Monday 18th July - week 1
Deadlift
Bar x 10
70 x 5
110 x 3
140 x 2
Belt
155 x 4 x 3 sets - RPE 5, 5, 5
155 x 4 + got 10 great reps with a few left
Happy with these today. That 10 has to be a rep PR and a comfortable one too.
Tempo paused squat
70 x 5 x 3 sets
Really slow with a good pause. Knee was ok.
Db bench
35 x 8 x 3 sets
SS
Bench supported db row
30 x 8 x 3 sets
Great session tonight. Toot toot
Vids from last night and some ninja warrior
Love it!
Seriously. For that matter, why even have kids?
That ninja warrior place looks awesome man. The ones we’ve got near me pale in comparison. I want to do that ring swing thing so i can pretend it’s 1995 and i’m on Gladiators.
Yes I was channeling my inner wolf on that one. When my son (9 yrs) did them he just skipped a ring and went every second ring and it was effortless.
Mine are only now just getting to an age where they think about this stuff. Until now I have just been fun dad or funny dad. Now I am starting to become embarrassing dad and I am happy to embrace it.
We seriously just had this conversation at dinner last night where the kids were telling us parents are embarrassing. My wife and I, at the same time, were like “let me tell you about embarrassing!” It goes both ways, my dear, lovely little monsters.
Success!
It is nice to get the feedback. Like a positive review at work
Yep. I like it even more when I get the old ‘dad I hate you’ which is usually straight after I have done some tough parenting.
Yep. The feeling of “Nailed it”. Lol.
“Omg dad why”.
“Dad! You’re so embarrassing”.
“Dad! You can’t do that! It’s embarrassing!”
“I hate you so much right now”.
1 minute later…
Big hugs.
100 burpees - broken into 4 lots of 25 with 10 rows on the rings in between.
Wednesday 20th July - week 1
Bench
Bar x 10
70 x 5
90 x 3
95 x 5 x 3 sets (209 lbs) - RPE 5, 5, 5
95 x 5+ (209 lbs)got 13 reps with 2 in the tank
Bench was great tonight
Bent row
85 x 6 x 3 sets (187 lbs)
85 x 6+ (187 lbs) got 17 reps with a few ugly ones left
Seated BNP
52.5 x 8 x 3 sets (116 lbs)
SS
Hamer curl
15 x 8 x 3 sets
Great pump from this superset
Really good session tonight. Starting to feel really good again. Looks like I may be over my super squats flu.
Last nights action
Even some curl action at the end for @TrainForPain and check out those triceps. LOL
Are you competing, planning to compete, or just staying ready? Those paused reps look tough. Way tougher than necessary for bro glory!
Good question mate. I would say I am just staying ready. I do plan to compete later this year but dont have a specific comp or date booked in yet.
Did a little burpee session. It was an EMOM, start with 1 x 2 pump burpee, then 2 then 3 every minute you add 1 more until you can’t finish them before the end of a minute. I managed to het to 10 x 2 pump burpees. Total 55 x 2 pump burpees.
Looking good man!
Friday 22 July - week 1
Squat
Bar x 10
70 x 5
90 x 5 x 4 sets - RPE 0
Kept the rests short. A little discomfort but they felt easy.
OH press
60 x 6 x 2 sets - RPE 6, 7
60 x 10 with maybe 2 in the tank
These never feel easy but they moved just fine.
RDL
115 x 8 x 2 sets (no straps). RPE 5,
115 x 8+ (straps) stopped at 15
Pull ups
3 sets - 7, 7, 7
These feel a bit crap right now.
Good little Friday night session. Moved quickly tonight all done in 45 mins.