500+ pull, 05:xx mile

[5/4/17]

Warm-Up
Pull-upsx8, Dipsx8, Incline Push-upsx8, KB Swingsx20, 1 min rest x3

Incline Bench
40x10x3

Incline Flys
12.5x10x3

Incline Push-Ups
x15x3

BTN Press
25x10x3

Upright Cable Rows
50x10x3

Side Raises
6x10x3

Hammers
12.5x10x3

BB Curls
25x10x3

DB Tricep Extensions
12.5x10x3

Another BB day, easy and fun.

A while ago I mentioned I was sportsbet arbing-- the two most profitable softs have banned/limited me, but with the footy season starting up there are still some great promos with a couple of others. There's $100-200 of tax free money per week for the taking which is cool so I'm smashing those. I've also added into my calendar an 800m run in the mornings whenever I have a day off real work, hopefully that will help keep me on the straight and narrow because at the moment I'm either wasting them or drinking them away. The endorphin buzz from a run will help me be more productive I think.
 
Last edited:
[8/4/17]

5km
23:28

This one was officially timed & about 1000 people turned out for it- good day.
 
[9/4/17]

Deadlift
60x5, 100x5
140x3, 160x3, 180x3
190x3
170x3, 140x3

Box Squats
70x5, 100x5
120x3, 140x3
160x3

Hip Thrusts
140x8
180x8x2

Decently heavy day, went well. Box squats are definitely getting added into my regular rotation, they're feeling good.

 
Last edited:
[11/4/17]

Run 800m. Might try get a session in later today as well.

Warm-Up
Pull-upsx8, Dipsx8, Incline Push-upsx15, KB swings20kgx20, 1 min restx3

DB Lateral Raises
6kgx12x3

Cable Rows
53x12x3

BTN Pulldowns
40x12x3

BTN Press
30x8x3

BB Curls
30x8x3
 
Last edited:
[13/4/17]

Warm-Up
Pull-upsx8, Dipsx8, Incline Push-upsx15, KB Swingsx20, 1 min rest x3

Bench
70x10x3

Incline Flys
12.5x10x3

Incline Push-Ups
x15x3

Upright Cable Rows
64x10x3

Hammers
12.5x10x3

BB Curls
30x10x3

DB Tricep Extensions
12.5x10x3
 
[15/4/17]

Deadlift
60x5, 100x5, 120x5, 140x5
160x3, 180x3
195x3 - felt heavier than it should have
170x3, 140x3

Hip Thrust
140x8
180x8x2

Zercher lift [from floor]
60x5, 100x5
120x3, 140x3
150x3
 
[16/4/17]

Jog 30 mins

[17/4/17]

Warm-Up

Pull-upsx8, Dipsx8, Incline Push-upsx10, KB Swingsx20, 1 min rest x3

Seated Cable Rows

43x12x3

BTN Press
35x10x3 These are finding me out already-- feeling heavy toward the end of the set. Shoulders are very weak.

Cable Upright Rows
70x10x3

BTN Pulldowns
43x12x3

BB Curls
30x10x3

DB Side Raises
6sx10x3

Lying DB Tricep extensions
12.5sx10x3
 
[24/4/17]

Deadlift
60x5, 100x5, 120x5
140x3, 160x3
170x2, 190x2
210x1
230xF

Broke it off the ground by about an inch, but it was never really a chance today.

Hip Thrust
180x8x3

BTN Press
Bar-various
40x5x3

Squats later. I missed logging a few sessions, nothing special-- just jogs & BB .
 
[1/5/17]

Deadlifts [Sumo/Conventional]
60x5/60x5
100x5/100x5
120x3/120x3
140x3/140x3x2
160x1/160x1
180x1/180x1 [+70kg PB]
/190xF

Hip Thrusts
180x8x3
 
[1/5/17]

Deadlifts [Sumo/Conventional]
60x5/60x5
100x5/100x5
120x3/120x3
140x3/140x3x2
160x1/160x1
180x1/180x1 [+70kg PB]
/190xF

Hip Thrusts
180x8x3
Have you pulled conventional as a part of your training before? I'm guessing you haven't maxed if your 1RM was 110kg or? Either way, great job!
 
Have you pulled conventional as a part of your training before? I'm guessing you haven't maxed if your 1RM was 110kg or? Either way, great job!

