I occasionally swim. Mainly for a little extra time spent moving, and very rarely anything tough or really paced. I basically consider it active recovery.

**Breaststroke**

100m long course x 5

I occasionally swim. Mainly for a little extra time spent moving, and very rarely anything tough or really paced. I basically consider it active recovery.

**Breaststroke**

100m long course x 5

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**Front squat**

*Sleeves on*

Bar x 3

70kg x 2

100kg x 2

*Belt on*

125kg x 2

142.5kg x 2

160kg x 2

170kg x 2 - 5kg comeback PR and probably up around my all time bests

**Paused deadlifts** - pause off floor

*Double overhand*

100kg x 1

140kg x 1

180kg x 1

*Belt, hook*

205kg x 1

230kg x 1

242.5kg x 2

**Deficit pulls** - 1 inch, no pause

242.5kg x 2

**SSB good morning**

*Beltless*

110kg x 8

130kg x 8

150kg x 8

150kg x 8

**Prowler bear crawls**

40kg x 15m

80kg x 15m

120kg x 15m

160kg x 15m

200kg x 15m - tore the sole of my shoe off

**Prowler reverse drag**

200kg x 15m

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**Floor press**

Bar x 2

50kg x 2

70kg x 2

90kg x 2

105kg x 2

115kg x 2

125kg x 2

**Chins** - semi neutral grip

BW x 3

BW x 3

+6.3kg x 3

+6.3kg x 3

+11.3kg x 3

+11.3kg x 3

+16.3kg x 3

+16.3kg x 3

+11.3kg x 3

*Drop to*

BW x 3

BW x 4 - pause and stretch at bottom, pause at 90°, pause at top, pause at 90°

**OHP**

Bar x 5

40kg x 5

55kg x 5

65kg x 5

70kg x 5

65kg x 6

Ss/ **Facepulls**

40.5kg x 15

45kg x 12

49.5kg x 4 x 12

**EZ Bar french press**

34kg x 12

39kg x 12

39kg x 12

39kg x 12

Ss/ **EZ bar curls**

34kg x 10

39kg x 8

39kg x 8

34kg x 12

**Parallette pressups - narrow grip**

BW x 10

7.5kg chain (partial deaload in bottom) x 10

15kg chain (partial deload in bottom) x 10

*Drop to*

BW x 5

Ss/ **Cable rear delts**

9kg x 3 x 10

In the interests of giving my elbows a wee rest, and also cos I got my COVID booster 20 minutes before this (sore delt) I didnt do anything particularly rogue with the accessory work today.

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I feel knackered.

Primarily cos of an absolutely exhausting work week with some shoddy sleep.

Got out of bed no earlier than half 10 the last couple of days, and it took me 3 hours to leave the flat this morning - eventually just bit the bullet and decided to get moving and went for an aimless walk.

Feel a lot better for it!

3.3km kayak on the Swan River this morning.

Windy. Choppy.

Need to do a bit more of this as I’m kayaking 20km in the open ocean alongside some swimmers at the end of Feb.

**Low bar**

*Sleeves*

Bar x 3

70kg x 3

105kg x 2

*Belt*

140kg x 2

175kg x 2

195kg x 8 x 2

8 work sets done in 18 minutes

**GHR**

None with warm up deads - I forgot again

BW x 3

5kg x 3

10kg x 5 x 3

BW x 3

Ss/ **Deficit deads** - 2 inch

*Beltless*

100kg x 3

140kg x 3

175kg x 8 x 3

Last 3 sets of GHR I moved the pins and pads around to a slightly harder position - I’ll continue to work on strengthening that setup for a bit. In a couple of weeks I won’t be supersetting them with speed pulls anymore and I’ll probably stop loading them and do more reps.

**Hip thrusts**

175kg x 4

195kg x 4

205kg x 5

**Knee extensions**

10kg/side x 4 x 15-20.

Ss/ **Pullthroughs**

40.5kg x 15

54kg x 15

67.5kg x 15

76.5kg x 15

Long pauses and squeezes on the extensions, just with the intention of getting blood flowing through that niggly right knee/quad.

The machine is unilateral, and it seems like either the left side needs greasing or my supposedly injured (and also noticeably smaller) right quad is stronger, cos the weight was flying off my shin at the top.

