I have changed these mate. I didn’t know what the kids thing did ! Lol
Where do you rate the lockout on rep 3?
4 Likes
I see we are continuing the trend of posting our results in Simo’s log. Cool, cool.
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I choked on my coffee 
Shoulders looked absolutely jacked while doing those burpees
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I counted 3 sec of suck, so rate it a RPS 3. Try harder next time.
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Thanks for the kind words looks like bench press does build the shoulders after all! And glad I made you laugh we all need that right now.
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I missed my usually Friday deadlift session this week but Im not going to lose sleep over it.
Saturday was sandbag day again.
I did 11 runs, going every second minute. I lengthened it to approx 30m or 100ft this week.
After number 11, I rest about 2 mins then did one longer one at about 60m or 200ft.
Finished off with some push ups.
Great little quickie
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Monday 1st Nov
Squat
Bar x 10
70 x 5
90 x 3
110 x 2
130 x 4 x 5 sets RPE 7, 7, 7, 7, 7
Feeling heavy again. Didn’t try to go too heavy today.
Machine leg extension
Some weight, High reps
3 sets - 90kg - 20, 20, 20
Great leg pump
Flat Dumbell bench
32.5kg x 8 x 4 sets
Slow and deep, these felt good
Pull ups
3 x max
10, 8, 8
Left lat is still sore. I have definitely tweaked it at some point.
Melbourne is finally coming out of lockdown which meant I was back in the proper gym tonight. I was expecting it to be busy but it was almost empty. Felt good to be back.
11 Likes
It is a public holiday in Melbourne today. It is the Melbourne cup horse race so in true Aussie style you get a day off to have a bbq, some beers and watch the racing. Wifey has to work today so I get spend the day with the kids. It’s going to be 30c so today is definitely going to be an outside day.
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Rest day today so that means more burpees. Was supposed to do 70 but made it 71 to make up for the one I missed the other day. I still dislike these a lot!
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Burpees from tonight. Not perfect but not total shite either!!
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Wednesday
Deadlift - trap bar - high handles - no belt
Bar x 10
70 x 5
110 x 3
140 x 3
160 x 8 (352 lbs) RPE 7
160 x 8 RPE 7
160 x 8 RPE 7
160 x 13 - This is a volume PR but only because this exercise is new. Lol. I maybe had a few more but was starting to get an exertion headache so stopped. These were supposed to be 150kg but I realised afterwards that I missloaded.
I am quite liking these. Haven’t done them much before but they are much easier on my back. Higher reps were tough on the grip and forearms. Last set was haaaarrd!!
OH press
Bar x 10
40 x 5
60 x 4 (132 lbs) - RPE 7
60 x 4 RPE 7
60 x 4 RPE 7
60 x 4 RPE 7
60 x 7 reps, added a few for good luck.
These moved quite easy tonight.
Bench supported Db row
25 x 8 x 3 sets
Dips - BW +15kg
3 sets - 15, 15, 12
Very happy with these.
Great session tonight. Trap bar was different and fun. Even felt a little bit strong today. Quality
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Vids from tonight
https://www.instagram.com/p/CVz1LHxPEK2/?utm_medium=copy_link
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Friday 5th November
SSB squat
Bar x 10
70 x 5
90 x 8 x 3 sets.
Great quad pump. The pad on the bar aggravated my neck a little bit all good.
Bench press
Bar x 10
70 x 5
90 x 3
100 x 4 x 4 sets (220 lbs) RPE 9, 8, 9, 9
Traps were sore from deadlift on Wednesday. Really felt them when I was digging them into the bench. These were a little slow tonight. Didn’t feel like I had much push on me.
Pull ups
+10kg
3 x 5 sets
Good reps
Prowler - EMoM
10 laps
High handles one way and low handles back. There and back is 25m (80 ft)
I was toast after these. Soaked in sweat and breathing like a steam train.
Good session.
6 Likes
Sandbag Saturday again.
Same as last week.
11 runs with the 60kg at approximately 30m
Then one Longer run 60m
3 sets of push ups
45, 30, 30
Good little session had my son videoing and him and his friend cheering me on. Lol.
Jake had another go with the 15kg potting mix bag, and did pretty well.
https://www.instagram.com/p/CV6h0PFhyWH/?utm_medium=copy_link
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Glad your liking the trap bar, I think it’s pretty sweet
I am enjoying it but find it quite a hard starting position. I use a fair bit of legs when I deadlift but the high handles stop me sinking low into the lift. Hopefully some of this high rep work will carry over to deadlifts but I’m not worried if they don’t.
Got in some Sunday burpees today. Decided to go for that first 100 and dedicate them to @ChongLordUno
Ended up doing 110, partly because mentally I didn’t want to stop at 100 and it be a barrier and also because I lost count at 90 and didn’t know what day it was . Had a couple of shitty reps in there so did those reps again to make sure it was all proper.
Check out the video and the dedication to Luke at the end.
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Another good session
1 Like
Thanks Rob, how’s things going with you ?