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

https://www.instagram.com/p/CYY7n4vPFej/?utm_medium=copy_link

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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

https://www.instagram.com/p/CYbMxxTrfII/?utm_medium=copy_link

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.

https://www.instagram.com/p/CYgqSL9vEpd/?utm_medium=copy_link

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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.

https://www.instagram.com/p/CYoizYpPlFR/?utm_medium=copy_link

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

Back was not loose enough for the last dynamic lower session of this block. Warming up the squat doubles it pinged again at 185kg. Completed the rep but it was spasming like mad.

I spent a few days mobilising and stretching, then hit the last dynamic upper day of the block.

Comp Bench - “dynamic”
Bar x 2 x 2
50kg x 2
70kg x 2
90kg x 2
100kg x 2
110kg + 6 → 15kg in chain x 8 x 2

Comp Bench - heavy
120kg x 1
130kg x 1
135kg x 1 - ties lifetime PR. Bit scrappy and wonky but I can clean that up. Just happy to finish upper body training for this block on a positive note.

https://www.instagram.com/p/CY3e8VWrcRq/?utm_medium=copy_link

Pullups
BW x 10 - also pleasantly unexpected

Chins
BW x 8

I’m cracking on with some mobility work and hitting some pretty varied full body circuit stuff. I’m a bit apprehensive of heavy loading on my back for now, and the knee issue is feeling like a full blown quad strain, so that’s getting babied a but in terms of loading, but a load of eccentric work and self massage.

Hoping to feel a bit more in one piece by next week.

State champs is 1st of May, so a 9 week RTS cycle leading into that is the plan. Need tk think of something to bridge the gap into early February.

Haven’t commented for a while, been away so not spending much time on here. Saw some of your work in IG though. Really solid work mate and your back is looking hench. Quality

Thanks man! Don’t worry about it, I’m awful at getting engaged in anyone else’s logs unless it’s to moan about injuries and poverty benches (@guineapig)

Deload session

Tempo low bar (3,3,0)
Bar x 2
70kg x 2
105kg x 2
Belt on
125kg x 2
150kg x 2
175kg x 2
195kg x 2

Zombie squats
120kg x 3 x 2

Tempo Bench (3,3,0)
Bar x 3
50kg x 3
70kg x 2
90kg x 1
100kg x 1
110kg x 1
120kg x 1

Bench
100kg x 10 @ 8

Pullups
BW x 5,5,5,5,5,10

Some minor back irritation with squats - I considered holding them at 175kg but glad I went up - 10kg over the weight that caused my back to re-spasm last week and on a tougher variation. I don’t think I’ll push too much on squats over the next couple of weeks - I’ll just keep them ticking over so that I can feel healthy throughout the 9 week lead up to States.
Gonna hammer bench now that I’m back comfortable working the lift comp style again.

https://www.instagram.com/sartorius_b_i_g_/p/CZJcPwTLUZs/?utm_medium=copy_link

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My bench is finally creeping along after forever lol. There is hope my bruthas

28/1: Smolov Jr w1d1 - Upper body assistance

Bench
First rep paused, remainder tng with a light touch
Bar x 6
50kg x 6
70kg x 6
90kg x 6
95kg x 6
95kg x 6
95kg x 6
95kg x 6
95kg x 6
All paused
95kg x 6
Ss/ Pullaparts
10 x 20

Pullups
Dead hang
BW x 5 x 5
Ss/ GHR situps
BW x 5 x 6
DB curls
15s x 12
17.5s x 3 x 12

Felt like an appropriate amount of additional upper body work to include.

Today

Went bouldering for the first time in months this morning before work. Nothing fancy, didn’t want to destroy my hands or forearms, or do any weird bendy things to my knee. Felt really good getting back on a wall though!

Late shift and then this gym session. Heading on to nights so was at the gym around midnight in an attempt to kick off staying up late leading into a big old sleep during the day tomorrow.

