Got in a short burpee session tonight. 100 burpees alternating between 1 and 2 pumps. Done in 15 mins. Good sweat on and good little pump.
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there’s some fucking nice deadlifting going on in here, great work mate
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Wednesday 5th October - week 2
Bench
Bar x 10
70 x 5
90 x 3
100 x 2
110 x 5 x 3 sets (242 lbs) RPE 8, 10, 10
110 x 5+ got to 4 and called it. One more would have buried me.
Repping 110 felt nice though.
Bent row
102.5 x 6 x 3 sets (226 lbs)
102.5 x 6+ managed 9 reps - Quality
Elbows really feeling the grip on these.
Seated BNP
55 x 8 x 3 sets
SS
Hammer curls
22.5 x 8 x 3 sets
Forearm pump was painful, left elbow starting to complain a bit too.
Good solid Wednesday night. Strong bench especially considering heavy dumbells on Monday and 150 push ups with the burpees last night. The rest was all just icing on the pumped up cake.
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Couple of gratuitous arm shots from today, partly because I know @TrainForPain love it, partly because I haven’t heard from @ChickenLittle for a while and I know a good flex usually gets her interested but mostly because let’s face it, we really only do all this to have good arms !!
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You’re damn right. Your arms look seriously big - what is going on??
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Apparently if you lift heavy shit and forget to train arms they secretly grow !!
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Seriously though I do think the heavy deadlifts, sandbag work and heavy pressing is really making them grow
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Highlights from tonight
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Popeye!
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Oooohhhh wheeee! Those things deserve a thread of their own!
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I bet it would (I wouldn’t know…). Nice work
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Burpees and ring rows tonight, 100 of each.
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By deduction, I must conclude that it must be the sandbag work, because heavy deads and pressing don’t do jack shit for me. Maybe the triceps a little.
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Have to agree here also. Well, not in the sense that a typical uses these exercises.
When I train with Super high frequency and super heavy constantly I always appear to look bigger and juicier.
Once a week with volume barely does anything for my arms with using direct arm work in conjunction. Boring.
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Yep I think frequency has helped a lot. When you look at the program I am essentially doing full boy 3 times a week and then add strongman stuff which is more full body and then heaps of push ups from the burpees. Hard and heavy for Frequency definitely helps me more than doing a bro split with high pump volume.
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Honestly I can’t stand the typical ‘bro’ style training. It bores me to death. Worse than that actually.
And don’t get me started on bodybuilding for the sake of standing of a stage Infront of other men.
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Looking insane, top work Simo!
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Friday 7th October - week 2
Squat
Bar x 10
70 x 5
90 x 3
110 x 3
120 x 5 x 4 sets (264 lbs) RPE 6, 6, 7, 7
No belt on these. Good deep reps but didn’t feel as strong as I want them to.
OH press
Bar x 10
40 x 5
67.5 x 6 x 2 sets RPE 8, 8
67.5 x 6+ managed 7 and then 1 extra with a little leg drive.
RDL
127.5 x 8 x 2 sets.
127.5 x 8+ added a few more and did 11
Pull ups
Decided to drop the pull ups tonight. They seem to aggravate my tricep/lat and with my cranky elbow decided to rest it a bit.
Otherwise it was a decent session.
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Strongman Saturday.
Sandbag carry and 5 burpees x 10 rounds (80kg - 176lbs)
@jdm135 has shamed me with his 100kg bag. I really need to find a bigger sandbag. LOL
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Ill be on solo babysitting duty most of tomorrow, but if i can get away with it I’ll try to toss the 200 around a bit more.
Will let you know if shame is warranted!
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