May-June Catchup: Jack-Of-All-Trades

'It's been a long time between drinks' again, as they say, and I'm overdue for a lengthier-than-normal entry here because there's a lot to catch up on, again. And it's pretty much all good news bar the (now predictable) withdrawal due to injury from what turned out to be the last GPC powerlifting event - or any event - ever to be held at Rucci's Gym (formerly PTC Perth). Plus, I noticed I neglected to log anything other than my lifting in the last post. So there's a bit to cover.

Last weekend I dropped to 118.2 kilograms body weight after a day of activities. The week prior, no less than three people asked me if - or remarked to me that - I had lost some weight recently. At that time, I had not, and I explained to each person that the number on the scale hadn't changed in some months, but I must have lost some fat and gained some leaner mass since they saw me last.

In truth, I'd begun feeling a little annoyed that I hadn't lost more weight. I'd been confident of competing in a lighter powerlifting weight class than I'd ever been before (under 110 kg) by perhaps midyear... obviously that isn't going to happen. But I'm now steady at around 119, so small progress is still progress.

 

Some other good news: after months of performing my prescribed pre-training exercises and being more aware of foot placement and general posture, the strength and mobility through my left hip has mostly returned. I've had a few deadlift sessions without incident, though I've kept the loading below two hundred, performing them slowly, to really engage the muscles before the full weight is off the floor. It is the same strategy used when pulling a silver dollar deadlift. So far, so good.

 

I am really enjoying both kobudo and archery, though have not been able to attend either as often as I would like to. At KGSA Archers, I started a few months ago with a basic recurve bow, which was dangerously small for my draw length, and would miss targets at twenty meters more often than not. Now I have a seventy pound Bear compound bow (the poundage is reduced to sixty for use on the range), custom-made, high-rigidity carbon arrows, and I hit a bullseye at forty meters, weekend before last. Not just in the ten ring, in the middle of it, along with several more coming close. I begin to fatigue at about 90 minutes and that's when arrows start to fly wild. So I take a break to go eat, and then head to kobudo for just after one o'clock. It's a pretty sweet Saturday schedule, if you ask me.

 

Tuesday, Thursday and Sunday nights are still lifting nights, but once I had to quit comp prep, I went back to higher volume reps at lighter loading. A friend visiting from interstate told me on the weekend that I hadn't lost any muscle size at all. But I know I've shrunk all over. It would take some months - maybe a year or more - of consistent training, without injury, for me to get back to my heyday, if that is what I wanted to do.

 

But the thing is, being twenty kilograms lighter and having less muscle density through my yoke has allowed me to breathe easier and sleep better (not great, but better), and focusing on form and mobility while developing other skills has reduced my general aches and pains. My resting heart rate is down and the threat of high blood pressure / hypertension has abated. I can't see much benefit in going back to that. Not for a couple more fake gold medals. Truthfully, I'm just enjoying this new, jack-of-all-trades approach enough that I don't care. I'm keen to become a better marksman and more disciplined kobudo student. And strongman, as a sport, is in shambles in WA right now. Until I have a clear goal in mind, the heavy, heavy stuff will be on the back-burner for at least a little while. I think. I won't lose the feel for strongman events and powerlifting movements, but I don't plan to max out on anything for the foreseeable future.

 

Let's see how that prediction pans out, huh?

 

GMs & ACCESSORIES Tuesday June 27th

Good mornings:

20 kg x 10

50 kg x 5

consistency...

70 kg x 5

90 kg x 3 x 10

Front squats:

20 kg x 10

50 kg x 5

70 kg x 3

90 kg x 7

Romanian deadlifts:

90 kg x 3 x 10

Face pulls:

50 kg x 3 x 20

Cable side raises (l&r):

8 kg x 4 x 10

DB curls w/finger extension (l&r):

17.5 kg x 10, 8 TPR

12 kg x 10

 

PULL+ LEGS Tuesday June 20th

Deadlifts:

60 kg x 10

90 kg x 5

120 kg x 3

150 kg x 3

190 kg x 2 missload

140 kg x ME 10

is...

 

Leg extension plate machine (p/l):

20 kg x 10

30 kg x 3 x 10

Lateral pulldowns plate machine (l&r):

20 kg x 5

40 kg x 3

60 kg x ME 5

50 kg x 15

40 kg x 10

 

PRESS Thursday June 16th

Incline barbell press:

20 kg x 8

50 kg x 5

70 kg x 2 x 10

60 kg x 8, 6

Pec deck:

32 kg x 3 x 20

DB curls w/finger extension (p/h):

15 kg x 10

17.5 kg x 10

12.5 kg x 10

10 kg x 10

 

key.

ARCHERY & KOBUDO Saturday June 3rd

KARATE Monday May 29th

ARCHERY & KOBUDO Saturday May 27th

 

PUSH PULL Thursday May 25th

Incline bench press:

20 kg x 10

60 kg x 5

80 kg x 3

100 kg x 1

110 kg x 4

Deadlifts:

70 kg x 10

100 kg x 5

140 kg x 3

DB press (p/h):

25 kg x 3

40 kg x ME 9 PR

25 kg x ME 20 TPR

Incline press plate machine (p/h):

25 kg x 3

40 kg x ME 11

30 kg x ME 8

25 kg x ME 12

Pec deck pin machine:

31.5 kg x 4 x 20

Front raise BB pin machine (p/h):

20 kg x 4 x 10

Seated row plate machine (p/h):

20 kg x 10

25 kg x 10

30 kg x 8

EVENTS Sunday May 21st

Yoke walk:

145 kg x 3 x 15 meters

205 kg x 2 x 15 meters

245 kg x 2 x 15 meters

Sack pick to 1.5 meters:

75 kg x 3 x 5

Lateral pulldowns plate machine (l&r):

