Bench for the first time months. Using it as a strength retainer during a cut.
100kg
3x5
3
3
Hit the up rights on both the failed sets. So went for a 6th set to get the same volume.
Also no spotter. So I went cautiously.
Got 5. JUST.
Pull ups (neutral grip)
3x5
4
2
Back totally gave in.
Tbdl low handle:
170
5
180
5,
180
10.
Then farmers walks followed by over head plate carries
Emom 20m there and back
FW 55kg
Plate
20kg
8 rounds.
Had Friday off.
Today was hiit.
100m sprint every 90 seconds. 8 sprints.
Brutal but it works.
So I missed Sunday off. Opps - I added it to my Strong man page but not here.
Log press - 85kg x2 x2. Then 65kg drop set. 5/6 reps.
Yoke - good day. Moved the 250 really well and the stood up under the 290 for 2x 20 seconds. That was hard.
Stone - got the 115 up to the platform and could have had it but I dropped it - it was one of those days where it was 50/50 if I was gonna drop it on my leg.
My arm was pretty torn up after this so called it quits.
Today (Tuesday)
Was going to be 5x5 squat but toally fucked it. I loaded 15’s not 10’s and rather than 165 I had 185 on the bar. I managed 2 reps. But this then shaged me for the rest of the work out.
Log press
5x5 with 65kg. 0 leg drive. Working the shoulders. I like this movement. Its better than OHP. Harder but better.
seated cable row - 4x10 with some weight.
Crap work out.
Bench was okay 100kg 5x5 missed the last rep. But hey - that’s life.
Trap bar deads were not great. I hit 180 for 5, was aiming for 200 5x5. I got to 200kg pulled it 3 times and gave up.
I think the super yoke and heavy squatting have taken it out of me. I called it quits there. I’m happy enough for the week. Log was good. Yoke was good. Squat were okay even though I didn’t do the right work out I still hit 180kg (405lb) for 1 I’m benching okay and i’m injury free. I got to be happy!
Not at home this weekend so gone to a pay as you go gym.
Has a log and farmers handle and sled. So events day today is:
Log max double/ triple then drop sets
85x2 x2
75x5
65x5
45x8
Farmers 15m turn and return. Kg walk each hand
30,
70
90
110
Arm over arm sled pull. No weight as there is comparison between gyms and sleds etc. 100kg here could be like 200 else where.
4 pulls of 10m accending weights.
And then pushed back straight afrer. Light leg work but CV none the less.
Tbdl
60
100
140
180
200
All x5
Viking press
23
43
53
63
All x5
75x5x5
Seated row
4x12 at 10.
Fast as possible. 2 rounds of:
20 lunges with 15kg sand bag
15 burpees
20 press ups.
7mins on the dot.
Was ment to do 4 rounds but couldn’t face the 3rd.
Bench
20 40 60 80 x5
100 4 set of 5, 1x7
Great bench session.
Squat
20, 60, 100, 140 x5
165x5
160 4 sets of 5
Edit - home for the gym so I can add some stuff.
Squat was “okay”. All 5 sets at or above 160. But the last few reps on sets 4 and 5 were a bit shallow. But its not a power lifting comp. They count. But the weight will not move up just yet.
I did a super set; bench with pull ups. 3 sets of 5. 1 set of 3.
Finished off with ticeps - just swapping over head extensions and push downs until it burnt. Then done another set.
Great session.
Recovery work out.
Btnp
30kg x10 x12 x15
Front squat & one arm row super set (time saver and pulse raiser)
90kg front squat
30kg row
Hardly raised a sweat but thats the point. Just wanna ease the doms and move the joints
So a strong man work out to add.
also worth noting 1st ever work out with a belt:
Log - 82kg - 1 set
Clean - Press - Press - Clean - Press - Press - Clean - Press.
-3kg but 3 more reps. Well happy with that.
Finger - 5 rep race. Done well.
Carry medley:
Farmers - 85kg / hand
Keg - 85kg
Duck walk - 60kg
2 times through. 3rd fastest in the group.
Stones
1 run
105, 115 both up
130 ALMOST - lipped it to the shelf. I “could” have fought for it - but stones are an injury waiting to happen.
Okay so here it is my plan / my goals:
I’m competing in an under 105kg Strong man show on the 7th of November. The events are:
180kg Axle Deadlift – race to 10 reps. 60 second max
75kg Log – race to 10 reps. 60 second max
220kg Yoke – 20mx2
100kg/200kg Farmers Walk – 20mx2
130kg sled pull – 20mx2
My plan:
I’m 108kg now. And I plant to compete in 10 weeks, at about 102-104kg. With no water loss for weigh ins. 102/104kg walking weight.
