Cookies are out, kids are in bed and hopefully Santa is on his way. Merry Christmas or Happy holidays to you all. I hope you have a great couple of days with you friends and family no matter how you celebrate this time of year.
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That 280 x 5 x 4 was excellent!!
Merry Christmas!!
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Thanks mate, getting real close to 300 for sets and reps. Happy days
Merry Christmas!
Merry christmas Rob to you and yours, I hope you’ll enjoy the holidays.
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Happy Christmas ya filthy animal
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Merry Liftmas
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Thursday 26th Dec - week 3
Bench
Bar x 10
65 x 5
85 x 3
95 x 2
100 x 4 x 5 sets (220 lbs) RPE 8, 9, 8, 8, 8
Happy, could have been faster but blaming Christmas food and drink and late night .
Squat
Bar x 10
65 x 5
85 x 3
105 x 3
112.5 x 8 x 4 sets (248 lbs) RPE 7, 7, 7, 7
Nice reps, lungs not happy !! It was like doing cardio !!
Row 85 x 8 x 4 sets
Pull ups
6 x 3 sets
SS knee raises
15 x 3 sets
Good session tonight. I was a little tired from all the drinking and late night yesterday but got through this ok. One more session tomorrow night and then a little deload next week.
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Interesting… I do 60 second rest periods which do indeed turn the workout into a giant cardio session. But then again I like that super conditioned look so it works. Maybe give this a go next time I’m pushing for more size
Workouts after a night of fun and drinks are always tough. I just try to think it’s my late payment for the fun. Hope you and the family had a fantastic Christmas!
Ha ha I know exactly what you mean. Mine was definitely payment overdue !!
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Woke at 88.1kg - 194lbs I’ve added a few lbs over the last 3 months mostly due to poor food choices mainly in the snacking department !! I probably added a couple over Christmas too. I’m not too worried, this is about the same weight I was a the end of last year and I am stronger this year. That means strength progress has come without any weight gain.
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Friday 27th Dec - week 3
Deadlift
Bar x 10
65 x 5
105 x 3
125 x 3
145 x 6 x 5 sets (319 lbs) RPE 7, 7, 7, 6, 7
Ok tonight
Squat 310
Bar x 10
65 x 5
85 x 3
107.5 x 6 x 3 sets (237 lbs) RPE- 8, 8, 8
Called them an eight because I could have squeezed two more of my life depended on it. But I definitely didn’t want to !!
Bench
Bar x 1
65 x 5
85 x 3
92.5 x 6 x 3 sets (204 lbs) RPE- 7, 7, 7
Solid
Db row
30 x 10 x 5
Good session tonight, much needed deload next week.
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Had a terrible sleep last night. Woke up in the middle of the night with really bad heart burn. It was so painful my teeth were throbbing !! Took a while to get back to sleep and then woke up this morning with my left neck and trap frozen. Can barely turn my head to the left!! Woke at 87.5kg so weight is stable at 87-88.
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Getting some really good doms in my traps from deadlifts yesterday. Hopefully a few ciders and some nuts is a good cure !!
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After a bit of self massage with the spiky ball and some heat from the sun,
my neck has come good today. Starting to feel pretty glad that this week is a mini deload. My body is still feeling good but I know it will feel better with the reduced weight and volume this week.
Need to get some fatsique pics done this week for the T-ransformation challenge. I’ll do them on Monday night after my deload session.
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No big meals close to bed time and sleep on your left side if possible. Hopefully that’ll help
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Monday 30th Dec - mini deload
Squat
Bar x 10
65 x 5
85 x 3
105 x 3
117.5 - 4 x 4 sets RPE 6, 7, 6, 6
Kept rests a little shorter moved ok
Bench
Bar x 10
65 x 5
80 x 8 x 4 sets RPE - 6, 6, 6, 6
Short rests, good pump
Bulgarians
25 x 8 x 3 sets
Still shite!!
Db bench
35 x 8 x 3 sets
Lateral raise SS hammer curl - 12.5kg
Some sets and reps
Barbel curls
Some reps
Good little deload tonight, still moved some weight and got a good pump.
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Bulgarians will always be shite, with apologies to queen cobra.
Good to see you’re still consistent even over the holidays
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Holiday schmoliday mate got to keep working 
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