Not sure how many years you’ve got on me but our lifts are pretty similar, so you are strong for an old bloke… And compared to a relatively young bloke!
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But also really, really old.
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Monday 30th Nov - deload
Squat
Bar x 10
70 x 5
90 x 3
110 x 1
130 x 1
145 x 1
160 x 1 (352 lbs) better than last week. Felt heavy.
132.5 x 3 x 4 sets (292 lbs) RPE 6, 6, 6, 6
These felt solid tonight. Lower back was a little tight tonight, oh and so were hips, oh yes and right knee / ITB was also angry. Feeling young today !!!
Bench
Bar x 10
70 x 5
90 x 6 x 4 sets (198 lbs) RPE 7, 7, 7, 7
Bulgarians
65 x 6 x 4 sets
Sets of 6 is so much nicer than sets of 8 !!
CGBP
80 x 4 x 4 sets - no rest. Superset with light barbel curls.
Not as hot as the other night but I was dripping sweat like a tap tonight. Good little deload session.
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Who needs enemies with old friends like you.
I only allow myself to make such jokes because A) you probably know my opinion already on what old people are capable of, and B) because I am older than you.
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It’s all good. There is nothing I like more than pulling a leg or having mine pulled. Training. Lots would be seriously boring without a bit of banter.
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Feeling pretty darn good at the moment. I can always tell when my recovery is on point. After. In days squats my glutes feel like they are made of rock and my hips aren’t all jacked up.
Speaking to coach and we are going to do a other volume block and keep milking this while it’s working. I’m going to try and eat a little more over the next few weeks to help with the recovery. Still no date for the comp but expecting it to be late Feb, so still plenty of time to get stronger.
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That’s what we like to hear big guy 
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Thursday 3rd Dec - deload
Bench
Bar x 10
70 x 5
90 x 3
100 x 1
110 x 1 (242 lbs)
100 x 3 x 4 sets (220 lbs)
Wore wrist wraps for the first time tonight. Felt odd, no idea if they helped but I’ll keep trying them for a bit longer.
Squat.
Bar x 10
70 x 5
90 x 3
110 x 2
122.5 x 5 x 3 sets (270 lbs)
Trying not to bring up my dinner on these.
Row
85 x 6 x 3 sets
Was a little tired tonight. Got confused when I got home from work tonight and thought it was Wednesday. Ate my dinner and then realised I was training!! Trained on a full stomach luckily it was deload week!!
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Friday 4th Dec - deload
Deadlift
Bar x 10
70 x 5
110 x 3
140 x 1
160 x 1
175 x 3 (385 lbs) little slow, these required a big effort.
152.5 x 3 x 3 sets (336 lbs)
The down sets felt good. 3’s are much easier than 5’s!!!
Squat 310 tempo pause
Bar x 10
70 x 5
90 x 3
112.5 x 3 x 3 sets
These were solid, never easy but solid enough.
Bench 420 tempo pause
Bar x 10
70 x 5
92.5 x 3 x 3 sets
One arm Cable row
45 x 8 x 3 sets
And that is the deload done.
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Monday 7th Dec - week 1
Squat
Bar x 10
70 x 5
90 x 3
110 x 1
130 x 1
147.5 x 3 (325 lbs) RPE 8
127.5 x 6 x 4 sets (281 lbs) RPE 5, 5, 6, 6
First week squats always feel good. Especially with the heavy deload. Legs felt strong, if I kept repping I think lungs would have given up before legs !!!
Bench
Bar x 10
70 x 5
85 x 8 x 4 sets (187 lbs) RPE 7, 8, 8, 8
Nice pump work. Still feeling a bit of fatigue with bench !! Wrote the comment about being fatigued after set 2. Realise on set 3 that I has missloaded and this was 95kg (209 lbs)!! Kept the weight on and did the 4th set. Quality
Bulgarians
65 x 6 x 4 sets
Tried to keep the rest short. Breathing real hard.
CGBP
75 x 7 x 4 sets
SS inc sit ups
7 x 4 sets
Easy reps, very short rests
First week back and it was a great session. Body feeling good tonight.
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Squats from tonight. All good
https://www.instagram.com/p/CIflYdeg4RU/?igshid=18s1lylbc2b88
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Got confirmation from the gym yesterday that they are fully open now. No need to book and back to 24 hours. I have re-started my membership and will be back in the gym on Thursday for the bench day. It will be interesting to see how many people are in the gym and how many of the old members are still there. I know a few of the strong guys I trained with have moved away because of training at home a d one of then has opened their own small studio gym. Hopefully there are still some strong people there.
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That dudes in string vests?
Na that’s just me stupid fkn phone
I know, mine does the same typo, just couldn’t resist a bad dad joke!
And the girls in the yoga pants, yes?
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Oh mate I forgot about those perks. I really hope the yoga pants are back.
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If you’re going to put up with the music in a commercial gym, might as well make it worth your while.
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