Puny deadlifts are no match for simo!
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Indeed they are, mate. Indeed they are.
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Well that’s what my misses tells me 
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Fixed it for you.
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Wednesday 23rd March - week 3
Deadlift
Bar x 10
70 x 5
110 x 3
140 x 2
160 x 1
170 x 6 x 4 sets RPE 7, 7, 8, 9 (374 lbs)
Back, glutes everything pumped to hell. Quality
Oh press
Bar x 10
40 x 5
62.5 x 5 x 4 sets RPE 8, 8, 8, 8
My usual unbalanced shakey reps but got them done.
Bench supported db row
30 x 10 x 3 sets
I saw Laurence Shahlaei do these the other day and his back and traps are insane. These are now my favourite back exercise.
Dips +15kg
Max x 3 sets
Reps - 17, 13, 10
Solid reps, good upper body pump
What a great session. Deadlift was strong despite my posterior chain being sore as hell from the squat and Bulgarians on Monday. Everything else was just icing on a big strong cake.
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Deadlift vids from tonight
https://www.instagram.com/p/CbcUYxBLup0/?utm_medium=copy_link
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Vids on YT for those without IG or who want sound
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Dude you’re looking great. Looking at your starting entry you were 42 in 2017 so you are 47 now.
You look good for a fella 1/2 that. Big shoulders and wide back. No love handles.
Who wants 6 pack anyway
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Thanks mate I appreciate that. You are spot on I will be 48 this year so plenty of mileage on this body but still lots to go. Given my main focus is still getting stronger, abs have never been too much of a concern. LOL
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Then dude a touch of fluff is no great harm. You still look good.
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I’ve been wondering - do you warm up before the work sets? I’m thinking of heavily borrowing from your workouts til I adjust to my work schedule.
All my warm up weight sets are listed. So on Monday when I squat I do a number of warm ups before the top weight. After squats is Bulgarians which I don’t warm up for other than a couple of body weight reps to make sure the bench that I put my rear foot on is in right position.
Next is Dumbell bench press. I don’t warm up here I just go straight to the weight. I am already sweaty as hell from my squats so don’t feel the need. You could easily do just one quick light set before if you felt you needed it. Last is pull ups which I just go straight to.
You will be able to see on other days where I warm
Up because I list the empty bar reps and the weight going up. I only really warm up on the bar movements (squat, deadlift, oh press, SSB, bench)
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More conditioning work tonight. Same burpee session as Tuesday. Intervals 37 sec on 12 sec rest 20 rounds, 7 burpees per round. Total 140 burpees in just over 16 mins.
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Nice.
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Friday 25th March
SSB
Bar x 10
70 x 5
90 x 3
110 x 3 x 3 sets
Warm ups were not good, back tight, knee angry. Just did sets of 3 tonight.
Bench
Bar x 10
70 x 5
90 x 3
100 x 2
105 x 5 x 4 sets (231 lbs ) RPE 9, 9, 9, 9
Reps paused. Solid but the pauses made theM tougher. Happy with these though.
Pull ups +15kg
3 x 5 sets
Prowler
80kg - 11 runs
Good session tonight, I dropped the reps on squats but I call that fatigue management so it’s ok.
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Bench from tonight
https://www.instagram.com/tv/CbheoeHl03F/?utm_medium=copy_link
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I’m sure it’s been said before, but I think the art on the walls of your gym is rad.
Also, nice lifting, sir.
Strongman Saturday and today was a salute session to our very own Mythical Strength aka @T3hPwnisher
I know I have said thanks before but It doesn’t hurt to do it again and to recognise you for the work you put in to both your blog and the information and advice you share on this forum. So thank you Pwn, thanks for advice, thanks for making me smile, thanks for leading the way with your work ethic and consistency, thank you for making me think differently about training and trying things I probably never would have. I hope you enjoy the video, or at least the shout out intro and then the last 5 mins because let’s face it that’s what everyone watches to see the suffering.
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The superman shirt dude.
You’re Super Simo!
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