Bicep feeling a lot better tonight, now thinking I’ll just cut the hammer curls out for a bit and see how it goes. Happy it’s not too sore.
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Could be the hanging leg raise, I tend to flex my biceps a lot hanging there.
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Wednesday 2nd May - micro 4 week 2 - Squat and Bench
Squat
Bar x 10
65 x 5
95 x 5
107.5 x 5 RPE 8 little slow
107.5 x 5 RPE 9 ugly
107.5 x 5 RPE 8 last couple maybe a smidge high
107.5 x 5 RPE 9
107.5 x 5 RPE 10 (last rep was high)
Happy and not happy. Got all the reps but didn’t feel strong. Just gotta keep grinding away.
Bench - band pull aparts between sets
Bar x 10
65 x 5
85 x 5
92.5 x 5 RPE 8 ok
92.5 x 5 RPE 9 ok
92.5 x 5 RPE 8 stayed tighter
92.5 x 5 RPE 9 ok
92.5 x 5 RPE 10 massive hamstring cramp on last rep…ouch…
Bench was alright tonight, happy with that
Row
77.5 x max x 5 sets (cap first three sets at 8 reps because of bicep, kept rests to 1 min)
8, 8, 8, 7, 8
Had to work out a little late tonight and felt a bit tired. Got it al done and feel pretty good now. Time to get some sleep. !
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Set 2 from tonight, not the prettiest
Nice lifts Simo, bench was pretty solid. Squats were a bit rough. Almost like mine, when it gets heavy, the form kind of breaks down.
Tell me about it. I wasn’t feeling them at all tonight. Very frustrating:-(
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You’re definitely a grinder! If I slow to that pace then I’m done.
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I’m a grinder to, I explode out of the hole, and looks exactly like Simo 
No offence mate
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Some folks can grind out rep after rep. Some can look strong and smooth and then it’s like someone flips a switch and they fail.
I’m in between. I seem to gradually slow to a halt.
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The only thing I can come up with after watching it a few times is that maybe you’re not sitting back enough and leaning forward tad more with the bar a little lower may help. More than anything it looks like your body is trying to get into a stronger position as soon as you come out of the hole. Then you crank your head way back and arch your back a bunch - which you aren’t doing as you descend.
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I would bet that if you dropped the weight 10-20% and worked on hitting depth, you would come back stronger.
My squats used to look a bit like yours and the biggest factor for me was losing speed in the bottom position. You stop high every time and your short-changing yourself out of the stretch reflex.
I used to worry about getting stuck in the hole if I went too deep, but in reality it it so much easier when you get used to it.
Also watch them knees drifting inside. Do that too often or extreme and you will know about it!
Dem calves doe 
haha
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Thanks mark, i will try to sit back more. I have been trying to push my butt back a little just before I descend but looking at the video it’s hard to see.
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I know what you mean about the weight and depth. If I drop the weight back it isn’t a problem but I seem to always have problems around this weight. I think Mark may have a point about my position, will try something new.
Oh and I think the lighting is helping them calves a bit. The shape and definition is ok but I have never considered them a strong point. Can’t remember the last time I even trained them !! Lol
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Flicked my video of squat and bench to my mate who helps with my programming. He has given me some great feedback and a few things to work on. Can’t wait to try some stuff next week. Feeling much happier now and know there is some goood stuff to come.
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see i’m not the only one! i tried telling simo how sexy dem calves were #no homo but he said good camera angle or something. 
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Ah shucks you guys !!
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Friday 4th May - micro 4 week 2
Deadlift and OH press
Deadlift
Bar x 10
65 x 5
105 x 3
125 x 3
142.5 x 5 RPE 8 little slow
142.5 x 5 RPE 9 ok
142.5 x 5 RPE 9 first couple were quicker but soon slowed down
142.5 x 5 RPE 9.5 still happy but getting tough
142.5 x 5 RPE 10 - bar got stuck on my thighs on last rep, think I pulled some hair out getting it up the last 4 inches, lol !
Happy with the pulls tonight, a little slow but I got it done
OH press
Bar x 10
45 x 5
65 x 5 - only 3 reps then lost it and had to use legs
65 x 5 - only 2 and nothing
Dropped to one amrap set at 45kg
45 x 16 this was a rep PR that felt good
Called it a day, just no energy left tonight. Bit annoyed but am not going to cry about it, when you are done you are done.
6 Likes
Lower back is very tight today, nothing out of place just good old fashioned muscle soreness. Sat with a heat pack on it in front in the telly tonight which felt great. Will go for a long walk tomorrow to try and free it all up.
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3km walk today to the park with the kids. Played some basketball, then kicked the footie around for a bit. Movement deff helping my back but it is still pretty sore.
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