20 kg x 5

40 kg x 3

60 kg x 10

45 kg x 10

30 kg x 20

CARDIO

Assault bike: 5 mins @ +60 rpm

 

ARCHERY & KOBUDO Saturday May 20th

 

PULL Thursday May 18th

Deadlifts:

70 kg x 10

110 kg x 5

130 kg x 5

150 kg x 3

170 kg x 3

190 kg x 3

120 kg x 10

Seated row plate machine neutral grip (p/h):

20 kg x 3

30 kg x 3

40 kg x ME 10

25 kg x ME 20

Seated row pin machine wide, uhand grip:

64 kg x 4 x 10

Face pulls:

50 kg x 4 x 20

Cable side raises (l&r):

10 kg x 4 x 10

Lateral pulldowns:

50 kg x 4 x 10

 

SQUAT Tuesday May 16th

Front squats:

20 kg x 8

60 kg x 3

80 kg x 3

100 kg x 3

70 kg x 10

DB curls w/finger extension (l&r):

15 kg x 2 x 10

DB isometrics (l&r):

4 kg x 60 seconds

5 kg x 60 seconds

CARDIO

Assault bike: 5 mins @ 60-65 rpm TPR

 

KARATE Monday May 15th

ARCHERY & KOBUDO Saturday May 13th

 

PRESS Thursday May 11th

Incline bench press:

20 kg x 10

50 kg x 5

70 kg x 3

90 kg x 1

100 kg x 1

105 kg x ME 5

80 kg x ME 10

70 kg x ME 8

DB press (p/h):

25 kg x 3

40 kg x ME 6 PR

30 kg x ME 8 TPR

Incline press plate machine (p/h):

20 kg x 3

40 kg x ME 5

30 kg x ME 5

25 kg x ME 7

Triceps pushdowns (perform x 3):

59 kg x 10 wide

59 kg x 10 narrow

45 kg x 10 rope

Pec deck pin machine:

22.5 kg x 20

31.5 kg x 3 x 20

Front raise BB pin machine (p/h):

20 kg x 4 x 10

KARATE Monday May 8th

ARCHERY & KOBUDO Saturday May 6th

GMS & ACCESSORIES Thursday May 4th

Good mornings (toes forward):

20 kg x 10

60 kg x 5

80 kg x 5

90 kg x 3 x 10

Romanian deadlifts (toes forward):

90 kg x 4 x 10

Leg extension plate machine (performed individually):

40 kg x 2 x 10

KARATE Monday May 1st

EVENTS Sunday April 30th

Sled w/harness:

Push +100 kg x 2 x 15 meters - low grip

Pull +150 kg x 2 x 15 meters

Pull +200 kg x 2 x 15 meters

Sack pick to 1.5 meters:

75 kg x 3 x 5

CARDIO

Assault bike: 5 mins @ +60 rpm TPR 

 

ARCHERY & KOBUDO Saturday April 29th

 

PRESS Thursday April 27th

Incline bench press:

20 kg x 10

50 kg x 5

70 kg x 2

80 kg x 1

90 kg x 1

100 kg x ME 5, rack bounce, 3

80 kg x ME 8

70 kg x ME 6

DB press (p/h):

20 kg x 3

37.5 kg x ME 10 PR

25 kg x ME 13 PR

Incline press plate machine (p/h):

20 kg x 3

40 kg x ME 5

30 kg x ME 6

20 kg x ME 9

Front raise BB pin machine (p/h):

20 kg x 4 x 10

Triceps pushdowns (perform x 3):

59 kg x 10 wide

59 kg x 10 narrow

45 kg x 10 rope

Pec Deck:

23 kg x 20

27 kg x 20

32 kg x 20

DB curls w/finger extension (l&r):

15 kg x 3 x 10 PR

KARATE Monday April 24th

KOBUDO Saturday April 22nd

March-April Catchup

GMS & ACCESSORIES Thursday April 20th

Good mornings - toes forward:
20 kg x 8
60 kg x 4
80 kg x 4 x 8
Romanian deadlifts - toes forward:

80 kg x 4 x 8
Seated row plate machine (p/h):
25 kg x 3
40 kg x ME 12
30 kg x ME 15
Leg extension plate machine (performed individually):
30 kg x 3 x 10 TPR
20 kg x 3 x 10
Hamstring curls plate machine (p/l performed individually):
15 kg x 20
25 kg x 20
20 kg x 20

PRESS Tuesday April 18th

DB shoulder warmup

Incline bench press:
20 kg x 10
50 kg x 5
60 kg x 3
70 kg x 2
80 kg x 1
90 kg x ME 8
70 kg x ME 11
60 kg x ME 13
DB press (p/h):
20 kg x 3
35 kg x ME 10
25 kg x ME 14
Incline press plate machine (p/h):
20 kg x 2
40 kg x ME 6
30 kg x ME 7
Pec Deck:
40 kg x 4 x 10 - do 20 rep sets next time
Triceps push downs (perform x 3):
59 kg x 10 wide
64 kg x 10 narrow
45 kg x 10 rope
Front raise BB machine (p/h):
20 kg x 4 x 10
DB curls (p/h) w/finger extension:
12.5 kg x 3 x 10

 

PULL Tuesday April 11th

Pre-training:
Lock Clam Shell: 2 x 60 seconds
Spiked ball piriformis acupressure: 60 seconds
Foam roll: 2 minutes
Copenhagen Plank (l&r): 2 x 60 seconds
DB shoulder warm-up
Deadlifts:
70 kg x 10
120 kg x 5
170 kg x 2
130 kg x 8
Seated row plate machine neutral grip (p/h):
20 kg x 3
30 kg x 2
40 kg x ME 10
25 kg x ME 20 TPR
Seated row pin machine uhand grip:
64 kg x 4 x 10
Face pulls:
50 kg x 4 x 20
Lateral pulldowns:
50 kg x 4 x 10
Cable side raises (l&r):
10 kg x 4 x 10

