Wisey's Training Log - Strong for no reason

Yeah that’s what I figure. Same reason that my dad was so Jacked in his 30’s to 50’s…worked in a coal mine 7 days per week.

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Not a lot of training over the weekend. Plenty of walking to try and help my low back…definately made it feel better.

Yes, i seem to have re-injured my low back. Maybe. The thing is, im not sure…i didnt feel any issues pulling off the blocks late last week, nor doing anything else for that matter. But i woke up the next morning is quite a lot of discomfort - the same discomfort i felt after i injured it benching both times. Its not as bad…but its there. The old body trying to fight me back LOL.

Either way, i feel like its time to back off a fraction. Ive got a family holiday in 5 weeks so i’m goin got forego the heavier crazy stuff until after that. Ive kept my diet on maintenance while i was trying to eek out the last of the previous couple of blocks of heavy strength work…but now no point in staying heavy so i plan to cut Reasonably aggressivley until the vacation, and train a bit lighter with more volume while i do that - well on the deads and squats anyway. If my back IS like before, i’ll still be able to train more or less normally while it heals again as the issue is mostly load dependant. I’m adding a bunch of back and core work in which i will titrate up in volume carefully over the next 5 weeks and beyobd - see if I cant get the damn thing back to what felt quite bullet proof in the past.

Bit of a mind fuck i’ll tell you for nothing. Sort of stewed over it all weekend…but im over it now, and i have direction, no point sookin’.

Mate came around as usual yesterday for our sunday session. I skipped the most of it and spent the time doing plank variations and what not. Then joined in when the DB rows began.

Chest Supported DB Row:

28.5 x 10
28.5 x 10
28.5 x 10
28.5 x 10
28.5 x 10
28.5 x 10
28.5 x 10

120 seconds rest, repeating sets until rpe 10 basically. Took 7 of them haha. Then took off for a 90 minute walk around the neighbourhood. Think i covered every street in the estate haha. Upper back is still a little pumped this morning LOL.

Got some bench work planned for later today and some new accessories to begin this block.

Fin.

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Bench:

20x10
20x6
60x5
80x5
100x5

110x5
110x5
110x5

30deg incline bench:

20x8
60x3

60x6
60x6
65x6
70x6
75x6

BTN Seated Press:

20x10
20x13
20x13
20x11
20x11

Ezy Bar Curls:

30x14
30x12
30x9 ouch.

Pump city…

Good.

Fin.

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The tall mans curse

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Pro’s and Con’s to being a Giraffe.

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Can confirm…

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I’ll take all the con’s, for the pro’s, any day of the week. LOL

Update on my back…

It feels…better, but not right. Have booked into to my doc. She’s a good las and will sort me out with a scan just to be sure about whats going on, so i can take the best course of action in terms of preventing further problems. Best case is its just not strong enough…But could be a disc issue of course, nothing i’d be surprised about being 40, lol, but also nothing i’m afraid of at this point as its completely functional in terms of every day life still, so how bad can it be!

Just two days into the cutting diet and i’ve dropped 2.1kg…I have felt rather bloated this past few weeks lol. Goal is 4-5kg by the 15th April. I think i’ll make that…

Training later today. Hopefully Box squats are ok.

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Couldn’t get a box squat setup going with my gear here…so opted for Anderson Squat instead.

Anderson Squat:

20x19758
70x5
70x5
110x3

130x5 - 286lbs
130x5
130x5

Nothing really by the end. Jumps will be good here for a while. No back pain. No knee pain.

RDL:

70x6
120x3

135x6 - 297lbs
135x6
135x6
135x6
135x6

Side Laterals: each hand.

6x13 - 13.25lbs
6x11
6x11
6x11
6x9

Big pump from both the RDL’s and the side laterals! Especially the laterals.

Plank:

60 seconds.

Each side plank:

30 seconds per side.

I’ll add another accessory to this session next time, dinner was ready lol…beef ravioli!

Nice.

Fin.

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Press:

20x10
20x8
40x5
50x5
60x5
67.5x5 - 149lbs
67.5x5
67.5x5

Close Grip Bench:

20x6
60x6
80x6
80x6
80x6
82.5x6
85x6 - 187lbs

Incline bench 30deg:

60x4
65x10
65x7
60x7
60x7
55x7

Died hard. Lol. My pecs are weak as shit being a very tricep dominant bencher…hence why we doing it.

Barbell Pullover:

20x10
20x10
20x10
20x11
20x11

Felt retarded for first three sets. Then it clicked. Lat pump was immense with 30 second rest periods!

Not bad.

Fin.

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When macros are your life now.

