Wisey's Training Log - Strong for no reason

Got into the garage…needed to lift something.

DJ EES Day 10.

Kettlebell Swings:

20x26

Front Squat:

20x5
70x5
90x3
100x2 - 220lbs

Bench:

20x12
70x5
90x2

100x5
115x3
125x2 - 275lbs

That’ll do. Fatigued…but happy I did something. Will deadlift and do chin-ups tomorrow on their own, then hopefully back to normal the following day.

Notes:

  • front squats felt terrible. Both knee joints ached until the end of the 70x5 set. 90 and 100 felt ok.

  • bench felt heavy in the hands the whole way. 125x2 wasnt far off a maximum effort… probably too heavy for today if I’m being honest. :person_shrugging:

  • I feel ok for the most part, just a bit fatigued from the head cold. I haven’t pulled back on work at all, so to be expected I guess. What can ya do haha, can’t worry about a little head cold!

Fin.

5 Likes

A few days off wrestling this head cold into the turf. Think I’ve beaten it…kept up the walking…

Deadlift:

70x8
120x5
160x2

180x8 - 395lbs sometimes, heavy deadlifts are the answer to a lot of problems.
160x9

Press:

20x12
40x6
60x2

65x7 - 143lbs
60x8
55.5x9

Chins:

109x7
109x6
109x5

DB incline 30 deg: each hand…

26x8

36x8 equal all time PB strangely. I’ll take it…79.3lbs
33.25x10 - difficult loading nice numbers when the bells weight 6kg :joy:.

Maybe more later. Wanna do quads. Gotta cook dinner.

Fin.

5 Likes

Ha ha for you maybe

Listen mate.

Always. Lol

1 Like

Partial Squats: 280mm of Range of motion.

20x10
70x10
120x6
140x3
160x3

180x9 - 395lbs

Bench:

72x8 (it was on there, mate left it loaded).
100x3

110x6 @ 8
102.5x7 @ 8
94.5x8 @ 8

Chest Supported DB Row:

36x11
36x10

Barbell Curl:

20x10
30x8

35x11
35x10

Leg Extension: all reps using a 212 tempo.

10x20
20x20
30x20
40x5 (hurt, so stopped).

Also been doing a lot of VMO stuff, throwing it in every session and on days in between.

Notes:

  • have accepted that the knees are probably going to take months to sort out actually properly. I’ve bought in, as I’m keen as hell to one get back to reliable and consistent deep squats.

  • bench was a bit off. But ok.

  • everything else was good. Kept the sets down a bit as the last of my head cold dissipates.

Fin.

4 Likes

Good Evening Lady and Gentlemen!

Deadlift:

70x8
120x4
160x2

182.5x8 - 400lbs. Rpe 8.
162.5x9

Press:

20x12
20x6
40x6
60x3

65x7 - 143.3lbs
60x8
55.5x9

Chinups:

108.5x8 - 239lbs
108.5x6
108.5x5

DB Incline 30 deg:

36x9 - 79.3lbs and a rep PR.
32.25x11

EZY Bar Curls:

35x11 - 77.1lbs
35x8

Notes:

  • A good session today. I’ve been playing around with some carb cycling, influenced by Lyle McDonald. Jamie Lewis’ feast and famine I’m not mentally prepared for :joy:. Would add an unnecessary layer of stress to my many work trips - some eatery’s are difficult enough as it is to put together a reasonable meal I can track, at least without looking like a fucken whacko to people who don’t know me :joy:. Easier to ride higher carbs those days, and lower ones when home.

  • deadlifts FLEW. They really did. Rpe 8 because technique was starting to get difficult to keep perfect. But I could have sucked it up and put up a few more reps if it was a Maximum effort session. This is good.

  • press was ok on the worksets. The warmups hurt my left shoulder…decided to just load the first set load and take a rep and see what happens. Nothing happened, it worked pain free like it should. No issue with any work set reps.

  • chinups were ok. First set was easy. Left a rep in reserve…but for whatever reason was smoked after that.

  • curls for the girls. WHATCANISAY.

  • will be replacing any kind of barbell squatting with kettlebells exclusively moving forward. Goblets, doubly fronts, whatever. They hit my quads better, and dont cause any pain. My left knee hurt for quite a while after that huge set last week on the pin squats, they weren’t hard at all, but yeah started hurting perhaps half an hour afterwards, so maybe not a great idea. I’m ok with it.

Fin.

5 Likes

Light weight baby! It is actually light for you :wink:

1 Like

I guess it is. Sometimes. :joy:

Feels like only yesterday that was able to just pull that cold during deadlift everyday…it’s getting towards that sort of feeling again.

https://www.instagram.com/p/C6_C-ymSOML/?igsh=MXVvbXJveTNhd2pvdw==

2 Likes

Fabulous deadlifting, mate! Class! (I think that’s what you guys say, right? Or is that the English? Or both? Or have I set international relations back with this comment?)

