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Back to it, the road to strict pressing the 40KG

BW 78.2kg

KB Snatch

16kg X 3 L+R
20kg X 3 L+R
24kg X 3 L+R
28kg X 3 L+R
32kg X 3 L+R
40kg X 3 R. X 2 L
40kg X 3 R. X 1 L
40KG X 5 R. X 1 L
40KG X 6 R. X 1 L
40KG X 6 R
32KG X 6 L+R
32KG X 6 L+R
28KG X 8 L

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40KG X 6 Kettlebell snatch. A Rep P.R. BW 78KG.

My 2nd time With a 40KG bell. A solid rep P.R.
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50 reps each side.

A great session, my 2nd session with the 40KG bell. I managed it left handed with the 40 for some singles and sets of 6 right handed. Solid progress.
 
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BW 78.3KG

This is my first time squatting in 7 weeks as 2 months ago I strained my right hand side glute, it's still not 100% but feeling better. I'm being cautious and Keeping volume very low and weight light for now until it's feeling 100%

Squat* (Using Talon grip)

*Using the gyms new strength shop cambered bow bar for the first time, it weighs 25kg empty.

65kg X 3
80kg X 3
95kg X 2
105kg X 2
115kg X 1
125kg X 1
130kg X 1
105kg X 2

15 total reps.

Hanging leg raise(as strict as possible)

BW X 15

* A real WTF moment thanks to all the Kettlebells I've been training since my injury, I felt pretty strong, way stronger than I thought I would have and could have went heavier but kept it at that for the first session back. A solid session.

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BW 78.6kg

Rope pushdowns(strict and controlled)
20kg X12
35kg X 12
30kg X 12
25kg X 12
20kg X 12
20kg x 15

Kettlebell towel hammer curl

12kg X 5 L+R
16KG X 3 L+R
20kg X 2 L+R
24KG X 1 L+R
20KG X 8 L+R
20KG X 8 L+R
20KG X 8 L+R
20KG X 7 L+R
16KG X 6 L+R

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20KG X 8 Towel Grip Hammer curl. Tough but Very good for Building Forearms.

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A solid arm session. I've not done any towel curls for about 2 years, My forearms were crazy pumped.
 
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BW 78kg

Strict Overhead press*

*Using the gyms new Strength shop bastard squat bar, heavily knurled and 35mm thick. It felt awesome for pressing.

25kg X 6
25kg X 6
35kg X 4
45kg X 2
55kg X 1
55kg x5
55kg X 5
45kg X 8
45kg X 6

Angles 90 grip pull-ups

BW X 8
BW X 8
BW X 6
BW X 6

2" thick bar hang

BW X 60 seconds.

A solid mini session. I'm now on holiday and off training for a rest week.
 
BW 80KG. *I've gained about 1.5kg on my holiday week bit I expect I'm holding water so it's Not all fat.

Overhead strict Press

25kg X 5
35kg X 4
45kg X 3
55kg X 2
65kg X 1
55kg X 2
55kg X 2
55kg X 2
55kg X 2
55kg X 2

Sledgehammer finger walking 32" long handle

6lbs X 1 L+R
10lbs X 1 L+R
6lbs X 1 L+R
6lbs X 1 L+R

A solid session back but I feel sluggish and bloated as iam from all the booze and junk food I ate last week.

I've started a cut today to get back down to 75kg.
 
I normally record weight daily to assess daily fluctuations but I'm just doing it weekly now I'm cutting.

Snatch
16kg X 5 L+R
24kg X 5 L+R
28kg X 5 L+R
32kg X 5 L+R
32kg X 5 L+R
32kg X 5 L+R
32kg X 5 L+R
32kg X 5 L+R
28kg X 5 L+R
28kg X 5 L+R

Sledgehammer finger walks

10Lbs 4 sets of 1 full length 32" handle

A solid easy session to ease back into them after a week's break. The sledge finger walks were tough tough.
 
Strict overhead press

25kg 3 X 3
35kg X 3
40kg X 3
45kg X 3
50kg X 2
55kg X 2
60kg X 1
60kg X 1
55kg X 6
50kg X 8

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55KG X 6 - Strict press. Using a 35mm thick squat bar which feels way better for overhead.

Putting some work in. Using thicker bars feels way better for pressing. This is a heavily knurled Strength shop bastard squat bar which weighs 25kg empty.
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Neck harness Flexion
20kg X 10
30kg X 10
40kg X 10
45kg X 10

A solid pressing session, I'm focusing on OHP to aim for BW.
 
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Angles 90 grip chinups(full dead hang Rom)

BW 2x3
+10kg X 3
+15kg X 3
+20kg X 3
+20kg X 3
+15kg X 3
+10kg X 3

Macebell finger walks

3kg X 1 L+R
5.5kg X 1 L+R
5kg X 1 L+R
4KG X 1 L+R
3KG X 1 L+R

A nice light session.
 
Funday Friday .

Med ball slams

5kg 4x10

Chaos pushups(my first time in about a year)

BW X 3x3
BW x 17*. rep P.R
BW X 8
*I did 17 reps but cut the video to 16 reps to keep it under 1minute so it could be a YouTube short.

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Chaos Pushups X 16 reps. One of the hardest pushup variations you will ever do.

Very tough but Great fun.
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These are very difficult.

Reverse curls(using a 35mm thick bar)
25kg X 15
25kg X 10
25kg X 8
25kg X 8

Band pull apart

Black band X 15
Purple band X 5
Black band X 13
Black band X 12

Macebell finger walks

4kg X 1 L+R
5KG X 1 L+R
5KG X 1 L+R
4KG X 1 L+R

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A nice session to cap off the weeks training. My forearms were crazy pumped after this session. Turkey leg anyone? Lol.IMG_20230502_152335.jpg
 
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BW 78.2kg.

