THIS has been a pretty busy month! Less than a week into August, I took a week of leave and immediately - immediately - contracted a bacterial gut infection. Sunday night before my leave began I couldn't sleep due to stomach pains that got steadily worse through the week, till I got a script for some antibiotics to get rid of it. I was about a hundred per cent by the following weekend... just in time to go back to work. I got no training done at all in that time, which sucks especially hard since I missed a couple of training sessions the week previous. But the infection did help me kick the last one and a half kilograms I needed to get back down to 130. I then briefly dropped further, to 129. I've managed to maintain 130 since.
I maintain a calorie deficit weekdays and eat pretty much what I want on the weekends, though I have been reducing my sugar intake for the last maybe eight months now. No sugar in my coffee, no soft drinks, reduced sugar desserts, sugar-free lollies, et cetera. And one of the most calorie-dense, usually sweet, things a person can consume is alcohol. It's been one month since I quit drinking, again. I promised myself and the people I care about that I would not drink for the rest of the year, and see how I feel come xmas. It's also been about four months since I started taking antidepressants. All I can say is, they appear to be working.
As far as training goes, the high-volume squat programming has begun to pay dividends. This month I hit two new all time personal records in what is, on balance, my weakest static lift. I've never done anything like this in the squat before and, after several vigorous dry-needling sessions, my body is feeling good. All that volume has made my quads and glutes bunch up together really bad - especially down my left side. My butt hasn't needed this much attention since I was walking yoke and farmers every week. I could feel the impedance during my last deadlift session: my legs were giving out and my lower back taking over way too early, so I chose not to continue. These are the kinds of decisions I need to make occasionally, in order to continue moving forward uninjured.
If all keeps going well, I'll be pulling 300+ from the floor and squatting 200 for comfortable reps, like I was several years ago.
SQUATS Thursday September 1st
Squat w/Axle (to box):
20 kg x 10
60 kg x 5
100 kg x 5
130 kg x 7 x 10 - another all time PR in the squat!
Hamstring curls (p/l):
10 kg x 10
15 kg x 2 x 20
12.5 kg x 2 x 20
Cable crossovers, low position (p/h):
9 kg x 20
13.5 kg x 20
18 kg x 3 x 20
Cable side raises (l&r):
4.5 kg x 5 x 10
DB curls (l&r):
15 kg x 3 x 10
PRESS & ACCESSORIES Tuesday August 30th
Axle OHP (strict):
20 kg x 10
40 kg x 5
60 kg x 3
70 kg x 2
80 kg x 1
90 kg x 1
55 kg x 4 x 10 - reset due to inconsistent training
Triceps pushdowns (perform x 3):
45 kg x 10 wide
45 kg x 10 narrow
45 kg x 10 rope
Cable crossovers, low position (p/h):
9 kg x 20
13.5 kg x 20
18 kg x 3 x 20 PR
Cable front raises (l&r):
9 kg x 5 x 10
DB flys (p/h):
6 kg x 5 x 20
GOJU RYU KARATE Monday August 29th
EVENTS Sunday August 28th
Deadlifts w/barbell:
65 kg x 10
105 kg x 5
145 kg x 3
185 kg x 3
225 kg x 1
255 kg x 1
Sack pick to 1.6 meters:
40 kg x 20
60 kg x 20
GOJU RYU KOBUDO Saturday August 27th
GOOD MORNINGS & ACCESSORIES Thursday August 25th
Good mornings w/Axle:
20 kg x 10
65 kg x 5 x 10
Romanian deadlifts:
65 kg x 5
95 kg x 5 x 10
Axe swings (l&r):
27 kg x 5 x 10
Hamstring curls (p/l):
12.5 kg x 5 x 20
DB curls (l&r)
15 kg x 5 x 10
Preacher curls w/EZ bar:
27.5 kg x 10
25 kg x 4 x 10
Cable side raises (l&r):
4.5 kg x 5 x 10
PULLS Sunday August 21st
Deadlifts w/barbell:
60 kg x 10
100 kg x 5
130 kg x 3 x 10 - programmed 5 sets but stopped here due to left quad/glute issue
Bench rows w/barbell:
30 kg x 10
35 kg x 10
40 kg x 10
45 kg x 10
50 kg x 10
55 kg x 10
60 kg x 10
65 kg x 10
70 kg x 10
75 kg x 5
Face pulls:
45 kg x 5 x 20
DB curls (right only)
17.5 kg x 8
15 kg x 8
12.5 kg x 8
10 kg x 10
8 kg x 10
DB curls (left only):
12.5 kg x 2 x 10
BOB'S CEP Thursday August 18th
Barbell incline press:
20 kg x 10
50 kg x 5
65 kg x 3 x 10
60 kg x 2 x 10
55 kg x 2 x 10
50 kg x 10
DB incline press (p/h):
15 kg x 20
12.5 kg x 20
10 kg x 20
DB flys (p/h):
5 kg x 3 x 20
super-set w/Cable flys, low setting (p/h):
13.5 kg x 5 x 20
DB bicep curls (right only):
12.5 kg x 20
GOJU RYU KOBUDO Saturday August 6th
SQUAT Tuesday August 2nd
Squats w/Axle to (box):
20 kg x 10
60 kg x 5
100 kg x 5
120 kg x 8 x 10 - another all time PR in the squat!
Hamstring curls (p/l):
10 kg x 5 x 20
EVENTS+ Sunday July 31st
Silver Dollar deadlifts:
130 kg x 8
180 kg x 3
220 kg x 1 - double overhand, no belt
250 kg x 1 - no belt
280 kg x 1
300 kg x 1 - haven't pulled this much in a long time!
Bench rows:
35 kg x 3 x 20
Seated row machine:
67.5 kg x 10
52.5 kg x 4 x 10
Face pulls:
45 kg x 5 x 20
DB curls (right only):
12.5 kg x 3 x 10
10 kg x 2 x 10
