It is really cool to see the kind of feedback and thought that goes into longterm programming.
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It helps when you have worked with the same person for 4 years and we have every session recorded in a big google sheets. Easy to look back and see what worked and what didn’t. Following a very similar training plan and making small tweaks is also helpful. You will see if you look back that most of my sessions follow a similar plan. Everyone wants to change programs looking for the next best program or quicker gainz or they talk about hitting a plateau because they are not getting the results they want. But in truth most of their problems are not the program. I have been slowly squeezing the orange for a long time and it is still giving me juice.
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Yes but it didn’t stop me thinking it might work this time…LOL
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Everything is worth trying once 
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Christmas party an the neighbours house last night. Fun night,managed to keep it tidy and only have a couple of drinks but went to bed later than I would on a work night. Think they partied on to 3am, so glad I didn’t stay for the end.
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How good are neighbourhood parties. Always messier and later than anything in public. Hahaha
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Friday 23 December - volume week 6
Squat
Bar x 10
60 x 5
80 x 3
Knee sleeves on
100 x 2
120 x 2
Belt on
140 x 4
140 x 5
140 x 5
Leg and hip pain was horrible. Should have been more recovery after an extra day off but Fk no. 6 weeks is deff too long for me.
RDL
145 x 3 sets
5, 5, 5
These were good. Posterior chain really feeling it.
Leg ext - drop set
65 x 15
50 x 10
40 x 12
20 x 12
Leg curls
42 x 12 x 3 sets - 12, 12, 10
Finished off our some physio exercises.
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Physio worked on my tricep tendon on Tuesday and this is what it looks like now. Ouch
Good leg pump tonight
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Physio said it was ok for me to use the sandbag so that’s what I did.
100KG (220 lbs) bag - pick up and carry - 5 reps
I managed to pick the bag up length ways today and get it past my legs into my lap. Being aggressive with the pick helped this a lot. The bag is quite floppy as it is not full and this just makes it harder to handle.
I was channeling @Koestrizer @littlesleeper and @jdm135 to get through this one. Thanks for lending me the motivation guys.
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Does the physio know how heavy that sucker is?
Great job. Ill try to channel you Saturday in return. (Its still friday here).
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Todays session
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I didn’t exactly tell him how heavy it was. I gave him log clean and press or sandbag as options. He said absolutely no way to the log and only asked if the sandbag had handles.
When I told him no I just pick it up and bear hug it he said that would be ok. 
My elbow did light up a bit after rep 4 so I just did one more and called it a day.
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Strong work mate! I definitely see you in the strongman gsme in the near future!
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That may be the best compliment I have had all year. Merry Christmas mate.
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Well earned, mate. Merry christmas to you and yours.
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Going to get in early seeing as we are from the future down here and wish everyone a very Merry Christmas.
To all of you who read, like and comment on my log. Thankyou for your interest, conversation, support, motivation, occasional applause, humour and friendship. You have all helped me in ways you will most likely never know.
Hope you all have a great festive season and that Santa brings you the best gift of all….Gainz.
Merry Christmas 
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Monday 26th December - deload
Deadlift
Bar x 10
60 x 5
100 x 3
120 x 2
Straps on
140 x 2
EMOM - 10 mins
Used straps just to keep my elbow happier.
Lever squat
40 x 13
80 x 8
80 x 8
80 x 8
These felt great. Really like the path the machine takes, really able to push hard with the legs from the bottom
Dumbell bench
30 x 5
35 x 5
40 x 5
Left it at that to give my arm and left shoulder some rest. All easy reps
Lat pull downs
Some reps
No plan for todays session. Just wanted to work off some of my Xmas dinner and move some blood around.
The geared powerlifting crew were training bench today. Something very unsettling watching someone bench 300+KG even if it is in a shirt and to a board.
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You’re in the right gym though. Motivation i imagine.
Merry Christmas/Happy Holidays Simo!
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Back at the physio today. Did some needling in the elbow / forearm and then went through some new exercises for me to do. Will not go back and see him for 2 weeks. Off on holiday tomorrow so will not be doing much training. Taking a couple of small dumbells and a band with me so I can keep doing my rehab work.
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