Rep PRs are every bit as important as absolute PRs. Plus, you tied your roll of shame PR, at least in terms of artistic merit.
and I was even called graceful whilst doing it. 
Friday 31st July week 4
Deadlift
Bar x 10
70 x 5
110 x 3
140 x 1
160 x 1
177.5 x 1 (391 lbs) RPE 7
152.5 x 5 (336 lbs) RPE 5
152.5 x 5 RPE 5
152.5 x 5 RPE 5
152.5 x 5 RPE 5
152.5 x 10 RPE 8
Pulls were solid tonight, happy with that effort.
Squat 310 ( tempo paused)
Bar x 10
70 x 5
90 x 3
115 x 4 x 4 sets (253 lbs) RPE 8, 9, 9, 9
Lower back was a little pumped after deads!! Squats moved fine. These are still not easy.
Bench 310 (tempo paused)
Bar x 10
70 x 5
90 x 3
97.5 x 4 x 4 sets (215 lbs) RPE 9, 9.5, 9.5,
Chest was still tired from yesterday. These were not nice.
Cable row
41 x 11 x 5 sets
Last hard session of this block and it felt pretty good. Tough but good. Next week is a slight volume deload whilst maintaining the heavier %’s, that will be really nice !!
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Deadlift from tonight. Moving pretty good for an old fart!!
https://www.instagram.com/p/CDThGA1gN7f/?igshid=1jnigp8onz78n
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Your deadlifting is coming along great. Almost makes up for the Roll of Shame ™ 
Seriously though, that was some heavy pressing. 12 reps with your former 1RM is phenomenal progress.
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Strong dead lift keep it going
Great work, that is some impressive numbers 
Thanks @bigpappafrance haven’t seen you in here for a while. How’s everything going?
Thanks. It’s take a while but the numbers are starting to get there.
Finally back at the gym because of covid. Glad to get back and prepare for 2021
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Nice family Sunday today. The kids and I took the puppy for his first walk on the beach. He had a ball, chasing the kids and meeting other dogs. Running in the water and meeting lots of people. He is such a sucker for a good head rub.
The walk ended up being longer than I planned because when we got back to the car I realised I had lost the keys !! They must have jumped out of my pocket when I was running in the sand. Had to walk all the way back the beach to look for them. I got my daughter to go ask at the cafe kiosk at the beach and luckily someone had found them and handed them in there.
Spent the rest of the day, food prepping, cooking the Sunday roast, sitting in the sun whilst the kids played outside. Good day.
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Must have jinxed myself by saying I had a good day. It all went horribly wrong around 7:30pm when work called and the evening went to shite. Ended up having to drive to work and open up the site at 10pm. Didn’t leave till after midnight and then up at 5am to be back onsite at 6am. Left work today at 8pm so no training for me today.
I will still train tomorrow and get all the sessions in this week but right now my brain is fried and I need to rest.
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Still time for a quick max effort trap bar deadlift though right?
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Na that’s more @T3hPwnisher style than me
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Monday 3rd August - deload
Squat
Bar x 10
70 x 5
90 x 3
110 x 1
130 x 1
150 x 1 (330 lbs) RPE 8 moved ok
137.5 x 4 x 3 sets (303 lbs) RPE 8, 7, 8
First set felt slower that I wanted, especially for deload week !!
Bench
Bar x 10
70 x 5
90 x 3
97.5 x 8 x 3 sets (215 lbs) RPE 8, 8, 9
Bulgarians
65 x 6 x 3 sets
Quite nice to only have 6 reps !!
CGBP
82.5 x 7 x 3 sets
Volume Deload this week and it couldn’t have come at a better time what with all the stuff going down at work right now. Nice to have a smaller session.
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Been a really bad week this week. Missed two sessions of training due to being at work very late. Not too worried as it was a deload week anyway and between the extra rest and the extra walks with the new puppy my body is feeling pretty good right now.
Spoke to coach and I am going to repeat the deload week and then we will run the same block again with a small increase in squat and deadlift. Going to leave bench the same and see if I can get a few more reps on the heaviest week or at increase the speed a little.
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Hmm a mega deload… y go for another week off vs ready to go
That’s good to hear. You’ve pushed hard for a while again, so I’ll be your body responds well to the two-week deload.
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Smart!
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Trying to decode what you wrote there?? Are you asking why another deload week ??
Right now we are running volume deloads, so the weights aren’t really much lighter that the end if the training block.
Using this week as a deload will still move something heavy and I’ll be ready to go again after. No need to rush it’s not like I am on a timeline.
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