Background:
Long distance runner
Greyskull LP for a year
Ran a volume thing I wrote myself then went back to running for about three months. Hit 160/180/105/75
Ran 531 for a few months after this, liked it. Took up Olympic Weightlifting and got injured (hips).
Rehab took a few months. Ran GZCL kind of stuff.
Goals:
180kg Squat
200kg DL
140kg Bench
Get big, around 100kg is where I want to top out.
Stay in somewhat reasonable cardio shape
Stats:
~135kg Squat
~150kg DL
~105kg Bench
~70kg OHP
90kg BW
6’1
Sleep:
02:00 - 06:30
Walked the dog and read a book
09:00 - 13:00
I blame staying out until 4am the night before. Hopefully I resettle into my usual 11 - 7 sleep pattern
Food:
Two meals so far. I generally abide by Jim Wendlers diet recommendations from Forever. Well worth reading.
Today’s lifting:
15:15 - 15:45
First day of the new “My hips don’t hurt anymore” routine
Squat:
120kg x3 - I want 120x6 next week
10 deep breaths
120kg x1
10 deep breaths
100kg x6
10 deep breaths
100kg x3
10 deep breaths
100kg x1
10 deep breaths
80kg x8
Lie down and wheeze
Pullups:
1x8, 1x5, 1x1 - Didn’t realise how gassed I’d be after the squats.
Rolling Tricep Extensions:
12.5kgx18, 12.5kgx18, 12.5kgx16
Upping the weight to 15kg next week.
-
Train Heavy
-
Don’t sweat the small stuff
-
Less can be more
-
Eat lots of food and sleep as much as you can
Today was Pull. I should be doing them Monday but I’m painting a house.
Going to Edinburgh fringe on Tuesday so I’m going to miss my push workout 
Sleep: 01:00 - 09:00
My excuse is it was a buddy’s 21st. Stayed up late talking shit.
Food:
Shake for breakfast, roast dinner around lunchtime, potatoes and cheese a few hours later, home cooked burger and salad for dinner. Ate two packets of crisps and some cookies tho. Should probably have some more self control with the crisps. I’m naturally a skinnier guy but I don’t think crisps do anything nutritionally.
Deadlift:
120kgx6
110kgx10
100kgx12
Really tough set. I’m finding deadlifts super hard to come back from after the injury. Especially off the floor. I tried mixed grip today and it helped with my starting position definitely. Goal next week is 120x8 and then I’ll start back with 130kg for whatever as my top set.
T-Bar Rows:
+60kg of plates x5
+45kg of plates x8
+30kg of plates x8
+15kg of plates x20
Trying to figure these out. They’re fun though and my lats are pretty sore rn.
Curls:
9kg x18
9kg x18
9kg x16
10kg next week!
If anyone’s thinking about vertical pulls, I do pullups on Leg day
- Train Heavy
- Don’t sweat the small stuff
- Less can be more
- Eat lots of food and sleep as much as you can
Today was Legs. Fringe was great, would recommend.
Sleep: 01:30 - 10:00
Flight was delayed
Food:
Shake for breakfast, made a great sandwich out of stuff from the fridge. Probably gonna hit it again before dinner and then walk the dog. I’ve been trying to cut crisps out of my diet and I find adding salt to my sandwiches really cuts that craving.
Squats:
120x4
120x1
100x8
100x4
100x2
100x1
80x1
Took ten breaths between each set. 100x8 was the toughest one tbh. My new belt is pretty nice though.
Pullups:
1x8
1x8
1x1
Rolling Tricep Extensions:
15kgx12
15kgx12
15kgx12
I think squats would have been better if I wasn’t so stiff from the plane ride.
BW is around 91kg rn but I’m going to say there’s a bit of water retention there.
- Train Heavy
- Don’t sweat the small stuff
- Less can be more
- Eat lots of food and sleep as much as you can
Yesterday I did some conditioning
Sleep: 23:00 - 08:00
Food:
Two eggs for breakfast, went running, came back and ate a cereal bar. Got lunch with my friends and some ice cream. Had some kind of braised chicken breasts and salad for dinner and ended up sharing a pizza with two buddies a few hours after.
Conditioning:
Did 5x100m sprints with 90secs rest. After that I did a slow jog for 10 minutes. Left knee really flared up after the first two sprints. I should probably take it easier considering I’m 30 kilos heavier than I was when I was really into running. I’m hoping to build up to something like 12x100m with 60secs rest.
- Train Heavy
- Don’t sweat the small stuff
- Less can be more
- Eat lots of food and sleep as much as you can
Today was Pull
Sleep: 23:30 - 03:30 >:frowning:
Read some of my book and walked the dog.
