another Australian training log

[Dan Stewart]

Dan, 38yo male. Using the metric system here, though I do know what the fuck a quarter pounder is.

Squat: 130kg. 3x3

Bench: 97.5. 2x7

Shrug: 180. 5x3

BB row: 90. 3x5

First time shrugging, felt good. Trying to fill the void left by powercleans, my neck is a bit tricky with them. Not sure if BB rows are doing anything, will revisit assistance exercises when I get back home.

Currently on nightshift.

[Dan Stewart]

Squat: 120kg. 5x5

Deadlift: 167.5. 3x3

Bench: 100. 5x5

On R&R since yesterday

[Dan Stewart]

PPST3 arrived today, not a moment too soon!

[Dan Stewart]

Hurt back this morning, lumbar disc bulge. Walking like I put in a double shift at a gay bathhouse. Mechanism I suspect, apart from underlying pathology, oversleeping. Still catching up on sleep since nightshift and got 10hours last night, 12 the night before. The discs swell up without compression and bulge.
Celebrex and rest

[Dan Stewart]

Yesterday:

Squat: 100kg 2s x 5r

Press: 63 3s x 5,5,4

Chin-up: bw 10,8,6

Back held up nicely.

[Dan Stewart]

Yesterday:

Saw Nathan Baxter for some coaching. Awesome guy, physiotherapist who bench presses 330kg. Enough said.
Tuned up my technique, squatted 140kg for 2 and deadlifted 180kg for 2. Happy.

Today: bench 101kg 3s x 5r

Got ppst3 and I think I'm still a novice. Going back to novice programming. Am I going to move this log to the novice section? No. I don't know how and can't be arsed finding out. No ones going to read it but me anyway.

[Dan Stewart]

Squat 122.5kg 1s x 5r
117.5 2 x 5

Press 61 3x5

Power snatch 50 3x3


Was not strong today. I think I'm still recovering from the PR's on Tuesday. Wanted 3 sets of squats at 122.5 but knew after the first it was not happening. Might try and progress like that now, as per the book.

[Dan Stewart]

Squat: 87.5ks 3x5

Bench: 102 X 5
99.5 x 5,5

Deadlift: 160 x 5

[Dan Stewart]

Squat: 125 3x5

Felt good, grooving the new pattern nicely

Press: 62 3x5

Also felt good, more trap involvement

Powerclean 85 3x3

Cut the sets short due to hammy/adductor pain

Chins 9,7,6

In all great workout, the reduced frequency really seems to help

[Dan Stewart]

Squat 127.5 3x5

Bench 103 3x5

Deadlift 162.5 1x5