Go to bed at 9pm, no more sleepy irish
Then only social Irish will suffer.
Just remember, the motto is:
Disregard social life, acquire aesthetics
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but social Irish is the the fun one! I’ve already had to ditch one floozy coz of my hectic schedule lately 
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You have to draw a line man…draw a line
Bring out Social Irish once a week, the rest of the time it’s Gainz Irish that’s in command 
Chat up the hot chicks at the gym
= Social irish = Gainz irish
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Fuck that.
Some of my best workouts have followed after work beers.
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The problem is my lines are rather wide… and blurry..
Ah man how can you even suggest that! Haha
Um nah. I chat to a couple of them but I don’t have time to put in the leg work (lol) and also I’m just not social at the gym. I have my game face on and it puts off a lot of people. Eye candy? Yes. Approach time? Not usually.
Agreed! Twas a struggle mate.
Fuck that.
After work beers unwind me too much. I have however once gone to the gym at midnight after a moderate session and did a lot of pump work. Probably mostly flexing half naked in front of the mirror though 
Ah I’ve run out of time. Workout coming soon to cinema near you!
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Wednesday 11th April
Simple But Brutal Session 14
DB Incline Bench Press 350 method
Back Squat 87.5kg x 3
20rep squats 67.5kg
Chin-ups 7,7,7
Dips 10, 10, 12
Fighting against the clock again. Woke up pretty well but my warm up squats felt heavy and my left knee was a bit clicky.
The 20 reppers felt meh. I’m a bit annoyed they don’t feel easier this time… In saying that, yesterday as it was my 1st day at a new job and as I was going everywhere I didn’t eat that much. I’m trying to make up for it 2day.
That’s all folks.
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I’ve found that almost no matter what weight 20 reppers don’t feel easy, unless it’s a very easy weight. If you did try with 40 kg Í think you’ll find them easy. but 5 kg more or less I think it really doesn’t matter.
They suck, but build some stamina in the legs I guess.
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Saturday 14th April
Simple But Brutal Session 15
BB Bench Press 3x10
Back Squat 90kg x 3
20rep squats 70kg
Seal Rows 3x12
BB Curls 2x12
Band Pull-aparts & dislocates throughout bench.
My over warm-ups felt good and the 70kg felt really light on my back. Still had to go 2 breaths by rep 7 and 3 breaths by rep 12. Don’t ask how many from reps 15 onward!
@mortdk I think you may be right! They suck full stop. I have one more week of this program and I will be glad for the mental break to be honest. It’s getting more difficult knowing I have to go to the gym and add weight to a set I’m already struggling with.
I’m still wanting a hypertrophy program that I can do 4 or 5 days a week. My body is too used to only going 3 days a week and needs a change. Lots of calves, lots of lateral raises, overhead pressing and hip hinging. If anyone has any good links, I’m all ears!
Have a good weekend!
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Im about to start this program tomorrow. How have you found it? Gains?
Any tips?
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Hi Irish. You have done outstandingly well on the breathing squats.
Always remember to take your breaths up high in the chest.
After long experience i now take breathing squat progressions very gently, over long periods. Not having to face a life & death battle each time makes for a happy life.
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I used this program to bring my leg mass and squatting numbers back up after a long hiatus away from the bar. It’s the 3rd time I have done high rep squatting and I know it works well for me.
I’ve put about an inch circumference on my thighs. My upper legs are basically back up to their largest, which makes sense because I stalled out at around 75kg the last time I did the 20 reppers. I’m very happy it took only 5 weeks and 4kg weight gain for that to happen. I’ve had very minimal fat gain. Also my arse has gotten bigger haha
Eat a lot. You will be hungry so take advantage of that. Also keep in mind that I did this program as a ‘get up to speed’ sort of deal. If I had done this program after I was back lifting for awhile, my progression would be different. @76now just noted how he took his progression very slow, I would have to do the same in other circumstances.
Also keep an eye on your hip and knee health. Back squatting 3x a week can be difficult on all your joints, especially these ones. Form breakdown is much easier to succumb to on these high reps so listen to the body.
This is a good pointer. It gets harder as the set goes on, but my lower back fatigues a lot quicker if I let my posture slump with the weight on it.
Thanks 76 for the kind words and good luck Birdy!
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I found this from the 10th of August last year:
I thought I went higher than this but I started Muay Thai the next week. I was weighing 76.6kg at this time which is identical to my weight now.
Since that time I have gotten my running endurance up, dabbled in the martial arts, conditioned my shins against splints and heavy bags and basically lost no squatting strength.
I’m pretty happy with this. I’m primed to make more gains after this program. Hopefully smash some PRs.
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Thanks for the useful tips Irish.
You got me a little nervous. I’m a bit of a a carbo-phobe, and I hate getting too fat. But I will do my best to increase my calories, especially on training days.
Thanks again. I’ll let you know how it goes. I’m starting tomorrow morning.
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With high rep squats 3-4 times a week, you won’t gain weight easily. After the first week your metabolism will be driving you into the dirt if you don’t eat.
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This is so true, I wouldn’t worry about a little extra weight just eat lots !!
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I’ve been hungry AF the last couple of days so I’m just going to take this advice and run with it 
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But remember to eat some good stuff, not junk. Then most, not all, but most of the gained weight will be muscles.
Although, I’ve found it you avoid the junk that is high fat and stick with high carb, junk is pretty anabolic…
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