T Nation

Going Down Fighting!


Hell yeah, we have a Barossa Meat place right near our house, I will def have to go back there for a treat in the Xmas holidays. It’s like a mini supermarket just full of meat!
I usually just get the best stuff I can find at Aldi (which is surprisingly good) while doing the weekly shopping as we grab a few kg of steak and mince each week, and that’s just for me :+1:


Gotta go to a bloody wedding later today, grrr! I was at least looking forward to a steak or something, but just found out from the Mrs that it’s finger food plates or something. Might take my car and put the fridge in it with some decent food to last me.
On another note,I’ve been eating bloody clean but can’t get my gut to budge. So for past week I’ve jumped on the intermittent fasting bandwagon and I have to say after surviving the first day of being bloody beside myself hungry in the morning, it’s been ok, and I’ve lost a kg. I’ve actually eaten more though, cos once I eat, I’m starving for the rest of the day!

20kg x5
60kg x5
100kg x3
140kg x3
160kg x3
180kg x3

Hip Belt Squats
80kg X10 X10 X10 X 20

Standing BB Calf Fluff
180kg x15
160kg x15
140kg x15
120kg x15

Cable Pull Throughs
30kg x8 x8 x8 x8

Donkey Calf Raise
40kg x30 x30

Then a heap of landmine Russian Twist and band crunches


Nice little workout there. Are you doing any hard conditioning as well as the lifting.
Maybe a couple of WODS a week might help fire up the metabolism.


I do a ton of walking, that’s it!


Maybe it’s time to mix it up and do something high intensity.


Yeah I’ve thought I should, I used to do a ton of carries and sled drags plus smashing the sledgy on a tyre.


I’ve been curious for a while about what kind of program your running? What is it?


For now, main lifts are based on 5/3/1, without Bench, just doing OH and going on feel and recently added block Pulls for main lift on back day.
Then a heap of fluff for assistance, mix of heavyish and high rep light fluff. Have been running this for past year and enjoying it.


Went to a wedding yesterday,no proper meals which was fucked, a heap of finger food things that I couldn’t eat! I was starving! I should have loaded up my car fridge!

OH Press
20kg x8
30kg x8
40kg x8
50kg x8
60kg x8

DB Press
40kg x6 x6 x6 x6
am loving these!

Close Grip Bench/reverse band
120kg x6
110kg x6
100kg x6 x6

DB Fly
15kg x20 x20

OH Cable Tri Extension
20kg x8 x8 x8 x8

Cable Pushdown
20kg X 20 x20

And the usual shit ton of band Pullaparts

Disturbed cranked for motivation! Get down with the sickness!


I was worried that at 120kgs, you were carrying too much weight and was just about to advise you to moot a strategy that could help you shed of some of the weight. Good to hear that you are already working on it and you are now 97kg. I am also impressed that you are already pulling 180 kg and you are looking forward to pulling 200kgs. Good progress man I wish you the best.


Well Luc squats over 200 kg and his best pull is beyond 220 kg if my memory serves me right.


Thanks @arose2018 and @mortdk

This was about 6 years ago, but I was around 115kg, I’m now between 100-105kg. Right after these PB,s I finished uni, had a massive career change and barely lifted for 4 years until this time last year when I though fuck it!
My best pull recently is 220kg easily, and 270kg from blocks. I reckon I’m good for around a 215-220kg squat at the moment heading into my 41st birthday. Although I very rarely test absolute maxes and I’m not too fussed about it as I don’t plan on competing again, it’s just a battle against myself




I was a fat fucker! I look and feel much better now.


More in the tank on that 250. :ok_hand: same with squat too! Should have done another rep


I thought that at the time. The 250 felt easy. And for the squat I did 220kg for a double and 200kg for an easy 6 in the same session


Some nice lifts mate

Getting close to former glory? Lol


Massive…ly unhealthy and shit Wilkes lol


Wow. So much shit on over last couple of weeks,lifting has been erratic! 1 more day, then 6 weeks off work, woo hoo! Contract for next year is sorted at work so I can spend the holidays without worrying!

70kg x3
110kg x3
150kg x3
190kg x3
150kg x3
110kg x3
all reps focus on speed off floor, all easy as fuck!

DB Arnold Press
15kg X10 X10 X10 x15

Side Laterals
15kg X10 X10 X10 X10

Rear Delt Cable Row
20kg x12 x12 x12 x20

EZ Bar Curls
45kg x8
40kg x8
35kg x8
30kg x8

Seated DB Curls
15kg X10 X10 X10 X10

Standing Cable Curls
35kg x8
30kg x8
25kg x8
20kg x20


Shit, that’s alright.
I only get 3