That’s probably the only part of me that doesn’t make noise 
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I call those my crunchies.
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It’s just your joints applauding your effort.
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Thursday 19th Nov - volume week 2
Bench
Bar x 10
70 x 5
90 x 3
100 x 1
110 x 1
115 x 1 (253 lbs) RPE 8
97.5 x 5 x 5 (215 lbs) RPE 7, 8, 8, 8 8
I’ve dropped the weight back a little on bench for this block so they feel much better. Right wrist was a bit sore tonight … odd! Maybe it’s time to try my wrists wraps.
Squat
Bar x 10
70 x 5
90 x 3
110 x 2
120 x 8 x 4 sets (264 lbs) RPE 8, 8, 8, 9
Puffing hard !! Good volume work though. Happy boy.
Row 82.5 x 8 x 5 sets
Kept rests short, really sweating on these!
Dips
+15kg - 16
+21kg - 12
- 24kg - 11
Great session again tonight. It’s been 35c today and she metal door on the shed has been in the sun all afternoon. It must have been 40c+ in the shed tonight. Sweating like a big fat sweaty thing by the end !!
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Vids from tonight. Bench sets are top single and set 1 and 5 of the back off sets. The dips are the first and last set.
https://www.instagram.com/p/CHxNjnmgtwF/?igshid=1dmctejaiotgl
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You got me remembering I need to get back to some more serious dipping. Can’t have you passing me by like that.
I’m impressed with you guys that can manage this. I start getting crazy distracted right about an hour in.
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How deep y’all dip tho?
Depends? Doing light and fast reps, I don’t care about depth. If I am going slow and heavy, I can go down below parallel without trouble. I think depth changes a ton anyway depending on if you are the type that goes almost vertical or if you are the type that leans forward. The motion changes a lot depending on your angle.
In any case, I am more worried about destroying my titties than anything when dipping.
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I am pretty sure your dip strength is better than mine. Only introduced them in the last block and haven’t done them for at least 15 years before that. I think we both have to get stronger to catch @guineapig though !
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At my age training is a mix of quick efforts with lots a of little micro naps !! The time seems to fly bye!!
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What is the international standard for dip ROM? I didn’t even know there was a dip police?
When ur shoulders snap.
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Sure, that describes my “training” too
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Friday 20th November - week 2
Deadlift
Bar x 10
70 x 5
110 x 3
140 x 1
160 x 1
175 x 2 (385 lbs) RPE 8 bit slow
147.5 x 5 x 5 sets (325 lbs) RPE 5, 5, 5, 6, 6
Glutes were sore tonight. Still got the work done. Kept the rests a little shorter. Getting harder by the end.
Squat 310 (3 sec down, 1 sec pause)
Bar x 10
70 x 5
90 x 3
110 x 4 x 4 sets (242 lbs) RPE 8, 8, 8, 9
Don’t think my body was looking forward to these tonight. Lots of creaking and groaning going on!!
Bench 420 ( 4 sec down, 2 sec pause)
Bar x 10
70 x 5
90 x 4 x 4 sets (198 lbs) RPE 9, 9, 10, 10
Chest sore from yesterday’s bench and dips. These were tough.
One arm cable row
50 x 9 x 5 sets
Short rest- hard work, good stretch and pump.
Enjoyed the session tonight. This volume stuff is like powerlifting and bodybuilding mixed together. Feeling strong but pumped up too. Quality
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Kinda funny how your body seems to work. I suppose the deadlifting had something to do with it. This kind of wild swing in perceived effort would probably drive me insane.
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The 110 x 4 were tempo squats, 3 sec down with a 1 sec pause. These are always harder than just straight up and down.
Well that makes more sense.
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Lol I’ve been feeling like this too lately.
There’s something great about feeling stronger than you did yesterday.
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Monday 23rd November- volume week 3
Squat
Bar x 10
70 x 5
90 x 3
110 x 1
130 x 1
145 x 1
160 x 1 (352 lbs) not a great rep. A tiny bit high and sloooow.
132.5 x 6 (292 lbs) RPE 8
132.5 x 6 (292 lbs) RPE 9
132.5 x 6 (292 lbs) RPE 10
132.5 x 3 (292 lbs) RPE 8
132.5 x 3 (292 lbs) RPE 8
Last two sets were only 3 reps each, these were the best reps.
Tightened the belt by one notch today. Not sure what is happening I am supposed to be getting fatter !! Definitely starting to struggle with recovery from these volume session, legs were still sore coming in the gym today. These were hard.
Bench
Bar x 10
70 x 5
90 x 8 x 5 sets (198 lbs) RPE 8, 8, 8, 8, 8
Slow and steady, shoulders a little sore.
Bulgarians
67.5 x 6 x 4 sets
Very yuk!!!
CGBP
80 x 7 x 5 sets
SS inc sit ups - 5 sets
60 sec rest, good pump.
Phew, that was a tough session tonight. Legs and lower back wrecked !! Happy that next week is a deload that’s for sure.
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