5x5 – 3 weeks (I’m on week 3)
Deload – 1 week (attack fat loss)
3x5 – 3 weeks
Deload – 1 week (attack fat loss)
1x5 – 3 weeks
1 week until the show in the 7th
My objective goals prior to the strong man show:
I’m close to lots of these. And I figure I can hit them all.
After the strong man show it will be fat loss until the new year. 6 weeks. I figure I will be sub 100kg. Maybe even 97kg ish. Which I’d be happy with.
There are no “objective” goals here aside from strength / size retention. And the plan is yet to be written.g
At the end of the year if I have:
Competed in the strong man show
Scored in all of the events (no 0’ed in any of them).
By closer to 95kg than 100kg.
So weight today was steady at 108kg. Not happy but lots of time to reduce my calories. I’ve started that today. 5 eggs on toast for breakfast, 325g of 10% mince and sweat potato mash for lunch and 200g of chicken with rice for dinner. I estimate 180g of protein and sub 2000 calories. I mean if I can’t lose fat on that I’m a fucking mutant.
Work out today was a bit hit and miss. I tried it at home and had issues with the bench. But even that was not a total loss.
Front squat 5x5 120. Considering 128 x 6 is my all time max I’m happy with that.
Bench]
106 x 5 - a new PR. But I dropped the weight to get another 4 sets of 5 and could not. My home gym is not bench friendly. I hit the uprights and it through me.
OAR - 3x12 with 36.
BW 107.6 today. So this is good. Its a whole 2kg off in 3.5 weeks. I’m aiming for low 107 or even 106kg for Monday AM.
BW 107.8 kg today
Mixed session today.
Deadlifts where not great. In fact they sucked. Had grip issues.
180 x 3
200 x 1 trap bar.
Switched to standard bar
180x3.
Log. Wanted to move the weight up from 65 to 75kg. On the weekend I managed 5 reps with 82kg I thought this would be fine.
75x3
75x3
65 x5 3 sets of.
Row
4 sets of 10 seated row with 10 plates.
All in all a bit of crap session. But I’m not too fussed. I’ve had 2 good session this week. A few days ago I hit 200kg for 5. And had more. This is the last workout before a deload. My dead lift is just all over body tired creeping in.
And my log - I set a log and bench PR this week. So I can not be too sad.
So I woke up at 107.0 today. I can (will?) be 106.something Monday AM.
I done a modified Southwood complex last night.
38kg bar:
8 cleans, 8 front squats, 8 presses
Then 6
Then 6
Then 4.
I added another round of 6 for “fun”. Really quick and enjoyable. Out for my little ones 8th birthday today. Got a day at a theme park. So I’m taking some cooked chicken so I don’t have to eat 15 sandwiches to fill me up.
Strong man tomorrow. Not my normal session - I’ll be training in the afternoon not with the lads. But regardless it will be productive.
I’m currently sitting at 93.4(ish) so if you lose 7 kg and I gain them then we can meet in the middle for the 200kg squat!
108.0 today as I woke up. But its been my sons BD weekend. And its been a bit shit for food.
I’ll not hit my 106.something goal. BUT I’m okay with this. Next Monday though.
109.4 going to bed. I will still be over 108 in the AM.
Proof that good all week and a bad weekend will not results in any significant loss of fat.
Inconsistency kills cutting and in my case gaining!
Keep pushing hard!
Yeah it was always something that was gonna trip me up. But I’m back in the distance hard now. 1/2 OMAD. So a tiny breakfast and lunch. With a massive dinner. I’m still eating 150g of protein a day. And getting 2000cals. But most of that is in a 1h sitting. It’s pretty intense
Day 1 of OMAD.
Took a short cut yo OMAD. You are supposed to take 1 week to move to OMAD. I ate 6 eggs for breakfast, 4 handfuls of peanuts at lunch and then monster dinner.
300g of chicken AND 300g of mince. 400g of potatoes and veg.
Felt sick after. Took about 4h before I could train.
Training.
Deload week. So weight down reps up
4x10
Btnp 50kg
Bench 70kg
Incline bench 50kg
Close grip press up
Then etsots front squat 90kgx3
3 mins / 6 sets.