T Nation

Going Down Fighting!


Haha, yep, it’s a cunt of a thing! It’s so freaking overgrown, runs all down our back fence and up the side between our pergola and side fence, some bits of it are over 3m high, I’ve ripped a heap out, just have the stumps, but fuck me, there’s a lot of it!


Could you get rid of it?


Yeah getting rid of it slowly stuffing the green waste bin, and the neighbours, plus trailer loads every other week for the free green waste joint but it’s only open each fortnight.


Well, I felt like shit yesterday, pretty much layed around, did a bit of painting on the pergola, that’s it, I’ve diagnosed myself with Soft-cock-itis! So enough of that…

Have decided to just run the numbers for 5/3/1 for main lifts, see how that goes, none of the confusing Jokers and stuff, just keep it simple! Plus all my other accessories, seems to be working, filling out shirts.
Oh, and OH press in place of bench, and behind Neck Press on OH day, flat bench can go and fuck itself for a while!

Fluff day today!

Behind Neck press

20kg x8
30kg x8
40kg x8
45kg x5
50kg x5
55kg x5

Arnold Press
15kg x8 x8 x8 x8 slow

DB Side Laterals
15kg x8 x8 x8 x8

Standing Cable Rear Delt row
20kg x12 x12 x12 x12

Rear Delt Cable Fly
7kg x20

EZ Bar Curls
35kg x10 x10 x10 x10

Seated DB Curls
15kg x8 x8 x8 x8

Cable Curls
10kg x30

Bit of a mix of Pantera, Judas Priest, Metallica, Motorhead and others for motivation!


Squats felt like a warm-up today, all smooth clean reps. Didn’t even have to put my belt on, I only Chuck it on @180kg usually. With the 531 % and reps for main lifts, at least it gives me something to shoot for instead of just pissing into the wind and going on how I feel :+1:

20kg x5
60kg x5
100kg x5
120kg x5
140kg x5
160kg x5

Standing BB Calf Fluff
160kg x15
140kg x15
120kg x15
100kg x15

70kg x3
110kg x3
150kg x3
170kg x3
150kg x3
110kg x3
focus on speed and tension

Landmine Hip Belt Squats
100kg x10 x10 x10 x10

Donkey Calf Raise
40kg x38 x20

Landmine Russian Twist x heaps

Lying Bench leg raise x heaps.

Seemed to take alot longer than it should, hmmm! Had System of a Down cranked for motivation!!!


Starting to get hot over there?


Yeah, it’s around 30*C. I was just out the back painting the pergola, I thought it was freaking hot! Had a massive female red back jump out one of the rafters while I was up on the ladder with my head right near the sucker! I nearly fell off the fukin ladder, haha.


Remember, spiders are more scared of us. I don’t know how true that is though :scream:


that’s one mighty session. squat 160 x5, dl 170x3


Haha, so they say. The bugger hit my arm on the way down too! I’m not too fussed by them but don’t wanna have my head that close to them, and the biggest white tails I’ve ever seen. I sprayed them all yesterday, squashed a few big suckers, pressure cleaned it just over a week ago, and they just keep coming back!


Haha, 160kg for 5 is really a warm-up for squats, next week it gets better :+1:


Ha ha I was just thinking that. Those squats and deads would barely make you break a sweat. :wink:


Light one today, 531 for OH Press instead of flat bench, fuck bench!

OH Press
20kg x5
30kg x5
40kg x5
45kg x5
50kg x5
55kg x5

Flat DB press
30kg x8 x8 x8 x8

Close Grip Bench
60kg x12 x12 x12 x12

Incline BB Press
60kg x8 x8 x8 x8
I really need a proper fid bench, a block of wood under my flat bench is just slightly dodgy!

DB Fly
15kg x20 x20

OH Cable Tri Extension
10kg x20 x20

Tri Pushdown
10kg x20 x20 elbows out a bit instead of right next to my body


Bailed early on today’s session, feeling shit, breathing is shit, it’s been windy as fuck past few days, heaps of shit in the air and my asthma has been crazy.

Block Pulls
70kg x3
110kg x3
150kg x3
190kg x3
210kg x3
190kg x3
150kg x3

Standing BB Shrugs
150kg x8 x8 x8 x8

Behind Back Shrugs
110kg x8 x8 x8 x8

Bent Over BB Rows
70kg x10 x10 x10 x10 light as a feather


hope it goes away soon! do you take anything to help it?


Thanks mate, I take a preventer and Ventolin. It’ll be fine, jjust sucks getting puffed and wheezy so easily. 190kg on the bar should feel easy :+1:


The sludgy muck in my chest is slowly exiting the building! Got a session in today which felt bloody good, have been flat all week at work. Might try and sneak in some squats tomorrow arvo, between work and leaving for the airport, hmmm! It will be tight!

Behind Neck Press
20kg x8
30kg x8
40kg x8
45kg x3
55kg x3
60kg x3
all the triples, extra slow and paused.

DB Arnold Press
17kg x8 x8 x8 x8

DB Side Laterals
17kg x8 x8 x8 x8

Cable Rear Delt Row
20kg x12 x12 x12 x12

DB Rear Delt Fly
5kg x30

EZ Bar Curls
35kg x8 x8 x8 x8

Seated DB Curls
17kg x8 x8 x8 x8

Cable Curls
20kg x20


Chase that PUMP