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DukeTheSlaya's Journey to Overhead Pressing Like a God

Unless it pops up on Facebook i dont check the new articles often. Now i have seen it though. @jamie1888 thanks! The lack of delt work or posterior chain work annoys me but i could add that in.

I’d have to change saturday to a different day as sometimes id be staying somewhere else ( its mandstory to leave the boarding house every nwo and then, also theres excursions sometimes)

which means two days training the same muscle groups in a row (thats easy doable for me, i recover very quickly)

Thanks for that massive list man, i had to look up a couple of those to see what they were.

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Hook grip ez

Muscle Up on rings and Jefferson Deadlift would work really well too

Although muscle ups on rings for reps are far from realistic

But it’d work!

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Massive list of options here Duke. Try not to let all they choice go to your head. Pick a few major ones to really focus on and program in some simple progression. Then use a mix of the others as accessories.
Keep it simple, work hard and most of all enjoy the journey.


This is the program i was planning on doing. ( im allowed to pick my own exercises so that suits me well) its also good for limited equipment.

@danteism’s program. this is just the first portion, theres two more phases yet to be tested/released.


Thanks man. I think having a barebones gym is good to cut out all the fluff and really focus on the main stuff.

What exercises are you planning on doing?

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Thats yet to be determined. I start at the boarding house on tuesday so it depends how much weight plates there is.

When i had a brief tour their didnt seem to be enough for deadlifts . If there isnt it will be something like suitcase deadlifts/ one arm deads for my deadlift movement.

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Hey Duke
Settle in at the Boarding School, learn the routines over the first week or two.
Just go to the gym every other day or three. Work out and when you’re settled you are ready to lift. You’ll by then know what equipment you have.
You’re going to have a great time there, I’m sure.


Yeah whilst im settling in il just be going to the gym a few times a week, iv lost almost 7 kg so far since I’ve been out of the gym so i plan on regaining my strength and weight then start from there.

@mortdk i cant wait till i start actually. Im heaps excited man!


Try Reeves Deadlift, it’s hard as hell

Duke, you keep this positive attutude through life and the ceiling is the limit. People that are positive are infectous. Everyone will want to help you succeed. Keep it up man, you’re doing it right.

Sounds like you’re in a very good place at this boarding school. Take advantage of it and get everything out of it you can.


I was thinking those as well. Looks very good for building the grip and back.

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@IronOne Thanks brother!


Me just mucking around. I thought i could make it to the top but apparently not.


Awesome, now you have a tangible goal: make it to the top of the silo without using your feet. You know what the goal is, you know how to achieve it, now you just have to get after it!



Got to the Residential college yesterday and today was first day at my new school. Year 11’s going to be a breeze. Im doing Maths,English,Business,Sports coaching, Health studies and physical education studies.

The “Residential college” -apparently its not a boarding school, im just staying at a place across from the school. Anyway its pretty lit. Lots of food and get dessert and afternoon food and knew a few people there already. Pool and games rooms and ping pong etc and excursions and yeh good time with mates and focusing on studies and getting gains.

Thanks to the people who have been here in this log and hope to see you in the next one for a hopefully better log.

End of Log///

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