 

LEGS Thursday April 6th

Pre-training:
Lock Clam Shell: 2 x 60 seconds
Spiked ball piriformis acupressure: 60 seconds
Foam roll: 2 minutes
Copenhagen Plank (l&r): 2 x 30 seconds
Front squats w/axle - toes forward:
20 kg x 8
60 kg x 4
80 kg x 3 x 8 PR
Leg extension plate machine (performed individually):
30 kg x 5 x 8
Hamstring curls plate machine (performed individually):
15 kg x 2 x 20
DB curls standing (p/h):
12.5 kg x 3 x 10

 

MISC Sunday April 2nd

Pre-training:
Lock Clam Shell: 2 x 60 seconds
Spiked ball piriformis acupressure: 60 seconds
Foam roll: 2 minutes
Copenhagen Plank (l&r): 2 x 30 seconds
DB shoulder warm-up
Sled push:
Unladen x 15 meters low position
+100 kg x 2 x 15 meters (high/low)
+150 kg x 2 x 15 meters (high/mid)
+200 kg x 2 x 15 meters (high/high)
Axle OHP:
20 kg x 10
50 kg x 3 x 10
DB curls w/finger extension (l&r):
15 kg x 10
17.5 kg x 10
DB front raises (p/h):
12.5 kg x 10
Cable cross overs (p/h):
18 kg x 3 x 20
CARDIO
Assault bike: 5 mins @ +55 rpm

 

PULL Thursday March 30th

Pre-training:
Lock Clam Shell: 3 x 30 seconds
Spiked ball piriformis acupressure: 60 seconds
Foam roll: 2 minutes
Copenhagen Plank (l&r): 2 x 30 seconds
Calf Stretch Slant Board: 2 x 60 seconds
DB shoulder warm-up
Seated row pin machine, uhand wide grip:
91 kg x 4 x 10
Seated row plate machine neutral grip (p/h):
20 kg x 5
30 kg x 2
40 kg x ME 4
25 kg x ME 10
Face pulls pin machine:
50 kg x 4 x 20
Later pulldowns pin machine:
50 kg x 4 x 10
Curls w/EZ bar:
25 kg x 3 x 10

 

PRESS Tuesday March 28th

Pre-training:
Lock Clam Shell: 3 x 30 seconds
Spiked ball piriformis acupressure: 60 seconds
Foam roll: 2 minutes
Copenhagen Plank (l&r): 2 x 30 seconds
Calf Stretch Slant Board: 2 x 60 seconds
Bench press:
20 kg x 8
60 kg x 5
80 kg x 3
90 kg x 5 x 5
DB press (p/h):
20 kg x 3
35 kg x ME 10
25 kg x ME 12
Incline press plate machine (p/h):
20 kg x 3
40 kg x 3
50 kg x ME 3
35 kg x ME 6
Front raise BB machine (p/h):
20 kg x 4 x 10
Triceps push downs:
64 kg x 3 x 10 wide
64 kg x 3 x 10 narrow
No rope - left shoulder issue

 

REHAB LEGS Sunday March 26th

Pre-training:
Lock Clam Shell: 3 x 30 seconds
Spiked ball piriformis acupressure: 60 seconds
Foam roll: 2 minutes
Copenhagen Plank (l&r): 2 x 30 seconds
Calf Stretch Slant Board: 2 x 60 seconds
Front squats w/axle - toes forward:

20 kg x 10
50 kg x 5
70 kg x 4 x 5
Incline press plate machine (p/h):
20 kg x 5
40 kg x 5
55 kg x 10
35 kg  x 15
Leg extension plate machine (performed individually):
30 kg x 6 x 8
Hamstring curls plate machine (performed individually):
15 kg x 4 x 20

 

REHAB LEGS Thursday March 23rd

Pre-training:

Lock Clam Shell: 5 x 30 seconds
Spiked ball piriformis acupressure: 60 seconds
Foam roll: 2 minutes
Copenhagen Plank (l&r): 2 x 30 seconds
Calf Stretch Slant Board: 2 x 60 seconds
GMs w/axle:
20 kg x 8
50 kg x 8
70 kg x 4 x 8
Romanian deadlifts w/axle:
70 kg x 4 x 8
Leg extension plate machine (performed individually):
30 kg x 6 x 8
Hamstring curls plate machine (performed individually):
20 kg x 2 x 20
15 kg x 2 x 20 

 

REHAB Sunday March 19th

Pre-training:

Foam roll
Copenhagen planks (l&r): 3 x 30 seconds
Piriformis seated stretch with gluteal massage spiked ball
DB shoulder warmups

Incline press plate machine (p/h):
40 kg x 5
55 kg x 5
35 kg x 20
Seated row plate machine (p/h):
20 kg x 5
40 kg x 5
30 kg x 15 

 

PUSH/PULL Thursday March 2nd

Pre-training:
Hamstring stretch
Clams
Foam roll
Spiked ball
Piriformis seated stretch with gluteal massage & trigger point supine
Lateral gluteal massage & trigger point
Shoulder warm-up with DBs & band

Bench press:
20 kg x 8
60 kg x 5
80 kg x 3
100 kg x 1
110 kg x 4, 1, 4
80 kg x 8
Good mornings w/axle:
20 kg x 10
50 kg x 3 x 10
Deadlift:
70 kg x 8
120 kg x 3 x 8
OHP plate machine (p/h):
40 kg x 3
55 kg x ME 9 PR
35 kg x ME 10
Hamstring curls (l&r done individually):
18 kg x 3 x 10
Seated row pin machine uhand wide grip:
64 kg x 10
91 kg x 10 (full stack)
73 kg x 10
Face pulls:
50 kg x 3 x 20
Cable front raise BB machine:
20 kg x 3 x 10

20 Kilos Lost in 11 Months

...AND more still to lose. I'm calling it exactly eleven months as I know I was weighing 140 late March / early April, and on February 26th the scales proclaimed me to be just 120.45, which I'm taking as close enough. It might have been a week or so shy of that, or possibly a week or so more. I seldom record minutia when I begin these things. Only as I'm making progress do I reflect, and share my thoughts here. The next body weight target is 115, which I hope to reach come late April. It won't be enough to drop to the next weight class, but I do think I should take a shot at under 110, either late this year or early next. That would be interesting...

