What bike is it?
KTM 690 Duke R
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Monday 17th Feb - week 3
Squat
Bar x 10
65 x 5
85 x 3
Belt and sleeves on
105 x 3
120 x 2
132.5 x 4 (292 lbs) RPE- 8
132.5 x 4 (292 lbs) RPE- 8
132.5 x 4 (292 lbs) RPE 8
132.5 x 4 (292 lbs) RPE 8
132.5 x 7 (292 (292 lbs) RPE- 9
Really good squats tonight. Decided to add a couple to the last set and managed 7 reps. Maybe has one more if I had a spotter but very happy with 7.
Bench - cancelled
Rolling dumbell Tricep extensions
3 sets
Bulgarians
32.5 (each hand) x 9
32.5 x 9
32.5 x 9
32.5 x 8
32.5 x 8
Holly Eastern Europe quad pump Batman these hurt !!!
Db bench - cancelled
Tricep press downs
3 sets
Happy with tonight’s session. Squats went well and I definitely earned the deload for next week. Starting to miss bench now but good to do some tricep work and get a big arm pump !!
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Think that works out to be a big 1RM PB
It’s was deff a rep PR and the 5 sets were a volume PR. There is deff a 1RM PB coming soon.
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That was way solid. Maybe that can be your knew nickname. Solid. Sounded like you had your cheerleaders there as well.
That 3rd rep didn’t look like you had 7 in you. Great job man
I recently read an article about widowmakers for Bulgarian split squats. Interested?
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I see you increased the volume on your split squats. That looks terrible.
No one’s gonna mention it? Really? Okay…
Who the heck does sets of 9?!
Such an awkward number
Lol kidding 
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@Cyrrex yep the crew were there, I set up in the rack facing them and we had a squat off!! Except they were squatting a lot more than me😂
@johnimperial I got a little out of shape on rep three just rushed it a bit. The fourth felt ok so I decided to keep going. This was a big rep PR for me.
@dagill2 no thankyou, the worst for me doing higher reps would actually be my lungs and my grip. Usually be the 5th set I am holding the last few reps into finger tips.
@Frank_C yep the weight went up and the volume increased for a double whammy !!
@whang doing awkward number sets is the secret to massive gainz!!
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Awesome Rob freaking awesome.
Your squat has improved a ton over the past year.
Can you feel how much I envy that.
Thank you @mortdk and I can certainly guess how much you want to keep improving. I know we have spoken about this a bit before but please remember that right now we are serving different masters (and you can really only serve one). I know if I was to drop 10kg and start running and playing tennis again there is no way my squat and deadlift would be where it is now. You are managing to keep strong whilst enjoying life and still chasing down some PRs. I salute you my friend, how many other people our age that you work or socialise with can do even half of what you do. Stay the course and keep pushing my friend.
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Went to see the physio again tonight. He was happy with the bicep tendon and said it was no longer inflamed. Said to continue with ice and anti inflammatory gel for a bit longer. Worked on my pec and lat which were both very tight. Gave me some exercises to do but also said I can start to press again. He said to start light and work up to something comfortable. I heard game on let’s hit some big bench!! Lol
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Good news mate! Did you miss benching?
Mate is the pope a catholic!! I can’t wait to get back to benching on Thursday.
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A little over 24 hours from last nights squat session and already the DOMS is building. The rest of the week is going to be interesting !!
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Got to work a little late this morning. I am blaming the fact I sat on the toilet for much longer than usual. This was in part due to the amount of food I ate yesterday but more so it was because my legs and glutes were so sore, once I managed to sit down I was to scared to move or try to get up again !!
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No fair. I’m still waiting for this to happen with mine.