Squat
Bar x 10
70 x 5
90 x 3
115 x 6 x 4 sets (253 lbs) RPE- 7, 7, 7, 7
Felt good so did a couple of extra reps on the last set (8 reps) and still had more in the tank.
Bench
Bar x 10
70 x 5
90 x 3
102.5 x 4 x 4 sets (226 lbs) RPE- 8, 9, 8, 9
A little slow but got all the reps. Third set was good. Did an extra rep on the last set.
Pull ups
BW+2.5 - 8 x 3 sets
Prowler + 100kg (added 25kg)
EMOM - 6 reps
The extra weight made these very interesting. Legs were pumped and burning. Close to throwing up.
Bar x 10
70 x 5
90 x 3
Sleeves and belt on
110 x 2
130 x 2
137.5 x 4 x 4 sets (303 lbs) RPE- 7, 8, 8, 8
First set felt great, second was solid, third was smooth and solid,
These felt heavy on my back but moved without a lot of effort. Quality
Bench-SS with pull aparts
Bar x 10
70 x 5
90 x 3
97.5 x 6 x 4 sets (215 lbs) RPE 8, 7, 8, 9
Left shoulder still a little pissy but otherwise ok. Decent volume.
Pull ups
BW+15kg - 4 sets - 5, 5, 5 5
Not pretty but got them done. Last couple of reps were halvies!!
Abs - feet to bar - some
Another good session. I don’t know what to say or think other than I am happy.
Mate I really think arms are one of those genetic gifts that some people have. When I was 17 and training, my best friend back then trained also and within a year he had proper biceps and my arms barely changed. My chest on the other hand thickened out loads and his stayed flat. I guess I was destined to have small arms and big boobs!!
I have a naturally tiny build. My wrists are basically like wires. Combine that with no direct arm training, and very little indirect arm training and 18 inch guns aren’t on the table.
I can definitely tell I trained yesterday. Lower back is a little stiff and hips are a little creaky too. I will get the massager gun on them tonight and see if I can loosen them up a bit.
I don’t know if i would say I rate them but they do a better job than I can do with my own hands. Still not as good as getting a proper remedial massage but who can afford one of those every week.
Do you find the benefit you have from one validates the price, Simo?
Scientifically speaking, it’s a short term paint relief through neuromodulation. Those are pretty unspecific (i.e. achievable through foam rollers). Does pretty much fuck all mechanically speaking (to influence your fascias on a mechanical level, you’d need about 950 kg of pressure).
However if it helps you squat deeper to penetrate the hip area with either tool before a session (which it absolutely can - just not the way most people imagine), it can have value.
My 2 cents no one asked for.
Lol it is amazing what a little bit of rehab work will do. In reality I only took 1 week off actual training back in January. It’s just the last training block was recovery work to give my old body a rest. The strength didn’t go away it was just dormant for a while.
Just had a look back in my training logs and the last time I deadlifted 162.5 for this many reps was back in April 2020 and the RPE’s were not this easy. Given this is only the first strength block after the rehab I am definitely in a good spot right now. Maybe its time to eye up when the next comp is…hmmmm
Sign me up for the Tiny Arms club. I have never tried hard enough to really have big arms, but I don’t think I would succeed anyway. What’s most strange about it is that - proportionally speaking - upper body pulling is possibly my best relative strength. I really feel that I should have 22 inchers by now, but life isn’t fair like that.
Squat
Bar x 10
70 x 5
90 x 3
110 x 2
117.5 x 6 x 4 sets (259 lbs) RPE 7, 7, 7 7
Good reps tonight. Did 8 reps for an extra 2 on the last set. Nice work.
Bench
Bar x 10
70 x 5
90 x 4
105 x 4 x 4 sets (231 lbs) RPE- 9, 8, 9, 9
First set was harder due to some nice pauses. Just bashed out the other sets.
Pull ups
BW+5kg - 8 x 3 sets
Ok but not easy
Prowler 100kg - EMOM
Managed 7 (one more than last week)
