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A Blog Post

Onwards and upwards.

Training is going well at the moment. It’s good to be back in a proper routine and have someone to train with. Having a good training partner is probably one of the most valuable training tools you can ever have. When all is said and done I believe that the big golden secret to progress is consistency. It doesn’t matter if your training to be massive, ripped, an athletic god or just to be in slightly better shape

. If you want it – you’ve got to stick at it.

And a training partner really helps you stick at it. On those days that you are not really in the mood for 60 minutes of intense leg annihilation (why the hell not?), then your training partner will help drag you through it kicking and screaming. I like the competitive edge training with some one else will bring to the work out. Rhod and I are of different strengths, so we can’t compete on the amount of reps done or the amount of weight lifted, but we can compete on levels of intensity. We can see who can push themselves the hardest, and that turn an average session into an amazing one.

You also need a goal. Goals should not be so huge and distant that their very size become intimidating and cause you to quit even before you get properly started. They need to be realistic, achievable and a little bit aspirational.

I’m quite goal orientated, but I also need the satisfaction that comes from actually hitting them on a regular basis. At the moment my goals are this:

  •  Get my weight down to 95-100kg (I’m giving myself 5kg of leeway as my body weight can fluctuate 3kg or more from morning to evening).
  • Get fitter by hitting pads and pounding the treadmill.
  • Continue with 5/3/1 and get my strength back up to a respectable level. (Bench 140kg for reps. Deadlift 200kg for reps. Squat 180kg for reps. I don’t care about my 1 rep max.)

Now, from a time point of view my weight has already started to come down and I reckon I’ll be 100kg in about another month. Fitness increases are a little more subjective but I want to be able to survive 10 rounds on the pads without vomiting up one of my kidneys. To be able to do 1.5km in 7 mins or less is something else I’d like to be able to do. As for increases in strength I’m happy to be a bit more patient about that. My bench press and deadlift  are  not too far off, my squat needs work. I can move 180kg well enough but not to a depth I’m happy with.

So there we go – 3 goals and all of them do-able in 2 or 3 months.

This is the past couple of days of training.


Complex – High pull, Close grip snatch, Back squat, Press behind neck, Good mornings, Bent over row. 8 reps on each for 3 circuits.

Back squats – 3 sets of 5 reps done with 5/3/1 weights.

Overhead press – 3 sets of 5 reps done with 5/3/1 weights

Bent over row with an undergrip – 3 sets of 15 reps

Chins/Dips/Press ups – 3 circuits of max reps.

Curls and bench dips – 3 circuits of max reps.

Saturday and Sunday

No gym training but did some digging of holes, mixing of concrete and laying of bricks. Grrr . . . Man stuff.


Complex – Hang snatch, Overhead squat, Back squat, Good mornings, Bent over rows, Deadlifts. 8 reps for 3 circuits.

Safety Bar squats – 3 sets 12 reps.

Close grip bench press with Fat bar – 3 sets 10 reps.

Deadlifts – 3 sets of 3 reps with 5/3/1 weights.

 Chins/Dips/Press ups – 3 circuits of max reps.

Curls and bench dips – 3 circuits of max reps.


Cardio day – some bike. Some rowing. Some cross trainer. Some running. All shit and vile and miserable and rubbish and boring.

Later Peeps,

Dave Carter.

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