Monday 18th Nov - week 2
Squat
Bar x 10
65 x 5
85 x 3
105 x 3
120 x 4 x 5 sets (264 lbs) RPE 7, 7, 7, 7, 7
Happy with these tonight.
Bench
Bar x 10
65 x 8
82.5 x 8 x 5 sets (182 lbs) RPE 8, 8, 8, 8, 8
Moved ok good chest pump
Bulgarians
25 x 8 x 4 sets
Arggghhh nothing more to say
Db bench
35 x 8 x 4 sets
Pull ups
7 x 3 sets
Good session tonight, squats moved well, bracing could be better and focus on knees out but still happy.
Sets 2 and 4 from squats tonight (120kg)
https://www.instagram.com/p/B5AOPiKA5pF/?igshid=u8kmu8bbtgmf
Osteo appointment tonight. Did some more work on my glutes including some dry needling and some shockwave therapy. Going to book in a remedial massage for next week and see if I can’t free up these damn tight glutes a little.
Cake sale at work today to raise money for Movember, starting to feel sick already and have 5 hours to go yet. I think i need to stop eating cakes !!
just had some chicken wings and that seems to have balanced out all the cakes. Might be able to go another one or two now !!
Thursday 21st November week 2
Bench
Bar x 10
65 x 5
85 x 4
95 x 4 x 5 sets - RPE 8, 8, 8, 8, 8
Bench is feeling good.
Squat
Bar x 10
65 x 5
85 x 5
105 x 8 x 4 sets 5, 5, 5, 6
Fast and easy, lungs were burning though !!
Row
80 x 7 x 4 sets
Pull ups
6 x 3 sets
SS hanging knee raise
15 x 3 sets
Preacher curls - some reps just to pump the guns !!
This has to be the best session I have had in weeks. Bench was smooth and squats felt plain easy. 105 has never felt like that in squats before. Quality
Good job man. I wish someday I could also say that squats are easy lol
It’s only taken me 3.5 years since I got back under the bar lmao
Little known fact: humans have 2 stomachs, the real stomach and the dessert stomach. Once one fills, the other empties.
Friday 22nd November week 2
Deadlift
Bar x 10
65 x 5
105 x 3
125 x 3
137.5 x 6 x 4 sets (302.5 lbs) RPE 5, 5, 6, 6
Squat 310
Bar x 10
65 x 5
85 x 5
105 x 6 x 3 sets (231 lbs) RPE 8, 9, 9
Horrid !!
Bench
Bar x 10
65 x 5
85 x 3
90 x 6 x 3 sets (198 lbs) RPE 8, 8, 9
A little slow but probably just tired !! Lower back still not loving these.
Db Row
30 x 9 x 5 sets
Did these with almost no rest, back pump was real.
Another nice session, deadlifts moved well and the tempo squats were good on a really horrible make you work hard kind of way.
Second set of deadlifts and tempo squats from tonight’s session. Those of you with a keen ear may well hear me literally sh$t myself on the third squat rep !!
https://www.instagram.com/p/B5Kc1acg6Df/?igshid=5xstr0s93flk
Monday 25th November -week 3
Squat
Bar x 10
65 x 5
85 x 3
105 x 3
125 x 4 x 5 sets (275 lbs) RPE- 8, 8, 8, 8, 9
Nice. These moved good tonight. Happy
Bench
Bar x 10
65 x 5
85 x 8 x 5 sets (187 lbs) RPE- 8, 8, 9, 9, 9
Nice pump
Bulgarians
27.5kg per hand x 8 x 5 sets
Horrible but it felt good !! I must be sick.
Db bench
35 x 8 x 5 sets
Great pump
Pull ups
8 x 3 sets
Didn’t think I could beat the session I had the other day but this one was a cracker. Love it, Quality.
Should have added above I have been feeling the start of a cold all day, temperature was high and have been sweating all day. I literally fell asleep on the couch whilst reading with my son about 20 mins before I went to the gym. I had some preworkout to give me a kick but wasn’t expecting to get much out of this one…boy was I wrong.
Very late, but congrats on the meet total and PR!
they say better late than never mate. Thanks
Good lifting man. Might need to fire your cameraman though.
lmao, I just put my camera on the floor and lean it up against a building column. I obviously didn’t line it up very well for the deadlift set !!
So I am definitely coming down with a cold. Felt like crap last night and woke with a sore throat and headache this morning. I will attempt to do my usual trick of refuse to be sick and hopefully the cold will pass without effecting my training too much.
On a happier note today is my eldest childs 10th birthday. I can’t believe that 10 years have gone by from the day our first little girl was born. To see how much she has grown, how resilient, clever and just what a beautiful soul she has, has been amazing. There have been times (and more often than not lately) when I get so frustrated with the kids that I actually question what I am doing being a dad and where I went wrong, but that is just a build up of the frustrations of being a grown up. When I take time to breath and reflect on my life and my family I realise I am so so lucky.
Glancing over this, I read “hopefully the cold will pass to my eldest child” instead.
Lol mate I probably got it from her so I’d be happy so give it back !!