It really is spreading…
You’d love what I did tonight, burpee pull ups!
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And our survey says…
Nope
Also no, we’re going to have to pass this over to the other family.
Don’t be putting ideas in my head mate
Bet you couldn’t even get past 200 of those in a session 
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Is that a dare @alex_uk mate
Nah, because 200 is too easy for you, I dare you for 250 in one sitting!
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That combo is nothing. A walk in the park. Try this is you really want to test your limits:
Burpees followed immediately by dental work, all while watching reruns of Roseanne with the sound off and Milli Vanilli’s Blame it on the Rain blasting on the sound system.
This would break even the Iron Wolf.
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You had me at Roseanne re-runs! How many reps?!
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Work for this morning:
Press:
10 x 5 @ 50kg
Ss. Kb rows
Feel like shit this morning.
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Update weight: 196.2lbs
Some weight lost, but not as much as expected. I’ve also been feeling really low on energy and recovery this week, digestion has been awful and cravings have been sky high. I think I’ve been allowing my fat sources to slowly decrease (partly to combat poor digestion) without paying enough attention and that needs to stop. I’m at home most of the week this week which allows a bit more flexibility in diet so I intend to fix both the recovery and fat sources issues and see where that lands me digestion-wise.
Training wise: definitely allowed myself to drift later in the week both in terms of quality and quantity of workouts.
In summary, this week the aim is:
- More food
- More focused sessions.
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Work for today:
Press:
5 x 5 @ 45kg
Squat:
10 x 5 @ 90kg
Leg Press:
4 x 25 @ 80kg + sled
Leg Extensions:
3 x 30 @ “20”
Hamstring curls:
3 x 15 @ “30”
SLDL:
3 x 15 @ 80kg
Notes:
- Press felt so light it was almost comical. I hope there’s something to this submaximal stuff.
- Squat felt comfortable and fast, nice plate rattle from start to finish. All done in 15mins, so likely hitting 1min rest times still.
- Leg Press felt hellish, as before. Leg extensions likewise.
- Hit a brick wall hard again around this point, even a Freddo I acquired from the kids chocolate fridge didn’t help.
- Definitely pussied out on the hamstring curls and SLDL. Hit the required weights, while being very aware that I could have shifted a lot more.
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You going explosive on them? An opportunity for dynamic type work.
…which I don’t actually know if it works, haha.
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Kind of. I push as hard as I can, it just doesn’t “feel” as dynamic as a dynamic squat or deadlift. Maybe because I’m used to the explosiveness of a push press so it doesn’t feel as quick in comparison.
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I’d view it as taking a step back to gain a running start. I’m starting a new training block and I have 5’s at 150 planned for deadlifts.
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The light presses? Absolutely, it’s “5s week” on a new cycle, and a volume day at that, so I’m just going to take the win and move on.
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Since you brought it up…I don’t understand this? You are strong enough to murder 45 kilo, so you should be doing that. Not this.
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The program has worked for me in the past and this is what it tells me to do.
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My suspicion is that this is doing the work. That 45 for 5x5 seems like a waste. But that said…if it is getting it were you want to go…
But is it?
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I use the same weight (SSL) for volume work on Monday and Saturday, then heavy-ish work on Wednesday. This just happens to be 1st week of the second cycle so the weight is low.
I suspect you’re probably right, and many of these sets are just meaningless volume but I’m reluctant to make changes to programming that works for me. I’ll probably try and get a feel for where my max is after this cycle to make sure it is still cutting the mustard though.
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