Knew there was something off about runners.
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It’s all that bouncing !!
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That’s…too much info.
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Dude, you beat the hell out of me in the consistency department!
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Start a new training block tonight, looking forward to getting back to real work.
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Switch to sumo. Is where the real gains are
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Monday 8th June - week 1
Squat
Bar x 10
70 x 5
90 x 3
110 x 1
130 x 1
140 x 1
122.5 x 4 x 4 sets RPE 4, 5, 5, 5
Moved easy, bit rusty but easy
Bench
Bar x 10
70 x 5
77.5 x 8 x 4 sets RPE 5, 5, 5, 5
Bulgarians
60 x 9 x 3 sets
Yuk yuk yuk
CGBP
70 x 7 x 4 sets
Good first session, nothing too heavy, nothing too hard.
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It’s like you’re just mocking us at this point.
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Squats from tonight, single and then first and last set.
https://www.instagram.com/p/CBK5FLGgDgx/?igshid=uqrv37nzmzic
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Lmao I did also say they were yuk yuk yuk !!
I just assume that Simo only lifts yo make me feel bad. I can’t imagine he thinks of anything else.
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Thursday 11th June - week 1
Bench
Bar x 10
70 x 5
90 x 3
100 x 1
112.5 x 1 - ok but slow
97.5 x 4 x 4 sets RPE 8, 7, 7, 8
Should have felt easier, got better after the first set.
Squat
Bar 10
70 x 5
90 x 3
110 x 6 x 3 sets RPE 5, 5, 5
Legs were good, lungs were huffing and puffing!!
Row
80 x 8 x 4 sets
Lat pull downs
Some reps
Nice session, bench wasn’t great but squats are moving real nice so I’ll take it. Legs were rock solid after, quads like concrete.
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Friday 12th June
Deadlift
Bar x 10
70 x 5
110 x 3
140 x 1
165 x 1 - RPE 7 felt a bit slow
140 x 5 x 4 sets - RPE 5, 5, 5, 5
These felt a little clunky but haven’t done them for 4 weeks. Speed was pretty good though. Kept the rests short, under 2 mins.
Squat 310 (3 sec down, 1 sec pause)
Bar x 10
70 x 5
90 x 3
100 x 4 x 3 sets RPE- 7, 7, 7
Felt good.
Bench
Bar x 10
70 x 5
90 x 6 x 3 sets RPE 7, 7, 7
Cable row (one hand) - 10 breaths between sets
35 x 8 x 5 sets
These were good, kind of like a dumbbell row but using the cable, big pump
Good little session. Quality
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Feeling pretty good after my first week back on the heavier stuff. This week was programmed to be a little easier and the weights will ramp up over the three week block.
The wife is away again this weekend. Her and a bunch of girl friends have rented a holiday house and have gone to get drunk and probably complain about their husbands !!
I have a mate and his kids coming over for a bbq and probably some beers today. Should be a pretty chilled day.
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This could turn into an awesome day.
Haven’t been around here for a week or more. Great write up, shows what consistency can do.
I like the setup with the heavy single followed up by back off sets. Just like Wendlers training maximally. He uses a single at 85 - 90 % of real max ™ but his back of sets are more in the line of 70 - 75 % of the single.
Really good stuff Rob. Hope you had fun today.
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Thanks Mort. Just got the kids to bed and now relaxing on the couch. Was a great day, 6 kids with 2 dads. Kids played really nicely together and it was great to catch up with my mate and sink a few beers whilst grilling some good steak. Happy days
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Monday 15th June - week 2
Squat
Bar x 10
70 x 5
90 x 3
110 x 1
130 x 1
142.5 x 1 - RPE - 7 moved ok but misgrooved it a bit.
125 x 4 x 5 sets - RPE 6, 6, 6, 6, 6
These were all good reps. Kept the rests under 3 mins
Bench SS pull aparts - lots
Bar x 10
70 x 5
80 x 8 x 5 sets RPE- 6, 6, 6, 6, 6
Nice and smooth
Bulgarians
62.5 x 9 x 4 sets
Fkn horrible. Amazing what 2.5kg (5lb) can do!! Close to spewing on these.
CGBP
72.5 x 7 x 5 sets
Short rests
Good session not too hard (other than those damn Bulgarians!). Feeling good.
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Sounds like Daddy day care to me.
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More like daddy drink beer and let the kids take care of themselves day. Lol
I think I’m more jealous of that than the quads. All the kids in our block have taken to coming out to play in the evening. The other kids are old enough they can stay indoors as long as there’s another adult there. My kids are 2 and 4 so I can’t. Last Monday was just me and 6 kids.
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