Capricorn Fitness

Capricorn Fitness Support for getting started with strength training and beyond. Life is tough; you can be too.

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19/09/2025

The 💋 marches on.

Finally hit a milestone that’s been on my radar for a long time now - managed 3x5 for the Press 😁.

My left shoulder has been a royal pain in my ass for the past 5 or 6 years. At various points I couldn’t do any overhead work or squat with a regular bar and that translated into normal life where I couldn’t engage in any of my hobbies any more.

That led to surgery around 30 months ago and I’ve been rehabbing it ever since, slowly getting it stronger over more range of motion one small step at a time.

Even though I was taking my initial rehab carefully and slowly, I still pushed too hard and almost undid everything at the 8-month post-surgery point. So we started back at square one and went even more slowly and carefully and here we are!

It still hurts but I feel like I’m in a workable situation and hitting 60kg for 3x5 is incredibly reassuring. I’m hoping that I can return to swimming and climbing in a meaningful way.

The icing on the cake is the additional 3x6 bodyweight chin ups.

This has been a great consolidation phase and there’s more rebuilding to be done.

We march.



I’m not saying that training MUST be fun. Challenging training can test you in all kinds of ways and there may be eye-po...
07/07/2025

I’m not saying that training MUST be fun. Challenging training can test you in all kinds of ways and there may be eye-popping, intestine-prolapse-threatening or fear-inducing moments.

It CAN be fun.

Or some if it can be.

And I assume that you want it to be rewarding?

But if you hate it and rely on nothing more than brute force determination and stubbornness, you might just not have a long term strategy that suits you any more.

No-one said you had to stay married to just one way of training.

Plus, if you’re struggling to control things that affect your physical and mental performance because they are actually OUT of your control. Well, then you’re in a bit of a pickle.

Your training is the one thing that is always squarely under your control.

Free your mind and adapt when the situation requires it.

Recognise and accept your situation and constraints so that you can work through them.

Apparently not 🤯.Sleep, specifically good quality sleep, has eluded me for a long time.I’ve tried to build better habits...
03/07/2025

Apparently not 🤯.

Sleep, specifically good quality sleep, has eluded me for a long time.

I’ve tried to build better habits over the years but the sum benefit has been…. Well, to be honest, close to the square root of f&ck all.

I seem to get enough to survive but not thrive. I mean an average of 28 mins deep sleep a night is a poor show.

The past week or two has been a little worse than normal with an accompanying small rise in resting heart rate.

But that really means nothing.

The much younger me didn’t care. But now, my experience suggests that this situation is seriously impairing my ability to recover from pretty mediocre bouts of physical stress.

I’ve done a pretty good job of tidying up my sleep ‘hygiene’ without seeing any benefits.

Sone things you just can’t control 🤷‍♂️. But there is ALWAYS something else you can.

One of which is how I approach my training. Right now, I need to be careful with each dose of stress, give what I have on the day and be content.

Otherwise, I risk resenting my training when I miss the targets that I otherwise would have convinced myself that I ‘should’ have hit.

&

Thanks to for picking up on the fact that I finished my (first? 🤔) round of the Munro’s 11 years ago yesterday.On 27 Ju...
28/06/2025

Thanks to for picking up on the fact that I finished my (first? 🤔) round of the Munro’s 11 years ago yesterday.

On 27 June 2015 I became ‘Compleator’ 5756 ⛰️

Sad to say that my hill fitness has drastically reduced since then 😬.

Good days with

Taking a moment to appreciate and his very cool accomplishment. Doing the work WITH INTENT and setting the standard.It’...
18/06/2025

Taking a moment to appreciate and his very cool accomplishment. Doing the work WITH INTENT and setting the standard.

It’s a privilege to be a part of the journey and I never take it for granted.

Awesome work my friend!!

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