2 Likes

Definitely not an Aussie thing to say. :joy:. Top complicated for us.

Wisey would say Mickey Mouse

1 Like

Mickey Mouse.

1 Like

Bench:

20x20
20x6
60x6
60x3
80x5
100x3

110x7
102.5x8
94.5x9

Chest Supported DB row:

37x12
37x9
37x7

BB Curls: strict 60 second rest.

20x8
25x8
30x8
35x7

Leg Curls: strict 60 second rest.

10x15
15x12
20x12
20x12

Notes:

  • might not walk right tomorrow :joy: from those leg curls.

  • bench was ok. It’s suffering from the lack of calories. Such is life, will be worth it.

  • the rows were great, almost a PR…only 1kg short of all time 12RM. Good amount of volume too.

  • Curls, for the girls.

  • felt good really, diet is going well, playing with the carbs like I am seems to have me feeling a lot better than I ordinarily would while also allowing me to run a very big deficit compared to what I would normally. A few hundred calories lower. Macro Factor app is telling me ~710 cal deficit averaged over the last 15 days.
    Things are moving quickly too…looking different already which is also unusual for me. 2cm GONE around the waist line. Very motivating.

Nice Timbo. Nice.

Fin.

5 Likes

I see what you did there :joy:

1 Like

Deadlift:

70x8
120x5
160x2

185x8 rpe:lol. - 405lbs
165x9

Press:

20x12
40x6
60x2 - left shoulder pain again. Loaded 65 anyway.

65x8 - 143.3lbs. no shoulder pain…I dunno wtf.
60x8
55.5x7

Chinups: it’s cold here, a lot more clothes on…and still only 110kg total. Gettin’ skinny.

110x8 - 242lbs
110x6
110x6

DB Incline 30 deg.

37x9 - pb. - 81.5lbs
33.25x12

EZY Bar Curls:

35.5x12 - 78lbs
35.5x10

Leg Extensions:

10x20
20x20
30x20
40x20! No pain issues this time.- 88lbs

Notes:

  • Deadlifts were Excellent. Honestly best they have felt in some time. Just get better and better every week. Maybe 5 reps in reserve. Nuts.

  • Press was good also. Extra rep over last week. Still hard with lower calories.

  • Chins were good. 1.5kg higher this week and it felt the same if not easier with an extra rep on both the top set and the second back off.

  • Accessories were all great. I need to buy the dumbbell hooks as I can see in a few more KG time getting them into position will become very risky. Might get away with it until 46-47kg. We’ll see. That’s a while a way. Curls felt stronger. Leg extensions felt stronger. Typical being that they are both kind of novel again.

  • loving the carb cycling, really am. Getting leaner/lighter, and never feeling hungry or tired, with plenty of energy for everything. Instead of just pushing the carbs down every day…I do a few days or Low carbs, then pump them for a day or two…then taper it off again before getting low again. There have been a few mornings after a carb up day where I’ve gotten up looking bigger in all the good spots, but weighing less.

Yeah Buddy.

Fin.

https://www.instagram.com/p/C7LmSQYS2-d/?igsh=MW5zZnJtM2JvY3FqYw==

4 Likes

Weighing in again now consistently under 107kg…The average is tumbling. A solid 0.7kg per week, just as planned. Funny how it works so well when the plan is executed consistently… :roll_eyes:

Benching today. Followed by yet more back and arm work, and hamstring destruction. Speaking of hamstrings, today is the first day i’ve woken up Without DOMS in them since i destroyed them 5 days ago LOL. Might also hit quads again with the leg extensions, judging by the Sole day of DOM’s in those, they can take a harder hit now.

Just something about My version of bodybuilding training that just hits so nice. A good mix of volume and intensity. Since dropping the squats all together, i must also say just how much better my body feels in All of the places…I’m missing them though Ha.

Training in about 5 hours time. Keen.

3 Likes

I like this

and this

This - not so much. But if its working then play on.

Squats will return.

1 Like

Maaaan…

What a session. Pump city.

Bench:

20x20
60x8
80x5
100x2

110x8 - 242lbs
102.5x8
94.5x10

DB Chest Supported Row:

38x13 - 83.7lbs
38x8
38x6

Barbell Curls:

20x8
25x8
30x8
35x12 - 77.2lbs

Leg Curl:

10x15
15x12
20x12
25x12

Leg Extension:

10x20
25x20
35x20
42.5x20

Notes:

  • Bench was good. Hard, but good for this stage. Was basically max effort those first two sets. Extra rep on the first set, and third set.

  • DB Rows were great! An extra rep, but also and extra KG on the bells. Pump was crazy after set two!

  • Other Accessories were also really good. Just felt great on everything and not short on energy at all…had a good amount of rice with lunch just playing around with that, seemed to at least mentally, make a good difference.

Onwards.

Fin.

4 Likes

great place to live

1 Like