First, however, I need to get my hip issue sorted. It's been bugging me almost constantly. Now I can't stand, walk, lie down without it being present... and it was really pissing me off at Karate. The tightness is one thing - and something I could deal with if I had to - but with it comes a major lack of strength. I unracked a 150 kilo axle squat and could only manage three reps before I felt the left leg failing, and my recovering hamstring begin to twitch in response. I racked it rather than risk it.

My next stop will be the GP. I am hoping a prescribed, high strength muscle relaxant will help it to release. I've tried about everything else I can think of at this point. I have mentioned before, but I will again, that my pretraining regimen is not included in my regular blog posts as it is - at this stage of my career - pretty extensive. I perform the full suite before every lifting session and do some stretching, makeshift piriformis accupressure (jamming my glute into the metal side of a chair) and clams prior to karate classes. At some point I will write it all down here, too, but I do it every other day and it is pretty uninteresting to me. As are progress pics, but I guess I'll add some in due course.

What is interesting to me is keeping this train rolling. When I was a kid, I liked archery. I had a thirty pound fiberglass bow and took lessons in primary school. Because this was the early 90s and I was a kid living in the hills, I would freely wander about the bush shooting training arrows at targets I'd carve into the faces of trees. I even had some hay bales set up in the back yard with a paper (or maybe canvas) target strung to the front. The area behind the target was all rocky, high ground, so no chance of an arrow flying off into the neighbour's yard. Which was fortunate, as I wasn't such a great shot to begin. The point is, I've decided for some silly reason that I don't have enough hobbies and would consider getting up early on Sundays to attend archery classes in Wembley.

And I missed the grading for Kobudo last year due to illness, but will be more than ready for the next grading in April. I'd mistakenly thought I needed to learn the full kata when I actually only needed to show proficiency in the strike and block combos. With the additional training I've done, the yellow belt is already mine.

GOJU RYU Karate Monday February 27th

EVENTS+ Sunday February 26th

Yoke walk:

145 kg x 2 x 14 meters

205 kg x 2 x 14 meters

265 kg x 4 x 14 meters

Zercher carry w/axle (lower pick):

70 kg x 10 meters, 2 corners

100 kg x 10 meters, 2 corners

130 kg x 4 x 10 meters, 2 corners

Hack squat machine:

unloaded x 10

+40 kg x 10

+80 kg x 10

Leg extensions (l&r performed individually):

20 kg x 5 x 10

GOJU RYU Kobudo Saturday February 25th

SQUAT Thursday February 23rd

Squats w/axle to box:

20 kg x 10

70 kg x 5

110 kg x 3

140 kg x 1

150 kg x 3 - not a good idea to keep pushing

Good mornings w/axle:

20 kg x 3 x 10

BENCH Tuesday February 21st

Bench press:

20 kg x 8

60 kg x 5

80 kg x 3

90 kg x 1

100 kg x 3 x 6

DB bench poress (p/h):

30 kg x 3

37.5 kg x 8 PR

25 kg x 12

DB flys (p/h):

7 kg x 3 x 20

OHP plate machine (p/h):

40 kg x 3

60 kg x 3 PR

45 kg x 6

30 kg x 10

Triceps pushdowns (perform x 3):

50 kg x 10 wide

50 kg x 10 narrow

50 kg x rope

Cable side raises BB machine (p/h):

10 kg x 3 x 10

Bicep curls w/EZ bar:

30 kg x 2 x 10

DB curls (right only w/fingertip extension):

10 kg x 3 x 10

CARDIO

Assault bike: 5 mins @ +60 rpm

Mid-February Catchup: Comp Prep Wk3

SINCE about mid-last year I've had an ongoing issue with my hips. It's a muscle impingement that alternates from the left to the right medial glute. This last fortnight has seen several physio appointments with Dr Michael Proessler, a gentleman I first met maybe ten years ago at Body Genius and someone who is top of his field when it comes to dry needling and chiropractic manipulation. After hours of treatment, my left hip is still not working properly. It's under-powered and slow to respond, and I'm pretty sure it's the reason why I pulled the left hamstring during my last deadlift session.

 

Dr Proessler really attacked my hip Thursday afternoon and, since it's generally not recommended to work the treated area for twenty-four hours, I erred on the side of caution and waited till Friday night. I performed plenty of stretching and the prescribed pre-training exercises beforehand, but I still managed to hamstring myself. Since there's been no blood pool near the area and my mobility now, three days later, is pretty good, it must have been a strain and not a tear, which is a relief.

About a week before this, I also made the mistake of throwing some meadows rows into my pull routine, since I spotted the apparatus while wandering around between sets. The angle of the rows and the thickness of the bar only succeeded in further aggravating my right forearm, which I'd strained doing something - still not sure what - in the weeks prior. It may be due to the additional work I'm doing with just the right arm, as there is still a noticeable size (less so stength) difference since my right bicep tendon detachment... four years ago. Shit. Took me about nine months to bounce back from the left one.

 

Other than that, comp prep is going well. Heh. I've juggled the sessions in the coming week to provide maximal rest time for this latest niggle. I'll bench Tuesday as normal but squat Thursday. My bench is still on point, but I am not certain I'll be able to jump back into squats as they are programmed, and calculating the maximum tolerable loading for deads is going to be dicey. I don't want to make it worse. I don't want to lose another week of prep either.

