Pretty good day today. Got up early with the kids and let the misses sleep off last night drinks. Had to go get some new tyres on the car first thing and then off to gymnastics with the kids. Little Jake (6) had a test day today and he did a really good job. It’s amazing how quick they learn and how strong they are.
Rest of the day has been hanging with the family and now it’s time for a movie night. Guessing I will fall asleep half way through the movie 
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Deload next week and then back into my first 3 day block. Coach hasn’t laid it all out for me yet but it’s likely to be similar to the last block but as some higher RPE. Here what my friend (coach) had to say when I asked what his thoughts were.
“Unlikely to many changes at this stage. Not broken, so we wont fix it. Only modification with the rpe ranges, and by matter of affect, the intensity. The 3rd day we’ll use to spread volume mostly and add the front squats. Bench and Front squats the likely targets for the 3rd day at this stage. Then next block we could add the db bench.”
Can’t wait to see the new training block and can’t wait to train HARD
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Train insane or remain the same 
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My back has been really sore today. Not lower, more like the middle of my back. I can’t tell if it’s sore from deadlift Friday, dancing Friday night or the cold virus I have making it ache from the inside!! Nothing feels out of place it just aches from deep inside?!
Picked up some protein on special today and grabbed some creatine and glutamine too.
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Probably the flu. Doesn’t sound like any kind of DOMS.
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Yer I have had a cough for 5 weeks and have been keeping it at bay but not getting rid of it. I don’t think it’s full flu, but deff something going on.
It’s my middle daughters 8th birthday today so I’m not going to train. Left work early and surprised her (and the other 2 kids) by being at school for pick up. She Opened presents and the kids had cake, dad will have his cake later after dinner.
Eldest daughter has karate tonight and then I’m going to have a quiet night with the wife.
My back has been a bit better today and I think another day of rest won’t hurt. Also it’s a deload week so no big deal if I push the session back by a day.
Tomorrow night youngest 2 kids have a trial session at another gymnastics gym. Really hoping they have a spot for them as it’s closer to home and a better facility. Fingers crossed for tomorrow.
I’ll do my deload session and my first session in the new gym tomorrow night. Looking forward to it.
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Happy birthday to your daughter, cake sounds nice
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So back is not improving, its getting to the point were it hurts when I take deep breaths or hiccup !! I am starting to thing that maybe I pulled something doing a dance move on Friday night !! Going to train tonight as the pain doesn’t seem to get worse by movement. Its a deload so the weight and volume is low which means I wont have to brace as hard !!
No idea that this is but wishing it would go away
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Sorry to hear that you jinxed yourself with all that talk about not working hard enough and not being beat up.
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All good mate, I don’t think its training related and pretty sure I can work around it or even straight through it.
Damn Simo, I hope it’s just a bad move.
Too many injured backs around here.
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Tuesday 25th -deload
Squat
Bar x 10
65 x 5
85 x 5
95 x 5
80 x 8 x 3 sets
Bench
Bar x 10
65 x 5
85 x 5
65 x 8 x 3 sets
SS band pull aparts
Bulgarians
7.5kg x 10 x 3 sets
Push ups
BW x 3 sets 30, 30, 30
Ss pull ups
3 sets - 7, 7, 7
Great little deload session. Weights all moved freely tonight and no issues with my back. Gym was good, went after 7pm so it was pretty empty. Has a pretty chilled vibe, no real gym bros, just boys and girls getting their work done. Good night.
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No need to panic. No back injury here. Move along, move along.
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Body feeling pretty darn good. Back pain seems to be easing up, doesn’t hurt to deep breath anymore . Everything else feels lose other than a tiny bit of tightness oft he hips which is caused by too much sitting at work. Ill get on the roller each night for the rest of the week and that will help.
Body really liking the de-load week and i’m starting to get pretty excited about the next training block. Its still being put together so not sure what it will look like yet.
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Dude I’ve been in 10 hour a day training classes for the last week and a half doing nothing but sitting and my hips are all jacked up! I’m convinced humans aren’t meant to sit
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You are spot on we really are not meant to sit, and especially not sit with our shoulders hunched forward, neck extended and head down whilst we squint at a lap top screen !!!
Surely you get breaks every hour, right? All of our classroom training follows the format of 45 min on, 15 off. Take a lap and do some squats during the breaks.
We do. It’s my own lazy fault. I should be doing something like that. I will tomorrow, which is my last day 
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Prior to my surgery I started getting out of my patrol car and walking at work.