Lol it actually wasn’t too bad other than not being able to see by the end because there was so much sweat in my eyes 
You’re sessions really look like the perfect combination of carefully calculated and bad arse. I like it
Thanks mate means a lot coming from someone as hench as you.
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I thought this was just me. I sweat like puncture water balloon. It’s embarrassing.
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Wednesday 30th March - week 4
Deadlift
Bar x 10
70 x 5
110 x 3
140 x 2
160 x 1
180 x 5 (396 lbs) RPE 8
180 x 5 RPE 9
180 x 4 RPE 9.5 (maybe 1 more with a big hitch)
180 x 3 RPE 9.5
Very happy with that. Legs, glutes and back were fried from Mondays squats. This is a volume PR with this weight. Long hold on the last rep and then slammed that bar down. Glutes were hurting so bad after these.
Oh press
Bar x 10
40 x 5
62.5 x 6 x 4 sets (138 lbs) RPE 8, 8, 8, 9
Back was pretty fatigued from deadlift which impacted power a little bit here. Press still Moved ok though.
Bench supported db row
30 x 8 x 4 sets
Dips +20kg
Max x 3 sets
Reps - 15, 12, 10
Was a little nervous coming into this session. Legs and glutes were so tight I was worried they would effect deadlift or I would pull something. But I got through it unscathed and came out stronger. Good session.
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Deadlift vids from tonight
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More burpee conditioning tonight. Same tempo session as Tuesday. 140 burpees.
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Friday 1st April - week 4
SSB
Bar x 10
70 x 5
90 x 5 x 3 sets
Back and knee were very unhappy, just did a few reps to move some blood around and warm up. These weren’t hard but I didn’t want them to be.
Bench
Bar x 10
70 x 5
90 x 3
100 x 2
110 x 5 x 4 sets (242 lbs) RPE 8, 9, 9, 9
Very very happy with these tonight. This is a deff volume PR at this weight.
Pull ups EMOM
5 x 5 sets
Prowler
80kg - 11 runs
Who doesn’t love a Friday night at the gym, especially when it’s the last week of a block and it’s bench night. Seriously happy with bench tonight, good pauses on the first three sets and still 5 solid reps on the last set. Quality
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Bench from tonight . Damn happy with these.
https://www.instagram.com/p/CbzasigLTsa/?utm_medium=copy_link
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Strong, solid, smooth. Nice work, mate!
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I was looking at your weights and thinking “damn, he and I are about neck on neck on the big lifts”
… and then saw you rep 242 for multiple sets on bench. You win.
Nice work!
Lol I only win against myself mate just like you are wining against yourself right now.
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Thanks @SvenG seems like hard work is paying off. Just got to keep on grinding away.
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The importance of this attitude and statement cannot be overstated.
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Sandbag and burpee workout today. Did an EMOM session, 1 bag pick up and 5 burpees every minute for 20 minutes. This format worked really well, had about 15-20 sec rest each round which was enough to suck in some air and try to get the heart rate down. Was soaked in sweat after this one and puffing like an old steam train.
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Leaving this here for @Cyrrex burpees make your calves grow
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Nah, your calves were dead sexy already.
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More conditioning today with a 20 min burpee challenge workout. 1 x 4 pump burpee followed by 1 jumping Jack followed by 1 lunge on each leg. As many as possible in 20 mins. I managed 82 reps and was totally spent by the end.
Video for anyone who wants to see me suffering
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Summary of this bock and the way forward.
So last week was the final week of this strength block with just the deload week to go this week. This deload I will actually reduce both volume and weight and give the body a little recovery time, rather than my usual heavy deload.
My strength has been progressing very well and this is despite adding in the conditioning work and the sandbag work (well I guess that’s conditioning too really, at least that is what I think @T3hPwnisher would say).
Squat
Hit a solid 4 sets of 4 at 150kg in week 3. This was a rep PR at this weight and a few reps more than my best squatting in August last year.
Deadlift
Hit 170kg for 4 set of 6 in week 3 and then 180kg for 5,5,4,3, in week 4. Again this is rep PR territory and deadlifts have felt the best they have ever felt.
Bench
This was the biggest surprise of the lot. Hit 110kg for 4 sets of 5, with some of the best looking reps at this weight ever. Even with all the push ups I am doing with the burpees my bench strength has continued to progress.
On top of this the burpees have continued to get better, notice I didn’t say easier, but I am getting more used to them and the movement itself is becoming easier to do and my body is moving better and better.
Sandbag work has also progressed with me moving to the heavier 80kg bag and smashing, carry’s, lift to shoulder and a horrible Tower and valley squat session.
So all in all things are going pretty well for me right now. We have had the in-laws staying for 5 weeks (they leave in 2 days, not that I am counting). So even with the added home stress and being out of my normal routine I still managed to make it all work.
Having said all that good stuff I am feeling a little beat up, especially in the hips and lower back. So its time to change things a little. After this deload I am going to switch to a hypertrophy based program for a little while. Eat a little more food and see if I can squeeze a little more muscle onto this old skeleton.
Anyway enough babbling from me, more about the next training block later in the week.
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Consistent, quality work here mate, nice on the PR’s. Gotta love it when lower focused lifts bring PR’s to the party. Programming proving to be solid and trending in the right direction.
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