Reminds me I need a fresh cut as well. Get back in the gym and pick up some chicks
That’s it my man. Nothing like a fresh do to excite the ladies !!
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First week back after the deload week and the leg doms is real. Appetite has been much better this week, easily hitting my macros and a little more.
If getting sore and eating lots to recover gets you stronger then being on the gainz.
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I had one of these during the last outbreak.
If I could train during normal hours, I wouldn’t have been going to their shitty 24 hour gym.
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That sounds awesome.
I’ve recently started drinking chocolate protein shake with coffee in the mornings as my breakfast/caffeine fix. Such a good idea, I don’t know why I didn’t think of it earlier.
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Thursday 12th Nov - week 1
Bench
Bar x 10
70 x 5
90 x 3
100 x 1
110 x 1
112.5 x 1 (248 lbs) RPE 9 nice pause, wasn’t hard but could have been easier.
97.5 x 5 x 4 sets (215 lbs) RPE 7, 7, 7, 8
Good reps on the volume sets. Shoulders were a little sore tonight.
Squat
Bar x 10
70 x 5
90 x 3
110 x 2
120 x 8 x 3 sets (264 lbs) RPE - 8, 8, 9
Leg doms was real. Even the set with just the bar hurt !! Inner thighs were cramping between sets. These were some of the worst feeling squats I have ever done. So tight that every rep felt like something would snap !!
Bent row
80 x 8 x 4 sets (176 lbs)
Bending over to pick the bar up was horrible. Legs so tight !!
Dips 3 sets
+9kg - 19 reps
+15kg - 13 reps
+21kg - 10 reps
Great session tonight. That was one of the hardest sessions I have done in a long time. It because of the weight or volume but because of how sore I was going in. A few months ago I would have stopped squats at the warm up. Tonight I pushed through and it felt good. Well actually it was painful and it sucked. But it was still good.
12 Likes
Dude, nice!
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Weighted dips = thicc
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Mate I gotta make these triceps stronger somehow
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Dang, I’m starting to catch back up to you in squats, but I’m light years away on bench…
Bench seems to be the most stubborn lift for us all. All those years of doing bro splits and putting pecs before quads have made my bench look better than it should. Now I just need to bring up squat and deadlift.
Friday 13th Nov - 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
142.5 x 5 x 4 sets (314 lbs) RPE 5, 5, 5, 5
Legs were tired tonight which effected deadlift a little. All good though, kept the rest a little shorter on the volume sets.
Squat tempo pause 310
Bar x 10
70 x 5
90 x 3
105 x 4 x 3 sets (231 lbs) RPE 7, 7, 7
Legs felt better tonight than last night, weird !! These were so much better than I expected. I almost enjoyed them !!
Bench tempo 420
Bar x 10
70 x 5
90 x 4 x 3 sets (198 lbs) RPE 8, 8, 8
These always feel hard. Last set was the best set.
One arm Cable row
50 x 9 x 4 sets
SS
Leg curls
4 sets
Great session tonight. Really felt like I am making progress. Feels good to feel good.
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Body is a little sore today. Traps really feeling the deadlifts. Legs surprisingly good today. Maybe that’s the magic of paused squats. Trying to make sure I eat enough this weekend to fuel some decent recovery. A little weight gain would be good too. Hmmm did someone say pizza… well why not!
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Monday 16th November - week 2
Squat
Bar x 10
70 x 5
90 x 3
110 x 2
130 x 1
145 x 1
155 x 2 (341 lbs) - RPE 9 slow
130 x 6 x 5 sets (307 lbs) RPE )8, 8, 8, 8, 9
Puffing hard on the volume sets. Knees making all sorts of noise tonight. Just getting old I guess! That felt like a lot of reps !!
Bench SS band pull aparts-lots
Bar x 10
70 x 5
87.5 x 8 x 5 sets (193 lbs) RPE 7, 8, 8, 8, 9
Shoulders didn’t feel great, thinking the squats effected them a little. Kept the rests short, great pump.
Bulgarians
65 x 8 x 4 sets
These were great tonight…na not really they sucked big time.
CGP
77.5 x 7 x 5 sets
SS inc sit ups -5 sets
Kept the rest really short here. Good little pump and worked up a sweat.
Hard session but a good session again tonight. Quality
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These sessions are getting long again man.
Hows “life stuff” going?
Yer last night was about 1hr 40mins. Life stuff is ok. Work is very busy right now but I am coping. Still getting frustrated and angry at home from time to time so really need to sort that out.
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Put on two pair of knee sleeve ez fix
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Lol or turn the music up !!
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That is a lot of reps.
Are you looking to compete again next year, assuming CoVid fucks off?
Yes. The comp I had planned for May 20 has been on hold and will likely happen in Feb 21. I am still waiting for dates. The current training plan is aimed at a comp in Feb so hopefully it will go ahead.
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