T Nation

Going Down Fighting!


Noticed the weather forecast for the next week, freaking hot again, bloody 39*C on Thursday which sucks, as I’ve organised for my class to go to the Adelaide 500 and they are super excited and we have to cancel if it’s over 35 due to Education Dept rules. Grrrr!

Fluff Day 2 of the week.

Close Grip Bench
20kg x8
40kg x8
60kg x8
80kg x8
100kg x8

EZ Bar Curls
30kg x8
40kg x8
50kg x8
60kg x6

Seated DB Curls
18kg x8 x8 x8 x8

Floor Skullcrushers
30kg x8 x8 x8 x8, 20 sec rest, ouch!

Underbar Tri Extension
BW X 8 x8 x8 x8
I quite like these

Cable Tri Pushdown
30kg X10
20kg x16

Cable Curls
20kg X10 X10 X10

Then some ab stuff!


Fairly easy one today, had Metallica cranked, then some old school ACDC, @mortdk would be proud.

20kg x5
60kg x5
100kg x5
140kg x5
180kg x5

Hip Belt Squats
80kg x12 x12 x12 x12

Standing BB Calf Fluff
140kg x20 x20 x20 x20

Romanian Deads
70kg x6
110kg x6 x6

Split Squats
Lots of sets of 5, after each other, fuck them!

Then some abs.


What weights do you use for 5s on Split squats and where/how do you load them


You are a man with great taste on the music. Give some Iron Maiden a blast next session, that always gets the buzz going. Great progress throughout your log man I have been having a nosy.


Thanks mate, Saturday which is squat day is good as everyone usually leaves the house so I crank the shit out of some metal, during the week is a different story as the family all start coming home, it’s cranked, just not as loud.


Lately I’ve just been doing them as a finisher, at the end of the session, so just bodyweight, after 3 sets of 5 my quads are on fire. Then I do a few more. I find flat on the ground if I lean forward a bit I really feel it, if doing Bulgarian with a foot raised I try to keep my shin vertical and that burns like crazy.


Great Music choice Luc :blush:


Sunday Morning Bench.

20kg x5
40kg x5
60kg x5
80kg x5
100kg x5 x5 x5

Incline DB Press
35kg X10 X10 X10

Parallel Bar Dips
+20kg x8 x8 x8

BB Pullovers flat on floor
30kg X10 X10 X10

Landmine Press
40kg x30

then abs


Spewing about today, freaking hot as fuck again, was meant to take my class to the Adelaide 500, but had to cancel due to the 40*C weather! I streamed it in the class still though .

On a better note my safety squat bar finally rocked up, after Toll fucked up the order, they delivered the pads the other day but not the bar and said it was delivered! The mob I got it from got on their case.
First impressions are it feels bloody good! Not sure how to utilise it in my sessions, I’ll probably use it as accessory after normal squats. Weight feels heavier unracked, but great on the way down, and depth is deeper, and that’s barefoot, only went to 140kg though.

SSB Squats
20kg x5
60kg x3
100kg x2
140kg x2
couldn’t resist it, so in place of OH Press

Arnold Press
18kg x8 x8 x8 x8

Side Laterals
18kg x8 x8 x8 x8

Rear Delt Cable Row
20kg x8 x8 x8 x8 x8

Behind Back Shrugs
110kg x8 x8 x8 x8

W Press
5kg X heaps

Front Raise to Side Laterals
5kg x20 x20


Sexy as


Yep, it’s a sexy looking bar!


I started to reply on how to use it, and ended up with a lot of bullshit.
I don’t know anything in some logs it’s used as the main lift others as you say as backoff/accessory set.
Nice bar… How do i convince the wife that I need a powerrack and a SSBar and a … fill in the blank.


Haha, just buy it, my first power rack I made out of scrap steel, then I scored the Powertec second hand for a good price. For the squat bar, I bought it for myself as a birthday present :+1:


It’s awesome. I think it depends on the SSB because some aren’t as good and have different degrees of camber.

Like the one at Doherty’s Brunswick is tough as a front squat. The SSB at Doherty’s Campbellfield is definitely easier and closest to high bar. So depending on which one you’ll have to some degree:

Great for beginners so your wife can start squatting

Shoulder friendly/sparing squatting

Greater quad focused squats

Greater upper back demanding squatting

Engrains better technique by punishing deviations more like hips popping up or chest falling pattern


Haha, yeah I liked it alot today. Will def use it as accessory stuff, more squatting the better I reckon.
The Mrs will love it, she’s been repping 60kg with the power bar.


Freaking sweat box in the garage again today, topped 42*C!

Close Grip Bench
20kg x5
40kg x5
60kg x5
80kg x5 x5 x5 paused

EZ Bar Curls
30kg x5
40kg x5
50kg x5
60kg x5

Floor Skullcrushers,
60kg x3
50kg x5
40kg X10
30kg x12
20 sec rest between sets, ouch!

Seated DB Curls
20kg x8 x8 x8 x8

Underbar Tri Extension
BW x8 x8 x8 x8

Standing Cable Curls
20kg x20 x20

then some abs


I am hearing you big fella, it was like a freaking sauna in the shed tonight just without the naked Swedish chicks !!




Freaking sweat box again, over 40*C once again! I sweat more than usual today, had drops of it everywhere, haha.

First session with the SSB, it’s a unique piece of kit, I quite like it. They def feel like a front squat with how high the bar is and the weight pushed forward.

20kg x5
60kg x5
100kg x3
140kg x3
180kg x3
200kg x3
nothing hard, focus on dropping into and popping out of the hole, felt good.

SSB Squat
140kg x5
120kg x5
100kg x5
120kg x5

Standing BB Calf Fluff
120kg x20 x20 x20 x20
with SSB, these felt better

Hip Belt Squats
80kg x8 x8 x8 x8

Romanian Deads
100kg x6 x6 x6 x6

Then abs.
Metallica live at Nimes blasting!


Tough looking workout bud, especially in that heat! That’s a lot of squatting, I’m sure that was hard to breathe in. Great choice with Metallica blasting.