I love this . I really really do. Dude - you are rocking it.
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Only thing rocking was me under that bar with my dodgy knee 
. Thankyou though Carl I really appreciate the support. It means a lot coming from someone who knows about hard work.
I did read about it in the early 2000’s. Seemed like it as over rated lol
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Yes its funny, I remember this book and another one about big arms from Flex magazine back in the early 90’s. Seemed like it was a lot of hype at the time. Around the same time as things like 6 minute abs. But ultimately it is just an old school full body routine that required you to work really hard. If you are able to work hard enough and eat enough, it will work. I guess that is true of nearly all programs.
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Basically an abbreviated routine man. It’s not too similar to something you’d pull from the Brawn books in a lot of ways.
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Few recovery burpees and squats today.
10 burpees, 2 squats then 9 burpees 2 squats…… all
The way down to 1 burpee 2 squats. Total 55 burpees and 20 squats. Enough to get some blood and help with recovery.
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Friday 27th May - SS W5.3
Seated BNP
62.5 x 10 x 3 sets (138 lbs) - 9, 9, 9
Sore but strong tonight - 2 extra reps - very happy
Bench
100 x 10 x 3 sets (220 lbs) - 9, 9, 9
Pretty happy with 3 sets of 9 at 100kg.
Bent over row
90 x 15 x 2 sets (198 lbs) - 15, 15
Barbel curl
47.5 x 10 x 2 sets (105 lbs) - 10, 10
Squat
Bar x 10
70 x 5
90 x 3
130 x 20 (286 lbs) - 16 rest 5 - total 21
Legs were extremely sore all day. Not just the muscles, even my bones were hurting. These was a horrible set.
Dumbell pullover
32.5 x 20 - 20
SLDL
130 x 15 (286 lbs) - 15
Dumbell pull over
32.5 x 20 -
Abs - some
In terms of hard work even when you feel totally trashed, tonight was the best session yet. This was hard hard hard. Felt good to get this done. One week to go
It dawned on me as I was training tonight. You know when you were a young bloke and first went to the gym and there was always an old guy who was a unit and only seemed to do old school barbel lifts. Well I have become that old guy.
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And thinking “there is no way I could do that!”
Dude - you’re killing it. You need to lend a copy of your SS book out to these kids. It’s would also be a public service.
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Super sore squats from tonight
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Mate one of the kids talks to me a little (when I am not puffing like a train or looking grumpy).
He is a good kid and trains quite hard, but after my squats today (5 mins after when I no longer looked sick) he came over and just said, ‘you’re crazy’. I just smiled and said ‘yep’.
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Forgot to add I weighted myself again tonight and was 93.8kg (207 lbs). A little up from last week and I expect this to jump up tomorrow. I always seem to be a little lighter just after training and then when I rehydrate and eat my weights goes up about 1-2kg.
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You’re at the home stretch super simo! Keep crushing it!
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Thanks Tim, just 3 more to go. This as you already know has been a real roller coaster of mind games. Genuinely thought I wouldn’t finish this at numerous points in the last 5 weeks. Now I am just focused on coping with the pain and getting it finished.
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Sandbag and burpees todays. Did pick ups with the 80kg bag followed by 10 burpees. Total 10 rounds. Was really sore going in but after the first round the soreness and was less and energy levels lifted. Had a really good session.
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Weighed in again tonight and was a little better hydrated than yesterday. 95kg - 209lbs today. New weight PR for me.
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The soreness at the end of week 5 is next level. Had a bad night sleep last night because no matter what position I tried to lie in it was painful !! So happy that there are no squats today.
Just got in 50 burpees today, to make sure I got some movement. Also went for a walk with the misses down by the beach. Still sore AF, but hot bath and a good sleep and I should be good for SS tomorrow.
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Monday 30th May - SS - W6.1
Seated BNP
62.5 x 10 x 3 sets (138 lbs) - 8, 8, 8
Shoulders did not want to work tonight. Soreness is next level for sure.
Bench
100 x 10 x 3 sets (220 lbs) - 9, 9, 8
Sore sore sore
Bent over row
90 x 15 x 2 sets (198 lbs) - 15, 12
Back was a bit tight.
Barbel curl
47.5 x 10 x 2 sets (105 lbs) - 10, 10
Big arm pump
Squat
Bar x 10
70 x 5
90 x 3
110 x 2
130 x 20 (286 lbs) - 11 rest 9
Worst showing with this weight but I am not unhappy. Next level sore all through my hips knees and legs for the last two days. I knew tonight was going to be an uphill struggle. The second 9 felt better than the first 11. Probably should have warmed up more.
Hips, back and even obliques were so sore after this set.
Dumbell pullover
32.5 x 20 - 20
SLDL
130 x 15 (286 lbs) - 15
Damn by butt is sore
Dumbell pull over
32.5 x 20 - 20
Abs - some
Not the best night in terms of results. 11 + 9 does definitely not equal 20. But I am just moving forward and doing what I can.
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Had a terrible nights sleep last night. Didn’t finish eating till late and had some family issues last night that left me a more than a little stressed. Was stressed going into the gym but dont think that effected the training any more than the body pain did. Was getting some crazy heart burn chest pains, so didn’t even go to bed till after midnight. Up before 6 for work this morning and feeling like a sack of turd. Will try and eat my way out of a hole today and do some light movement later to free up my hips a bit.
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Brutal work man
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