Posts Tagged ‘DeckSquat


2 x 20 Deck squats
50 x ‘The Bastard’ complex @ 10 kg DBs
3 x 20  Jump squats @ 35 kg BB

The Bastard = 17:18


I felt tired walking into the gym but shrugged it off. The bells didn’t feel extra heavy though and I figured if I could make it through the set unbroken the 15:00 benchmark would fall. I almost second-guessed the whole workout because it’s been a tightrope between training, sleep and sickness, feeling vulnerable after the antibiotics course, but I shrugged it off.

I didn’t take my hands off the bells once, nor compromise the plank position, but I was slower through the movements on account of spending more time catching my breath in the squat.

The jump squat finishers felt ok in the legs, but left me wrecked with HR through the roof after each set. I should’ve known better than to do the last one, but it’s just one set, right?


  • 3 eggs, nectarine, walnuts, coconut milk
  • Coffee
  • Christmas jelly
  • Veggie salad w quiche and olive oil
  • Hot chocolate
  • Haloumi w/prosciutto and salad
  • Walnuts
  • Dinner at Touks: Lamb pizza w glass of white wine

I’ve been reading an interesting discussion about a piece of research into intra-cellular glycogen replenishment last night. It seems the conversion of fats to glycogen can be spurred by training on close-to-empty. Things start to get detailed around Post #9.

Low muscle glycogen content has been demonstrated to enhance transcription of a number of genes involved in training adaptation. These results made us speculate that training at a low muscle glycogen content would enhance training adaptation.

This wasn’t a deliberate attempt to put that theory into practice, but today was run on vapour.




Trainer Day 1 — “Easy” day

Cadence ladder:

39:18, 1:00 each of:
70, 75, 80, 85, 90, 95, 100, 105, 110, 115, 120, 125+ rpm

39:17, 1:00 each of:
70, 75, 80, 85, 90, 95, 100, 105, 110, 115, 120, 125+ rpm

39:16, 1:00 each of:
70, 75, 80, 85, 90, 95, 100, 105, 110, 115, 120 (fail), 125+ rpm

39:18, 1:00 each of:
80, 85, 90, 95, 90 rpm




20 x Deck squats
50 x ‘The Bastard’ @ 10 kg DBs = 15:12
3 x 20 Jumping squats @ 35kg BB



Fee and Claire packed up and headed to Ballarat early. I broke out the trainer for an ‘easy’ spin. The 39:18 ladder was lumpy, and therefore un-easy. 39:17 felt good, leg remembering circles and tempo. 115-125+ is the lactic onramp, and it would have been a moderate session if it ended there, but the 39:16 set killed me at 125. I just couldn’t ramp it up again and failed, spun at 80 for 30 seconds and managed to make the final 30 sec at 125+ (more or less). A quick tin of tuna and then off to work.

The size of the puddle is a measure of the work done

With exactly one hour between meetings, Doug joined me in the gym with deck squats assisted by a 5kg plate, The Bastard at 1/2 weight, 1/2 reps, Jumping squats at 12.5 kg. It looked like hard going. We also did some light (5kg) TGUs with his nagging shoulder injury in mind.

When I postulated that if I ever did 50 reps of the Bastard complex I’d bump the weight up, I did so thinking that it’d never happen. Later it occurred to me that a better benchmark might be an unbroken set of 50. Today I took my hands off the bells exactly twice, and rested a couple of seconds on my knees again, exactly twice. Maybe 15-30 seconds rest in total; 50 in 15 is going to be pretty spot on for an unbroken set and it’s not too far away.

Jumping squats were through the newly agreed ~35cm cycling ROM and will be heavier next time. We began these with 3 minutes to go until my next meeting, which meant a quick shower and no lunch, having fasted (coffee notwithstanding) since breakfast.

I did manage to get a snack in 4:00, although by then I was barely hungry. I also finished off the last of the antibiotic course today.

