It Ain't Much, But It's Honest Work

Training Logs
101

Alright another double update.

Yesterday
Strict press
65kg x 1

Pump work on press and rows

Good morning x goblet squats superset conditioning

Arms and abs

Today
Snatch grip deadlift
95kg x 14

Incline bench x row pump

Arms

Notes:

  • Annoyed with the strict press, didn’t get a double, no PR.
  • Massive PR on the snatch grip deads, added 5kgs to my 14 rep max
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102

Quick fire updates for weekend.

Saturday was a 7km run in about 52:45, sunday was sandbag work. I’m getting better at it.

103

Yesterdays training.

Squats
120kg x 5

BtN press ss rows

arms and abs

Notes:

  • Pretty confident i had another rep if i really wanted it, but 5 is already a big PR so just stopped there. Very happy with it.
104

Bench was busy yesterday, so incline dumbell bench it is.

Incline dumbell bench 30kg x 12

Incline dumbell bench ss chest suported row ss

Arms

Notes:

  • Felt pretty damn good, and it’s a PR. Feels nice considering I havent done anything about it in ages
105

Yesterdays training:

SLDLs
140kg x 4

Incline bench ss row

Arms and abs

Notes:

  • Huge PR, matches my regular deadlift PR and I’m repping 3pl8s. Very happy with that
106

Yesterdays training.

Strict press
65kg x 2

strict press ss with rows

good morning ss with goblet squats

arms and abs

Notes:

  • Got my revenge from last week, got the PR. Turned my 1rm into a 2rm
107

Training for last 2 days has been running, 2 5Ks, first one at 38:43 and second one at 36:28.

108

Sunday training was sandbags, mondays training was as follows.

BtN press ss with rows - pump work

Squats ss with dumbell pullovers

Arms and abs

Notes:

  • Was gonna try for PRs, didnt feel it, so just went for pump.
  • Squat superset still sucks, but it feels nice
109

Bench day yesterday. Didn’t feel like hitting anything heavy so just went for pump

Bench ss with rows

Front squat ss with stiff legged deads, 10 rounds

Arms and abs

Notes:

  • Bench gives a nice tiddy pump.
  • The conditioning superset still sucks, but it’s getting better
110

Didn’t feel like doing much yesterday, so I just went for EMOM deadlifts

SLDLSs
15-ish minute EMOM, 20 sets of 2
first 5 sets 90kg, rest was 2pl8s.

Arms and abs

Notes:

  • The EMOM didn’t feel half bad, defo got harder in the second half.
111

Bit lacking in updates, so training for past 3 days has been a bit chaotic.

Thursday:
Giant set,
strict press x 2, chest supported row x 8, good morning x 10, goblet squat x 5
12 rounds

Dips and assisted pull ups, pump work

arms and abs

Friday
Snatch grip deadlift:
100kg x 12

Barbell rows

Dips and assisted pull ups

Arms and abs

Saturday(today)
10 sets of sandbag to shoulder, over half of it doubles.

Sandbag carries

Notes:

  • Thursday giant set was quite rought, but I did enjoy it. No break between the rounds.
  • Big PR on snatch grip deadlift, plus repping 2pl8s feels good.
  • Improving on sandbags is always nice
112

Training updates, sunday was a long run, 7km in 52 smth minutes.

Yesterday
Squats ss with dumbell pullovers, 6 rounds

BtN press

Lat pulldowns

Arms

Notes:

  • things felt slow and weak.
113

Once again, late updates.

Tuesday:
Flat dumbell bench, pump work
Lat pulldowns, more pump work
Front squats ss with kettlebell swings, conditioning
Arms

Wednesday
5.25km run in 39:26

Thursday
SLDLs EMOM
90kg x 3, 20 rounds

Close grip bench
45kg x 10, 5 sets

Arms

Notes:

  • Tuesday was just a solid pump day, nothing crazy.
114

Some more updates bunch

Friday
Giant set:
strict press x 3, row x 8, front squats x 8, kettlebell swings x 8
10 rounds

Saturday:
5.25km run, 40:56

Sunday:
Sandbag work

Notes:

  • Giant set continues to be cash money, good mix of working muscles and overall body.
  • Running felt super slow
  • sandbags felt super heavy and slow, but I got it done.
115

Yesterdays training

Squats ss with dumbell pullovers
60kgs x 8, 15kg x 10
8 rounds

BtN press, 30s rest
30kg x 10, 8 rounds

Close grip lat pulldowns

Notes:

  • Squats felt pretty alright, I liked it. Nice quad pump.
  • No arms, was in a rush
116

Alright I’ve forgot to update for a few days, time for a quick run down.

Tuesday was
incline bench, 5 sets
barbell rows, 6 sets,
arms

Wednesday
SLDLs ss with front squats, 10 rounds, 30s of rest.
Dips ss with assisted pull ups, 3 sets.
Arms

Thursday, today:
Giant set:
strict press 42.5kg x 2
chest supported row 27.5kg x 8
good mornings 42.5kg x 8
goblet squats 17.5kg x 6
10 rounds

Dips ss with assisted pull ups,
5 sets

Arms

Notes:

  • Training this week has been pretty short.
  • The thursday giant set remains brutal and really effective.
  • I’m really feeling the cut and I want to eat again.
117

Few more updates today.

Friday was upper body pump day:
flat barbell bench ss with low rows
flat dumbell bench ss with barbell rows
arms

Saturday was sandbag work,
sandbag to shoulder and sandbag carries

Sunday was a run, 6km in 46:50

118

Double update.

Monday:
squats ss with dumbell pullovers, 8 rounds, no rest in between.

BtN press ss with chest supported row, 6 rounds

Arms and abs

Tuesday
Flat dumbell bench ss with barbell row, 5 sets of 10
front squats ss with SLDLs, 8 rounds, 20s rest inbetween

Arms and abs

119

Wednesday:
EMOM deadlifts, 105kg x 2.
26 sets, 20 mins.

Dips, assisted pull ups, sit ups giant set, no rest in between
5 rounds

Thursday
Giant set, strict press x 3, chest supported rows x 8, front squat x 8, kettlebell swings x 8. No rest between giant sets.
12 rounds.

Bench ss rows,
8 rounds, no rest between.

Arms and abs

Notes:

  • EMOM deadlifts remain awesome
  • Giant set is gold, really exhausting
120

Friday
Dumbell rows,
35kg dumbell for 4x10

Dips ss with assisted pull ups,
4 sets.

Arms and abs

Saturday:
Long run, 7km in 55:02

Sunday:
sandbag work,
sandbag to should and sandbag carries

Notes:

  • Dumbell rows felt good, I like them.
  • Run felt pretty good
  • Carries felt surprisingly harder than shouldering.