Hope the hip is feeling better.
How you doing mate? All gone quiet over here.
Sorry guys I have had a week off training to try and sort this hip out. I have been trying to reduce the time I spend online and with no training to post haven’t been on here much. I am doing ok and will be back to training slowly this week. Thanks for asking.
8 Likes
Ok so I finally got back into the gym. Just took it really slowly and light.
Squat
Bar x 10
70 x 5 x 5 sets
Trying to focus on technique. Slow controlled descent slight pause at the bottom. Legs starting to cramp a little just from these !! Lol
Bench
Bar x 10
70 x 8 x 4sets
SS
Pull up
5 x 4 sets
First pull ups in a while and they felt ok.
6 Likes
Still planning the March meet?
It is in April mate. Just going to take this week really slow and then build a little next week and see how I feel from there.
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So last week was a bit of a false start, only trained one day. Spoke a bit to the coach last week and we have decided it’s going to be best to do a rebuild. We are going to take it slowly as see if we can manage the volume a bit better as we build. So here starts a new block of training and with it a new training log name. Simo The Rebuild 2021. We can rebuild him we have the technology!!
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Monday 1st March - new block week 1
Squat
Bar x 10
70 x 5
90 x 5
100 x 9
100 x 9
Empty bar felt great. Lol. These got harder quickly. No sleeves and no belt tonight trying to stay tight without it. High reps make me sound like an old steam train. This wasn’t enough to kill me but I really knew I was working. Phew!!
Bench tempo 310 (3 sec down, 1 sec pause, explode)
Bar x 10
70 x 5 x 3 sets
These felt good
Bulgarians (holding dumbells)
20 x 8 x 2 sets
These are easier holding dumbells but they are still horrible!!
Db bench
25 x 8 x 2 sets
These were very easy.
Good first session of a new block. All
Felt good, hopefully not too much doms so I can do 2 more this week.
11 Likes
Just put a bit of duct tape on and get after it, mate!
*trust me but I’m not an engineer.
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It’s like you’re just trolling us.
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I’m back baby, with my weird rep numbers. Lol
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Nice to see you back to show us how things get done 
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Why lol
Nice work though man.
Because that’s what coach said
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So we’re blindly following coaches and their weird 9s now?
Lol kidding
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Wait till I start the 13’s 
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But mate,
1-5 reps for strength
10-12 reps for size
15+ reps for deep cuts
Nothing else counts. Stop wasting your gainzzz
4 Likes
Thursday 4th March
Pull ups
Amrap - 11
7
7
These were ok, could feel it in my lats.
Oh press
Bar x 10
40 x 5
60 x 4 x 3 sets
Moved ok but felt harder than I expected. Very out of practice with overheads!!
Chest supported Db row
20 x 8 x 2
Just a little quickie tonight… first one of those I have had in a while!!
10 Likes
Well you gotta ask the lady…
That’s how you rebuild, nice and easy, and the gainzz will come fast
3 Likes