For sure I miss this! Quite convinced these sights boost testosterone so more aNaBOliSm = G4INZ
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Yoga pants are 80% of the reason I even work out. So now that the gyms are closing again, I am probably just going to have to wear them myself.
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Holy fricken ass doms. The toilet was not my friend today!!!
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Thursday 10th December- week 1
Bench
Bar x 10
70 x 5
90 x 3
100 x 1
110 x 1
115 x 1 (253 lbs) RPE 9 moved ok
100 x 5 x 4 sets RPE 7, 7, 7, 8
Bench felt ok tonight. It felt nice to be on a wider bench with more padding !!
Squat
Bar x 10
70 x 5
90 x 3
110 x 2
122.5 x 8 x 3 sets (270 lbs RPE 7, 7, 7
Legs better than lungs again. They moved ok but they felt hard after !!!
Row
85 x 8 x 4 sets
These always get my lungs burning. Probably because I do multiple reps without breath !!
Dips
3 sets
+15kg - 20, +20kg - 13, +25kg - 9
SS pull ups
3 sets of 5
Pull-ups were way too hard. Lol very out of practice
First session back in the gym and it felt a little odd but it still felt good. Gym was quiet but a lot busier than my shed!!! Good session
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Friday 11th December - week 1
Deadlift
Bar x 10
70 x 5
110 x 3
140 x 1
160 x 1
180 x 2 (396 lbs) RPE 8 (default rep PR)
147.5 x 5 x 4 sets (325 lbs) RPE 4, 5, 5, 5
The top set was the heaviest double I have pulled in over a year and a rep PR. The down sets flew up. Happy
Squat 310 - tempo pause
Bar x 10
70 x 5
90 x 3
105 x 4 x 3 sets (231 lbs) RPE 7, 7, 7
Nice and controlled, still lifting my head a little!! Old habits die hard.
Bench 420 tempo pause
Bar x 10
70 x 5
90 x 4 x 3 sets (198 lbs) RPE 8, 8, 8
Nice and slow and tight. Said the actress to the bishop !!
Dumbell row
40kg x 9 x 4 sets
Leg curls - MB
46 - 12, 12
Really happy with the session tonight. Feeling pretty good right now.
7 Likes
Deadlifts from tonight
https://www.instagram.com/p/CIp3PXcgF02/?igshid=fsolhig5c68u
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Repping 4 wheels is always awesome 
Nice to see you moving some big boy weights.
It did feel good to finally have enough weights to round that 177.5 up… lol
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Now I just need to put on some weight and get some big boy pants
I should buy kg plates to increase my chances of a three plate bench and four plate squat.
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Both of those still sound hard to me, even in kilos
They’re hard, but the kilo plates make it a few pounds easier. I’ve hit a 305 lb bench but never hit three plates. If I would’ve used kilo plates then I would’ve hit the visual milestone of three wheels.
Ah, well. It’s obviously the pursuit that counts. Otherwise, we all would’ve walked away during the down times.
3 Likes
Monday 14th Dec - week 2
Squat
Bar x 10
70 x 5
90 x 5
110 x 2
130 x 1
145 x 1
155 x 2 (341 lbs) RPE 8 second rep was a little slow out of the hole but quick at the top.
132.5 x 6 x 5 RPE 7, 7, 8, 8, 8
Squats were very solid. Really feel like these are building strength. Reps five and six are challenging but doable. Quality
Bench
Bar x 10
70 x 5
90 x 3
97.5 x 8 x 5 sets (215 lbs) RPE 8, 8, 9, 10, 10 only 6 reps on last set
Kept the weight from last week and added 2.5kg. Happy with this effort.
Bulgarians
67.5 x 6 x 4 sets
Only did six reps (instead of 8) per set tonight, mostly just for my own sanity !! Tried to keep the rest short and also not to faint !!
Dumbell bench
35 x 7 x 5 sets
First time for a while so just used 35’s tonight. Moved ok a little wobbly but not hard.
35c here today so was pretty glad to be back in the gym. It wasn’t exactly cool in there but deff better than the shed!! Really good session tonight, a long one but a good one
4 Likes
Friday 18th December week 2
Bench
Bar x 10
70 x 5
90 x 3
100 x 1
110 x 1
117.5 x 1 (259 lbs) RPE 9 smooth rep
100 x 5 x 5 (220 lbs) RPE 7, 7, 7, 8, 8
Bench moved ok. Still getting used to different bar and bench but deff better than a few weeks ago.
Squat
Bar x 10
70 x 5
90 x 3
110 x 2
122.5 x 8 x 4 (270 lbs) RPE 7, 8, 8, 8
Puffing like an old train… !! Not super hard but not easy.
Row
87.5 x 8 x 5 Sets
These were a little hard tonight. Kept the rests short to make them harder !!
Had an extra rest day this week due to being at work late on Thursday night. Body was happy with the extra recover I think. Was still fkn tired. 3 x 14 hour days at work will do that to you I guess.
6 Likes
Bench and squats tonight.
Vids are 110, 117.5, set 1 and 5 at 100x5 and first set of squats.
https://www.instagram.com/p/CI77VcYgbQS/?igshid=lf6zikbd44p5
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Saturday 19th December - week 2
Deadlift
182.5 x 2 (402 lbs) RPE 10 second rep was a bit of a fight but still ok.
152.5 x 5 x 5 (336 lbs) RPE 7, 7, 7, 7, 8
Moved ok but felt like I was working.
Squat 310 (tempo pause)
110 x 4 x 4 RPE 8, 8, 8, 8
Did these sets at 3 reps not 4. Legs, glutes and back all tired from deadlift.
Bench 420 (tempo pause)
90 x 4 x 4 sets - 8, 8, 8, 8
Smooth reps
Dumbell row
40 x 9 x 5 sets
Leg curls MB
46 - 15, 15
Trained a day later this week so had a Saturday evening in the gym. Had the gym all to myself today. I need some friends !!!
11 Likes
Lol I’ll be your friend, I’ve been looking for someone to do synchronised curls with
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Then wash your shorts for once!!!
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I think it’s the knee sleeves that stink !!
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