Pat G's battle log. Hammer Bros workout.

[Pat G]

Dude , you are like a super hero .

Haha, thanks but unfortunately not true. completely human, and a tired one at that.

long weekend with the little one unwell enough to camp out in the living room and only sleep bits and pieces.

BONUS: got to play bass twice at church on sun, beautiful.

that and yesterday's sun made up for it.

Sneaky pushups on sunday accomplished.

Today MON 21 MAY

SQUAT:

@50kg: 10

@60kg: 10

@95kg: 5, 5, 3, 1, 0

woopsie daisies

Bench:

@60kg: 10

@82.5kg: 5, 5, 3, 2, 0

woopsie daisies again

Cleans:

@30kg: 10

@35kg: 5

@40kg: 5, 5, 5

I'll attribute the woopsie daisies to general tiredness and lack of rest time. Also, I think i may have to ask a doctor about these headspins during training sessions, they aren't exactly going away, nor are they only appearing when i do the Valsalva hold breath thing.

[Lachy]

Hmmm definitely looks like the tiredness is kicking your ass, dude. Hope you can get some quality rest in soon.

[Pat G]

I got a case of the heebeejeebies

Wed 23 May

Squat

Warmup

@20kg: 20

@60kg: 5

@102.5kg: 5

@80kg: 8

OHP:

@20kg: 10

@57.5kg: 5, 5, 5, 5

Romanian Deadlifts

@60kg: 10, 10

Deadlifts:

@90kg: 7

@100kg: 5

@120kg: 5

Protein Shake & pumpkin soup for lunch.... bad combination afterwards, there is a war happening in my stomach.

[Lachy]

I got a case of the heebeejeebies

Wed 23 May

Squat

Warmup

@20kg: 20

...

Does not a widow maker make! Please try again with weight

[Pat G]

Hahaha you're on.

[Pat G]

OK... i retract that statement.

no Widowmakers today lachy.

FRIDAY 25 MAY

Bung knee, so cleans, bench, and curlz.

Squats:

@60kg: 10, 10

Front squats:

@60kg: 10

Cleans:

@20kg: 5, 5

@30kg: 5, 5

@40kg: 5, 5

@50kg: 5, 5

@60kg: 5, 5, 5

Bench:

@60kg: 10

@82.5kg: 5, 5, 5

CURLZ:

all sets of 5, 30kg, 35kg, 40kg, 45kg. and 3x45kg

[aj_rock]

Y U CURLIN BRA.

I keed I keed. I finish up most of my workouts with a few curlzzz too.

[Pat G]

I gotta keep my lady impressed... Brah

Sprints yesterday, little kids fields maybe only 50m long.

5 at 50%

4 at 80%

[katscratch]

What's up with all these bum knees on your continent....

I can't remember, have you incorporated running/sprinting this often before, or is this totally new? You're super consistent, that's pretty awesome.

Have a good workday!

[Pat G]

This is the first time i've consistently sprint trained since i stopped playing rugby 4+ years ago, not as consistent as i wanted to be, twice a week. Workday so far is pleasant, thanks.

[Pat G]

Enjoyment. Took a workmate to the gym today. How far we've come

Monday 28 May

Squats:

40kg: 10

80kg: 5

100kg: 5, 5, 5

Looks like squat monsters have gone.

Overhead Press:

20kg: 10

40kg: 5

60kg: 5, 5, 5, 4

just run out of grunt. bloody brilliant.

Cleans:

20kg: 10, 5, 5

40kg: 5, 5, 5

60kg: 5, 5

working on my hip extension and banging my elbows up as per the strength coaches in the Warriors Forge.

Deadlift:

70kg: 6

100kg: 5

120kg: 5

130kg: 5

I feel i may have to start focusing on these more as they're not as strong as they should be.

Edit: 120 pushups on Sunday for that Bleeding shuttle.

[Lachy]

Nice work on those squats OHP is a cruel mistress, loves putting mortals in their place! After doing those cleans, you get a pass on DLs.

You make me feel like a lazy slob every time you post your 100+ pushup counts!

[Pat G]

Don't feel lazy, you aren't chasing a 3.61% gap between the weight lifted of the shuttle atlantis. I'll stop this madness once the challenge is over.

[Lachy]

Is that all there is to go? What's that in KGs? And, how long left?

[Pat G]

Yeah nah. That was the gap between the two squads trying to get to the full weight. Each squad is at around 60% of the total 2,030 tons and only 8 days left.

[Lachy]

Maybe I should have joined a squad, helped out a little?

[Pat G]

Next challenge jump all over it if you want. We won't be lifting the shuttle, but it'll be equally as good.

WED 30 MAY

Squats:

@60kg:10

@80kg: 5

@90kg: 5

@102.5: 5, 5, 4

Bench:

@60kg: 10

@82.5kg: 5, 5, 5, 5, 5

Rows

damn these make my shoulders hurt, have to switch to underhand grip to even finish.

@40kg: 10

@60kg: 5, 5, 5, 5, 5

Cleans:

working on snapping elbows up + explosive hips, seems to be ok, but too tired to get any full working sets in.

@40kg: 10

@60kg: 5

[Lachy]

Rows hurt shoulders? Are you doing pendlay? I don't think I even feel my shoulders doing these, back and biceps is where I feel it, and my chest where the bar hits Actually, lately with my weight I've been feeling my hams, glutes and core too, because to hold relatively still they need to be locked. Where are you pulling the bar to? I hit my chest around nipple height.

Respect on the cleans! I'm pretty sure I cheated when I did mine the other day. I was doing a row to curl. And after all that work, I'd be damn tired too!

[Pat G]

Friday 1 jun

Squats

@60kg: 10, @80kg: 5, @105: 5,5,5

OHP

@40kg: 10

@60kg: 5,5,5

Cleans

@40kg: 5,5

@60kg: 5,5

Romanian Deadlift

@60kg: 8,8

Deadlift

@80kg: 5

@100kg: 5

@120kg: 5

@140kg: 3

@145kg: 1,1,1

[Lachy]

Why're you still pushing 60KG on OHP? You've been at that for a while now, right? Don't wait for me to catch up, I'll be a while!

[Pat G]

Aha! This friday, was the first time I finished out strong on the OHP. I'll be going up next time.

I trained at a different gym, and I got a form tip on my squat from a passing bro, apparently, my feet weren't evenly pointed out when I wasn't paying attention to them.

EDIT:

PUshups yesterday 3x30

Also, the barbell rows make sore, the back of my shoulder directly above my armpit and then moving above my shoulder blades. Rotator cuffs glancing at a Wiki.

[Pat G]

Mon 4 Jun

Squat

front squat warmup, bar x 20

@60kg: 5

@107.5: 5, 5, 5 won't move up as the last set was a bugger

Bench

Bar x 10

@60kg: 5

@85kg: 5, 5, 5

Rows:

@40kg: 5

@65KG: 5, 5, 5

and some cleans

[Pat G]

Wed 06 Jun

Gym chockers today

Various bodily pains meant today was a flop

SQUAT:

60kg: 10

90kg: 5

107.5kg: 3

Cleans:

1x10x40kg

2x5x60kg

OHP:

1x10x20kg

1x5x60kg

1x2x62.5kg

*Sings*

I need a doctor, a doctor, a doctor thats what i neeEd

Hey Hey

...

haha

[Pat G]

Thurs 07 Jun

Rowing 4:30 for a total of just over 1000m

Dynamic stretches

RDLs 10x60kg.

Deadlifts 5x100kg, 5x120kg, 5x140kg

various curlz.

[katscratch]

Various bodily pains meant today was a flop

your knee still buggin?