Smolov Jr w1d2 - light squats

Bench
First rep paused, remainder tng with a light touch
Bar x 5
50kg x 5
70kg x 5
90kg x 5
102.5kg x 5
102.5kg x 5
102.5kg x 5
102.5kg x 5
102.5kg x 5
102.5kg x 5
All paused
102.5kg x 5
Ss/ Pullaparts
11 x 20

Tempo low bar - 330
Bar x 3
70kg x 3
70kg x 3
120kg x 3
150kg x 3
150kg x 3
150kg x 3

Look at me being sensible and just doing the technique work I was meant to do.

Knee and back are still not 100%. The back is nearly there. It tolerated all of these beltless no problem. Only felt a bit twingey on walking back in.
The knee has reverted from feeling like a compensatory quad strain to just aching around the lateral joint line. ?IT band insertion or biceps femoris tendon. I’ll see a physio after this run of nights. Doesn’t hurt when I’ve got sleeves on.

GHR
BW x 8,8,12
Ss/ DB curls
15s x 12
17.5s x 12
20s x 12

Happy with the GHR set of 12. Definitely need to get the glutes firing harder and correct what looks like a good degree of APT.
Curls felt strong. I guess the lack of preceding pullups played a role there, but still, climbing 12 hours beforehand.

https://www.instagram.com/p/CZXSF7NvYJ2/?utm_medium=copy_link

1/2/22 Smolov Jr w1d3 - Upper body assistance

Bench
First rep paused, remainder tng with a light touch
Bar x 4
50kg x 4
70kg x 4
90kg x 4
107.5kg x 4
107.5kg x 4
107.5kg x 4
107.5kg x 4
107.5kg x 4
107.5kg x 4
107.5kg x 4
All paused
107.5kg x 4
First 4 sets Ss/ Pullups
3 count negative
4 x 3
Ss/ Pullaparts
12 x 20

Pullups
BW x 3 x 6
Ss/ GHR crunches
3 x 6

Preacher curls
29kg x 12,15,20
Ss/ DB rear delts
8s x 3 x 12

Smolov Jr w1d4 - Lower body

Bench
First rep paused, remainder tng with a light touch
Bar x 3
50kg x 3
70kg x 3
90kg x 3
102.5kg x 1
112.5kg x 3
112.5kg x 3
112.5kg x 3
112.5kg x 3
112.5kg x 3
112.5kg x 3
112.5kg x 3
112.5kg x 3
112.5kg x 3
All paused
112.5kg x 3
Ss/ Pullaparts
12 x 20

Front squat
Bar x 3
70kg x 3
100kg x 3
125kg x 2
145kg x 2
145kg x 2
145kg x 2
145kg x 2

Sled - Upright poles
50kg x 15m
75kg x 15m
100kg x 15m
125kg x 15m
150kg x 15m
175kg x 15m
200kg x 15m
200kg x 15m
200kg x 15m

Less than a minutes rest each set. Basically just ran to grab plates, loaded, and went again.

Busted out the NoBull high tops for the first time on these, they feel like they’ll hold up pretty good - better than the Asics Joggers anyway. Thanks @T3hPwnisher for the sizing advice! Also @simo74 you’ll appreciate the colour when you see them.

4/2/22 Smolov Jr w2d1 - Upper body assistance

Bench
First rep paused, remainder tng with a light touch
Bar x 6
50kg x 6
70kg x 6
90kg x 6
100kg x 6
100kg x 6
100kg x 6
100kg x 6
100kg x 6
All paused
100kg x 6
Ss/ Pullaparts
10 x 20

Pullups
Dead hang
BW x 4 x 5
BW x 8
Ss/ GHR situps
BW x 5 x 8

DB curls
15s x 15
17.5s x 12
20s x 10
20s x 10
17.5s x 12

A pretty brutal 8 day stretch of shifts at work, the last of which were nights. Just a solid steady slog of stuff coming through the ED doors with very few quick wins.
Got to reduce a shoulder dislocation though, which is always very satisfying.