08:00 - 10:30
I’ve had some seriously bad sleep these last few weeks. I’m chalking it down to anxiety. I’m moving from a small community college of 2,000 students to a large university of ~20,000. Application process was long and I have a bad bout of imposter syndrome.
Food:
Shake for breakfast and some peanut butter sandwiches after I woke up. Gonna cook up some steak mince and rice soon.
Deadlift:
120x8
110x8
100x10
Really tough top set, shit sleep always interferes with my deadlift and squat the most. Super glad I dug a bit deeper and pulled out the two extra reps. My all time best at this weight was 12 reps so I’m a while from the top but I’m getting there.
T-Bar Rows:
Now that I’ve kind of figured out this exercise I was able to push it a bit harder than last week.
60kgx8 (Up from 60kgx5 last week)
55kgx8
45kgx10
Curls:
10kgx18
10kgx18
10kgx10
Had a really good upper body pump after this session. I’m “coaching” my little brother currently. Have him doing Candito LP with a lot of different exercises so he gets a bit more familiar with moving his body through space. His deadlift has really taken off, I think a background in rowing has made his back super strong. He deadlifted 85kg for 6x2 today and I’m super proud of him. I told him he easily had 140kg by the end of the year and he couldn’t believe it.
BW was 92kg this morning.
- Train Heavy
- Don’t sweat the small stuff
- Less can be more
- Eat lots of food and sleep as much as you can
Today was Legs
Sleep: 00:20 - 10:00
Set an alarm for 8:30 but must’ve been more tired than I realised
Food:
Shake for breakfast, protein powder, milk, oats, peanut butter, and frozen berries.
Squats:
120x5
120x2
120x1
100x10
100x5
100x2
100x1
Went straight home after as I have to meet my gf
- Train Heavy
- Don’t sweat the small stuff
- Less can be more
- Eat lots of food and sleep as much as you can
I did conditioning on Saturday.
3 rounds of:
100m sprint
12 prone rows
100m sprint
12 pushups
Yesterday was Pull. Felt pretty shitty, turned out I have a cold.
DL:
Top set was 125x3 which wasn’t great
110x5
100x8
T-Bar Row:
65kgx5
55kgx5
50kgx8
Curls:
10kgx18
10kgx18
10kgx18
Feel pretty upset about the last session. I tend to do this. It’s kind of started since the injury but I end up beating myself up and thinking I’m doing everything completely incorrectly. I even spent yesterday thinking about switching my training away from the big 3 because I’ve been lifting around 2.5 years and I’ve completely plummeted in strength.
I’ll push through this though. I have to stay consistent.
- Train Heavy
- Don’t sweat the small stuff
- Less can be more
- Eat lots of food and sleep as much as you can
Pretty sick today. I’m going to spend some time in bed and if I still feel like I’ve had a truck drive over my body I’ll skip the gym. I normally go in no matter what but I’m supposed to be hiking in Chemonix in a few days and I’d hate to be sick for that.
Felt much better today.
Sleep 00:20 - 08:30
Food: Toast, nutella before, meatballs in vegetable sauce and bread after
BW 93kg
Bench:
85kgx6
80kgx8
75kgx9
Seated DB Press:
15kgx9
15kgx9
15kgx9
Dips:
BWx9
BWx9
BWx9
Pushed myself out of that funk from Monday. I’m really examining why I have trouble with these thoughts and I’m trying to forgive myself for not achieving ridiculous progress.
- Train Heavy
- Don’t sweat the small stuff
- Less can be more
- Eat lots of food and sleep as much as you can
Sleep 00:00 - 09:00
Food: Toast, nutella, oats, banana, milk, peanut butter
BW 92.5-93
Squat:
120x6 - Really happy with this. Four weeks in and I’ve turned a 3RM into a 6RM. I felt like shit after rep #2 but by #4 I felt I could go on forever. Apparently forever means two more reps…
120x3
120x1
100x12 - This continues to be the hardest set of the day. I made very strange noises here. Reminds me of something @Th3Pwnisher said about not knowing what parts of a program are hard until you try it yourself. Looking at this thing on paper you’d think the topset is the really hard one.
100x6
100x3
100x1
Pullovers:
10kgx18
10kgx18
10kgx18
Prone Rows:
BWx12
BWx12
BWx12
- Train Heavy
- Don’t sweat the small stuff
- Less can be more
- Eat lots of food and sleep as much as you can
Reporting back:
I don’t know if it was the pullovers or the inverse rows but I have insanely sore forearms which are making my elbows ache. Not sure I’ll keep these exercises in