You won’t be the first or the last person to tell me that.
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Friday 5th June - resto week 3
Bike 5 mins
Front squat
Bar x 10
80 x 5 x 4 sets
Gritting my teeth so hard my fillings hurt !! There were horrible wrist sore on every set.
Bench 330
Bar x 10
65 x 5
80 x 4 x 5 sets
All good
Seated row
77 x 12 x 4 sets
Push up with 15kg vest and handles
12 x 6 sets
Ss
Barbel curl
15kg x 15 x 6 sets
I kept the rests short here, under 60 seconds. Great pump .
That’s the restorative block finished. I don’t know if I feel restored but the body is feeling good and ready to work hard again.
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Are you familiar with our Lord and Saviour 350 Method Bulgarian Split Squats?
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How about get fecked !! 
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So I was in a reflective mood today and had a little spare time, so I decided to look back through my training logs for the last 4 years. I keep everything in excel so it’s not too hard to look back.
I started training back in the gym in March 2016. I was a runner back then and had just torn a calf muscle. I was going through some physio treatment and was unable to run. I had a Half marathon booked for July so decided to gym to keep some fitness as I couldn’t run.
When I started I picked a simple full body template 6 exercises, 3 sets of 8-10 reps. I did this twice a week. Literally started with an empty bar and added 5kg - 10kg a week. After I’d been at this a while I decided I was strong enough to try something new so I did 531 for a bit and then I started working with the coach and followed the programs he wrote for me.
Here is a quick summary of the years
2016 (March - December) - 40 weeks - I missed 4 weeks in this year 2 for when I ran the half marathon (week before and after) and 2 for cold/man flu.
2017 Full year - I missed 15 weeks in this year, deff my worst year. 11 weeks were due to starting a new job and resting when I was diagnosed with a hernia. 2 on holiday in Bali and 2 sick.
2018 Full year - I missed 4 weeks, 2 for holiday and 2 sick
2019 Full year - I missed 3 weeks, 2 for holiday and 1 week off after doing my first powerlifting meet.
2020 (Jan - June) - 22 weeks, I have missed Zero.
Other than the blip in 2017 where I was working silly hours and used it as an excuse, the rest of the time I have been pretty consistent. In those 4 years I have gone from a 73kg runner to a 88kg powerlifter. From using an empty bar to squatting 170, benching 125 and deadlifting 192. I have made a bunch of good friends both on-line and in person. But most of all I have stayed sane despite a very busy life with wife, work and 3 kids. I can feel myself getting older each year but I am getting stronger too. And the stronger I get, the happier it makes me. This is only the beginning, there is lots more to come yet.
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So ur saying I’ll make gains for like another 30-40 years ez.
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Proof that dedication pays. Good job! No doubt you’ll be stronger, if you have the mental fortitude to do 60 kgs BSS ahahahah
For front squats, I know your pain, I had carpal tunnel surgeries on both wrist 3 years ago. It takes time. I’ve spent a lot of time warming-up my sessions using olifter stretches, and it has proved effective because I can keep a full grip if I want too
Lol absolutely piggy you have decades of good lifting to come.
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Thanks mate. I don’t think all the stretches in the world will get me to a full grip. Luckily I will most likely only do this movement once a year.
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Inspiring stuff. Stay healthy, and keep it going.
Those 60kg Bulgarians beg to differ
Inspiring stuff man. I tend to use this log as a quick reminder of the stuff i should be doing if I want to catch up, although I seem to skim over the front squats and Bulgarians a bit quickly.
I’m glad you were able to move on and put the dangerous running habit behind you.
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Lol sometimes I still get the itch but I won’t go back there again. I never thought I would like running, hated it at school. But after a few months of consistent running I started to enjoy it. A few years later and I am running 5 days a week up to 50-60km (30 - 40 miles) a week. I did stuff running I never thought I would do and if nothing else it showed me the importance of patience, consistency and the power of the mind.
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The Bulgarians are here to stay, I can’t see myself ever stopping these. The front squats will only ever come in when I am doing a restorative block not in the normal training blocks. I am not loving them and would trade them for leg press if I was back in the gym.
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Serious glute doms today.
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Ima try to outdo u in split squats tomorrow. Probs try 70kg. Wish me luck lol. My butt will be sore day after probably.
…he said to himself, while placing an order for a male escort.
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No homo though
I stand in judgement of no man. I was just completing the sentence.
Make sure you keep the reps at 10 per leg
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