Body felt pretty good today until this evening when the leg doms started. I am guessing I will be pretty sore tomorrow.
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Thursday 27th August - week 2
Bench
Bar x 10
70 x 5
90 x 3
100 x 1
110 x 1
115 x 1 (253 lbs) RPE 9
110 x 4 (242 lbs) RPE 9
110 x 4 RPE 9
110 x 4 RPE 10 last one took forever !!
110 x 3 RPE 10 last one was slow
110 x 2 RPE 10
These were tough!!!
Squat
Bar x 10
70 x 5
90 x 3
110 x 2
122.5 x 6 x 4 sets (270 lbs) RPE 6, 6, 6, 6
These medium weight volume squats are feeling really good. These weights were near max a couple of years back and now they are my volume sets. It feels good.
Row
82.5 x 10 x 4 sets
Pull ups
4 x 4 sets
SS
Abs - hanging knee raise
10 x 4 sets
Good session tonight needed to work out some frustration and it felt good. Quality
5 Likes
Bench and squat from tonight. Vids are bench single at 115kg, first set of 4 at 110kg
Squats 1st set and 4th set
https://www.instagram.com/p/CEZBS8tgxE7/?igshid=zlyadmyvojre
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What was the prescribed work for this? Hit a bunch of low rep sets at RPE nine minimum?
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Lol not quite, the plan was a single at 115 and then 5 sets of 4 with 110. I just didn’t have it in me tonight. Bench has been feeling odd for a little while, combination of being tired from work, food intake is down a little and weight isn’t going up. I should have been able to hit all the reps.
2 Likes
Too stubborn to take it ez?
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Just too used to doing what I am told. Plenty of time to take it easy when I’m 90.
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I don’t think anything is easy when you’re 90
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Isa easier to die
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Friday 28th August - week 2
Deadlift
Bar x 10
70 x 5
110 x 3
140 x 1
160 x 1
170 x 2 (374 lbs) RPE 7
145 x 5 x 5 sets (319 lbs) RPE 5, 5, 5, 6, 6
Kept the rests a little shorter, under 3 mins. Getting tired by the end.
Squat 310
Bar x 10
70 x 5
90 x 3
110 x 4 x 4 sets (242 lbs) RPE 7, 8, 8,
Urgghh !! Got a couple of work calls in the middle of squats which threw me off my rhythm a bit. Shortened the rests to get the work done.
Bench 310
Bar x 10
70 x 5
90 x 5 x 4 sets (198 lbs) RPE 8, 9, 9, 9
Cable row
45 x 9 x 5 sets
Wanted to save time so superset these with the bench.
Another Friday night ticked off. Good session
5 Likes
Vids from tonight.
https://www.instagram.com/p/CEbnCHNgJMC/?igshid=19m681qkjxj7j
2 Likes
Those are some serious quads though dude.
Pretty sure I’ve mentioned that before, but if you keep posting identical photos, I’ll keep posting identical comments.
Your lats seem to have got wider in this one though, have you added much back work?
Doing the single cable rows in place of dumbbell rows as I don’t have any heavy dumbbells. They give me a good stretch in the lats. I really need to up the back work and add more pull ups but I get to the end of each session and it’s either late or I am knackered!!
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Calves are also pretty rocking!
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Thanks. They are all from the years I spend running before I got back into lifting. I haven’t done a set of calf raises in years.
Looking good simo, agree with @dagill2 there’s some pretty solid looking quad development there.
I might be a bit jealous lol
keep up the good work Simo, everything will fall into place!!
V taper on point.
Looking in decent nick!
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Good effort with the pulls. I seriously need to work on grip and not relying on straps.
I realise that the easy answer is just to start lifting with hook grip and accepting that the weight may need to be scaled back for a bit, but I know I can lift more with the straps and arguably the focus of the deads in my programming is not grip. Catch 22, huh.
Do you ever lift with hook grip or always alternate? (Strange OCD question but do you switch up pronated/supinated sides?)