anustart

[simonrest]

Yeah I wondered if it was a corona related thing. So many of his clients training at home.

He was pretty good with that, each week he'd ask what new equipment I'd got my hands on and adjust the program based on that. I started this block before gyms opened so I'm hoping this slot turns into some machine work

[simonrest]

W8 D3

back is feeling better

hi bar
95 x 10 x 3 @ <7
bit messy, gotta get my knees more forward, I'm hitting a weird bottom. Last set was best

paused bench
85 x 6 x 4 @ 7
think I did better at staying tight

feet up bench
72.5 x 10 x 2
I realised after the first set my bench is wobbly, which becomes very apparent when you take your feet off the ground. I moved to another bench and it was significantly better

Meadows Row
30 x 10 x 4

leg extension
30/side x 10, 10, 12

skull crusher
25 x 12, 15, 15 - too light

ss w/

Y raise
7.5/hand x 12 x 3

[simonrest]

W8 D4

today was a bit of a run around mess, and when I got to the gym I was tired, Dehydrated, and everything felt heavy

deadlift
137.5 x 6 x 4 @ >7
trying to find a better start position and accurately repeat it every rep

landmine press
30 x whoa, not today
20 x 8 x 4

lat pull down
68 x 8 x 3

leg curl
53 x 10 x 2

curl
30 x 10 x 3

ss w/

cable wood chop
32 x 10 x 3

no HIIT, too tired, late for work

[simonrest]

w9 d1

woke up tired. big fatigue
ate noodle soup for lunch, but too close to training. almost saw it again

squat
117.5 x 8 x 4 @ 8
focus was on not throwing up between sets. otherwise 3 points of contact, balance over mid foot, better depth.

mid grip
82.5 x 8 x 4 @ 8
only the last set got to 8, others were quite good. slow down, light touch, control

BB row
90 x 8 x 3
rep PR, very body english rep

lat pull down
75 x 8 x 2

push ups
2 sets of 10

OH cble extension
41 x 14 x 3

ss w/

EZB curl
25 x 14 x 3

[simonrest]

18 months, huh?

So did 2 blocks with Berk. Ended the second in June last year at 190/132.5/215 at a weight of 124.

Work got too busy to keep training seriously soo I ended my work relationship with him after that. Had a shopping centre to finish.

Did 5/3/1 just as a placeholder while work is busy because it’s not too stressing. My lifts all took a massive hot because it’s not too stressing. Also got down under 120. Then Sydney went into lockdown soo I unpacked a home gym and set it up on my front porch.

Did the bbm 12 week strength program after the project ended, partly because it’s all barbells and that’s all I had. Gyms reopened and I got to do the second half in a gym with good equipment, which is nice. Best lifts were in the second last week, going 185/132.5/90/210 all at rpe 9. Good my COVID booster before the testing week, which was also a shitty work week, and fucked it. Failed all lifts at weights higher than the week before.

COVID kicked off again, just in time for holidays soo I’m back lifting at home. I’m in week 3 of the bbm 3 day hypertrophy program, just as an interlude. I was planning to use the in between days to do cardio and keep dropping weight but my middle kid has tested positive so now I’m required to isolate soo just lifts this week.

Decided to come back and log again to be part of a lifting community again since I’m stuck at home and not working with a coach.

[simonrest]

W1d1

Squat
135x6
140x6
142.5x6x2

Press
65x6
67.5x6
70x6x2

Row
65x15/5/5/3
Myo reps

W1d2

Bench
97.5 x 6
100 x 6
102.5 x 6 x 2

RDL
70 x 8
75 x 8
80 x 8 x 3

Press
45 x 12/4/3

W1 d3

Deadlift
150 x 6
155 x 6
160 x 6 x 2

Incline close grip
60 x 8
65 x 8
70 x 8 x 3

High bar
80 x 14/4/4/3
Was supposed to be leg press but I don’t have one. High bar is last resort and I found out why, that was shirt

[simonrest]

W2 d1

Squat
130 x 6
135 x 6
140 x 6 x 3

Press
65 x 6
67.5 x 6
70 x 6 x 2

Row
65 x 14/5/4/3

W2 d2

Bench
97.5 x 6
102.5 x 6
105 x 6
100 x 6 x 2

RDL
75 x 8
80 x 8
85 x 8 x 3

Press
40 x 15/5/5/5

Curls (not programmed, but important)
25 x 15/5/5/5/5/5
Too light

W2 d3

Deadlift
150 x 6
155 x 6
160 x 6 x 3

Incline close grip
65 x 8
70 x 8
75 x 8 x 3

Bulgarians
20 x 8 x 3
This is a better quad hypertrophy option but can’t do them as myo reps

[simonrest]

W3 d1

Squat
132.5 x 6
137.5 x 6
142.5 x 6 x 3

Press
67.5 x 6
70 x 6
72.5 x 6
67.5 x 6 x 3

Row
67.5 x 15/5/4/3

Hung over and humid out so today was hard

[simonrest]

W3 d2

Bench
95 x 6
100 x 6
105 x 6
100 x 6 x 3
Rpe 9 is hard when there’s no safeties or spotter. Last week had my eldest spot me, should do that each time

RDL
80 x 8
85 x 8
90 x 8 x 3

Press
45 x 14/4/3

Curls
27.5 x 15/5/5/4/4

Musical highlight was Denzel curry covering bulls on parade.

