Happy birthday! Way bigger day than a training day.
I went ice skating for the first time last winter; I’ve lived cold places but never done that for some reason. My kids did way better than me. I can’t say I stayed on my feet the whole time, so you win again.
2 of my kids roller skate so they did great. My eldest doesn’t skate so she struggled a bit but we held hands and wobbled round together. She did alright by the end.
That’s the best - then you can pretend you’re just helping her and you’re not actually struggling yourself.
When I went, after all us old fools fell and wobbled for half an hour, some high school girl came out and started doing like Olympic figure skating moves in the middle of the place just to make sure we knew what it was supposed to look like.
Still have a cold. Did 100 burpees on Tuesday evening to try and sweat it out a little. They were horrible.
Wednesday 6th July - week 4
Bench
Bar x 10
70 x 5
90 x 3
100 x 1
105 x 5 x 3 sets (231 lbs) RPE 7,
105 x 5+. Got 8 reps with probably 2 grinders left.
Great bench tonight. In fact I am going to say best bench ever.
Bent row
97.5 x 6 x 3 sets (215 lbs)
97.5 x 6+. Got 10 reps
These must be the heaviest rows I have ever done.
Seated BTN press
57.5 x 8 x 3 sets
SS
Hamer curls
22.5 x 8 x 3 sets
These were tough. Big upper body pump.
Bloody great session tonight. Take that cold and Fk off.
Best day ever!
Jealous! Nice work.
Sets from tonight
Still fighting the cold so just did 100 burpees to work up a sweat tonight.
Loved this book. Like a 1960s Dan John.
Second podcast with Joe Hotai released today. This one we talk a lot about super squats.
Mentions in here for @T3hPwnisher @wiseman83 and @tlgains.
I don’t get on YouTube frequently but started following Joe about a month ago after you mentioned him on Pwn’s log. Great stuff over there.
Will give the podcast a listen tomorrow
This is phenomenal Simo, thank you for sharing this podcast that you made with Joe. It made me chuckle when you started talking about how your clothes were super tight at work. It reminds me of when I went to the movies on the last week of Super Squats to watch The Batman with my dad. I absolutely hated how my clothes fit on me, they were practically glued to me and to top it off my belt was wayyy too small for my waist.
Btw you’re going to love Keys to Progress, now that I think about it you were pretty nuts for doing some form of conditioning while running Super Squats. What’s funny is that the Super Squats template is also in keys to progress and the book also advocates running along with training. Makes me wonder what kind of nutcase out there is running Super Squats and running 2-3 times a week.
Oh yeah I almost forgot…… SUPER SIMO!!!
Thanks Tim I have always been a bit special
A bit?
You’re off ya head.
Just hit play on the podcast.
Definitely going to give this one a listen brother man 
.
You set a mean standard
I’ll be honest, i stopped listening to the podcast when it went off Spotify. I’ll definitely check this one out though.
Friday 8 July - week 4
Squat
Bar x 10
70 x 5
90 x 3
Sleeves
110 x 2
Belt
130 x 2
140 x 3
145 x 1
Knees were horrible. Just did 1 rep at 145 and it was t terrible but it hurt.
OH press
67.5 x 6 x 3 sets
These are getting harder but still happy with them. Neck has been a bit jacked up all week and it didn’t love these.
RDL
122.5 x 8 x 3 sets (259 lbs)
Forgot my straps tonight so did these mix grip. Grip was solid, no issues.
Pull ups
3 sets of 8. Pretty happy with my poverty pull ups.
Wasn’t the best session today. Squats are just bad right now. Over head was good and the rest was just work.
I must have missed it the first time; I didn’t realize you were doing podcasts. I’ll check this out!
That sucks about your knees. Are they getting worse or just not improving?
Finally got a chance to listen to it all. Appreciate the shout outs and loved listening to your experience. You’re leading the charge dude!