Haha, thanks for the fun story! Never heard of getting pinned by an OHP, too bad there is no video.
Video or it never happened 
Deadlift (very light touchdown)
60kg x 10
100kg x 10
140kg x 10
160kg x 10
175kg x 10
175kg x 6
175kg x 5
175kg x 5
160kg x 7
Bb curl
20kg x 20
30kg x 20
30kg x 15
30kg x 10
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Deadlifts felt really hard, I think the hexagonal plates are not quite as tall as the bumpers Iām used to, and I put shoes on as my feet were slipping. Itās amazing what a difference an inch or so of deficit made. (might looks at doing some proper deficit deads soon.)
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Bench
20kg x 10
30kg x 10
40kg x 10
50kg x 10
60kg x 8
70kg x 6
80kg x 5
90kg x 4
95kg x 3
100kg x 2
90kg x 5
90kg x 4
80kg x 8
70kg x 6
9kg dB fly x failure
Going to give the Tried and True bodybuilding template a go when gym reopens on Wednesday.
Be nice to do something a bit more structured.
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This joke makes itself.
Also, hex plates are the worst.
Along with a longer ROM, you canāt get into the same starting position with hex plates as you can with round plates. No matter how much people might champion ādonāt move the bar!ā, the bar WILL move ever so slightly as part of deadlift set-up and execution. It might not be the exaggerated roll you see from SHW geared lifters, but a very small forward or backward roll tends to occur as one gets set up for the final part of the pull. Hex plates remove this, and so now you move your body around the bar vs the other way around. My understanding is that hex plates were designed specifically to discourage deadlifts and the quick lifts, and they do a great job of just that.
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That makes sense, I did wriggle about a bit more at set up, I guess even if you donāt think your rolling the bar, you probably are a bit.
Biceps + Triceps W1
5 mins treadmill
Bb curl (4 x 4-8)
20kg x 8
30kg x 8
35kg x 8
35kg x 8
35kg x 6
35kg x 6
Dips (4 x 4-8)
Bw x 10
+10kg x 8
+15kg x 6
+20kg x 8
+20kg x 7
+20kg x 5
+20kg x 5
V bar push down (3 x 8-12)
22.5kg x 12
27.5kg x 12
27.5kg x 12
32.5kg x 12
Reverse grip push down (3 x 12-20)
12.5kg x 20
12.5kg x 20
12.5kg x 20
Db hammer curl (3 x 8-12)
12kg x 12
14kg x 12
14kg x 10
14kg x 10
Reverse cable curl (3 x 12-20)
10kg x 20
10kg x 20
10kg x 20
2 Likes
Great arm pump, nice first session back at the gym, guessed weights pretty well, when I hit the top of the rep ranges with straight sets will up weight.
Are gyms open again already ?? That was a quick lockdown!
I think there might have been a riot if Boris tried to lock us down over Christmas. We still have some pretty serious restrictions in place unless you live in Cornwall.
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Now thereās a big scotch egg debate going on.
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Are you tier 2?
I dunno what the debate is, scotch eggs are delicious. I used to deal a supplier purely because their scotch eggs were awesome.
I am tier 2, yeah. Gym reopens today.
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Delicious for sure, but would one be a substantial meal?
My local is going to have a ploughmanās lunch avaliable all day.
Iāve not drunk any booze for a month and am really noticing a difference in physique and performance, so happy to keep out of pubs for a while.
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They probably would have done for ānormalā people, they were about first sized. I just have a big appetite.
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Scotch egg or pork pie ?
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Iād go with scotch egg, a black pudding one if avaliable.