Catchup: As Good as a Holiday

WITH the prospect of competing off the table, so is the pressure to get in top condition. I've been doing a lot more of what I want to do, when I want to do it, while I put the final touches on the program I plan to roll out before the end of the year. I've just been cruising along and taking satisfaction in more domestic stuff lately, like detailing my car and improving my home. I'm still burning around thirty-three to thirty-five thousand calories, while making it into the gym just one session per week.


In keeping with this DGAF philosophy I decided to just do a lot of chest and arms today, since it's not something I usually focus on in my programming. I do have a recurring injury that requires further analysis. My physio needled my forearms (along with a few other places that were in dire need of it) last week. But when I began clean-pressing the log today, the same issue reoccurred. I tried all kinds of things in an attempt to see which movements trigger it. It appears to be just cleaning itself... so I guess I'll do more regular benching till I get it sorted.


BRO TRAINING Saturday November 2nd
Log clean-press:
20 kg x 3 x 5 - still left forearm issue
Chest press machine flat (p/h):
20 kg x 10
25 kg x 10
27.5 kg x 10
Incline barbell press:
50 kg x 10
70 kg x 10
80 kg x 5
90 kg x 3
100 kg x 3
105 kg x 2
110 kg x 1
Triceps push-downs:
90 kg close grip x 10
90 kg wide grip x 10
72 kg rope x 8
63 kg close grip x 15
63 kg wide grip x 15
54 kg rope x 10

Preacher curls:

18 kg x 10

23 kg x 2 x 10

DB curls (p/h):

15 kg x 3 x 10


PULL+ Saturday October 26th

Deadlifts:

75 kg x 10

125 kg x 5

175 kg x 3

205 kg x 3 x 6

Leg extensions (p/l):

30 kg x 2 x 15

30 kg x 10

Seated rows:

105 kg x 2 x 10

Lateral pull-downs:

75 kg x 3 x 8 - left forearm issue

DB front raises (p/h):

10 kg x 3 x 10


PULL+ Tuesday October 8th

Deadlifts:

75 kg x 10

125 kg x 5

175 kg x 2

225 kg x 1 no belt, double o/hand

275 kg x 1

205 kg x 3 double o/hand

175 kg x 5 double o/hand

Meadows rows (l&r):

50 kg x 6

60 kg x 6

65 kg x 6 left only

45 kg x 15 right only TPR

Lateral pull-downs:

75 kg x 2 x 10

75 kg x 3 - left elbow issue

DB side raises (p/h):

10 kg x 4 x 10