Haha, @mortdk and @simo74 gotta keep it real 
I feel 200kg is the number, if I can easily squat or pull that, then I’m doing alright. If I wanna push the weight again it’s a good starting point 
Haven’t squat over 200 for a while, might have to do something about that
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Monday 6th April - micro 5
Deadlift
Bar x 10
65 x 5
105 x 3
125 x 2
145 x 1
160 x 1
170 x 4 (374 lbs) RPE 9 vid
170 x 3 RPE 9
170 x 3 RPE 9 vid
170 x 2 RPE 9.5
170 x 2 RPE 10
Should have been sets of 5 but did a few less reps here. Didn’t want to break down the form too much. Still hard hard work and still very happy with this.
Tonight I tried to drop into the first rep a little to get my back in a better position. I feel this worked but it will need lots of practice.
Squat 310
Bar x 10
65 x 5
95 x 3
110 x 3 x 4 sets(242 lbs) RPE 7, 8, 8, 8
These were programmed as 6 reps but I cut them to 3 reps to manage the lower back pump!! RPE probably wasn’t that high but with the pause these all feel hard !
Bench
Bar x 10
65 x 5
85 x 3
95 x 2
97.5 x 6 x 3 sets (215 lbs) RPE 8, 8, 8
These moved pretty good.
Cable row
5 sets lots of reps
Great session, back held together and the rest was just doing the work. Happy.
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Vids from tonight. Deadlift is set 1 and 3 and bench is sets 1 and 2
https://www.instagram.com/p/B-o01J5g2Xa/?igshid=14fxusau6wrhb
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Good lifting man. You’re looking bigger and bigger every video.
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That’s the wife’s cooking mate. It’s special. 
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Strong stuff! It looks like the bar is too far in front of you on some of those reps. You could also try to “get your weight behind the bar” more or pull the bar more into you. Notice how your heels come of the ground once you clear your knees and are about to lockout? That’s the result of the bar not being as close to your center of gravity as possible. Keep at it big guy 
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Looking large there Simo!
Thanks mate. Still holding at 88kg (194lbs). Trying to stay under 90kg in case we every get allowed to compete again !!
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Awesome Rob well done, looked really solid.
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If gathering restrictions relax before gyms come back u can come to my place and max out on the noodle bar. I think ur good for 200kg minimum
LOL my coach seems to think I have 200 in there somewhere too. What exactly is a noodle bar and how does it differ to the stiff ass bar i am using. Only needle bar I know is the one I use when I am carb loading !!
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One may think I’m referring to a deadlift bar but a noodle bar of the restaurant variety also makes sense in context for carb and sodium loading before a big deadlift sesh.
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What brand of Deadlift bar you use? I’ve been tempted to grab one lately
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That is one damn tough day of work. Nice pulling.
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I use what ever bar is in the gym. @guineapig just got himself a new one though
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There’s only about half a dozen brands that produce deadlift bars. Got mine from Strongarm Sport. They are Canada and do a big range of powerlifting equipment: high quality but budget prices.
My experience with them and their bar was great. The bar performs like a Rogue or Texas/Buddy Capps bar but costs less and is actually in stock during these times of high demand. May be a bit whippier than those two but I need to use it more to suss that out. Shipped Canada to Australia in like 4 days last week. Also CAD to AUD isn’t too bad right now.
So pretty much u won’t be disappointed in any way with the StrongArm Sport DL Bar.
Had such a good experience with Strongarm sport that I’m looking to do some more business with em to upgrade my stiff bar. They don’t usually ship to Australia but they can if u email Mike Armstrong the bossman he’ll sort you out with some premium UPS action.
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You are looking fit, sir!
That is the first time I’ve seen a sumo deadlift bar. I was thrown off by the first pic because I saw knurling on the inside which is the opposite of the only deadlift bar I’ve ever seen.
I love it. I don’t have any issues with knurling v shin with a regular knurling pattern but now that it’s smooth I can get the bath closer to me with less friction against my body than ever. Makes cheat deadlifts very fun
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Thanks TFP, I am carrying a little more fluff than I would like but it helps with the strength. I am happy with my weight but like most of us would live to convert 5-10kg of fat into muscle !!
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