Archive for the 'Conditioning' Category

back to the 10 X 3

January 25, 2010

NO deadlifts and squats really makes progress difficult to measure. when i start doing them again, i know the numbers will be much lower. but such is life, injuries are injuries.


14.5kg Db CHIN ups  X 30 reps. got only 27 reps at the 10 set…
BW chinups X 70

20kg side bends X30
reverse Crunches X20
Renegade Rows X 5


one rep CHIN up with 20kg kettlebell

January 22, 2010

it was a struggle

but i got it, used my right foot to hook  the kettlebell and pulled my body up.
1 x 20kg + 75kg bodyweight chin up

120 bw chins up.

still putting in the works.

Today marks the end of my 2 year military service. being a signaller and all. Time to get ready to start my university and my journey to become a geography teacher. +)

DieselCrew is one of the best

January 6, 2010

If you wanna keep progressing in your strength training.
keep learning and visiting sites.

This is one of the videos i keep revisitng

one of the best.




December 27, 2009

Well it’s one of those sundays. this weekend my friends bailed on me both times. but it’s okay, real  reasons of course, you can’t train when u’re hungover , you can’t ball when you’re drunk.
Left for myself. In my room. there was only one thing to do.

Work on my shoulders again. my weakest link in the chain of movements, followed by my pushing ability.

The Stick on whole Body
Y,T,W,L 1 X12 ( was suppose to do 2 X12 )
Hindu pushups -10
12kg DB neutral grip standing press 1 X10
14kg DB  1 X10

Primary set
17kg DB 1 arm press . 6/6/6/7/7    ->1 min 30 seconds rest
14kg DB standing press Normal grip 2 X10

Hindu Push ups 100 reps

shoulder mobility felt awesome. dieselcrew is where it’s at for ur mobility needs

now to rest. Won’t be training on tues/wed for a full totally no iron no bw . still contemplating weighted chins tmr. I got my lower body and my push covered.

where the weak link this week? you got it, it’s my abs my obliques . 3 times a week n i get none. i do lotsa compound that hit the core. but weighted strength needs to be address. Tmr i shall dragon flag it through wif my weighted side bends with straps so be it.

10 hours after my workout today. stepped out of the shower. 1 arm shoulder press 19.5kg 1×3 both arms =))

en route to the quest of a 60kg military press.

oh and i tried fancy shmancy pullups explode to chin ups , got a few reps? and i fell down almost on my face. Bleachers

DEAD and BACK ! 140kg X 1 X 2

December 26, 2009

Seriously , I haven’t touched a barbell for 4 days. Just for today.
I slept earlier than usual
woke up went to the gym
did a diesel crew warmup
Gator crawls, dynamic hamstrings, hindu pushups

Deadlift Conventional
60kg X 3
80kg X 3
110 kg X3
130kg X 1 (BELT)

140kg x 2 X 1 (BELTED) ( PR)
It’s light to manymany people but to me it’s still 2 X BW. so I’m real happy. been chasing this.

130kg X 1

110kg X 13 reps in 4/3/3/3

Sumo Deadlift

100kg X 5 X4

felt something go in my lower back left? hopefully not

Weighted Chins with 16kg kettlebell 15 reps in several sets
Poor Man Glute Ham Raise at hamstring curl machine : 50 REPS

KettleBell swings 66 reps

went home a happy fat bastard.


MY xmas prezzie is a 2 X BW deadlift. awesome. mentally enriching .

not to consolidate the strength? won’t be pulling for the next 8 days. will do supplementary exercises.

have a nice day

Still Nursing Not Stopping

December 24, 2009


My right traps still a little Hurting bitches. and since i got no date for xmas eve, I just wanted to lull at home
But i can’t really do nothing in the quest for ________?

so i got a little work a little blood flowing anyway

Hindu Push ups NormalPush ups
220 reps
Goblet Squats 27.5kg 100 reps + 20 reps finisher

Swam a little.

merry xmas

Something that bothers me

December 18, 2009

Sumo Deadlifts
100 X 25 reps in triples/doubles/singles. took about 45 minutes

conventional Deads 120kg X1/1/1

Zercher squats off 3rd safetypins.
90kg X 10
90kg X6
100kg X3 (NEW PR)

i need to work on my depth

Chinups 15kg X4
bw X 11

something that reallly bother me was that i overheard someone said that I had the worst form of deadlift that he has ever seen… =(  i need to work on my technique then.


December 12, 2009

Haha shit la, i haven really been pushing and pushing.
Deadlifts today

110 X 3/2/3/2
120X 1/1/1/1/1
110 X 3
90 X 6 (sumo)
90 X 8 (sumo)breakresetpull

ChinUps +16kg kb at ankles 4/4/2 -> 10 reps

Glute ham raise with hamstring curl machine 8 reps

kettlebell 16kg swings X100

went home to playground and 50 reps chin up 10/10/10/8/7/5

My belt comes next week. so far i been pulling without one, I been a coward to try deadlifts above 100kg for a long long time and once i did it, i haven really tested a rep max. but today the 120 i think i am approaching my maximum soon where i cannot beat the weight and need to go home. lower back hurts a little, GOOD MORNINGS SIDE BENDS WEIGHTED CRUNCHES GOGOGO

In regards to training,

November 28, 2009

In regards to training, I really really really want to do 20 strict pullups. I keep stalling. damn, so much so that recently i started a 60 pullups a day program. rocked my pullups today as well. loving it