264 x 5, 130/286 x 5
- Weighted Chin: 25/55 x 2 x 8
- Neck Harness: 24/53x2x50
- Ab Circuit
- Conditioning: Hill sprint x 5

Deadlift felt pretty good. Two more weeks on the TLA template until I max out and attempt a new 1RM.

Squats felt the best they have in months. That top set is the heaviest I have squatted in about 2 months, so I’m very happy with it.

Starting next week I will be lifting Monday, Tuesday, Thursday and Friday. I will be starting a second cycle of Steel’s Big Bench program, finishing my TLA deadlift progression and getting my 3x5 squat back up over 300lbs, after which I will progress both my deadlift and squat according to the TLA template.

Tasmania here we come

- Deadlift: 160/353 x 2, 170/375 x 2, 175/386 x 4 x 2
- Safety Squat: 105/231 x 5, 115/253 x 5, 125/275 x 5
- EZ Curl/Tricep Extension Super Set: 30/66 x 3 x 15
- T-Bar Row: 2 plates x 3 x 15
- Ab Circuit
- Conditioning: Prowler x 10 x 20m trips with 163lb in 10:00 (alternating high/low handles)

A pretty decent session considering the weekend I had.

Today will be my last post until next Thursday when I return from Tasmania.

Not the best start to the year

- Press: 65/143 x 5 x 5
- DB Bench: 64/141 x 3 x 12
- Weighted Pull Up: 25/55 x 2 x 6
- Neck Harness: 24/53x4x50

I ended up going out for NYE and it turned out to be a pretty big night/day. I was up for the better part of 36 hours; admittedly not the best decision I’ve ever made and one of the worst imaginable starts to a new year.

So today I just did some pressing and stuff and tomorrow I will deadlift and squat. Then it’s off to Tasmania.

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!

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.