It felt heavier than it should have lol I reckon my back will be stuffed tomorrow
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They have an SSB bar at my gym but o have never used it and no idea when I would program it. I should mention it to coach and see whether it’s worth mixing it in later in the year.
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I just used it because I really didn’t want to squat with a barbell today, that said it’s not like I actually follow a proper program either.
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Tuesday work out:
Log press: 3x10 @ 65kg
Snatch grip DL: 2x15 @ 120kg
BW squats: 2x30
Accessory:
Face pulls and hammer curls
Notes:
Higher rep dead’s are always a bad idea but I got a nice back pump.
I feel like I need my upper and lower back to work together better lol
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Thursday work out:
Pause squats: 2 @ 140,150,160,170,160,150,140kg
NG pull-ups ss/reverse curls: 5x5 @ BW/5x15 @ 15kg
Accessory:
Face pulls and tyre flips to infinity and beyond (the tyre was to light)
Notes:
Interesting day, woke at 3am feeling rubbish (turned out to be gas) so sleep wasn’t great.
Squats felt super easy today though 170kg almost felt light.
The combination of NG pull-ups and curls with elbow sleeves restricting blood flow resulted in a massive bicep pump.
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That’s two wins right there, heavy squats felt like and biceps more pumped up that a cheap footie.
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That’s some decent pause squatting
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The proper footy too, not this rubbish they were talking about at work today either (Rugby)
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Sunday work out: weight: 86.3kg
Front squats: 5 @ 80,90,100,110,120kg
2x10 @ 60kg
AMRAP @ 60kg (25reps)
NG pull-ups: 5x6 @ BW
Log press: 5 @ 65kg
2x10 @ 60kg
RDLs: 5 @ 140,150,160,170kg
Accessory:
Face pulls
Notes:
Felt pretty good today so did a bit more volume than I was planning too.
The weak link of front squats is still upper back tightness but it felt a lot more solid than the last time I tried front squats.
Was some idiots in the gym, accelerating their DLs into the floor and screaming, I think it was to impress their lady friend.
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Getting up to 90 soon mate ??
This sort of stuff gives me the shits unless it is someone lifting a serious amount of weight for a PR single and it’s only done once. I have a couple if young lifters in my gym who grunt and grown their way through many a quarter rep row or leg press or lots of forced reps and drop sets on just about everything !!
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Tuesday work out:
Log press: 3x12 @ 60kg
Good mornings: 10 @ 60,80,100kg
Goblet squats: 2x30 @ 30kg
Accessory:
Incline chest press machine and face pulls.
Notes:
Just in and out today, nothing special to report
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Lol Not quite, I’m going to sit just under 87-88.
It’s why I’m jealous of @I_Luc and his gym garage gym set up 
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Haha, yep, I love it!
Many years of snapping up Gumtree bargains
I don’t grunt or groan, but I like the music loud, heavy and I can have chalk, swear, drop weights and bleed after I skin my shins doing dead’s and no-one complains 
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Thursday work out:
Pause squats: 3 @ 140,150,160,170,160,150,140kg
NG pull-ups: 5x5 @ BW
BOR: 10 @ 60,80,100,100kg
Accessory:
Cable curl Super set
Notes:
We to the night club… er i mean gym, the house music was blasting.
Every thing moved pretty well and I feel like I’m finally getting back into a rhythm of going 3 times a week.
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The music is the one thing I don’t like about my gym. It’s always that dance shite. Really want to crank up some AcDc some nights and I get some boom boom crap !!
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Haha there’s one group of guys who always put house music on, They also like to talk about there nighttime encounters too.
It’s really the only thing that’s changed since club lime took over, the clientele/atmosphere.
They’ve keep all the good equipment/we’ve even got some cool new pieces.
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I think either I have been away from commercial gyms too long or I am getting old and grumpy but It really annoys me when guys spend more time tasking to each other than they do training. don’t get me wrong i’m not an antisocial git and will say hello or goodbye to people as they come and go but in between sets I like to be quiet (mostly because i’m catching breath or trying not to focus on which body part huts or trying not to puke). If you can hold a full 5 min conversation between every set then to me you are just not working hard enough.
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That summed it up pretty well 
As long as they’re not talking to me I’m alright. That’s their training, that’s were they socialize as well.
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Sounds like your getting old mate! Time to trim the ear and nose hair
I said the same about myself when I complained about ‘todays’ music is all auto-tuned rubbish, bring on grandpa, haha.
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My wife cut my hair today and as she was trimming around my ear she commented ‘oh that hair is connected to you ear’!!!
Time to get my bus pass !!
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