Good to see you still smashing and staying strong mate.
Just chipping away my friend, just chipping away
25 minute fun run
Every 6 minutes
20 chins ups and 30 pushups
Had intended to go for a while but didn’t realise the wife was on a time schedule.
Good enough
W8d1
Today was a good day
Got a little out of position at the start of the deadlift but stayed tight and pulled through
Looks like a great session mate. Nice bloody work.
Thanks mate! It wasn’t pretty but it got the job done!
story of my life
I feel like there’s a titanium from from my neck to my ankles haha. Stiff as a board.
Shout out to my neck vein
Aussie power my man
One of the weirdest shout outs I’ve ever seen, but yea neck vein is rocking in that pick, it deserves it.
Some anaerobic capacity work tonight. A TB classic
I don’t believe in age predicted HR maxes obviously
W8d3 - squats
Also significant weight milestone. I’m now 35kg heavier than when I left high school. I was not ‘genetically gifted’ for those playing at home
W8d4
Build to 85% 1RM for cg bench
Strength
10x meadows row
Bench 8x 92.5kg, 12x 87.2kg, 16x 80kg
3 kB Turkish GU 12kg, 16kg, 16kg
Conditioning death by emom
40% cg bench
Min 1 - 2 reps
Min 2 - 4 reps
Completed 9 mins - 18 reps and ran out of juice
Assistance 2 rds 40 sec on, 20 off
Db floor press
Db row
Dips
Db Ng ohp
1 min rest
Poundstone curls
Weighted 85.7kg today
Unreal.
Biggest I’ve ever been, I don’t look too sloppy and I’m moving like a fucking freight train.
I dunno if it was on here but at the start of the year I wrote done somewhere that I had three goals
Weight 185lb
Run a sub 6 min mile
Squat 500lb in some way
I’ve don’t all three
I believe I’ve got close to a 5.30 mile in me
I’m closer to 190lb than 185 now
I hit a 500lb box squat
Time to keep fucking building
Proud of you my man
You jus come in and drop serious log bombs
No messing
Just hard work
Fuxking ripped my man
Fuxking ripped
Lactate zone focus fun run 45 minutes
Every six minutes
40 pushups
15 db curls
Kept the pace higher than usual but not maximal
W9d1
Went 4 reps w 190
6 w 180
8 w 170
Still felt a bit fatigued from the max out day last week but VERY happy with how 205 moved.
W9d1 OHP medium
Conditioning 1>10 reps
Chins
Dips
Burpees
6 mins and a few seconds…reasonable considering the pacing
Built to 90% strict press, 2 singles at 65kg
Strength rounds
Weighted chins 17.5kg x 7/9/12 reps
Strict press 6x60kg, 8x55kg, 11x50kg
30 sec dead bugs
Assistance 3 rds
20/15/10 pin press
20/15/10 rear delt fly
30/20/10 second crucifix hold
Great workout.
Press felt really solid. It’s taken me a long time to figure out my leverages and to brace AND lean into the belt at the same time, but slowly and surely it’s coming together