Cheers, the last time I tried to pull conventionally was when I first started lifting three or four years ago, & I couldn't find a position that didn't hurt my back. I tried them again on a whim & actually felt pretty stable with a narrow stance and close grip.

[2/5/17]

Jog 35 mins
 
Cheers, the last time I tried to pull conventionally was when I first started lifting three or four years ago, & I couldn't find a position that didn't hurt my back. I tried them again on a whim & actually felt pretty stable with a narrow stance and close grip.

[2/5/17]

Jog 35 mins
I see. Must feel pretty great! I'm thinking about switching to sumo because of the same thing. Keep up the good work.
 
I see. Must feel pretty great! I'm thinking about switching to sumo because of the same thing. Keep up the good work.

Feels different! Better than sumo actually, at least technically. With sumo I've always just walked up & ripped it because whenever I'd try settle in I'd feel weaker & less explosive. With conventional it's the opposite.

Deadlift [Conventional]
60x5, 100x5
120x3, 140x3
160x2
170x1
190x1
200x1 [+20kg PB]
 
[7/5/17]

Deadlift [Conventional]
60x5, 100x5
120x3, 140x3
160x2
170x1
190x1
200x1
205xF

Bench Press

60x5, 70x5, 80x5
90x6
80x3, 70x3
60x5

BTN Press
Barx5, 30x5, 40x5
50x4
30x5, Barx5

Pullupsx8, Dipsx8, Incline Push-upsx10, Leg Raisesx10 x3

BB Curls
30x10x3

DB Tricep extensions

12.5sx10x3
 
[10/5/17]

Jog 30 mins

[11/5/17]

Zercher Squat [From floor]
60x5, 80x5
110x3, 130x3, 150x3
160x1
170x1

It's been a little while but I'm bringing these back as my not so secret weapon for the deadlift comp.

Pull-Upsx8 Dipsx8 Leg-Raisesx8 Incline Pushupsx15, x3

Cable Upright Rows
64x10x3

Seated Rows
52x12x3

BTN Press
Barx5
30x10x3

Lateral Raises
7'sx10x3

BB Curls
30x10x3

Lying Tricep Extensions
12sx10x3
 
[13/5/17]

Jog 30 mins

[14/5/17]

Deadlift [Conventional]
60x5, 100x5, 120x5
140x3, 160x3
170x5 [REP PB]
140x5

Rep PB by default. Probably had 2 more left in the tank.

Bench Press
50x5, 60x5, 70x5
80x3
90x6
70x8, 50x8

Hip Thrust
170x8x3

BTN Press
Barx5, 30x5, 40x5
50x4
30x5, Barx5
 
[18/5/17]

Pullupsx8, Dipsx8, Incline Push-upsx10, Leg Raisesx10 x3

Seated Cable Rows
57x10x3

BTN Pulldown

47x10x3

Hammerz
16sx9x3

Lateral Raises
8sx10x3

[19/5/17]

Jog 50 mins

[20/5/17]

Zercher Squat [From floor]
60x5
100x3, 120x3, 140x3
150x3

Bench Press
Bar
50x5, 60x5, 70x5, 80x5
90x6
 
Haven't posted in a little while but I'm still training (albeit less). I've done a few 50-60 min LISS runs, some hypertrophy, some zerchers & I deadlifted 172.5x5 (conventionally). I need to start recording sessions again to keep my training regular. I've planned a few months in Europe with my on/off GF which has me motivated again, but I feel like I'm really just kicking the can down the road with this sort of stuff. Unless I can form some kind of significant connection to a wife, my culture or God I think that life will always feel like I'm just finding ways to pass time. Which is a massive privilege in itself, & is why I love living in the West, but ultimately this all needs to lead me somewhere otherwise there's just nothing here.
 
That little bitch out was after a few too many scotches. Feeling back on track today after a nice little pump sesh.

[29/5/17]

Pull-upsx8, Dipsx8, Leg Raisesx10, Incline Pushupsx10, x1 min rest/3sets

Hammerz
15sx10x3

Cable Upright Rows
70x10x3

Seated Row
63x10x3

Lateral Raises
7sx10x3

BTN Press
30x10x3

Bench- practiced different set ups.
 
Back
Top