Still hairy. Heel of my hand isn’t, that should work.
1 Like
You’ve been visited by the guinea pig of gains on cake day. Feed cake to receive supra-physiological levels of testosterone for a week
2 Likes
Friday 28th February- deeeeeload
Deadlift
Bar x 10
65 x
105 x 3
125 x 3
145 x 6 x 3 sets (319 lbs) RPE - 5, 5, 5
Tried to move it Faaaast !! Little sloppy but ok. Fast enough to get some funny looks from the young ones in the gym.
Squat 310
Bar x 10
65 x 5
85 x 3
105 x 5 x 3 sets (231 lbs) -RPE 7, 7, 7
Felt ok. These are never easy
Bench
Bar x 10
65 x 5
85 x 3
90 x 6 x 3 sets - (198 lbs) RPE 7, 7, 6
Up and down, up and down. Felt ok not super quick but no discomfort or pain. Last set was best managed to get nice and tight.
Db row - rest 5 breaths between sets
30 x 8 x 4
Hammer strength lat pull downs
Hammer curls
Great deload session today. Will rest up and feed myself over the weekend and be ready for the next block. Wife cooked bbq chicken wings for dinner,
Bloody yummy.
7 Likes
Vegemite and Marmite are delicious.
Shredded wheat blocks are fabulous. Or were, before GMO created mutant freak-wheat.
FatZack has spoken.
1 Like
My man you are in such a good groove. Consistent work…and the progress is showing. Really nice job! Hope the chicken was delish
2 Likes
Thanks Jack. I think you know better than I that this is the secret to success. Consistent hard work over time.
2 Likes
Absolutely. Just give it your all on a regular basis and voila progress 
Just dropped in and saw that squat progress, that was awesome, dude. The last rep of those 4 looked 10x easier (and all were deeper) than that grinder from back when. Awesome.
2 Likes
Now if only every bastard posting for advice and ignoring everything given to them could just read and understand this post right?
I’ve got some hookgrip ones that cost me $20 and I love them. They’re pretty much only for warmth but I’ve squatted all my PRs in them so they ‘work’ haha
1 Like
It is seriously frustrating when you see people posting about no progress and what program. I’ve kinda given up giving advice to those types now.
1 Like
Thanks mate. It is amazing to look back over time. Week to week it feels like slow progress but when you add it up… bam !
2 Likes
Because the conversation took place here, I will just follow-up and mention that I ultimately decided to buy some new sleeves for the knees, but decided to go cheap on them for now. Bought some highly rated off-brand on Amazon, 7mm, etc. Going for the tight fit, because that was the whole point of even bothering with them IMO. Will report back later once I get them, no doubt with lamentations about having bought cheap shit instead of going whole hog.
Also, ashamed to say that I was in my local favorite Danish supermarked two days ago, and what did I see? A whole big-ass display of Weetabix at the end of an aisle, as if to mock me. Including something with chocoloate in them. I don’t eat cereal (or even breakfast), but the choco Weetabix looked tasty.
2 Likes
Weetabix with chocolate, huh? Could be good.
Plain Weetabix in chocolate milk is nice.
1 Like
Monday 2nd March - week 1
Squat
Bar x 10
65 x 5
85 x 3
Sleeves on
105 x 3
115 x 2
127.5 x 4 x 4 sets (281 lbs) RPE 7, 7, 6, 7
First set was a little slow, second was faster but need to be tighter, third better still
Bench
Bar x 10
65 x 5
85 x 8 x 4 sets (187 lbs) RPE 8, 6, 7, 7
After that second set I said to myself ‘I’m back baby”.
Bulgarians
30 x 9 x 3 sets
Killer quad pump !!
Db bench
37.5 x 8 x 4 sets
These moved good tonight as well.
Great first week. I am feeling really good about the next 9 weeks. Bring it on.
6 Likes
Good work on the sleeves let us know how you go. And get back there any but those weetbix!!!
You sir may just be a genius 
1 Like
It is nice to be recognised 
Try it with cornflakes too.
2 Likes
I can’t help but wonder now if I shouldn’t go out and buy some choco Weetabix and mix it with my salted caramel chocolate protein shake, which I already mix with whole milk.
I mean, because of health reasons.
2 Likes
Your health would benefit greatly.
1 Like