**Walking lunges**

BW x 15m

*SSB*

35kg x 15m

35kg + 24kg chain x 15m

35kg + 40kg chain x 2 x 15m

This was interesting - the chain being on the floor at the bottom adds a little friction, so when you step forwards it feels like your glute and hamstring are having to kick in to drag the weight. Kinda like a upright forwards sled drag. Pretty cool. Will definitely bring these in quite regularly.

My ass is cramping typing this up in the car.

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**Comp Bench** - dynamic

Bar x 2 x 2

50kg x 2

70kg x 2

90kg x 2

100kg x 2

110kg x 8 x 2

**DB seated shoulder press**

15kg x 15

25kg x 12

32.5kg x 12

32.5kg x 12

32.5kg x 12

Ss/ **Pullups**

BW x 5,5,5,5,5

Kinda feels like 5x5 is a milestone when it’s really a bare minimum.

**Seal row** - wider grip

61.5kg x 10

66.5kg x 10

66.5kg x 10

Ss/ **Wider MAG pulldown**

45kg x 12

60kg x 10

75kg x 8

*Drop to* 60kg x 5

**Tate press**

15kg x 12

17.5kg x 12

20kg x 12

22.5kg x 12

Ss/ **Hammer curls**

15kg x 12

17.5kg x 12

20kg x 10

22.5kg x 8

**Laterals** - giant rest pause set

15kg x 10,9,8,7,6,5,4,3,2,1

Descending rest intervals 10,9,8 etc count

**Laterals**

15kg x 3 x 15

Ss/ **Hammer Strength high incline press**

Doubled green bands x 2 x 12 count negative

25kg/side x 15

**DeFranco pullaparts**

Back band x 2 x 40

Ss/ **Barbell curl**

20kg x 2 x 21s

1 Like

**Pause front squat**

*Sleeves on*

Bar x 3

70kg x 2

110kg x 2

*Belt on*

135kg x 2

150kg x 2

162.5kg x 2 - big. Another “don’t think it its technically a PR but it’s the closest I’ve been in years” type set.

Knee is still sore but not a problem at all with these.

**Deadlifts**

*Double overhand*

110kg x 3

150kg x 3

190kg x 2

*Belt, hook*

215kg x 1

235kg x 1

*Straps*

250kg x 3 - PB triple is 255kg sooooooo

**SSB**

*Belt, sleeves*

120kg + 23 → 45kg chain x 3

160kg + 23 → 45kg chain x 3

190kg + 23 → 45kg chain x 1 - didn’t feel set right on my shoulders

190kg + 23 → 45kg chain x 3 - final rep felt a little lower back tweak.

Enough to make me just do some gentle body weight walking lunges but nothing more under load for the day.

That’ll be sore in the AM after sleeping on it but hopefully one of those which just loosens up with being on my feet all day at work.

I feel like I’m on an up swing with pulls at the moment so hopefully not too significant a tweak. I’m on nights over the weekend and while I normally train through nights, it might be that between the knee tweak and the lower back tweak I take a little longer than usual break before the final lower body sessions of this 8 week block.

Tweak.

Further reasons to delay the next big low bar session - this is what myupper back looks like at the moment

Back did loosen up a fair bit today, didn’t really impact the upper body stuff save for taking a bit of extra arch warmup time before benching, and opting for a seated overhead variation.

**CGBP**

Bar x 3

50kg x 3

70kg x 3

90kg x 3

105kg x 3

115kg x 3

125kg x 2 - lost tightness on the first and clipped the rack with the plates. 2nd was good, but failed a 3rd.

**Chins**

BW x 4

+6.3kg x 4

+11.3kg x 4

+16.3kg x 3

+21.3kg x 2

+16.3kg x 3

+11.3kg x 4

BW x 5 - pause and stretch at bottom, pause at 90°, pause at top, pause at 90°

**Seated high incline from pins**

Bar x 8

40kg x 8

50kg x 8

60kg x 8

70kg x 8

60kg x 8

Ss/ **Pullaparts**

Black x 6 x 30

**JM press**

30kg x 12

40kg x 12

45kg x 10

50kg x 10

Ss/ **Barbell curls**

30kg x 10

40kg x 10

40kg x 10

40kg x 10

**Parallette pressups - narrow grip**

BW x 15

7.5kg chain (partial deload in bottom) x 15

15kg chain (partial deload in bottom) x 12

Ss/ **Facepulls**

31.5kg x 3 x 15