Happy Birthday Simo!
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Happy Super Simo Birthday!
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Happy Birthday!
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Happy Birthday mate
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Thankyou all for the birthday wishes, Had a good night last night, 1 kid had tennis and 2 kids had karate sparring class. After that we had a nice family dinner and then some yummy birthday brownies. Going out for dinner with the wife at the weekend to celebrate like an adult.
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'like an adult".
I hope you booked a baby sitter, preferably not at home. Hahaha.
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Deload this week, which means next week I am going to start a new block. I am continuing with the current strength block layout with Deadlift on a Monday, Bench Wednesday and Squats on Friday.
My squats are a write off right now, hips still bugging me, legs still sore, only positive is my knees are feeling pretty good.
I have decided that for the next training block I will add Bulgarians (rear foot elevated split squats) to my Monday session as a single leg accessory. Historically I have done my best squats whilst doing bulgarians and I am hoping they will help fix my leg problems. Even if they dont they are a tough exercise so they wont make me any weaker.
I have decided that I would like to be able to split squat 100kg for reps. Seems like a pretty tough but doable target for me, and its always nice to have a goal to work towards.
So bring on the misery and doms that come with split squats and excitement of chasing down a another seemingly pointless strength goal.
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Thursday 18th August - deload
Bench - heavy double
Bar x 10
70 x 5
90 x 3
100 x 2
110 x 2
115 x 2
120 x 2 (264 lbs) - second rep was slow.
Wasn’t feeling my strongest but these were ok. I will call this a new age PR 
Bent over Row
100 x 6 x 3 sets (220 lbs)
Hammer curls SS Machine preacher
4 sets 30 sec rest between each super set.
Big big arm pump.
Nice deload session
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Monday 22 August - new strength block week 1
Deadlift
Bar x 10
70 x 5
110 x 3
140 x 2 mixed grip
160 x 4 x 3 sets - add belt - RPE 5, 5, 5
160 x 4+ managed 8 reps, had a few more in me strength wise But got my breathing wrong and felt like I was going to black out at 8 reps so stopped there.
Bulgarians
60 x 6 x 3 sets
Been a long while since I last did these so they get a little wobbly. Legs are going to be sore tomorrow
Db bench
40 x 8 x 3 sets
SS
Db bench supported row
32.5 x 8 x 3 sets
Abs
Good session tonight. Deadlift wasn’t amazing but wasn’t totally rubbish either. Bulgarians felt ok especially given how long it has been since I did them. Big pump from the bench and rows. Happy but sore. Leg doms started before I left the gym.
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“Leg doms started before I left the gym.”
Oh yeah. Thats a heavy BSS, and you’re aiming at a 225 BSS for reps now?
Crazy.
They are truly a strangely horrible exercise. Its the most direct route to DOMS and i have no idea why.
Im back to doing mine unweighted now.
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Yes thats right mate 100kg or 220lbs for reps. I haven’t done these is for over a year so was fully expecting the cramping and doms last night and they did nor disappoint. This block progresses up to 77.5 for reps so it is going to take a fair while to get to 100. Hopefully can hit it before the end of the year.
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Yes thats right mate I have set myself a goal of 100kg or 220lbs for reps. I haven’t done these is for over a year so I was fully expecting the cramping and doms last night and they did nor disappoint. This block progresses up to 77.5 for reps so it is going to take a fair while to get to 100. Hopefully can hit it before the end of the year.
I also have no idea why these seem to cause pain more than any other exercise. I am guessing the single leg element causes us to use stabilisation muscles that get to hide behind bigger muscles when we squat.
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Are you using dumbbells for the BSS, or a barbell?
I used to do a ton of them way back during the lockdowns. The DOMS was always awful, lol. I should probably work them back in some time.
I have used both in the past but for this round I am using a barbell. I find using the dumbells is easier to balance and it really works my grip hard. But using a barbell is harder for me so that’s my weapon of choice for now.
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Got in a little burpee session tonight. Legs and butt were so sore from the bulgarians yesterday so decided to keep the number of reps low but to increase the pumps to make it worthwhile.
Went with a 10 down to 1 countdown. So a 10 pump followed by a 9 the an 8 all the way down to a 1 pump. Repeated this 5 times for 50 burpees and 275 pumps.
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My guess would be that it’s the isolated nature of the exercise. You can dig much deeper into those specific fibres with a BSS because there’s no other muscles to shift the strain to.
Another possible factor could be that, because of the one legged nature of the movement, the muscle is working from a more stretched position at the bottom position than it would be for a bipedal squat.
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That is a very thought out and almost scientific response. I was thinking it had something to do with the fact that they were invented by the devil. LOL
The doms today (2 days after) is seriously next level. Took me 3 mins to get my socks on this morning and sitting on the toilet was like torture.
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Haha. Not the devil. Just a Kent of a mate.
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Thing is this stupid kunce did it to himself !!
And now after all the push ups yesterday I have solid chest and tricep doms to go with my fked lower body.
Bench later tonight is going to be real fun……not!
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