And now here's some old vids. I keep forgetting to take new ones coz, honestly, it's has little to do with why I train. But for the purposes of instruction and reference, I'm considering making these blog entries more... interactive. Like, 'how to' videos and such. Watch this space.

GOJU RYU Karate Monday February 20th

 

GOJU RYU Kobudo Saturday February 18th

DEADLIFT Friday February 17th

Deadlift:

70 kg x 8

120 kg x 5

170 kg x 3

210 kg x 1

230 kg x 3, 2 - pulled left hamstring

Seated row plate machine, neutral grip (p/h):

20 kg x 5

30 kg x 3

40 kg x 8

25 kg x 15

Seated row pin machine, underhand wide grip:

64 kg x 5 x 10

Face pulls:

50 kg x 5 x 20

Lateral pull downs:

50 kg x 5 x 10

Cable front raise BB machine (p/h):

20 kg x 5 x 10

 

BENCH Tuesday February 14th

Bench press:

20 kg x 8

60 kg x 4

80 kg x 2

90 kg x 4 x 6

DB bench press (p/h):

30 kg x 3

35 kg x 10 TPR

25 kg x 10

DB flys (p/h):

7 kg x 3 x 20

OHP plate machine (p/h):

30 kg x 3

40 kg x 2

50 kg x 7

35 kg x 7

Triceps push downs (performed x 3):

50 kg x 10 wide

50 kg x 10 narrow

50 kg x 10 rope

Bicep curls w/EZ bar:

30 kg x 3 x 10

Cable front raise BB machine (p/h):

20 kg x 5 x 10

SQUAT Monday February 13th

Squat w/axle (to box):

20 kg x 10

70 kg x 5

110 kg x 3

140 kg x 2 x 9

Sack pick to 1.5 meters:

75 kg x 3 x 5

Zercher carry w/axle:

70 kg x 2 x 10 meters, 4 corners

100 kg x 2 x 10 meters, 4 corners

120 kg x 10 meters, 4 corners

140 kg x 10 meters, 4 corners

Leg extensions (performed individually):

20 kg x 5 x 10

Hamstring curls pin loaded:

45 kg x 3 x 15 PR

DEADLIFT Thursday February 9th

Deadlifts:

70 kg x 8

110 kg x 3

150 kg x 2

180 kg x 1

200 kg x 2 x 4

Seated row plate machine (p/h):

20 kg x 3

30 kg x 2

40 kg x 7

25 kg x 15 - switch to neutral grip in future

Meadows rows (l&r):

30 kg x 8

40 kg x 5 - right forearm issue

Seated row pin machine (underhand, wide grip):

59 kg x 5 x 10

Face pulls:

50 kg x 5 x 20

Cable front raise BB machine (p/h):

20 kg x 5 x 10

BENCH Tuesday February 7th

Bench press:

20 kg x 8

60 kg x 4

80 kg x 4 x 8

DB bench press (p/h):

25 kg x 3

35 kg x 7

27.5 kg x 8

OHP plate machine (p/h):

30 kg x 3

40 kg x 2

50 kg x 7 PR

35 kg x 8

Triceps push downs (perform x 3):

50 kg x 10 wide

50 kg x 10 narrow

50 kg x 10 rope

Bicep curls w/EZ bar:

30 kg x 3 x 10

CARDIO

Assault bike: 5 mins @ 60 rpm

GOJU RYU Karate Monday February 6th

SQUAT Sunday February 5th

Squats w/axle (to box):

20 kg x 10

70 kg x 5

110 kg x 3

120 kg x 1

130 kg x 2 x 10

Good mornings w/axle:

80 kg x 4 x 8

Romanian deadlifts w/axle:

80 kg x 4 x 8

Leg extensions (performed individually):

20 kg x 5 x 10

Hamstring curls pin loaded:

41 kg x 2 x 20

36 kg x 2 x 20

GOJU RYU Kobudo Saturday February 4th

 

DEADLIFT Thursday February 2nd

Deadlifts:

70 kg x 10

110 kg x 5

140 kg x 3

170 kg x 9 - performed 6 overhand, easy peasy

Seated row plate machine (p/h):

20 kg x 3

30 kg x 3

40 kg x 8

25 kg x 12

Seated row pin machine:

73 kg x 2 x 10 narrow

59 kg x 2 x 10 wide

45 kg x 15 wide, underhand

Lateral pull downs:

50 kg x 5 x 10

Face pulls:

50 kg x 5 x 20

Cable front raise BB machine (p/h):

20 kg x 5 x 10

BENCH Tuesday January 31st

Bench press:

20 kg x 8

60 kg x 4

70 kg x 5 x 8

DB bench press (p/h):

25 kg x 3

35 kg x 4

30 kg x 9

OHP plate machine (p/h):

25 kg x 3

35 kg x 2

45 kg x 1

50 kg x 6

35 kg x 9

Triceps pushdowns (perform x 3):

50 kg x 10 wide

50 kg x 10 narrow

50 kg x 10 rope

Right only w/handle:

18 kg x 10

14 kg x 2 x 10

Bicep curls w/EZ bar:

30 kg x 10, 10, 5

DB curls (right only):

12.5 kg x 5

7 kg x 3 x 10

CARDIO

Assault bike: 5 mins @ +55 rpm

GOJU RYU Karate Monday January 30th

 

EVENTS Sunday January 29th

Yoke walk:

145 kg x 3 x 14 meters

205 kg x 2 x 14 meters

265 kg x 14 meters - felt shitty

Zercher carry w/Axle:

70 kg x 4 x 10 meters, 2 turns

100 kg x 4 x 10 meters, 2 turns

110 kg x 2 x 10 meters, 2 turns

120 kg x 2 x 10 meters, 2 turns

130 kg x 10 meters, 2 turns 

140 kg x 10 meters, 2 turns

Heavy ball pick to 1.5 meters:

