I deserved that. My warm up is walking 15m to the gym 
Friday 14th June - week 3
Deadlift
Bar x 10
65 x 5
105 x 3
125 x 3
140 x 5 (308 lbs) RPE 8 very little power tonight sore left hammie really slowed me down.
122.5 x 8 x 4 RPE 7, 7, 8, 9
Left hammie and glute very angry indeed. Gritted my teeth and got it done.
Squat
Bar x 10
65 x 5
85 x 5 x 5 sets (187 lbs) - RPE 5, 5, 5, 5, 5
Had to do these slowly, right hammy / glute so tight I was a bit one sided and wonky !!! Kept the weight lighter than the plan. They actually moved ok they just hurt.
Left hammy and glute cramping at the end !! Even hurt to sit on the bench between sets !!
Bench
Bar x 10
65 x 5
77.5 x 7 x 5 sets (170 lbs) RPE 7, 7, 8, 8, 9
SS Band pull aparts
Lots
All bench was paused, trying to really accelerate the bar. Not much leg drive but bench was ok tonight.
Oh press
Bar x 10
50 x 10 x 3 sets
Love the shoulder pump I get from these.
I knew going in this was going to be hard. Happy I got through deadlift and hopefully didn’t make anything worse. Dropped the weight on squats just to be safe. Bench was solid even with a cramped up leg and arse, happy with that.
Will try and rest and roll out my glute and hammy over the weekend and hopefully it will be good.
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If only it could work with limitless potential.
Just getting caught up on your log @simo74. Your gonna like working out in the gym. I miss it at times and the ease at which you can have a much bigger variety of exercises.
I recently switched from 6-7 days training to 4 for at least the summer months. I think a change of pace whether it’s more days or less is good for the body. Just mixing things up encourages growth!
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Yer getting back in the gym should be good. Just have to get used to having these people around !!
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Woke up a little dehydrated but that usual after training. Decent soreness in my shoulders and back. Glute and hammie still a little tight and sore but not a sore bad as yesterday.
Washed the wife’s car and Took the kids for a walk to the park. With the tight hammie yesterday my lower back took the brunt of the deadlifts. The lower back pump from washing car and just walking was intense today !!!
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Lower back DOMS is real !! Hope this feels better in the morning !
Haha, I had this while gardening yesterday. Sweeping up all the mess from trimming the stupid hedge out the front was painful!
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Testing day for daughters gymnastics. 3 hours of fun for her and 3 hours of lower back discomfort for me. @jackolee tell me it gets easier !!
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Hate to tell ya but it only gets worse. Some of my girls meets have lasted up to 6 hrs. And they make you pay $100 too lol
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Damn how did I know you were going to say that. Ha ha
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So 3 hours sitting watching daughters gymnastics this morning. Luckily I had a seat at the end of the row and some space so I could stand up and stretch whenever I needed to. My daughter had a great time, she was so happy to get her certificate and medal at the end. We rushed from there and picked up my other daughter on the way to the swimming pool. Daughters had a party to attend, I didn’t swim just sat and halt watched and half slept !!
Rushed back home to do my meal prep for the week and help the wife get dinner ready.
Lower back has been sore all day but it’s getting better , hammie and glute seems fine. Did a few bodyweight squats and everything moved ok.
Last week of the training block, stating with squat and bench amrap tomorrow night. This week is going to be tough but I’m actually looking forward to it.
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Haha the life of a parent. I’ve spent many hours watching my son do basketball, karate and all its comps plus many other random things. Not sure if it gets better, when the daughter reached 16, it was then many stressful hours of driving with her, and now the boy has signed up to Air Force Cadets, 3 and half hours each Wednesday night 
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The wife gets a bit annoyed by it all but I just smile and accept it. It means I don’t have time to do all my things but that is the life of a parent as you said. I actually enjoy watching them especially when they get presented for doing well. The look on their faces is so good, it is worth all the lost time sitting and watching.
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I literally can’t think of anything better than watching my babies achieve. Or not that I’m willing to share online anyway.
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Monday 17th June - week 4
Squat
Bar x 10
65 x 5
85 x 3
100 x 3
Back was still tight but warm ups all moved freely. No hammie or glute pain.
110 x amrap (242 lbs) - got 9 reps for a PR. This is one more than last time and I had to fight for it. Reps 7 was slow, rep 8 was a grind ( and a little high), rep 9 was also a little high and was like a slow horrible squat good morning!! Fkn happy. Puffing really hard, needed a good rest here.
97.5 x 5 x 5 sets RPE 7, 8, 8, 8, 8
These were meant to be 7’s but kept them at 5 to make them nice tidy reps, rest was 2 mins. Lower back and quads was pumped as fk.
Bench
Bar x 10
65 x 5
85 x 3 this moved a little slow
90 x amrap (198 lbs) - got 10 reps for a new PR, these flew up tonight, had to check at the end that I had remembered to put the extra 2.5kg on each side. Happy, happy, happy.
80 x 7 x 5 sets RPE 8, 8, 8, 8, 10
Kept the rest short, down sets were slower, that Amrap took more than I thought !!
Bulgarians
15kg (each hand) x 10 x 5 sets
I really bloody hate these, kept rest short and tried not to puke !! Managed to get them all done tonight, quad pump was nasty!!
Push up on handles
15kg x max rest pause. 26, 13, 7, 6
Did this as one giant rest pause set.
I am done !! Happy with how the session went tonight. Back was still a little tight going in but I did the squats without a belt so I could see how I went compared to the last block. I got 9 on squats which was 1 more than last time and a rep PR.
Bench I got 10 reps which was 2 more than last time and another rep PR. It’s only baby steps but I am happy as a pig in shit tonight.
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Freaking awesome Simo
helluva workout to put down, well done.
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thanks @mortdk I was a little worried with my back going in, but very happy after. It felt good to do the amraps and challenge myself to push out that extra rep.
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Didn’t get a great sleep last night, by the time I finished training and ate dinner I was too wired to go to bed. Stayed up a little later and then didn’t sleep great when I did go to bed.
Woke up feeling tired but otherwise pretty good. Glutes are a little sore but other than that I feel great. I was expecting to feel very creaky today so am pleasantly surprised to say the least.
I’ll still get on the roller tonight and work on the legs and hips and back but it feels good to wake up and not be too sore to move !!
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