These are definitely a different thing over here.
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Nice session well done Simo.
several sets for 4 reps with 120 is no joke. Quality.
And @MarkKO’s response made me smile too.
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notice I said pair of thongs (flip flops). Not a thong !! That is also something different down here.
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You called?
Thanks @mortdk I was pretty happy with it.
So far (only 1 full week and 1 session of week 2) I am really liking the three day set up. The first session has heavy squats so is deff the toughest session of the week. I like the cycling between heavy, light and medium for squat and bench. Doing the heavy Benching as the first exercise on day 2 is good. It’s the first time in years I have done bench first when I am fresh.
Back twinge last week is annoying and still lingering a little but I’m not blaming the three days for that. It was just one of those things. I really think this is going to work for me. Just need to keep putting in the effort.
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Thursday 11th July - Intensity block week 2
Bench
Bar x 10
65 x 5
85 x 4
90 x 2
97.5 x 4 (215 lbs) RPE 9 good paused
97.5 x 4 RPE 9 all paused
97.5 x 4 RPE 10 last one was slow
97.5 x 4 RPE 10
Squat
Bar x 1065 x 5
85 x 5
97.5 x 8 x 3 sets (215 lbs) RPE- 7, 7, 7
Did these beltless, really focused on brace. Made me very out of breath by last rep. A little slower out the bottom but probably because I was watching my back. Happy
Bent row
80 x 7 x 4 sets
Ok tonight
Pull ups
3 sets - 6, 6, 6
SS
Hanging leg raise
10 x 3 sets
Good session tonight. Bench moved ok, I would have liked it to move a little quicker but I’ll take it. Squats were good, quite enjoying the lighter sets a few days after heavy. Feels good just to grease the groove.
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Noice
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Lol my bar x 10 and 65 x 5 are on different lines !! Weird
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I used to run a push/pull split where I did the same workout twice a week. The second time through was the same reps with 20% less weight. It worked and felt good. The first two sessions of the week were brutal, though.
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Yes my first session of the week with the heavy squats is deff the hardest to recover from. I’m not feeling too beat up at the moment though so will keep pushing and maximise those gainzzzz.
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You’re doing good Simo pushing one lift hard and then backing the other up a bit I like it.
That bench session, wish I could do it. Eventual I will.
Next month I’m starting my new program, SBD everyday, as far as I can see one day is pushing a little harder, the other days more technique’ish lighter work. I really really hope it’ll pay off big time.
Bench is a fairly good lift me. Comes from years of trying to be a bodybuilder and doing lots and Lots of dumbell bench and incline press.
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Friday 12th July - Intensity block week 2
Deadlift.
Bar x 10
65 x 5
105 x 3
125 x 3
Added belt
145 x 6 (310 lbs) RPE 6
145 x 6 RPE 7
145 x 6 RPE 7
145 x 6 RPE 8
Deadlift felt good tonight.
Squat
Bar x 10
65 x 5
85 x 5
102.5 x 6 x 3 sets (226 lbs) RPE- 6, 7, 7
Squats moved nice tonight. Kept belt on to practice using it.
Bench
Bar x 10
65 x 8
80 x 8 x 3 sets (176 lbs) RPE 7, 7, 7
Just moved fast no pause. Moved easy.
Pull ups
3 sets, 5, 5, 5
SS machine row
3 sets - some reps
Really happy with the session tonight. Deadlift moved great, maybe a little slow but I was watching my back after last week so didn’t try to pull too fast. Medium Squats moved great, used the belt to get some more practice in.
Bench moved fast again, just like last week.
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Squats from tonight. Lifting head a little but getting better.
https://www.instagram.com/p/Bz0FjSVAHSm/?igshid=1i7tob7qkhpjy
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Those were some good looking squats Simo.
The head thing is not an issue.
That just means two. Thongs still go in your butt.
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Those look great brother!
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That’s a whole different squat. Fucking good work. One last change: stop looking down. Look straight ahead and make a hard double chin. That’ll stop the head crank.
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Lol @bulldog9899 just messaged me on IG pretty much the same. Keep that damn head still.
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He’s a wise man.
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