T Nation

Pommie-power - an Englishman in Oz

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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Lower heavy/reps

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 :joy:

Prowler reverse drag
200kg x 15m

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Upper heavy/reps

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.

Lower dynamic/rep session

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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Upper dynamic/reps day

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

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Lower heavy/reps

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 :joy:

200

Upper heavy/reps

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