Neil is in the hills and planning a 250:5 ride tomorrow (that’s distance:elevation … in kilometres)



  • Smoothie: 1 egg, 1 cup blueberries, coconut milk, water
  • Large tin of tuna, handful of walnuts (PWO)
  • Coffee
  • Walnuts
  • Coffee
  • Sardines, lots of walnuts, nectarine, 3 rum balls (thanks Elise!)
  • Chicken and veggie stir-fry – lots of veggies, little rice
  • Pear



2 x 20 Deck squats
20 Box jumps @ 20″ box
1-leg Box hops, 1:10 es
3 x 12 es BB step-up, lunge @ 20kg
3 x 12 es Bulgarian split squat @ 20kg
4:00 DB long cycle C&J, switching hands every 5 reps @ 20 kg


Better form and a lower ‘box’ felt good. Nowhere near as hard as the first time (at home). The DB C&J was a nice switch-up too.

On the down side, I wasn’t able to fit in the trainer work-out I wanted to tonight, playing host to two sets of family visitors, settling Claire and Fee out at a Christmas party. The weekend is looking brutal on time-for-riding. Maybe I’ll get a session in during Claire’s nap tomorrow, or late tomorrow night.

Tis the season … *sigh*


2 x 20 Deck squats
20 Box jumps @ 24″ box
1-leg Box hops, 1:00 es = 9:12, 11:12, 10:11 (L:R)
3 x 10 es BB step-up, lunge @ 20kg
1 x 20 es Bulgarian split squat @ 20kg
1 x 10 es Bulgarian split squat @ 20kg (oops, that should’ve been 3×10)
4:00 KB long cycle C&J, switching hands every 5 reps



3 x 7 Hill repeats @ Edgewater Blvd hill
(2 sets seated, 1 set standing)
4 min rest between

Climbs are on the odd-numbered splits if you’re looking at the GPS data.

Some soreness about the 8:00 position behind the right knee on the last few seated repeats during the pull through the bottom phase of the crank cycle.


  • 3 eggs, butter, olive oil, white peach
  • Coffee
  • Chicken w salad + avocado
  • Crumpet w/Manuka honey
  • Saussages w salad + olive oil
  • Berry, egg, cocoa and two-milk smoothie


2 x 20 Deck squats
50 x ‘The Bastard’ DB complex @ 10 kg DBs = 17:55
3 x 20 Jumping squats @ 20 kg BB

‘The Bastard’ =
Pushup, row left, row right, jump to squat position, powerclean the dumbells, press them overhead and keep them there, lunge left, lunge right, back to push-up position and repeat. Bastards are bascially rennegade man-makers with added OH lunges.


This is one half of the weights programming from Jeff in the lead-up to the Otway Odyssey. The other workout is to be done at home and covers a wider range of movements (lots of unilateral work) at lower reps. That, and this, stack on top of a cycling progression aimed at preparing me to do a lot of climbing in ten weeks time. Let’s see what we can do.

I really just wanted to take this one for a test run and work out what weights were appropriate. 20 kg total worked a treat for both movements. 50 reps isn’t usually enough to qualify as SMMF but the time it takes to do ‘one’ almost puts it in that realm. The trick appears to be just to keep going – push-press out of the clean and get the lunges over and done with. Then you’re back to the plank, which doesn’t seem so bad after having the bells overhead. Almost 18 minutes for the set. If I can get it under 15 I’ll bump the weight up.

20 kg for the jump squats was a more or less known quantity as I’ve done them before with an empty oly bar. I’m not sure of the depth Jeff would prescribe, but I figured that full depth = greater ROM = more work on both sides of the hip = nastier = better. I’ll verify with the man himself, but for today they were all good up until about rep 15, after which they were hell, complete with sticking point on the last 2-3. These will build to sets of 30 over the course of the programme.


