Tough deadlift session

- Deadlift: 140/308 x 2, 160/353 x 2, 170/375 x 2, 180/397 x 2, 190/419 x 4 x 1, 140/308 x 10
- Weighted Pull Up: 25/55 x 3 x 6
- DB Row: 27/60 x 3 x 12
- Conditioning: Prowler x 12 x 20m trips with 163lb in 10:00 (alternating high/low handles)



This was a pretty tough deadlift session. It was the second last week on Steel’s TLA progression before I attempt a new 1RM next week. The first single with 420 was okay, the second a little slow to lockout, the third the fastest and the fourth not too bad. At this stage I will consider it a victory if I can hit 200kg/440lbs next week as, even though this was my estimated 1RM that I am supposed to exceed by 5%, I have never actually pulled any heavier than what I did today. And if I can hit anything above 200kg it will be a HUGE bonus. If I do only end up pulling 200kg next week, I will simply run through the progression again using 200kg as my 1RM for the second time and then expect to actually beat that by 5 or 10 pounds, like I was supposed to this cycle.

I had planned on doing a few sets with the safety squat bar but my back was pretty fried so I played it smart and gave it a miss.

Feeling good

- Bench: 94/207 x 5 x 2, 71/156 x 10
- Press: 60/132 x 3 x 6
- DB Curl: 34/75 x 3 x 10
- Dip: BW x 3 x 12
- Neck Harness: 24/53x4x50
- Ab Circuit

First day of my second cycle of Steel’s Big Bench program. I only rested about 2 minutes between bench sets. Everything felt pretty good.

I’m going to press after bench on both Monday and Thursday for a few sets of 6 or 8, nothing too heavy, just to get some work in on that while I focus on my bench again for the next 5 weeks.

No conditioning today as that will only be done when I don’t have to squat or pull the following day (ie: Tuesday, Wednesday, Friday and Saturday).

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.