65 kg x 8

Sack pick to 1.5 meters:

75 kg x 3 x 3

GOJU RYU Kobudo Saturday January 28th

 

GMs & Leg Accessories Thursday January 26th

Good mornings w/axle:
20 kg x 10
60 kg x 10
90 kg x 3 x 10
Romanian deadlifts:

70 kg x 10

90 kg x 5

100 kg x 3 x 10

Bulgarian split squats (l&r):

unweighted x 5 x 10

Hack squat machine:

unloaded x 10

+40 kg x 10

+80 kg x 10

+100 kg x 5

Leg extensions (performed individually):

20 kg x 4 x 10

20 kg x 10

Hamstring curls pin loaded:

32 kg x 5 x 20

Axe swings (l&r):

25 kg x 5 x 10

Seated calf raises pin machine:

weight unknown x 5 x 20

 

BOB'S C.E.P. Tuesday January 24th

Barbell incline press:

20 kg x 10

60 kg x 5

80 kg x 3

90 kg x 1

100 kg x 1

110 kg x 2 - messed up at unracking... felt like I had a triple in me

70 kg x 14

DB incline press (p/h):

25 kg x 3

30 kg x 3

35 kg x 7

20 kg x 20

DB flys (p/h):

8 kg x 5 x 20

OHP plate machine (p/h):

30 kg x 1

40 kg x 1

45 kg x 7

25 kg x 12

Cable front raises BB machine (l&r):

15 kg x 10

20 kg x 3 x 10

10 kg x 20

Cable side raises (l&r):

5 kg x 5 x 10

DB curls (right only):

12.5 kg x 5

15 kg x 10

12.5 kg x 5

10 kg x 10

CARDIO

Assault bike: 5 mins @ +55 rpm

GOJU RYU Karate Monday January 23rd

January Recap: Now I Has a Yoke!

THE LOVE of my life bought me a Stand or Submit Tower Yoke for xmas! A well built yoke is to the strongman what a grail watch is to the collector, and SoS make the best I have ever used. You will find SoS equipment at all state and national level strongman comps across the country... they've even made it to the world stage, featuring in Giants Live 2023. Certainly the best manufacturer of tough-as-nails strongman gear in Australia. 

Indeed, it has been an excellent start to 2023 thus far, with a variety of regular Sunday strongman events in full swing once more. When I introduced myself to Sam of ORA management in late December, I shared the news of my expected xmas present and asked if I could keep it at the gym. Sam was only too happy to accommodate me, and even suggested that a dedicated strongman equipment pen and training area may be a possibility in the future!

I also showed Sam the divots that were already appearing in the corner runway from my few farmers walks this year, and promised to assist with laying new turf when it eventually fell apart. These indoor surfaces don't agree with strongman training at all.

In return for being so accommodating, I have also offered free coaching to any ORA members who want to show up for events on Sundays. Currently I train from around nineteen-hundred for two or more hours. This time slot may change to suit demand.

 

Sam asked me if there were any rules for members to follow when using the SoS yoke, and honestly I could't think of many. It's impossible to damage without an oxy torch / thermal lance / glove of Thanos. If the pegs aren't slotted correctly, the crossbar will slide down and it won't be usable. It weighs nearly one hundred and fifty kilos, so it's unlikely anyone will tip it over or drop it from a great height. Plus, due to a slight misalignment with the eyelets on one side, one of the pegs needed to be hammered into place with a mallet, and the other one on that side doesn't slot in at all... I may need to get a really big tungsten drill bit and re-bore it (oh, no, I have to buy more tools). So, in short, nobody can really adjust it for use right now.

For the last couple of years my routines have been relatively low load and high repetition, with a focus on mobility, fixing weaknesses and not fucking injuring myself again. While the latter principle is still a priority, so is competing in a PL comp or two this year. A long time ago, my sessions didn't really vary from a compound or two, a couple of isolations, and maybe some cardio to finish. Took me an hour to perform following ratios no greater than three money sets of eight to ten reps, and far fewer reps on the heavy stuff.

Now my sessions last a good two hours and consist of thirty plus sets. Generally five sets per exercise / movement of ten to twenty reps each, with fewer for the heavy stuff. But not that much fewer, since the weight isn't near maximum on most things. Obviously that's about to change.

I am aiming for a body weight of around one fifteen by July, which is another seven or so kilos still to lose, and no doubt this will affect my strength levels. All the same, I reckon 230/170/300 for a 700 total is a reasonable target.

 

Stand or Submit Tower Yoke specs

Bolts, Nuts, Pegs & Fasteners: 7.35 kg

Crossbar: 24.7 kg

Leg 1: 39 kg

Leg 2: 38.8 kg

Foot 1: 18 kg

Foot 2: 18 kg

TOTAL: 145.85 kg

 

EVENTS Sunday January 22nd

Log clean press:

40 kg x 5

60 kg x 5

70 kg x 3 x 5

Yoke walk:

145 kg x 2 x 14 meters

205 kg x 2 x 14

245 kg x 14 - no belt

245 kg x 5 x 14

PULL rehab Thursday January 19th

Seated row plate machine (p/h):

15 kg x 5

25 kg x 3

35 kg x 2

40 kg x ME 10 TPR

30 kg x ME 10

Seated row pin machine:

73 kg x 3 x 10 narrow

59 kg x 2 x 10 wide

Lateral pulldowns:

50 kg x 4 x 10 TPR

Face pulls:

50 kg x 4 x 20 TPR

Cable front raise BB machine (p/h):

10 kg x 20

15 kg x 2 x 20 TPR

DB curls (l&r):

15 kg x 10

12.5 kg x 10

10 kg x 3 x 15

CARDIO

Assault bike: 5 mins @ +55 rpm

Goju Ryu Karate Monday January 16th

 

EVENTS+ Sunday January 15th

Log clean press (10 inch, 39 kilograms):

