I couldn’t do my swimming after a shoulder day. To pumped up.
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Am not too bad, my volume is deliberately low on my two main lifts. I also just breast stroke in the pool, i can see it being an issue if i was a freestyler.
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Awesome result. Well done sir
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Thanks mate…bf was 33%, now 22% 
15% bf is that aim…while of course maintaining strength (relative strength is way up) and lean mass.
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So getting ready and setting myself up for my heaviest set of hex bar deadlifts, about to take a wif of the ole smelling salts when a guy comes and stands next to me and says “bro, your back is gonna snap one of these days lifting all that weight”.
Now for context, ive seen this guy on and off i gyms for a decade, hes one of the “am just getting back into it” crowd as i call them. They get a slight niggle and its 3 months off, a cold and its a month off, a stiff or sore back and its 6 months off. Theyre always “just getting back into it”.
So my response at first was “well if my back does snap do two things for me…1. Add two more 25kg plates to each side of the bar…and 2. Call the ambulance…priorities and all that lol”. But seriously i said "youve made no progress at all in 10 years mate, non…what is it your preserving yourself for exactly?? Slow and steady does not win this race…because life is f%cking short and you can be cut down in your prime just like that!! 50% dont make it to the average age of death…and for the 50% that do make it beyond the AAD…theyre more likely to end up in care homes miserable!! He said “youll know all about it when something does happen”. By this stage i getting a bit pissed off, so i said “as a child i survived an IRA bomb, at 24 i survived a stroke and had to learn to properly walk and talk again, ive had mental health issues my whole life and ive 3 herniated discs in my back…shit did happen…i choose not to be a victim and not to make excuses”. Finally he got the picture.
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Excellent, add this one to your ammo box of responses. “ It’s not my back I’m worried about, it’s the bar”
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I like Bam, i like it. Theres always naysayers…and they always pick the most inopportune time to deliver an unsolicited pessimistic opinion.
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The ole’ loser mentality, you shouldn’t do this because I can’t and am afraid to try. It’s almost a complement.
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Ha! Its kinda is lol. That saying about “hard times create strong people, strong people create good times, good times create weak people” is so true.
Faniced a wee change today…
Parallel grip chins
Incline DB tate press/extensions
Pushdowns (straight rotating bar)
DB concentration curls
Reverse thumbless grip cable curl (rotating straight bar)
Mobility and core work ( partial turkish get ups, vibro plate planks, kneeling pallof press holds)
30 min swim
4 mile brisk walk
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Outstanding. I think there’s some need for them to convince themselves they’re doing good by not working too hard. I’m more of a smart ass. I usually say “Okay, but If I pass out, absolutely no mouth to mouth”.
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Love the conversation but all we really want to
Know is did you make the lift 
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Lol…oh goddesses no mouth to mouth, use a leaf blower if you must 
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Haha…lifted and held it for 20 seconds, just for grip and the weighted stretch on the traps…strangely Pink Floyd’s comfortably numb was running my head while holding lol
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Just soaked the spuds in the pool today, mobility and grip work then 40 minute swim…
Good 4 mile brisk walk tonight, bloody freezing…just how i like it.
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22-1-23
- Seated Incline DB shoulder press
- Parallel grip chins
- Mobility and core work
- 40 min swim
- 4 mile brisk walk
Ive notice since training my triceps directly several days ago its had a negative impact on my pressing in the last few workouts. Dont think ill be directly working them again any time soon. I want to avoid fatiguing weak links.
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23-1-23
Trained at the strongman/powerlifting gym with a ma mate Hols today…
Banded block pulls
Power / scrum squat plate loaded machine
Farmers walks
Farmers handle static hold
Sandbag carries
Reverse hypers
Down 2kgs more in the last 10 days
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31/1/23
Still training away…with ma mate Hols today…
- Trap bar block pulls
90kg x 10
140kg x 8
190kg x 5
240kg x 3
280kg x 1 with hold
TB block pulls - YouTube - Steep Incline DB shoulder press
2x45kg x 4 sets x 6,5,5,5 - T bar row
120kg x 4 sets of 6 - Seated chest press (old school universal machine)
Both stacks x 4 sets of 6,6,5,5 - BB curl
50kg x 4 sets of 6
This is the first week my weight has remained the same…not to worry…time to dail down the calories a little more.
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280kg x 1 with hold - very, very adequate. Watched the vid. You not just strong but stubborn, too.
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Haha…in my head you said that like Jason Robards in once upon a time in the west lol
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