Deadlift
Bar x 10
65 x 5
105 x 5
125 x 5 (275 lbs) RPE - 5 moved ok neck a little sore
110 x 8 x 3 sets RPE- 5, 5, 5
Moved these sets fast, good reps.
Squats
Bar x 10
65 x 5
90 x 6 x 4 sets (198 lbs) RPE 5, 5, 6, 6
Focused on knees out, these felt good. Best sets for a long time. Loving the lower reps!!
Bench
Bar x 10
65 x 5
75 x 6 x 4 sets. (165 lbs) RRE, 6, 6, 6, 6,
SS Row
75 x 8 x 3 sets
Good pause and drive was ok.
Kettle bell swings
16kg x 10 x 3 sets
SS ab roll outs
10 x 3 sets
SS dumbell curls (slow reps)
10kg x 10 x 3 sets
Very good session tonight. Neck is still a little sore and it seemed to effect my power for deadlift a little. But squats and bench were good. Dad came and trained with me again which was good.
Yes each block starts at a lower % and volume and % increases across the weeks. It always means you feel fresh and strong after the deload and weights feel easy. The body doesn’t get too beat up that way. It means progress is a little slower but I’m not in any rush to get injured !!
This morning was my daughters basketball grand final. They played a great game in the first half and were 10 - 4 up. The other team came back strong and soon it was 10 - 10 with 2 mins to play. My daughter took a steal in our own half and threw a great pass over the top, down court to her team mate, who dribbled down court and scores. Now we are 12 - 10 with 60 secs to play. That has to have been the longest 60 secs ever. Finally the buzzer sounds and the girls go crazy. I was so proud of her and all the girls. Great to see her play and have fun and really great to see her win the grand final.
That’s grand your dad’s working out too! I wonder if accidentally leaving the bike on a higher resistance level will inspire him to lift a little harder, since he knows he can. Within reason for his age, of course.
Yes bigpappa that exactly it. Really focus on bracing, going through the cues and hitting good reps. The down sets are just volume so move these a little quicker. My coach is big on me not getting too sloppy with the lighter weights and still using the same technique but just move the bar quicker. Move the light weights like they’re heavy and the heavy will move like they’re light. That’s the theory anyway.
Squat
Bar x 10
65 x 5
85 x 5
105 x 5 (231 lbs) RPE 7 this felt too slow and heavy, but technically all the reps were good.
90 x 8 x 3 sets (198 lbs) - RPE 6, 7, 6
These felt much better
Bench
Bar x 10
65 x 5
87.5 x 5 - (192.5 lbs) RPE 9 - good long pauses on these. Would have liked a little more speed
72.5 x 8 x 3 sets (160lbs) RPE - 6, 7, 7 moved these down sets fast, good reps. Happy with how bench moved tonight.
SS band pull
20 x 3 sets
Bulgarians
12.5kg x 9 x 4 sets
Push up + 5kg on handles
Max x 4 sets - 33, 20, 16, 14
SS pull ups
Max x 4 sets - 10, 7, 5, 5
Great upper body pump on these.
Hammer curls
12.5kg x 10 x 3 sets
Pretty happy with the session tonight, squats felt a little heavy but they were all good reps so nothing to worry about.
Woke at 80.5kg - got a really good sleep last night but am very tired today. Body feels good, neck is still a little sore but I am off to the osteo later to let Elizabeth sort it out !!
were will we end 
Within reason for his age, of course.