[BenM]

Welcome back Simon!

Yes, curls are important. And COVID sucks. Tassie is now going through what other states have done and social media is full of hysterics. But hopefully, just hopefully, we're on the home stretch now.

[simonrest]

Welcome back Simon!

Yes, curls are important. And COVID sucks. Tassie is now going through what other states have done and social media is full of hysterics. But hopefully, just hopefully, we're on the home stretch now.

Hiya Ben

Yeah I dunno. Can’t see humans getting rid of this thing so I guess it’s just another thing that can but probably won’t kill us down here. Like the drop bears

[BenM]

Welcome back Simon!

Yes, curls are important. And COVID sucks. Tassie is now going through what other states have done and social media is full of hysterics. But hopefully, just hopefully, we're on the home stretch now.

Hiya Ben

Yeah I dunno. Can’t see humans getting rid of this thing so I guess it’s just another thing that can but probably won’t kill us down here. Like the drop bears

Nope, it's here to stay in one form or another. We're a pretty resilient lot. Pretty sure we'll be OK, eventually!

[simonrest]

W3 d3

I was sure I had COVID last night but I woke up feeling fine. Need to save my rapid tests for Sunday though so I can clear isolation.

It’s 96% humidity and I’m lifting outside

Deadlift
150 x6
155 x6
160 x 6 x 3
Despite the fact every surface is sticky I still needed chalk

Incline close grip bench
62.5 x 8
67.5 x 8
72.5 x 8 x 3
More weight, higher incline

Bulgarians
25 x 8 x 3

[simonrest]

W4 d1

First day back at work, but still training at home. The gym is my #1 Corona risk spot.

Squat
135 x 6
140 x 6
145 x 6 x 2
My knees never crack in the gym but they do at home. Last lockdown I assumed it was the cold, but it’s happening again

Press
67.5 x 6
70 x 6
72.5 x 6
70 x 6 x 2
New wraps, sbd long soft to replace my long hard. I prefer soft now but I’d thrown away my soft metal ones on account of him being a cunt.

Row
70 x 14/4/4/3

Pet clean
70 x 1
Just to get the bar into the rack

It’s hot and I’m tired

All up took an hour

[simonrest]

LISS

Walk/jog/walk/jog etc

3.8km in 33:20

I’m not built for speed

[simonrest]

W4 d2

Bench
95 x 6
100 x 6
105 x 6
100 x 6 x 3
Easier than last week, which is something

RDL
85 x 8
90 x 8
95 x 8 x 2

Press
45 x 14/4/3/3
Fucked it

Curls
30 x 15/5/4/4/3

It was raining and I got wet

[MarkKO]

Ok, for the week of tracking I averaged 2230 calls (within 2.5%), at 173/220/78, so slightly low on p, slightly high on f, a bit too high on carbs - about 7.5% over. Considering that involved a Fete and a kids party I'll take it for a start.

weighed in at 123.9, so up 1kg. Avartar bumped protein up slightly, carbs down

That hurts just to read that.

Holy crap, how can you function on 2230 cal/day at 123?!! When I was in the 120s I was going through double that just to stay above 120. Plus you managed to stick it at a fete and kid's party, so your willpower must be something else.

[simonrest]

That hurts just to read that.

Holy crap, how can you function on 2230 cal/day at 123?!! When I was in the 120s I was going through double that just to stay above 120. Plus you managed to stick it at a fete and kid's party, so your willpower must be something else.

Haha, I’m not a big eater just a long time fat guy. I just finished dinner and my total for today is 1336 calories. today is particularly low, but I’m normally under 2000 unless I’m drinking

[MarkKO]

That hurts just to read that.

Holy crap, how can you function on 2230 cal/day at 123?!! When I was in the 120s I was going through double that just to stay above 120. Plus you managed to stick it at a fete and kid's party, so your willpower must be something else.

Haha, I’m not a big eater just a long time fat guy. I just finished dinner and my total for today is 1336 calories. today is particularly low, but I’m normally under 2000 unless I’m drinking

I will reiterate: holy shit.

I would definitely fall over.

[simonrest]

W4 d3
I’ve dead set had jack of training at home. I’m covered in mozzie bites half way through my session. Scratching at RPE8.

Deadlift
152.5 x 6
157.5 x 6
162.5 x 6 x 2

Incline close grip
70 x 8
75 x 8
80 x 8 x 2

Bulgarians
30 x 8 x 2


Spent some time looking at what to do when this program ends in 3 weeks. Wrote out a program combining some stuff that’s worked for me in the past and incorporated some stuff I’ve learned more recently in the hope they work ok together.