That's gotta be some Cockroach. Bite your head off, man.

[Markthetwisted]

08/01/2017

Week 3 Day 1 HLM

Squat H
2x5 bar
1x5 70kg
1x3 110kg
1x1 130kg
1x3 150kg
4x6 117.5kg

Bench H
2x5 bar
1x5 60kg
1x2 90kg
1x1 100kg
1x1 110kg failed a second rep here.
4x6 85kg (misloaded this cos I'm a fool 5kg extra on one side for two sets)

Deadlifts M
1x5 70kg
1x5 110kg
1x6 130kg

Woke up with a sore as fuck back this morning, just in time for going back on shift for work. Felt fine training, but is sore again now. I haven't done anything to it, but I haven't slept well for over a week now and have no reason why. I think it might just be that. Trained at work after my shift. 40 mins session.

[Markthetwisted]

10/01/2018

Week 3 Day 2 HLM

Squat L
2x6 bar
1x5 60kg
2x6 105kg

Press
2x5 bar
1x3 50kg some douche had all the 10kg plates
1x3 60kg
1x1 70kg
1xf 82.5kg failed at noseish height
1x1 80kg
4x6 65kg

Weighted Chins
3x5 20kg

Trained in the morning, ran out of coffee yesterday, forgot to get more, so was in a shite mood this morn. Was an ok session tho, and done in about 30mins.
Now tho my joints and head are aching. ( I've now got coffee) and feel feverish. I'm hoping this is not a flu coming on.

Gym was busy, a heavy lass was being taught (Badly) to squat and deadlift, a couple new faces doing some men's health type workouts, a very very muscular lass doing benching and I hunners of cable work, wearing a velcro belt. And an annoying lonely guy who just was there to chat I think. He was very interested in other peoples tattoos, and other random chat. Fortunately I'm anti social looking.

[Markthetwisted]

12th January 2018

Week 3 Day 3

Squat M
2x5 bar
1x5 60kg
1x3 100kg
3x6 110kg

Bench M
2x5 bar
1x5 60kg
3x6 80kg

Deadlift H
1x5 70kg
1x3 120kg
1x1 160kg
2xf 180kg (failed at the knee)
2x6 140kg

Disappointed at my deadlifts. I've never been the best deadlifter generally, but the last warm up rep felt like a feather. Im think I'm guilty of inconsistent form ( or consistant bad form) on it and can't grunt the thing up when it's on limit for me. I was tired from nights tho, so I'll give it a bash first next week see if that makes a difference then go from there at trying to get it shifting upwards.

[Markthetwisted]

15th January 2018

Week 4 day 1

Squat H
2x5 bar
1x5 60kg
1x3 100kg
1x1 130kg
1x3 152.5kg
4x6 120kg

Bench H
2x5 bar
1x5 60kg
1x3 90kg
1x1 100kg
1x1 112.5kg
4x6 87.5kg

Deadlift
1x5 70kg
1x3 110kg
3x6 130kg

Tired after this one, worked an extra Nightshift last night, car fire and fire alarm, was all we got. So not smashed.
Taking my oldest sprog ice skating now. Hopefully my ankles stay
intact.

[Wilhelm]

Nice work, @Markthetwisted!

Lace 'em up tight.

[Markthetwisted]

Thanks @Wilhelm

17th January 2018

Week 4 day 2

Squat L
1x5 bar
1x5 60kg
1x3 100kg
2x6 107.5kg

Press
2x5 bar
1x5 40kg
1x fire call to gartnaval hospital
30 mins later
1x3 50kg
1x1 60kg
1x1 70kg
1x1 81kg
2x6 66kg
2x6 60kg

Dropped to lighter sets on the press due to running out of time. Had a bus to catch home ( car is off the road for to MOT)
Will maybe do weighted Chins on Friday after deadlifts.

[Markthetwisted]

19th January 2018

Week 4 day 3

Squat M
2x5 bar
1x5 60kg
1x3 100kg
3x6 112.5kg

Bench M
2x5 bar
1x5 60kg
3x6 82.5kg

Deadlift H
1x5 70kg
1x3 110kg
1x1 140kg
2x1 170kg
Firecall
1xf 170kg
1x6 140kg
Firecall
1x6 140kg

Weighted Chins
3x5 22.5kg

Trained at work tonight, took ages because of the firecalls, just bell faults, but still was cold by the time got back to the station each time. Not feeling the best, my wife has been unwell this week, so I must have gotten infected by her! Damn woman. A quiet weekend on the cards I think.

[Wilhelm]

Hope you and your wife both feel better soon.

Did you know we have another firefighter among us?
@Farback

[Farback]

Hi Mark. I’m a retired volunteer Chief. Sttill driving the big rigs at 61 with 26 years in.

[Markthetwisted]

@wilhelm yeah she is a bit better today, I'm minding the sprogs whilst she snoozes.

@Farback Hi, 61? Good effort still going. I'm in 12 years, I'm 35, we do it differently here a Chief is in charge of the whole brigade (or fire and rescue service) we only have one chief officer. One of our new deputy chiefs is Canadian. Our service is changing alot just now and I think personally it'll look more like the Canadian model than the British one when they are done.

Where do you run outta? I'm in Glasgow city centre.

[Farback]

I’m in Wolfville Nova Scotia. We are a full volunteer department, as over 90% are here. We run about 350 calls a year. Some medicals, mainly cardiac and assist to paramedics. Mostly building alarms, vehicle accidents and the odd real structure fire to keep us occupied. We used to do some specialized rescue/recovery, high angle and scuba.

