Yer but then I’ll have to talk to the wife for 2 weeks ! 
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Jake doing some practice on the rings today. If he does this every day he will be one strong little bugger!!!
https://www.instagram.com/p/Bx6kOXPAvxE/?igshid=1p6clq7l8ulzr
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Woke at 81.6kg - first week of new training block this week.
Got all my food prep for the week done yesterday so feed will be good this week.
EFTS offers a pioneer cut belt I think.
Actually, all joking aside if you order from EFTS I’d be happy to split the postage with you if I could piggy back some stuff on the order. DM me if you’re interested.
They only do a 13mm one.
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Shame
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Monday 27th May - Medium Intensity week 1
Squat
Bar x 10
65 x 5
85 x 5
97.5 x 5 RPE - 8 depth was good, speed wasn’t, still lifting my head!!!
85 x 8 x 3 sets RPE 7, 8, 6
WTF is wrong with me tonight, form is utter shite !! Last set was the best but still not liking it.
SS weighted inc sit ups
10 x 3
Top set moved ok but was a little slow.
Bench
Bar x 10
65 x 5
85 x 5 RPE 7 moved ok, a little slow
67.5 x 8 x 3 sets RPE 6, 7, 8 (was feeling good so got 12 reps on last set)
SS band pull aparts - lots
Kept the rest short on the down sets and got a pump.
Bulgarians
10kg(each hand) x 7 x 4 sets
Push up
Max x 3 - 43, 25,
Pull up
Max x 3 - 9, 8, 5
Kept the rest short.
Dumbell Pull overs
15kg x 20 reps
Pretty cold in the shed tonight!! Took a while to get warm. But once squats were done it wasn’t a problem. Good session tonight, squats were all over the place but got the reps done so no stress. Bench moved pretty well so I was still smiling at the end
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Wasn’t too happy with the pics I took the other night so decided to take some In the gym tonight. These look better !!
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Squats from tonight. Depth was good but I wasn’t happy, knees all over the place and keep cranking my head back !! Grrrr grumpy
https://www.instagram.com/p/Bx9rNFVggJa/?igshid=pp3xulgzt93g
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Woke at 81.5kg today. Legs and butt a little sore but only a small reminder of last nights session. Feel pretty good today and already looking forward to Friday’s session. I have all day meetings Thursday and Friday at work which will mean lots of sitting down. I’ll need a session Friday to untangle my body !!
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Friday 31st May - Intensity block week 1
Session 2
Deadlift
Bar x 10
65 x 5
105 x 5
125 x 5 (275 lbs) RPE 5 moved fast had plenty in the tank
110 x 8 x 3 sets (242 lbs) RPE 5, 5, 5
Cold tonight, kept rest short to stay warm. Pulls were nice and easy. Lungs still burning but blaming that on the cough.
Squat
Bar x 10
65 x 5
85 x 5
90 x 6 x 4 sets (198 lbs) RPE 7, 7, 8, 6
Focused on depth and technique today, last set was the best. Shorter rests made these harder but very happy with the form tonight. Amazing what difference a few days makes !!
Bench
Bar x 10
65 x 6
75 x 6 x 4 sets (165 lbs)
SS Row paused at top
75 x 8 x 3 sets
Bench were all paused and moved nicely tonight. Starting to get the legs driving and trying to accelerate the bar through the movement.
These rows are tough especially on my breathing !!!
Oh press
45 x 10 x 3 sets (100 lbs)
SS an wheel roll outs
10 x 3 sets
Haven’t done any overhead work for ages, added these for a little extra tricep and shoulder work and because I like them. Big shoulder pump tonight.
Still have this thick chesty cough, breathing was very raspy and was hacking like an old smoker. Really happy with tonight’s session, I was hungry to train all week and it felt good. Come on!!!
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Deadlift from tonight. Speed was ok.
https://www.instagram.com/p/ByH46UbgKfl/?igshid=lpviuu7micrc
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Easy peasy Mate, well done.
Smooth and fast.
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Woke at 82kg (180 lbs) - body feeling pretty good. A little tightness in the lats from deads and rows but otherwise I feel pretty loose.
I had a little pre workout before the session yesterday. First pre workout in a few weeks and man what a pump. I didn’t notice any difference in energy but the pump in my quads, arms and shoulders was great yesterday. Shame that pump doesn’t last!!!
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I have hit the wall this arvo!! Haven’t slept well the last two nights and am tired as fk now. Fell asleep on the couch watching the kids movie but only got a min before my son jumped on my plums!!
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I know the feeling
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Monday 3rd June - Intensity week 2
Squat
Bar x 10
65 x 5
85 x 5
105 x 5 (231 lbs) RPE- 8
90 x 8 x 3 sets (198 lbs) RPE- 7, 8, 8
SS inc weighted sit ups
10 x 3 sets
Top set was ugly, depth was fine but speed was bad. Last rep started to stall 4 inches out of the whole. Had to remind myself to just stand the fk up and then it moved fine.!! Back real tight after top set.
Down sets moved much better.
Abs were sore as fk tonight, still sore from Ab wheel roll outs on Friday and doing planks with kids over the weekend !! Hope it’s that and not my hernia getting worse !!
Bench
Bar x 10
65 x 5
87.5 x 5 (192.5 lbs) RPE - 8
Good pause on each rep. Could have been quicker but happy.
72.5 x 8 x 3 sets (160 lbs) - RPE 7, 8, 8
SS band pull aparts - lots
Moved down sets fast tng. Happy.
Bulgarians
12.5kg x 9 x 4 sets
Kept rest short… horrible as always. Had to have a little break after these to stop from puking !!
Push up + 5kg
Max x 4 - 36, 22, 18, 15
SS
Pull ups Max x 4 - 9, 7, 6, 5
Kept rest to about 60 secs. Great pump.
Dumbell pull overs
15kg x 30
Fkn freezin in the shed tonight !! But pretty warm after squats. Wasn’t happy with the heavy set on squats but everything else went to plan. Really felt like puking for the last 10 mins of this session but kept it down. Ticked this one off now onto the next one.
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Top set of bench from tonight. Happy with form today.
https://www.instagram.com/p/ByPvq2dAqq6/?igshid=1t470ndh2x1xk
3 Likes
So I wanted to put a question out there around best structure for 3 day program and the point of diminishing returns. To give some context to this most of you will know that I currently train 2 days a week and have done for about 3 years since my return to lifting. I have seen some good albeit slow and steady progress over that time. I am at a point where it may be possible to increase my gym days and not impact on the rest of my family too much. So my thoughts are do I add a third day to my training and if I do how do i structure that to increase my returns.
Do I take my current 2 day program and change to three days by having a squat day and a bench day add more to my accessories in each day? Do I leave the current 2 day program alone and use the extra day for conditioning or for technique. Or if 2 days is working for me do i leave it alone and just push on.
Will adding a third day up my progress by 50% or will it just impact my ability to recover ?
@Frank_C @MarkKO @littlesleeper @T3hPwnisher @strongmanvinny2 @kleinhound @I_Luc @painter27 @bigpappafrance , and anyone else who wants to jump in here, Any thoughts guys?
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