so did I when I wrote it, I love those movies.
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Wednesday 7 September - week 3
Bench
Bar x 10
70 x 5
90 x 3
100 x 2
107.5 x 5 x 3 sets RPE 8, 8, 8
107.5 x 5+ managed 7 solid reps with 1-2 left.
Came into this one proper sore from Dumbell bench on Monday and lots of push ups and burpees on Tuesday. These felt surprisingly strong, must be the @kleinhound effect.
Bulgarians -
40 x 6 x 3 sets
I missed these on Monday because legs were cactus. They were still bad today so just did them lighter and kept the rests short to pump the legs. They deff did the job.
Row
97.5 x 6 x 3 sets -
97.5 x 6+ managed 10 and Fkn happy with that
Crazy lower back pump after the Bulgarians made these tough but still felt strong.
Seated BNP
57.5 x 8 x 3 sets
SS
Hammer curls
25 x 8 x 3 sets
All solid as a rock.
Absolutely bloody brilliant training session. Went in feeling sore and fatigued and then just felt Fkn strong all the way through. 48 must be the new 30. Quality
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Love it! Nice work in here, as usual.
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It is not often I blow my own trumpet but today I feel like the whole brass section. Thanks for the support mate. You are always first to like stuff and read my same same boring posts. I appreciate it brother.
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Highlights of tonight’s session
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I’ve noticed better- than-expected performance with sore hamstrings. It’s like the DOMS creates extra stability and functional tension that suddenly propels you past your usual performance.
Last weekend I had minor soreness in my legs from Thursday’s squats. I thought it might hurt my deadlifts, but nope. I did squats to warm up and picked up 520… twice. There’s something to a little soreness going into a workout.
And we all know you’ll never miss a session for something other than family. Soreness be damned; the lifting of weights must continue!
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I will find out if that is true when i squat sore tonight
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Friday 9 September - week 3
Squat
Bar x 10
70 x 5
90 x 3
110 x 2
Belt and sleeves tonight
130 x 4 x 4 sets(286lbs) RPE sore LOL
Decided to start using the belt again. Haven’t really used it since before super squats. Legs still had some doms. Didn’t love these.
OH press
Bar x 10
40 x 5
60 x 2
70 x 6 x154lbs)
70 x 5 - got the breathing wrong and started seeing stars
70 x 5 strict then added one with leg drive.
Happy with these overhead is slowly improving
RDL
127.5 x 8 x 2 sets (281 lbs)
127.5 x 10
Fried after these.
Pull ups - 3 sets
5 5 5
Another solid session. Body was feeling very beat up tonight.
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You know, I used to just decide to wear a belt for an entire training block, or not wear one for an entire block. No rhyme or reason, but I’d stick to that decision for the whole block. Since the two painful back tweaks this past winter, I’ve kind of gone with a belt as the default, whether it helps or not.
I used to wear sleeves when I squatted, then didn’t for maybe two years. Just a few weeks ago I started wearing them again, for no reason at all. But they feel good, so I might stick with them. My knees are fine; the sleeves just feel nice.
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RPE sore.
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A little sandbag and burpees today.
Sandbag to shoulder followed by 1 - 10 burpee ladder
Total sandbag to shoulder 10, total burpees 55
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Monday 12 Sept - week 4
Deadlift
Bar x 10
70 x 5
110 x 3
140 x 2
Belt on
160 x 1
175 x 4 x 3 sets (385 lbs) RPE 7, 7, 8
175 x 5 reps - long hold on last rep
Feeling pretty darn good tonight. Lower back was pumped to hell after though
Bulgarians
60 x 6
70 x 6
75 x 4
Have I ever mentioned how much I hate these. Lost balance on the last rep and nearly fell over.
Dumbell bench
47.5 x 5 x 4 sets (105 lbs). Got 6 reps on the last set.
SS
Db bench supported rows
35 x 6 x 4 sets
For the bench I never count the first rep when you are laying down with the weights. Heaviest dumbells in over 20 years. Fkn Quality
A very good Monday night. I am a happy old man.
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Tonight’s action
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This is going places.
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Thanks mate. It was going up but then quickly coming down 
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Nice deadlifting, sir.
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Thanks mate. It feels like it is slowly moving in the right direction.
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Wednesday 14th Sept - week 4
Bench
Bar x 10
70 x 5
90 x 3
100 x 1
110 x 5 x 3 sets (242 lbs) - RPE 8, 9, 10
110 x 5. Just 5 on the last set and with no pauses.
First three sets were all paused and felt goooooood.
Bent row
100 x 6 x 3 sets (220 lbs)
100 x 6+. Managed 8 reps with a few in the tank.
Rowing more than most people in my gym squat feels good.
Seated BNP
60 x 8
60 x 7
60 x 6
SS
Hammer curl
27.5 x 8 x 3 sets
This was tough tough tough but but what a pump. A lot of swing in those hammer curls but they did a great job of blowing up the forearms.
Big big Wednesday night. Feeling like I am moving some proper weight on the bench and rows now.
Forearm picture just so I can dominate
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This guy was all I could think of when I saw that picture, mate:
Lookin’ good!
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Thanks mate. I just wish my biceps would grow too.
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