I admit defeat to the old guy crew, seriously well done mate.
I figure I kill enough of my brain cells with beer.
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Like I said on IG mate. We will call this a draw and all do better next year.
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Monday 3rd January -week 1
Squat
Bar x 10
70 x 5
90 x 3
110 x 2
130 x 1
135 x 4 x 3 sets (297 lbs) RPE 6, 7, 7
Right knee a little cranky and legs still a little sore. But all good depth and moved well.
Leg ext
135 x 20 x 3 sets
Sick pump
Dumbell bench
35 x 8 x 4 sets
Smooth and easy, up and down, up and down.
Pull ups
Max x 3 sets
14, 8, 8
Managed to get 10 straight without stopping on the first set. Very happy with that.
Good little start to a new block and the new year. Everything moved nicely.
8 Likes
Vids from tonight - first glimpse of the red shoes for the year 
https://www.instagram.com/p/CYQ0rVirEe_/?utm_medium=copy_link
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So happy with the new title btw.
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Some more conditioning work today which of course means burpees.
Todays session I called. What one hand gives the other hand takes away.
Session was:
50 x 1 pump
40 x 2 pump
30 x 3 pump
20 x 4 pump
10 x 5 pump
The reps do down each set but the push ups increase. Your mind expects it to be easier with less reps but the push ups take that away.
https://www.instagram.com/p/CYTMvEhLVNF/?utm_medium=copy_link
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Humble brag !
So either my wife has shrunk my shirt, I have eaten too much crap over the festive period, the gym work is doing it’s job or all the extra push ups from the burpees has made me swell up.
My work shirt is unusual tight today. Whilst I don’t mind a little tightness, today I am frightened I am going to rip a sleeve off or a button is going to fire off and take someone’s eye out.
14 Likes
I’ve done 0 burpees but nearly 400 pushups over the last 4 days after doing approximately 4 over the previous 400 days, can confirm chest and delts are exploding.
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Nice squats!
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Wednesday 5th January - week 1
Deadlift
Bar x 10
70 x 5
110 x 3
145 x 6 x 4 sets (319 lbs) RPE 5, 5, 5, 5
Worked on making these fast. Felt pretty good.
Oh press
Bar x 10
40 x 5
60 x 4 x 4 sets (132 lbs) RPE 6, 7, 7, 7
Smooth reps.
Dumbell supported row
30 x 8 x 3 sets
Dips BW
Max - 3 sets
Reps - 25, 18, 14.
Chest was on fire !!
Good session. Feeling strong today.
9 Likes
Vids from tonight
https://www.instagram.com/p/CYV-jYlrz_t/?utm_medium=copy_link
2 Likes
I have seen you recommend this many times and always planned to read but never got round to it. So after seeing this today I went online and ordered the kindle book. I will start reading this tonight and already excited. (Doesn’t take much these days) 
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You’re gonna love it dude! It’s a breath of fresh air.
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Got is a 20 min conditioning session today. Body is starting to get used to having to move a little quicker. I won’t say I like it and for me this type of work still sucks, but I am deff getting more used to it.
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Burpees?
Of course mate
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Got my booster jab done this morning. Not expecting too much in terms of side effects (at least I didn’t on the other 2 jabs). Going to train tonight as per the plan.
Don’t write too soon
I did think that as I typed it, but I can’t control it either way so don’t really care
1 Like