Congrats on the job change, it sounds like a good move 
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No training for me today. Took the motorbike to the track for some fun riding without worrying about losing my licence.
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Good to see you still putting in the work mate
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A bit late but congratulations on the new position mate.
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Only just stumbled across your log, late to the party but Hi from the Adelaide Hills in SA.
Wow Irish is back. How’s it all going mate?
Welcome along for the ride.
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Yeah really good, still in the army and still struggling with the iron haha
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Monday 19th April week 1
Squat
Bar x 10
70 x 5
90 x 3
Sleeves and belt
110 x 3
125 x 4 x 3 sets RPE 8, 8,
Felt good to try something heavier. Knees like the sleeves too!
Bench
Bar x 10
70 x 5
90 x 6 x 3 sets RPE 7, 7, 7
Left shoulder a little sore but I think that’s from the motorbike crash on the track at the weekend!! Otherwise these were solid.
Pull ups
BW+10kg 6 x 3 sets
First set was hard!!! Was prepared for the second set so it was better. Third set just got the last rep.
Abs
Feet to bar - some reps
Great first session tonight feeling really good. I weighed myself today and with the stress of work and not really eating properly I have lost 5kg since January !! Fk me time to start piggin out !!
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Congrats on the new gig @simo74 my man
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Good to hear you are still in and still fighting the iron too. You don’t know how much you made me smile by posting today. Thank you sir.
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Cheers Chong first day today and it was great. I already know this is going to be a good year.
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Decided to help the wife clear the fridge out for dinner tonight. That meant finishing off the left over pulled pork… hmm what to have with it. Oh we have eggs so added 4 fried eggs. And we have a avocado let’s throw that on. Add some bbq and some hot sauce. Yummy, sorry ate it too quick to take a photo.
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This is no joke! Good job!
Ugh and here am I feeling guilty for having eaten a salad from work 
Dude… a business brought a smoker to the station and made us dinner tonight. Pulled pork, hot links, chicken wings, baked beans, potato salad and broccoli salad. It was glorious and I have no guilt. I topped it off with a chocolate cupcake that had a 1 to 1 ratio of cake to frosting.
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Sounds bloody great. I really need to take my wife out for dinner and pick somewhere that does great BBQ.
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Wednesday 21st April - week 1
Deadlift
Bar x 10
70 x 5
110 x 3
130 x 3
Belt
150 x 4 x 3 sets (330 lbs) - RPE 6, 6, 5
Solid. A little more aggressive on the last set and it was easier !
Oh press
Bar x 10
40 x 5
57.5 x 4 x 3 sets (127 lbs) RPE 6, 6, 6
No shoulder pain this week. Reps weren’t hard.
Chest supported Db row
25 x 8 x 3 sets
SS
Db incline bench press
30 x 8 x 3 sets
Quite excited about doing incline Db bench in this block. They felt good.
Another good session for week 1. Now just got to keep riding this wave.
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You and @ChongLordUno are the ultimate hype men ! It’s so nice how you guys pop into other ppls logs to check in and give encouragement 
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Friday 23 April - week 1
Squat
Bar x 10
70 x 5
90 x 3
110 x 6 x 3 sets (243 lbs) RPE 5, 5, 6
Body felt good but very out of breath. I really don’t like reps !!
Bench
Bar x 10
70 x 5
90 x 3
100 x 4 x 3 sets (220 lbs) RPE 7, 8, 8
Not super quick but smooth and felt ok
Pull ups
BW 8 x 3 sets
First set got all 8 reps without a pause. That has to be a first in years!!! Only 7 before a pause on the second set. 6 on the last.
Prowler +75kg
EMOM - 10 mins
These sucked. Quad pump, ass pump and lungs on fire!! Quality.
Great session to end week one. Quality.
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Haven’t posted any vids for a while. Here are squats and bench from tonight.
https://www.instagram.com/p/COAXBH3AwOr/?igshid=1in8fz7yl06fw
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