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» Paul Savage has died (Go to post)09-12-2022 @ 02:51 
Sugden legend. Always shot for the moon, and with Rebecca those lofty ambitions became a reality.
» From woefully weak to unremarkably mediocre? (Go to post)06-05-2022 @ 11:18 
No energy today so quick and easy one

Box jump x 3 x 4 sets

Jump squat
25 x 3
35 x 3 x 2
45 x 3
55 x 3

SSB box squat
75 x 8
95 x 5
105 x 3
115 x 2
125 x 1
135 x 1

Zercher carry
60 x 40m
70 x 40m
90 x 40m
» From woefully weak to unremarkably mediocre? (Go to post)04-05-2022 @ 11:49 
Limited for time today so, completed in 45 minutes:

SSB box squat
1. 20 x 10
2. 50 x 9 + 10 GHR
3. 70 x 8
4. 90 x 7 + 10 GHR
5. 110 x 6
6. 115 x 5 + 10 GHR
7. 120 x 4
8. 125 x 3 + 10 GHR
9. 130 x 2
10. 135 x 1 + 10 GHR
11. 135 x 1
12. 130 x 2 + 10 GHR
13. 125 x 3
14. 120 x 4 + 10 GHR
15. 115 x 5
16. 110 x 6 + 10 GHR
» From woefully weak to unremarkably mediocre? (Go to post)04-05-2022 @ 10:33 
SSB box squat
50 x 20 x 5 sets

Bench
40 x 20… wrist pain
30 x 30
30 x 35
30 x 40
30 x 30

Was planning to 70kg deadlifts for high reps but wrist hurt too much. VERY restrictive as to what I can do. Frustrating.
» From woefully weak to unremarkably mediocre? (Go to post)30-04-2022 @ 14:03 
SSB box squat
110 x 5
120 x 3
130 x 2
110 x 5
120 x 3
130 2

Zercher Carry
Lots of lighter runs
100 x 40m
120 40m

GHR
3 sets

Walking lunge/air squat
20m/8 x 3 sets

Cable “hack squat”
3 sets
» From woefully weak to unremarkably mediocre? (Go to post)25-04-2022 @ 11:29 
Wrist just a sprain fortunately, but have to rest it for a while. Maybe a week or so.

SSB box squat
90 x 8
110 x 8, 7, 6, 5, 4, 3

Zercher carry 20m
70
80
90
100
110
120

SSB Good morning
40 x 15
50 x 12
60 x 8

GHR x 3 sets

Walking lunge + air squat
20m/8 x 3 sets
» From woefully weak to unremarkably mediocre? (Go to post)23-04-2022 @ 11:13 
Wrist worsening. As it’s my right seriously limits what I can do (even loading plates is tough). Getting it looked at later today.

SSB box squat
110 x 5 x 4 sets

GHR
x 4 sets
» From woefully weak to unremarkably mediocre? (Go to post)21-04-2022 @ 11:22 
Post Edited: 21.04.2022 @ 11:23 AM by Nimble
Wrist still bothering me


Atlas stone (deadlift portion only, no tacky)
90 x 6 x 5 sets

Deadlift
Still yet to feel right since the back tweak

100 x 3 x 2 sets
130 x 3 x 2 sets
160 x 3
170 x 3
180 x 3
190 x 3… much better towards the end

Farmers
70/hand
x 40m (drop at 20) x 4 sets

SSB seated GM
40 x 20
60 x 20

Cable row x 4 sets
» From woefully weak to unremarkably mediocre? (Go to post)20-04-2022 @ 02:32 
SSB box squat
100 x 6
120 x 2 x 3 sets
100 x 6

Log
73 x 3
83 x 2 4 sets

Zero pop from fatigued legs (mostly from yesterday) so glad these felt ok

Bench/pushdown superset
Went very light for pump due to wrist tweak
40 x 20/failure x 4 sets

Cable “hack squat” single leg
2 sets each leg
» From woefully weak to unremarkably mediocre? (Go to post)18-04-2022 @ 13:24 
Atlas stone (deadlift portion only, no tacky)
90 x 5 x 5

Sandbag to platform
250lb x 6 x 3 sets

Sandbag carry
40m, drop 20m run, 40m
x 3 sets

Cable row
x 4 sets
» From woefully weak to unremarkably mediocre? (Go to post)18-04-2022 @ 06:30 
Speed deadlift
130 x 3 x 5 sets

Farmers
60kg/hand x 40m (drop at 20) x 4 sets

Steel “atlas stone” deadlift
45kg x 8 x 4 sets

Cable row x 4 sets
» From woefully weak to unremarkably mediocre? (Go to post)15-04-2022 @ 12:27 
SSB box squat
100 x 6
120 x 2 x 3 sets
100 x 6 x 2 sets

Log
63 x 4
73 x 3
83 x 2 x 4 sets

Standing arm over arm
x 4 sets

Bench
80 x 8
100 x 5 x 3 sets
80 x 8
» From woefully weak to unremarkably mediocre? (Go to post)13-04-2022 @ 13:12 
First heavyish session since the back tweak. Feeling it out… still feels a little fragile but i think it might be psychological

Deadlift
160 x 3 x 5 sets

Farmers
60kg per hand
60m (drop and pick every 20m) x 3 sets
» From woefully weak to unremarkably mediocre? (Go to post)12-04-2022 @ 14:06 
Incline w/ purple bands
70 x 8 x 3 sets

Machine back stuff
8 sets total

Shoulders
4 sets

Biceps & Grip circuit (1 biceps movements, 3 grip)
3 sets
» From woefully weak to unremarkably mediocre? (Go to post)12-04-2022 @ 00:57 
SSB box squat
120 x 2 x 2

Log
73 x 2
78 x 2 x 4 sets (1 clean each set)

Sandbag over bar
150lb x 10
200lb x 10

Loading race
150lb sandbag x 40m
200lb sandbag x 40m
90kg Axel bar Zercher style x 20m

x 2 sets

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