40 kg x 10

60 kg x 5

70 kg x 3

80 kg x 2

90 kg x 1

Farmers walk p/h (15 kilograms each):

45 kg x 2 x 14 meters

75 kg x 2 x 14

95 kg x 5 x 2 x 14

Hack squat machine:

unloaded x 10

+40 kg x 10

+60 kg x 3 x 10

DB curls (l&r):

15 kg x 10

10 kg + fatgrip x 4 x 10

 

BOB'S CEP Max Effort Testing Thursday January 12th

Barbell incline press:

20 kg x 10

50 kg x 5

70 kg x 3

80 kg x 3

90 kg x 1

100 kg x ME 4

60 kg x ME 15

DB incline press (p/h):

25 kg x 3

30 kg x ME 11

20 kg x ME 10

DB flys (p/h):

8 kg x 5 x 20

Cable crossovers lowest setting (p/h):

18 kg x 5 x 20

OHP plate machine (p/h):

30 kg x 3

40 kg x ME 8

20 kg x ME 13

Cable front raises (p/h):

10 kg x 3 x 20

Cable side raises (l&r):

5 kg x 5 x 10

CARDIO

Assault bike: 5 mins @ +55 rpm  

PULL rehab Tuesday January 10th

Seated row plate machine (p/h):

10 kg x 5

20 kg x 5

30 kg x 3

40 kg x ME 10 TPR

25 kg x ME 10

Seated row pin machine:

73 kg x 3 x 10 narrow

59 kg x 2 x 10

Lateral pull downs:

41 kg x 5 x 10

Face pulls (taller machine):

27 kg x 5 x 20

Cable front raises (l&r):

9 kg x 10

14 kg x 2 x 10 TPR

9 kg x 2 x 10

Preacher curls w/EZ bar:

30 kg x 10

40 kg x 6 TPR

30 kg x 10

25 kg x 2 x 10

DB curls (right only):

8 kg x 5 x 10

CARDIO

Assault bike: 5 mins @ +55 rpm

 

EVENT+ Sunday January 8th

Farmers walk (picks 15 kilos each):

45 kg x 3 x 14 meters

75 kg x 2 x 14

95 kg x 2 x 14

115 kg x 14

75 kg x 4 x 14

75 kg x 3 x 14 - no re-picks

Hack squat machine:

unloaded x 10

+30 kg x 10

+50 kg x 3 x 10

PRESS & ACCESSORIES Thursday January 5th

Axle OHP:

20 kg x 10

40 kg x 4

60 kg x 4

75 kg x 8, 8, 6

55 kg x ME 12

OHP plate machine (p/h):

25 kg x 4

35 kg x 4

45 kg x ME 8

30 kg x ME 9

Triceps push downs (performed x 3):

50 kg x 10 wide

50 kg x 10 narrow

50 kg x 10 rope

right only:

18 kg x 10

14 kg x 2 x 10

Biceps curls w/EZ bar:

30 kg x 3 x 10

DB curls right only:

12.5 kg x 7

10 kg x 10

7 kg x 15

CARDIO

Assault bike: 5 mins @ +55 rpm

BOB'S CEP Sunday January 1st

Barbell incline press:

20 kg x 8

50 kg x 4

70 kg x 4

85 kg x 8, 7

60 kg x ME 15

DB incline press (p/h):

25 kg x 3

30 kg x 9

20 kg x 15

DB flys (p/h):

8 kg x 5 x 20

super-set w/Cable crossovers, lowest setting (p/h):

10 kg x 5 x 20

Preacher curls w/EZ bar:

30 kg x 3 x 10

DB curls right only w/preacher bench:

10 kg x 10

7 kg x 10

5 kg x 10

Cable side raises (l&r):

5 kg x 5 x 10

Starting 2023 Under 123

I HAVEN'T been this light since my late twenties. Here's a brief summary of weight fluctuations over my lifetime:

 

1997 (age 17) March:

Weighed 113 kilograms just after my birthday; the heaviest I'd ever been. By the end of the school year I'd lost 45 kilos and, at six foot three, weighed an emaciated 68. I did this by eating a bowl of cereal for breakfast, a bowl of rice and steamed vegetables for dinner, smoking cigarettes through the day and reluctantly playing sport and jogging occasionally. I evened out at 70-73, which I maintained for a few years.

2001-03 (age 21-23):

Weighed between 90 and 94 kilograms after a year or two of training almost only upper body but at least being consistent with it, as well as working a physically demanding job and walking everywhere, since I had no car. I had no real idea what I was doing in the gym, but what I was doing had produced a decent physique, for a few years anyway.

2010 (age 30) December:

Weighed somewhere over 150 kilograms. I didn't know for sure since the bathroom scales I owned topped out at 150, then would read 'ERR' and switch off. It had been a good seven years since I'd done anything you could call 'working out', with or without a clue. Turns out depression can make you sit on your ass and drink a whole lot, and sometimes remains undiagnosed till well into adulthood.

2011 (age 31) June:

Weighed about 145, with minor progress made after approximately fifteen months of working out in my modest home gym. This was the month I began training strongman.

2012 (age 32) May

Weighed 125 after less than a year of busting my ass with WA Strongman.

2015 (age 35) May:

Walking around at 135 kilograms most of the year after intentionally ballooning up to just over 140 in May, so I could compete in the super heavyweight division at the GPC and CAPO state powerlifting championships.

 

2023 (age 42) Yesterday:

Weighed in at exactly 125 kilograms about ten o/clock yesterday morning. After about eleven hours of miscellaneous chores and gardening, minor backyard improvements and home renovations (built a home made fire pit, took down some shelves, put up some other shelves, painted and varnished some stuff, accidentally set a bin on fire), I weighed 122.45 kilograms. I haven't been this light in fifteen years. Since beginning my strength journey in 2010, the lowest I ever dieted down to was a smidgen under 125.