Did the final session above in a post shift haze, borderline delirious :joy:. Then slept from about 5pm through to 2am and have been up since. Carpe diem etc

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Ooh ooh exciting, are they rainbow :joy::joy:

:joy:

Smolov Jr w2d2 - light squats

Bench
First rep paused, remainder tng with a light touch
Bar x 5
50kg x 5
70kg x 5
90kg x 5
100kg x 1
107.5kg x 5
107.5kg x 5
107.5kg x 5
107.5kg x 5
107.5kg x 5
107.5kg x 5
All paused
107.5kg x 5
Ss/ Pullaparts
12 x 20

Deads
70kg x 1
120kg x 1
160kg x 1
Belt
190kg x 1
220kg x 1
245kg x F
Straps
225kg x 2
225kg x 2
225kg x 2
225kg x 2

Low bar
No belt, no sleeves
Bar x 3
60kg x lots of low rep sets trying to figure out just what it is that irritates my knee.

GHR
BW x 1,F - damn

DB curls
17.5s x 12
20s x 12
22.5s x 8

Odd session. Came into it on the disappointment of a SCUBA trip getting called off on arrival at the dive site (equipment failure, better on the beach than 20m down, but still).

Bench was fine. Deads OK considering quite a bit of time away from them recently. Not particularly tight.
Didn’t feel up to squatting at all, even light tempo volume.
Barely got one bodyweight GHR which is all I needed to know that my lower body was being trash today.

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Yesterday - Smolov Jr w2d3

Bench
First rep paused, remainder tng with a light touch
Bar x 4
50kg x 4
70kg x 4
90kg x 4
100kg x 1
112.5kg x 4
112.5kg x 4
112.5kg x 4
112.5kg x 4
112.5kg x 4
112.5kg x 4
112.5kg x 4
All paused
112.5kg x 4
First 5 sets Ss/ Pullups
3 count negative
5 x 3
Ss/ Pullaparts
13 x 20

Pullups
BW x 3 x 6
Ss/ GHR crunches
3 x 6

Late night session at the end of a very long day. Felt sluggish.

Today - Smolov Jr w2d4

Bench
First rep paused, remainder tng with a light touch
Bar x 3
50kg x 3
70kg x 3
90kg x 3
100kg x 1
110kg x 1
117.5kg x 3
117.5kg x 3
117.5kg x 3
117.5kg x 3
117.5kg x 3
117.5kg x 3
117.5kg x 3
117.5kg x 3
117.5kg x 3
All paused
117.5kg x 3
Ss/ Pullaparts
16 x 20

Preacher curls
3 count negatives
29kg x 5
39kg x 5
49kg x 5
Straight into
DB curls
17.5s x 12

Bench felt good today.

Swim

Breaststroke
500m long course

Didnt clock watch or push speed on anything but the last 50m length, which was a 45 second split. Aka a granny overtook me.

Seeing a physio tomorrow about the knee. I squatted down at work and felt a good click, and was limping the rest of the day. I think best case scenario its IT band issues which I can work on, worst case I’ve been walking around (and squatting) on a torn meniscus. Some pretty solid crepitus around the lateral joint line which is making me nervy, but none of the popping/locking/giving way I’d expect with a meniscus issue.

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Lower body stuff

Physio’s take was that it’s likely a meniscus thing. MRI at some point in the next week or so, and no deep flexion until its confirmed. Did some soft tissue release on surrounding areas which was initially very tender, but seems to have done some good now.
Optimistically thinking if it’s all soft tissue, then the RTS programme is a go end of Feb - I can just take it as RPE knee doesn’t hurt. Anything more might take a little longer and a bit more rest.

Anyway, some low flexion lower body stuff today.

RDLs
70kg x 6
110kg x 6
140kg x 6
Belt straps
160kg x 6
180kg x 6
180kg x 6
180kg x 6

Sled
15m reverse drag, 15m upright poles
60kg x 1 each way
90kg x 1 each way
120kg x 1 each way
150kg x 1 each way
180kg x 1 each way
210kg x 1 each way

Minimal rest, load and go.

https://www.instagram.com/p/CZySlxhLqW6/?utm_medium=copy_link

@simo74 THE SHOES

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Love it mate you can join me and @SvenG in the red shoe gang. :joy:

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