Chicken breast with baby Spinach and carrot with a tin of diced tomatoes… My cheat code meal will follow this one later tonight, I literally at that to my food log first every day and then work towards it :joy:.

109.2kg on Monday of this week, and as of today (Friday afternoon here in God’s Country) I was 106.9kg…a swift start. Always motivating.
…but when the water is gone it will be time to grind.

It’s fairly aggressive this setup I must admit, circa 750 cal deficit, high protein. Carbs and fats fluctuate on training vs non training days.

Good.

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Ultimate diet chest code meal.

Low-fat Greek yoghurt, whey powder, fruit.

Best

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Deadlift:

70x5
120x3
160x1

170x5 - 375lbs
170x5
170x5

Front squat: (why?? :neutral_face:)

20x6
70x1

72.5x2
72.5x2
72.5x4
72.5x6
72.5x6
72.5x6
72.5x4

Wanted 6x5 lol. Pussy in the beginning.

Bent row:

90x8 - 198lbs
90x8
90x8

Rear delt flys: weight in KG each hand.

5x12
5x12

Good.

Bodyweight 106.7kg/235.2lbs this morning. Down from 109.2kg 5 days ago. Love a good water drop. 2.5kg down, 2.7kg to go before holiday and 29 days to do it in.

Fin.

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@QuadQueen would be excited by that meal. :smiley:

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It is most definitely a thing of beauty! I love it!

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So so sore. Lower calories really bites into recovery lol.

10km walk today instead of training. Loved every minute to be honest.

Do feel better after it, too. Will train tomorrow no dramas, it’s an upper body day and it’s mostly my legs that are fubar, ya know.

Sleep time now. Gimme that pillow!

FR.

Fin.

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Bench:

20x10
20x6
60x4
80x4
100x2

117.5x3
117.5x3
117.5x3
117.5x4

Incline bench:

20x10
60x5
70x5
75x5
77.5x5
80x5

What a strange exercise.

BTN Press:

20x20
22.5x20
25x15
25x10

Weird also. so much easier than last week. Feels quite nice now.

Ezy Curls:

30x15
30x13
30x10
30x10

Pump city.

Not bad.

Fin.

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Anderson Squats:

Felt much better this week. More comfortable. So went up a lot, and also increased the ROM a little.

20x5 feels pointless with this.
70x5
120x3

140x3 same ROM as last week
140x3 increased by 10mm.
150x3 still easy.
160x3 - 353lbs. increased ROM by another 40mm. Will leave it here for the next session, but will likely keep increasing the training max. Today’s weight only called for 137.5kg, but that wasn’t going to do anything. I suspect very quickly I’ll moving over 200kg/440lbs with this exercise before I REALLY start working for it.

RDL:

70x5
120x3
140x1

145x5
145x5
145x5
145x5
145x5 - 320lbs.

DB Side Laterals: each hand in kg.

6x18
6x15
6x13
6x11
6x10

Much easier this week. Gotta love how novel exercises increase so rapidly. Last week 13 reps had my shoulders and upper back on fire…I’d say 18 was actually easier than the 13 last week. About right. I know this exercise can fuck people up, so I won’t rush it.

Nice pump in the hammies and upper back/shoulders lol.

Good.

Fin.

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I should add, the Anderson squats I’ve selected in an attempt to assist my deadlift, not my squat. But hoping for equal parts carryover of course, assuming I can be bothered getting back to back squatting anytime soon.

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Yo. Been a bit busy lately, lots of work going on.
Still training, but not as much or as well as I’d like to be.

Haven’t logged it here…but still rocking the Anderson squats. Bench and Pressing lately for whatever reason is hurting my shoulder, a bit of tightness which ive been treating so more lifting those lifts just to stay in touch with the movement. I highbar squatted today which was fun but nothing past 100kg X 3. So equally unexciting haha. I pressed before that but only sets of 3 with 40kg as it didn’t hurt.

Also been playing around with my kettlebells lately. Lots of little 5-10 minute sessions of sometimes just swings. Did some single arm bottoms up pressing today with 20kg, they are fun…and don’t hurt at all it seems. So I’ll keep playing with those.

Sessions are really random, I’ve got a family vacation coming up so just really keeping the body moving until then. Down to 104kg, so that’s going well. Would probably be lower without the work stress! But that is what it is.

I’ve got a Heap of work to finish before then so will be flat out for.the next 8-9 days, but post vacation will be much calmer waters at least for a few months thankfully! I intend to enjoy my time away and spend a silly amount of my latest bonus while doing it :joy:.

After which I intend to just reset everything and build back up. Quite looking forward to that to be honest.

Fin.

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