As I stated late last year: 2023 is the year I break new ground. I intend to be leaner, stronger, more skilled and disciplined than I have ever been. I'm already within three kilograms of my first goal. From there, it's going to get even harder, for every five kilos is more difficult to lose than the five before it, and at some point my body will begin 'recomping' again.

This is the way.

December Recap: Primed for 2023

GMs & LEG ACCESSORIES Thursday December 29th

Good mornings w/axle:

20 kg x 10

60 kg x 10

85 kg x 4 x 10

Romanian deadlifts:

70 kg x 10

95 kg x 4 x 10

Bulgarian split squats (l&r):

BW x 5 x 10

Leg extensions (l&r performed individually):

20 kg x 5 x 10

Hamstring curls pin loaded:

32 kg x 5 x 20 PR

Axe swings (l&r):

25 kg x 5 x 10

 

PULL (rehab) Tuesday December 27th

Seated rows plate machine (p/h):

10 kg x 5

20 kg x 5

30 kg x 3

35 kg x ME 10

25 kg x ME 15

Seated row pin machine:

73 kg x 3 x 10

64 kg x 2 x 10

Lateral pulldowns:

41 kg x 5 x 10

Face pulls:

41 kg x 5 x 20

Cable front raises (l&r):

9 kg x 5 x 10

Preacher curls w/EZ bar:

30 kg x 10

40 kg x 5

35 kg x 5

30 kg x 6

25 kg x 10

DB curls (right only):

8 kg x 5 x 10

Calf raise pin machine:

unladen x 3 x 10

Calf raise plate machine:

25 kg x 2 x 10

CARDIO

Assault bike: 5 mins @ +55 rpm

 

PRESS & ACCESSORIES Sunday December 18th

Axle OHP:

20 kg x 10

50 kg x 5

60 kg x 5

70 kg x 3 x 8

50 kg x ME 10

Triceps pushdowns (perfmed x 3):

50 kg x 10 wide

50 kg x 10 narrow

50 kg x 10 rope

right only, rope:

23 kg x 5

18 kg x 2 x 10

Bicep curls w/EZ bar:

30 kg x 5 x 10

DB curls (right only):

7 kg x 10

10 kg x 10

OHP machine (p/h):

15 kg x 10

25 kg x 10

35 kg x 10

45 kg x 7

Cable crossovers, low position (p/h):

15 kg x 3 x 20

 

GOJU RYU KOBUDO Saturday December 17th

 

BOB'S CEP Tuesday December 13th

Barbell incline press:

20 kg x 10

50 kg x 5

70 kg x 3

80 kg x 10, 10, 8

70 kg x ME 8

DB incline press (p/h):

25 kg x 5

30 kg x 10

20 kg x 15

DB flys (p/h):

8 kg x 5 x 20

Cable crossovers new machine, low setting:

10 kg x 5 x 20

Cable side raises new machine (l&r):

5 kg x 5 x 10

Preacher curls w/EZ bar:

33 kg x 3 x 10

28 kg x 2 x 10

DB curls (right only, preacher):

10 kg x 10

7 kg x 10

5 kg x 10

 

GMs & LEG ACCESSORIES Sunday 11th December - full 2023 template

Good mornings w/axle:

20 kg x 10

60 kg x 10

80 kg x 4 x 10

Romanian deadlifts:

70 kg x 10

90 kg x 4 x 10

Leg extensions (l&r performed individually):

20 kg x 3 x 20 TPR

15 kg x 2 x 20

Hamstring curls pin loaded:

32 kg x 4 x 20 TPR

Axe swings (l&r):

25 kg x 5 x 10

Bulgarian split squats (l&r):

BW x 5 x 10

GOJU RYU KOBUDO Saturday December 10th

 

PULL (rehab) Thursday 8th December - First Session @ ORA Belmont

Seated row plate machine (p/h):

10 kg x 8

20 kg x 4

30 kg x 4

35 kg x ME 10

20 kg x ME 20

Seated row pin machine:

50 kg x 10

64 kg x 10

73 kg x 10

82 kg x 10

91 kg x 10

Lateral pulldowns:

45 kg x 5 x 10

Face pulls:

45 kg x 5 x 10

Cable front raises (l&r):

4.5 kg x 10

9 kg x 4 x 10

Seated DB curls (l&r):

20 kg x 10

15 kg x 10

12.5 kg x 10

10 kg x 10

8 kg x 10

DB curls (right only):

6 kg x 20

CARDIO

Assault bike: 5 mins @ +50 rpm

 

PRESS & ACCESSORIES Tuesday December 6th

Axle OHP:

20 kg x 10

40 kg x 5

50 kg x 5

60 kg x ME 18

50 kg x ME 16

Triceps pushdowns (perform x 3):

49.5 kg x 10 wide

49.5 kg x 10 narrow

49.5 kg x 10 rope

right only

18 kg x 3 x 10

Cable crossovers, low position (p/h):

13.5 kg x 2 x 20

18 kg x 3 x 20 TPR

Cable side raises (l&r):

4.5 kg x 10

9 kg x 4 x 10 TPR

Preacher curls w/EZ bar:

30 kg x 5 x 10 TPR

 

GOJU RYU KARATE Monday December 5th 

 

LEGS & ACCESSORIES Sunday December 4th

Bulgarian split squats (l&r):

BW x 5 x 10

Leg extensions (l&r performed individually):

12.5 kg x 5 x 15

Super-set w/hamstring curls (p/l):

12.5 kg x 20

17.5 kg x 20

15 kg x 20

12.5 kg x 20

10 kg x 20

Calf raises:

BW x 5 x 30

Cable crossovers, chest height (p/h):

13.5 kg x 20

18 kg x 3 x 20

Cable front raises (l&r):

9 kg x 5 x 10

CARDIO

Assault bike: 5 mins @ +50 rpm