Back in the gym! That’s awesome. Hope they stay open for good this time
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So next week is the final week of this block which is the deload. Most of you will know by now that for me that means I keep it pretty heavy and the volume drops off. Quite excited for squats and deadlifts this week. If it goes to plan should be some cheeky little deload PRs.
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Monday 21st June - week 5 - deload
Squat
Bar x 10
70 x 5
90 x 3
110 x 2
130 x 1
145 x 1
152.5 x 3 x 4 sets (336 lbs) RPE 8, 8, 8, 8
These were heavy but they didn’t feel too hard. Could have squeezed out more on the last set but kept to the plan and kept them strong. Huge volume PR and a rep PR pretty sure my best with this weight is a single set of 2 reps.
Bench
Bar x 10
70 x 5
90 x 3
100 x 1
105 x 5 x 3 sets (231 lbs) RPE 7, 7, 8
Shoulder was really pissed tonight. Cut one set off it is a deload after all!!!
Pull ups
BW +17.5
3 x 3 sets
Good session, moved some weight but volume was well down and nothing was too hard. Nothing beats a deload Squat PR. Quality
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Vid from tonight, sorry about the quality but phone shit itself!!
https://www.instagram.com/p/CQYVmbmgFfK/?utm_medium=copy_link
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Seeing as how you’re squatting, I’m glad it was just the phone
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At least this time, it’s true.
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I really think we need to find you another word besides ‘deload’.
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I’m not really feeling this colour co ordination with the red and black cupcake 
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I’m glad somebody said it. Looking like a beefy ninja with some shiny red cowboy boots or something.
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Lmao congratulations mate you win the internet today.
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OK so I don’t want to type this because my usually way of dealing with this type of thing is to ignore it and hope it goes away. But in the interest of being able to look back on this prep I will record it. My lower back started getting sore yesterday. Nothing feels out of wack but there is some decent muscle stiffness and soreness on one side. I put it down to either sitting too long at work or a good (bad) sneeze. It isn’t sore to the touch or hot, and stretching doesn’t seem to aggravate it but it is there constantly. I am planning to train tonight which will include some deadlift as per the program, but I will keep an eye on it and if there is any concern I will cut the deadlifts short.
The comp I am planning to do is the 8/9 August so after this week I have a 7 week prep.
I am going on a weeks vacation with the family on Friday. The plan is to keep next week as week 1 in the program but I will probably condense it into 2 training sessions while I am on holiday. Really hoping the back is just fatigue and nothing sinister. I guess time will tell.
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sending positive thoughts your way
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Lacrosse ball into the glutes, find the sore spot and use pressure for 30sec ish or until it dissipates…? (it reads similar to my dilemma - back sore but actually stemming from glutes). 2c and all given I’m no physio.
Hope the back isn’t a problem simo. Looking forward to seeing you kill the comp
You may well be right, I will give the glutes a bit of ball action after training tongiht.
Nothing to worry about yet mate, just a little old man fatigue !
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@Cyrrex he’s set this one up a treat!
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Is this in reference to the row challenge ?? Further to my excuse above I was planning on doing the row thing on Friday but now I am flying on that day so wont be in the gym. Maybe I can find one on holiday in the hotel gym!!