Simo - The Red Shoe Diaries (Part 1)

Training Training Logs
5967

Thursday 20th August week 1

Bench
Bar x 10
70 x 5
90 x 3
100 x 1
110 x 1
115 x 1 (253 lbs) RPE 8
105 x 4 x 4 sets (231 lbs) RPE 8, 8, 8, 9
A little tired tonight but moved ok.

Squat
Bar x 10
70 x 5
90 x 3
110 x 2
117.5 x 6 x 3 sets RPE 6, 6, 6
Moved fine, legs a little sore from Monday but otherwise all good.

Row
80 x 10 x 4 sets
SS
Hanging knee raise
15, 15, 15

Was a little late home from work so tried to get the work done a bit quicker today. All done in 60 mins. Worked up a good pump and a good sweat.

7 Likes
5968

Friday 21st August - week 1

Deadlift
Bar x 10
70 x 5
110 x 3
140 x 1
160 x 1
170 x 2 (374 lbs) RPE 7 felt a little slow it really hard just slow. Pretty sure this is a rep PR but only because I’ve never tried more than a single at this weight.
140 x 5 x 4 sets (308 lbs) RPE 5, 5, 4, 4
Down sets moved great, speed felt better on these. Felt better as the sets went on.

Squat tempo 310
Bar x 10
70 x 5
90 x 3
105 x 4 x 3 sets (231 lbs) RPE 6, 6, 6
Hardest bit was holding my breath to brace.

Bench tempo 310 3 second down, 1 sec pause
Bar x 10
70 x 5
85 x 6 x 3 sets (187 lbs) RPE 8, 8, 8
Still don’t love these so they must be good for me!! Last set felt the best.

Cable row
45 x 8 x 4 sets

Pretty happy with this first week. Nothing hurt and everything moved ok. Now on to week 2!

7 Likes
5969

Nice double!

5970

Thanks. I am trying to focus on speed and being more explosive without losing the tightness and technique. It’s definitely easier to be explosive with lower weights :joy:

1 Like
5971

What’s your current best deadlift anyway?

Also: Have you pulled the trigger yet on a pair of plates?

5972

My best was when I tested back in May and was 192kg, I don’t know if you remember but this was 160kg (Bar and plates) and then a 16kg kettle bell on each end.
I think I am good for 200kg but I haven’t got any plates yet.
Luckily a new neighbour is a PT and has a bunch of equipment. He is also using the other neighbours gym whilst we are in lockdown and he can’t go to his gym. When I am ready to try something heavier he will put some extra plates in the shed for me.

3 Likes
5973

…

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5974

Come on you can do better than that …

5975

You already did the work with that one.

…his wife said, marching off to the bathroom, tears streaking down her cheeks.

1 Like
5976

That wasn’t tears

4 Likes
5977

lol, nice.

1 Like
5978

I am trying to watch TV with the wife and you are making me giggle. Feels like being young again. Thanks

3 Likes
5979

Just show her what you wrote, that’ll fix that issue real quick.

Unless of course she is as depraved as you.

2 Likes
5980

After 24 years she knows me well enough and would laugh or maybe groan !

1 Like
5981

Daaaamn rofl

So you feel technique really improved on real heavy work by doing these RPE 4 and 5 sets?

5982

Consider the conversation you are responding to, you may want to clarify just which technicques you are asking about.

1 Like
5983

I wouldn’t dare imply his wife is heavy work!

4 Likes
5984

Coach is very much into treating the lighter weights like the are heavy. So using the same technique, walk up, bracing, cues. For every rep.
It is the first week of the training block so the weights are on the lighter side, hence the RPE 5. But by keeping the technique the same throughout the block hopefully the speed will carry through to the heavier weights.
Obviously as the weight goes up over 85% the speed won’t actually be the same, it’s more about the feel.

2 Likes
5985

Woke up with sore legs today. Right knee still not happy, burning pain in the outside of the knee pretty much all the time these days. It doesn’t stop me doing anything but it’s still there. Legs were sore along the sides mostly up the top near the hips. Wife reminded me I has some compression shorts in the draw so I threw them on today. If nothing else they will keep the legs warm. I’ll get on the roller later today and have a hot salt bath tonight.

3 Likes
5986

Pics or it didn’t happen