Wolfvillefire.ca

[Markthetwisted]

My station is in the Northwest of Glasgow city centre, a place called Cowcaddens, built in 1984 to replace two Victorian fire stations on Ingram st in the city centre, and at St Georges road In the north of the city.
We are a wholetime station, and dont really do any particularly sexy special stuff like scuba or high angle, just regular firefighter stuff. We are very busy tho (busiest in Scotland and used to the 2nd busiest in the whole of the UK behind Soho in London I think), with at least a couple hundred fire calls a month . Mostly bells (automatic alarms) but our fair share of fires too, and the odd car accident.
We get a lot of firefighter tourists coming in and wanting to look around the station, because of our central location.
Had some french visit last week.

[Farback]

Sounds like you guys stay busy. I’ll drop in for a visit if the wife and I ever get to Scotland. I did some time in France and Ireland when I worked for Michelin, but travel on my own resources has been more limited.

[Markthetwisted]

22nd January 2018

Week 5 Day 1 HLM

Bodyweight dropped down a bit. 76kg

Squat H
2x5 bar
1x5 60kg
1x3 100kg
1x1 120kg
1x1 140kg
1x2 155kg 1x1 155kg
5x5 122.5kg

Bench H
1x5 bar
1x5 60kg
1x1 90kg
1x1 105kg
1x1 115kg (quite easy)
5x5 87.5kg

SLDL M
1x5 70kg
4x6 110kg
Finding my form with these. Can't remember last time I did them.

Gym was full to gunnels with boot campers. The staff at least had the sense to confine them to the class studios. I'm feeling right worn down, very tired, and the missus is still laid up. But made it in anyway. Working an extra day tomorrow.

@farback there are better things to do here than visit a fire station if you ever do make it. The pub 40 yards down the road for a start.
But yeah the door is open.

[Markthetwisted]

23rd January 2018

Did a bit on the rower today. Just for a wee bit of conditioning/cardio work.

Rower
125 metres
250 metres
500 metres
1000 metres

Rested the amount of time it took me to complete the distance. But didn't note it down. Rower on the hardest resistance. The row handle is really thick I was struggling near the end with my grip on it. I couldn't close my hand around it.

[Markthetwisted]

24th January 2018

Week 5 Day 2

Squat L
2x5 bar
1x5 60kg
1x3 100kg
3x5 105kg

Press
1x5 bar
1x5 40kg
1x3 50kg
1x1 60kg
1x1 70kg
1xf 82.5kg Fuck!
5x5 61kg

Weighted Chins
3x5 25kg

Feeling right in the hamstrings today, assume it's the SLDL not the rowing but I'm not sure. Squat was a doddle, press felt heavy from the warm-up. Big old fail at 82.5kg. as happy as I am pressing over bodyweight, i thought I had this in me. Maybe some singles at 80kg next week. Weighted Chins were ok. Tempted to go 4x3 on them next week.

[Markthetwisted]

26th January 2018

Week 5 Day 3

Squat M
2x5 bar
1x5 60kg
1x3 100kg
4x5 115kg

Dumbbell Bench
1x5 2x20kg
1x5 2x30kg
4x6 2x34kg

Deadlifts H
1x5 70kg
1x3 120kg
1x1 150kg
3x1 172.5kg
3x5 127.kg

Terrible earache. That's all.

[Markthetwisted]

Monday 29th January 2018

Week 6 Day1 HLM

Squat H
2x5 bar
1x5 60kg
1x3 100kg
1x1 120kg
1x1 140kg
3x1 157.5kg
5x5 125kg

Bench H
2x10 bar
1x5 60kg
1x2 90kg
1x1 100kg
1x1 110kg
1x1 117.5kg
5x5 90kg

SLDL
1x5 70kg
1x3 110kg
4x6 115kg

Very tiring squatting tonight, was absolutely blowing out my arse. So more conditioning required. Bench was actually easier than I thought it would be. Although I was still a little sore after benching with DBs on Friday. Still trying to get used to SLDL. But I kinda hate them.

Tuesday 30th January 2018

Run 3 miles. In 25 mins and 7 seconds.

Felt this in my quads alot and my low back was tight as fuck, prob because ive not ran for a couple of months.

[Markthetwisted]

31st January 2018

Week 6 Day 2 HLM

Squat L
2x10 bar
1x5 60kg
1x3 100kg
3x5 105kg

Press
2x5 bar
1x5 40kg
1x3 50kg
1x1 60kg
1x1 70kg
2xf 80kg
Manned up a bit
3x1 80kg
5x5 62.5kg

Weighted Chins
1x3 bw
4x3 27.5kg


Was gonna do some 400m laps at the local high school, while I waited on my daughter finishing athletics, but they called it off 15 mins early, saving me from 2 miles of self imposed torture.

In the gym in the rack next to me a guy was doing every type of half squat you could, front half squats, back half squats, and some sort of weird overhead half squat. Anyway. Was nice to watch while I pussed around my presses. He did complement me on the weight on the bar, but I think he was fishing for me to complement him on his squats. I'm not that polite.
I saw another guy tonight, who I last saw fall out the Smith machine a few weeks ago, the bar hit him as he fell. I asked if he was feeling better ( I am polite!). He was, and his back is stronger than ever apparently! He then proceeded to start teaching a poor girl how to deadlift badly.
This herd does not thin.

[Markthetwisted]

2nd February 2018

Week 6 Day 3 HLM

Squat M
2x5 bar
1x5 60kg
1x3 100kg
4x5 115kg

DB Bench
2x5 2x30kg
4x6 2x36kg

Deadlift H
1x5 70kg
1x3 120kg
1x1 150kg
3x1 175kg
3x5 120kg

Guinness and steak time.