Week 38: Gym
Bench Press
100kg: 5x3
T-Bar Row
40kg: 3x10
Pull-Ups
BW: 5x5
Band Pullaparts
Blue: 3x25
Dumbbell Curls
12.5kg: 3x10
Bodyweight: 98.0kg
A rare upper body session, and it felt good. Unacceptable bodyweight though, not sure where that came from.
nice
Week 38: Gym
Trap Bar Deadlift
225kg: 1, 1
185kg: 3
Squat
100kg: 3
120kg: 1
100kg: 3
Single Handed Swings
48kg: 3x10
Pistol Squats
BW: 5x1
Bodyweight: 97.3kg
Reasonable session today. Thought I’d try squats and they were as expected.
@duketheslaya - thanks bud, hope you’re well
Week 38: Run
Run
3km in 18min 56sec
Bodyweight: 97.6kg
Week 38 - Summary
Bodyweight: 97.6kg
Training: 2x runs, 3x gym
Nutrition: Mediocre
This has been a good week for training - I am especially happy with my 5km time and the 230kg (507lb) farmers walk. However, my bodyweight has jumped up and I need to sort that.
Week 39: Hike
Hike
18km, two peaks, just over 6 hours
Week 39: Gym
Deadlifts
180kg: 7 - PR
Heavy Blob to Shoulder
60kg: 10x1
Heavy Bag
3x 1min rounds
Bodyweight: 96.8kg
Great session today. I decided to go for a rep PR on deadlifts and managed 7 reps with 180kg, although the last rep was an almighty grind. Then I shouldered this heavy blob thing that I haven’t seen at the gym before, using a kind of atlas stone technique - it really hammered my core. Finished with some heavy bag work for cardio.
Week 39: Simple and Sinister
Single Handed Swings
40kg: 5x10
Turkish Get-Ups
40kg: 5x1
Bodyweight: 97.2kg
Solid kettlebell session at home.
Continued
Bench Press
100kg: 5x3
Pull-Ups
BW: 10, 8, 6, 4, 2
I went to the gym later in the evening as I felt like doing more.
Week 39 - Summary
Bodyweight: 97.0kg
Training: 1x hike, 2x gym
Nutrition: not great
Fairly minimal training this week, but I’m happy with the deadlift rep PR and the kettlebell session. I’ll train more next week.
Week 40: Gym
Deadlift/Bench Press - Superset
180kg: 3x2
100kg: 3x2
Reverse Hyper
BW: 5x50
I felt a bit rough this morning and tweaked my lower back pretty badly during the warm up. I didn’t push myself on the deadlifts because I didn’t want to make it worse, but bracing hard meant that it wasn’t too bad during the sets.
Week 40: Gym
Press/Pull-Ups - Superset
40kg: 5x10
BW: 5x5
Pistol Squats
BW: 20x1
Heavy Bag
Stuff
Bodyweight: 97.4kg
I was a bit limited in what I could do today because of my lower back. I had planned to do trapbar deadlifts but it became clear during the warm-up that they were a bad idea. The pistol squats went pretty well though and the heavy bag stuff was fun.
Week 40: Conditioning
Run
2.4km in 15min 50sec
Farmers Walk/Blob Carry - Superset
100kg: 10x15m
60kg: 10x15m
Sledge Hammer/Heavy Bag Kicks - Superset
10x5/side
10x5/side
Bodyweight: 97.6kg
Good conditioning session. Lower back still rough.
Week 40: Gym
Single Handed Swings/Pistol Squat - Superset
Swings: 48kg: 5x5
Pistols: BW: 5x1
Bench Press/Deadlift - Superset
Bench Press: 100kg: 3x3
Deadlift: 180kg: 3, 200kg: 2, 140kg: 10
Neutral Grip Pull-Ups
BW: 15 - PR
Bodyweight: 97.3kg
Very solid session today, despite my lower back still feeling quite rough. I’m actually not sure if I’ve ever done a double with 200kg before (although it isn’t specially because I’ve managed 195kg for 4). The pull-up PR came out of nowhere, I just fancied giving it a go - my previous best was 13.
Week 40: Run
Run
2.8km in 18min 2sec
This was a nice little run, thought I was a bit faster but oh well.
Week 40 - Summary
Bodyweight: 97.4kg
Training: 3 gym, 2 runs
Nutrition: Mediocre
This week was fine. Hurting my lower back was annoying, especially as it took so long to recover, but it’s almost better now. My bodyweight has crept up into the 97s which isn’t acceptable. But the training went pretty well.
Week 41: Gym
Deadlifts
180kg: 5x1
Pistol Squats
BW: 10x1
Bench Press/Kettlebell Row - Superset
100kg: 5x3
40kg: 5x5
Press/Weighted Pull-Up - Superset
60kg: 5x3
+24kg: 5x2
Dips/Inverted Row - Superset
BW: 3x5
BW: 3x10
Bodyweight: 97.5kg
I trained deadlifts around midday and it was very lacklustre. I did the first single beltless and double overhand, the next three were beltless and mixed grip and the final rep was mixed grip and belted.
Next I went home and did some pistol squats but they felt rough. I usually do them standing on a box, which requires a bit less mobility, and doing them freestanding today seemed to put a lot of strain on my knees. After doing them my right knee feels pretty dodgy to be honest.
In the evening I went back to the gym with my friend and we did a good upper body session. The benching felt pretty smooth but the press was harder than it should have been.
Week 41: Gym
Trapbar Deadlifts
185kg: 5, 8, 10
Belted
Pistol Squats
BW: 10x1
On box
Blob to Shoulder
60kg: 10x1
Short rest
Bodyweight: 97.8kg
Great session today, that was some good quality trapbar work and the pistols felt smooth. Finished with blob-to-shoulder which seems like great training for when I finally get round to trying to lift some ancient stones.
Week 41: Stuff
Run
4km in 26min 22sec
Bench Press
100kg: 5,3,3,2
Kettlebell Rows
48kg: 4x5
Row
500m in 1min 42sec
Bodyweight: 98.0kg
I have decided to take a week off heavy lower body stuff to give my lower back a rest. I haven’t rowed in ages and it definitely showed! Bodyweight is too high.
Nutrition
My weight is climbing and my nutrition has been very loose recently, so I’m going to start following 3 basic rules to get things back on track: no snacking, no sugar and no caffeine. It will be easy to stick with and should be sufficient to reverse my recent fat gain. The caffeine one isn’t for fatloss, but more because I overdo it and it makes me tired and gives me reflux.