This astounds me, it’s not moved for the last 5 years.
How could you not know where it was
Someone had moved a lottery stand in front of it the night before and that was enough to throw her completely.
You honestly couldn’t make up some of the stuff that went on in that company.
Wednesday 15th January - week 2
Bench
Bar x 10
65 x 5
85 x 3
95 x 2
100 x 4 x 5 sets (220 lbs) RPE - 8, 8, 8, 8, 8
Moved ok. Glutes were cranky !!
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, 8, 8
Legs and glutes burning !! These felt heavy because legs were sore. Still moved ok.
Row
82.5 x 7 x 4 sets
Cramps in hammies and glutes made these horrible !!
Pull up
8 x 3 sets
SS hanging knee raise
15 x 3 sets
Had to train one day early this week because wife is going out tomorrow. Holy cow was it hard. Legs and glutes still had doms from Monday’s squats and Bulgarians which made squats tonight a little unpleasant.
Hobbled to the car after and struggled to get into the seat. First time feeling like this post session for a long time. Fkn love it.
7 Likes
Split squats hit my glutes > than my quads tbh. I like that because thems my focus right now anyways
Mate both of mine are fried. I try to move up and down without stopping when I do Bulgarians and this really pumps my quads.
Same here. Probably the best glute activation exercise for me. Lunges are the single-leg movement that really works my quads.
I hate the training a day early situation. Fucks you up. The worst is when you get messed around early in the week and you play catch up.
I agree if my first session of the week is a day late it seems to throw me out for the rest.
Strangely considering how hard last night felt I actually feel pretty good today and the extra day rest should make tomorrow’s session feel ok.
It’s only ever really shitty the day of I think. Once it’s done you’re fine.
It’s odd because in my experience even though I feels like hell when you are squatting with doms, it doesn’t seem to effect my performance. It’s just not nice.
It’s surprising what doesn’t impact performance yet feels very unpleasant.
3 Likes
I normally find it stops feeling so bad after I’m done ramping up to working weight.
2 Likes
Friday 17th December - week 2
Deadlift
Bar x 10
65 x 5
105 x 3
125 x 3
145 x 6 x 4 sets (320 lbs) RPE 5, 5, 5, 5
Still moving ok
Squat 310
Bar x 10
65 x 5
85 x 3
105 x 3
110 x 6 x 3 sets (242 lbs) RPE 8, 9, 10
Form was getting sloppy on the last set shut it down at 5 reps. These were hard tonight.
Bench
Bar x 10
65 x 5
85 x 3
92.5 x 6 x 3 sets (204 lbs) RPE 7, 7, 7
Tried to explode and move it fast. Was almost good!
Db row
32.5 x 9 x 5 sets
Pull ups
6 x 3 sets
Glad it’s the weekend tomorrow need a rest. Good session tonight.
6 Likes
First and last set from tonight’s deadlift. Moved ok.
https://www.instagram.com/p/B7atqhzgsvD/?igshid=hlyqhcn93lbn
2 Likes
Those deadlifts moved quick man, nice and smooth.
Yeah nice DL Mate.
Following it up with tempo squats, no wonder those were hard.
1 Like
Thanks @mortdk they felt pretty good. Watched a video the other day of Eddie Hall deadlifting and have been trying to work on speed off the floor. Time will tell whether this translates into a bigger 1RM.
Had a good sleep last night and feel pretty good today. Did some house work and then washed the old mini and the motorbike this morning while the kids were at gymnastics. Nothing Planned for this arvo but will try to keep moving so I don’t seize up. Last week of the block next week. It’s going to be interesting to see how squats and bench go.
1 Like
Didnt u just deload
2 weeks ago. At the moment by training blocks are 4 weeks, 3 weeks progressively heavier and then a 1 week deload. The deload stays kinda heavy but less volume.
Last week was week 2 so next week is the last week before the next deload.
Us old blokes need to manage recovery a little better than you teenagers !! 
1 Like