Overhead Strict press

25kg 2x3
35kg X 3
40kg X 3
45kg X 3
50kg X 3
55kg X 3
60kg X 3
55kg X 3
50kg X 3
45kg 2x3

Strict Rope pushdowns
20kg X 10
35kg X 4
50kg X 2
55kg X 5
50kg X 8
45kg X 8

Neck harness flexion.
20kg X 10
30kg X 10
40kg X 10
50kg X 10

Macebell finger walks
3kg X 1 L+R
5kg X 1 L+R
5.5kg X 1 L+R
5.5kg X 1 L+R

*A solid session to start the week, I felt strong.

IMG_20230710_102815.jpg
Last week I started cutting and tracking my calories again and I've went from 80KG last monday to 78.2kg in a week. A solid start.

I was eating around 3000 to maintain and I've cut about 300-350 per day so trying to average around the 2650-2700 per day mark. I like to slowly decrease calories to avoid hormonal problems. I'll keep the cals the same this week and expect to lower slightly to under 78kg by next Monday.
 
BW 78.3kg.

Towel Grip Pull-ups/chinups( full Dead hang ROM and using 2 thick sports towels, not the easier single towel verison)*

*My first time in at least a year, these are very grip heavy, squeeze hard or you drop .

BW 2 x 5
+10kg X 3
+15kg X 1
+20kg X 1
+25kg X 1
+30kg X 1
+35kg X 1
+40kg X 1**
+30kg X 3
+20kg X 5

Note, the weights are not including my chained weighed belt which weighs 1.6kg/3.5lbs. I normally count this as 1kg or 2lbs to keep things to rounded figures and i CBA to add it to the weights on here.

** Possible a P.R. on towel grip I can't remember it's been so long. It's also my first time going over 30kg on any kind of chinup or pullup for months so I'm very pleased with this workout, I felt strong and my grip solid.

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+90lbs Weighed Towel Grip Pullup/Chinup.Very Grip heavy. Full dead hang ROM.

Using 2 thick sports towels, not the easier single towel version. My first time in a year doing any.I did a back off at 68lbs for 3 then this 45lbs for 5 htt...
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BW 78.2KG.

Med ball slams
5kg 4x10

Chaos pushups

BW 5 x 8

Single arm Band pushdown

Black X 10 L+R
Purple 3x10 L+R

A solid mini session.

Anyone reading this might notice a lack of lower body work, that's because I'm injured. A few months ago i tore my right hand side glute with a grade 2 strain whilst deadlifting and had to stop any heavy lower body stuff like squats and Deads.

It had feeling much better up until a couple of weeks ago and nearly back to normal so I squatted but it was a mistake, too soon. I think it just re torn as it was super sore for a week afterwards and on Friday gone I boarded out my bathroom floor and being in the crouched position for hours it's been very sore since. I'm doing rehab work for lower body but not posting it on here. I'm going to reintroduce lighter lower stuff like swings and snatches next week.
 
BW 77.7kg

Lower rehab stuff

2 arm Kettlebell swing

16kg X 10
24kg X 10
32kg X 10
40kg 5 sets of 10

A solid mini session . I'm keeping the volume low for lower body until my glute strain is better.
 
BW 77.6kg.

Towel grip Chinups

BW 2x5
+10kg X 5
+20kg X 5
+15kg X 5
+10kg X 5

Strict press

25kg 3x15

Reverse curl(35mm bar)

25kg 3x10

Macebell finger walks

3kg X 1 L+R
5kg X 1 L+R
6kg X 1 L+R
4kg X 1 L+R
4kg X 1 L+R

A solid session to cap off the weeks training, my forearms were smoked! My glute strain doesn't feel too bad after yesterday's swings so that's a good sign.
 
Strict press

35kg X 5
40kg X 4
35kg X 3
40kg X 2
45kg X 1
50kg X 1
55kg X 1
60kg X 1
65kg X 1
70kg X 0* close!
60kg X 2
50kg X 5
50kg X 5

Rope pushdowns
20kg X 8
35kg X 4
50kg X 8
40kg X 10

A solid session, very close on the 70kg strict press.
 
BW 77.9kg

Ring pushups

BW X 10 feet on ground
BW X 10 feet on 12" box
BW X 10 feet on 20" box
BW X 8 feet on 24" box
BW X 8 feet on 36" box
BW X 8 feet on 44" box



Ring pull-ups
BW X 8, 8 ,8 ,6 ,6

Dumbbell curls

10kg X 8 L+R
15kg 3x8 L+R

Macebell finger walks
3kg X 1 L+R
6kg X 1 L+R
6kg X 1 L+R
4kg X 1 L+R
3kg X 2 L+R
 
BW 76.4kg.

Feet Elevated Ring pushups
56 total reps feet Elevated from 20-36"

I've found that 24" feels best for chest, Triceps and delt activation.

A solid mini session, my cut Is going well. Down from 80kg a few weeks ago.
 
Rope chinups

BW X 3
BW X 3
BW X 17
BW X 6
BW X 4

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17 reps - Rope Chinups. A real Grip test.

Tough once you get past 10
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50mm/2" thick bar Dumbbell curl

5kg X 8 L+R
15kg 4 X 8 L+R
15kg X 4 L X 6 R

Macebell finger walks

3kg X 1 L+R
6kg X 1 L+R
6kg X 1 L+R
6kg X 1 L+R
6kg X 1 L+R

A solid session, my forearms and hand muscles were pumped up crazy after this, My thumb pads looked like boiled eggs!IMG_20230725_073307.jpg
 
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