  • 3 eggs, butter, olive oil, carrot, almonds
  • Apple (PWO)
  • Coffee
  • Lamb burger w sweet potato chips (incl. bun)
  • Hot chocolate
  • Coffee
  • Two spoonfuls of rice pudding
  • Two vodka, lime & apple ginger-beers
  • T-bone steak w ginger-butter sauteed veggies
  • Nectarine
  • Chai tea

12:30 PM


3 x 5 sec Tuck planche holds
10 normal push-ups
5 sternum push-ups
3 diamond push-ups

3-2-1 Dumbell press e.s. @ 20kg

20 Push-ups

3 x 8 DB Snatch e.s. @ 17.5kg
3-2-1 Bent press e.s. @ 17.5kg

3 x 3 Handstand push-ups (partial ROM)
3 x 3 Bench dips
2 x 3 Clapping push-ups
3 Chest-slappin’ push-ups

3 x 5 Pseudo planche (ie feet on floor) push-ups
2 x 5 Seated cable pull-downs @ full stack

3 x 5 Bench leg raises
2 x 3 Bench leg raise @ 2kg
2 x 20 sec Bench leg hold (lay flat with legs extended off the bench)

3-2-1 Pistols e.s. @ no weight
10 Deck squats

Spotted handstand walking (play)


A big bunch of semi-random gymnastic-biased fun with Pete in the work gym at lunchtime.


A week and a half into a low carb paleo experiment and it’s far and away the easiest thing I’ve ever done. It is stupidly, stupidly good. I might be addicted to coconut milk though…

  • 3 baked eggs w fetta & chorizzo
  • 2 x coffee
  • Big chicken, avocado, pesto, veggie salad
  • Coconut milk
  • Almonds
  • Apple
  • Coffee
  • 1/4 and a bit of a family meat pie (incl. pastry)
  • Coconut milk, nectarine, strawberry, cottage cheese, handful of shaved ham
  • Tea


30 deck squats


3 x 5 pistols @ 10kg each side
1 x 30 box jumps @ 0kg
2 x 20 box jumps @ 24kg (2 x 12kg KB) / 20″ box
1 x 20 box jumps @ 32kg (2 x 16kg KB) / 20″ box
100 1/4 ROM jump squats @ 53kg BB
150 1/4 ROM jump squats @ 53kg BB
200 1/4 ROM jump squats @ 53kg BB


30 Hang squat clean @ aqua bag
20 Slam ball @ 20kg ball
15 Box jump press / jump down jerk @ 10kg ball


In 44° heat things got super humid super fast inside Jeff’s garage with four of us rotating through the work. So humid that when we stepped outside the dry 44° air felt cool… For a little while anyway.

Everything was ok until the 20kg ball slams, which hit me like a brick wall. I just could not push through them. Couldn’t catch the ball for the rebound, couldn’t keep decent form, couldn’t get a rhythm going. But the standout thing was that it’s still great fun to train with a bunch of like-minded people. Especially good to play with Jeff and Neil again.




May 2019
« Apr    

On the bike

CrossFit benchmarks

100 Burpees: 11:07 10:32
50 Burpees: 4:24
Angie: 30:47 (60 pull-ups only)
Annie: ---
Cindy: 13 rounds
Dianne: 39:07 (scaled)
Elizabeth: 24:47 (scaled)
Fight Gone Bad (3 rounds): 311
Filthy Fifty: 31:16
Fran: 10:31
Grace (35 kg): 4:25
Hangover Cure: 8 rounds
Helen: 11:10
Jeremy: 13:33
Kelly: 36:09
Linda (scaled): 1:17:04
Michael: 32:30
Murph: 54:17
Nancy: 17:30 (scaled to 35 kg)
Nate: 7 rounds (scaled)
Nicole: 3 rounds, 19 pullups

Row 1k: 3:26.3
Row 2k: 7:15.4
Row 500m: 1:35.7
Run 5k: 24:05 (Feb 17)

Weightlifting PBs

Bench Press: ---
Clean: 70kg
Jerk: 70kg
Press: 52.5kg
Snatch: 47.5kg+
Squat (back): 102.5kg
Squat (front): 85kg (x2)
Deadlift: 130kg
CrossFit Total: 623


3RM OHS: 55kg
3RM Front squat: 82.5kg (x5)
3RM Back squat: 90kg
3RM Deadlift: 130kg
5RM Press: 45kg
5RM Front squat: 82.5kg
5RM Back squat: 90kg
5RM Deadlift: 120
20RM Back squat: 65kg