Hex Deadlifts
bar x 8
40kg x 8
60 x 5
80 x 5
.
90 x 5
105 x 5 - belt on
117.5 x 5
130 x 5 - rep pr
DB Rows 25kg x 15, 14, 13
-ss-
RDL’s 2x 25kg DB’s 3 x 10
Dreadmill
5mins cruise
-a little bit of lat/rhomboid soreness post setup yesterday, moving those kegs on and off the ute @simo74
-solid pr on deads today - once I broke it off the ground went well, maybe a few more in the tank if I really pushed things. TM solid at 130.
-the bar weighs plenty as there’s a chiller built in underneath… 2 man lift.
Bench
bar x 10
40kg x 8
.
60 x 5
67.5 x 5
75 x 5
82.5 x 3
-ss-
BPA’s 6 x 20 at various angles
BW Dips
x13, 10, 12, 12+6rp
(53reps)
-simple bench after sleep in
-matches at best reps at that weight… TM might slide back to 80kg even given just the 3 reps on bench. Some late nights incoming Fri/Sat during festival.
Squats
Ankle mobility work, hip aeroplanes
Bar x 10
40kg x 8
60 x 5
.
75 x 5
85 x 3 - belt on
95 x 1
105 x 1 - felt ok and matches my pr
Bulgarian split squats (L/R)
Twin 10kg DB’s 4 x 10
Foam rolling legs
-post TM week, having a deload week
-resting HR59
-solid festival, sales down somewhat (rising interest rates a factor I’m sure)
-minimal beers consumed but some quality protein enjoyed such as this:
I find it interesting the way the use of the work BBQ changes based on where you live. It seems like you are referring to BBQ as a type of food, where as down here BBQ is something you do, or something you attend, or an object. As in:
‘come over on Saturday arvo, we’re avin a barbee , bring a slab’
or
‘are you staying for lunch, i’m gonna throw some snags on the barbee’
-resting HR59
-that tabata was brutal, conditioning levels have dropped off a bit - back into it now though.
-all this bbq talk is making me hungrier! If I do an overnight brisket or similar in the smoker I won’t call it a bbq, but it’s all still bloody tasty @simo74 and @ChickenLittle
Leg of lamb in smoker, overnight 14hour cook - ‘over engineered’ (is there such a thing?) temperature control adjusts air flow, thus keeps the cooking temp consistent when using charcoal/heat beads in the basket inside. Set the temperature and it stays steady for an overnight cook. Plenty of leftovers for lunch over next few days too.
Squats
Ankle mobility work, hip aeroplanes
Bar x 10
40kg x 8
60 x 5
.
70 x 3
80 x 3 - belt on
90 x 3+ (6)
Bulgarian split squats (L/R)
Twin 10kg DB’s 3 x 12
Foam rolling legs
-new cycle commenced
-resting HR62 - dang that’s jumped a bit in recent days
-should have had plenty more reps in main set, wasn’t feeling it today.
-on positives, junior started reception at school today. Got to spend half a day with her as part of the process. All bodes well.
10kg Ball - rotating ball slams 1 x 6 (L/R)
10kg Ball slams x 6
OHP
bar x 10
30 x 6
.
37.5 x 3
42.5 x 3
47.5 x 3+ (9) - rep pr
-ss-
Chins x 4, 4, 4 pull up x 4, 4
-ss-
BPA 6 x 20
Dips
BW x 16, 14, 10, 8, 10
(58reps)
rear delt machine +26kg
3 x 15
Dreadmill
15mins SSC low incline, HR 118 ave
-had glowing reviews from friends on the lamb @hel320 so definately hit the mark.
-pushed for one more rep for a pr on ohp today, set 10 as a target, mini rest on rep 8 but 9 was the limit…
