Simo - The Red Shoe Diaries (Part 1)

Training Training Logs
5606

Monday 29th June deload

Squat
Bar x 10
70 x 5
90 x 3
110 x 1
130 x 1
145 x 1 (319 lbs) RPE 7 still a little slow
127.5 x 4 x 3 sets (281 lbs) RPE 5, 5, 5
Down sets moved well.

Bench
Bar x 10
70 x 5
82.5 x 8 x 3 sets RPE 6, 6, 6
Up and down, up and down.

Bulgarians
65 x 6 x 3 sets
Had to lay my back foot on the bench @Frank_C style because I couldn’t put pressure on my broken toe.

CGBP
75 x 7 x 4 sets
SS
Inc sit ups
10 x 4 sets

Nice little session, got some blood moving and worked up a sweat.

5 Likes
5607

I judged them to be approximately 94% joking, but that’s still pretty good.

1 Like
5608

Looks like that post was near perfect timing for you. How’d you like them?

5609

I bet he loved them, just too embarrassed now to admit it.

2 Likes
5610

Picture a new born lamb trying to stand for the first time !! I have an ankle injury from Years go on my right leg which made it hard for me to lay by the foot on the bench and keep it straight and on the laces. I ended up with my back foot on a strange angle with more of the side of my shoe on the bench !!! Still got them done so not a big problem but it was pretty!!

5611

Is there a decline bench with the round pads intended to go behind your knees?

I’ve used that before and it’s perfect. My left ankle lost some flexibility when I cracked the talus in 2013. That’s the big bone that sits beneath the tibia and fibula (lower leg bones).

5612

I hadn’t thought about that. There is a couple of options that might work in terms of bench pads. I will try something. Good ideas J

1 Like
5613

From memory, you’re 7 inches taller than Simo, so perfect for you might be different.

3 Likes
5614

That’s the beauty of the decline bench that’s not built into a bench. The height is adjustable. I’ve also used DBs and backed up to the pad on a leg extension machine. You can typically adjust the ROM on those so I was able to make it work. The one I used had a round pad instead of padding on one side.

1 Like
5615

You could use the bar on a Smith machine with one of those squat bar pad/foam tube things on it.

1 Like
5616

I say you just need to suck it up buttercup and get the job done !:joy:

1 Like
5617

@boyce79 no pussy pads allowed in my gym.

@ChickenLittle I was doing exactly that when all the suggestions stated flooding in. :joy:

2 Likes
5618

Preeeeeeetty sure we all heard you whining and stuff, could just be my imagination.

5619

That may have been the new puppy

image
image3024×4032 5.93 MB

5 Likes
5620

Thursday 2nd July

Bench
Bar x 10
70 x 5
90 x 3
110 x 1
117.5 x 1 (259 lbs) RPE 9
102.5 x 4 x 3 sets (226 lbs) RPE 8, 8,

Squat
Bar x 10
70 x 5
90 x 3
115 x 6 x 3 sets (253 lbs) - RPE 5, 5, 5
Moved ok.

Row
85 x 8 x 3 sets

Good little session. Feeling a little tired tonight, probably cause I got up a little earlier to walk the puppy. Still all good.

8 Likes
5621

Bench from tonight

https://www.instagram.com/p/CCIvb1qAfnJ/?igshid=179xa3cawtif3

2 Likes
5622

Friday 3rd July - deload

Deadlift
Bar x 10
70 x 5
110 x 3
130 x 1
150 x 1
170 x 1 (374 lbs) RPE 6
147.5 x 5 x 3 sets (325 lbs) RPE 5, 5, 5
Speed was ok. Good.

Squat 310
Bar x 10
70 x 5
90 x 3
110 x 4 x 3 sets (242 lbs) RPE 7, 7, 7
Don’t love these but they were ok.

Bench
Bar x 10
70 x 5
92.5 x 6 x 3 sets (204 lbs) RPE 6, 6, 6
Moved nice and smooth

Cable row
41 x 9 x 3 sets

Good little session to finish out the deload week. Now to rest up over the weekend and get back to the real work next week.

6 Likes
5623

I wish that one day my deloads use 170 kgs :stuck_out_tongue:

4 Likes
5624

Nice one. Big things to come.

5625

You have time on your side. Just keep working hard and progressing and you will get there.