Monday 30th Jan week 3
Squat
Bar x 10
60 x 5
80 x 3
Sleeves on
100 x 2
120 x 2
Belt on to practice
140 x 4 x 4 sets (308 lbs) - RPE 8, 7, 9, 8
Right knee burning a little. Otherwise OK
Belt squat
80 x 10 x 3 sets
Crazy pump after these.
Db bench
45 x 6 x 4 sets (99 lbs)
SS
Dumbell row
45 x 8 x 4 sets
Wrapped and strapped for these. Press was hard but solid. Rows were ok.
Good session
Slam ball to shoulder, alternating shoulders.
30 reps for time. 55KG (121lbs) slam ball.
Finished in under 10 mins. Good little lung burner.
Tonight’s session
Wednesday 1 Feb - week 3
Deadlift
Bar x 10
60 x 5
100 x 3
140 x 2
Straps on for the working sets, no belt
150 x 6 x 4 sets -(330 lbs) RPE 5, 5, 4, 6
Lower body was tight which slowed down tbr explosiveness’s a little but these still felt like cardio.
Db overhead press
30 x 7. LOL all over the place, no balance or control
30 x 8. Better this set
30 x 7 a bit wobbly again
Still feeling weak as piss on these .
Pull ups
3 sets
3; 3,
HSGHP
Bar x 10
60 x 5
80 x 5 x 3 sets (176 lbs)
Starting to feel better on the warm up sets. Slowly getting the coordination of the movement. First 2 reps are on the very quickly run out of snap.
Ab wheel (kneeling)
3 sets of 10
Physio exercises
Good little session.
Friday 3rd Feb - week 3
Squat - straight bar
Bar x 10
60 x 5
80 x 3
100 x 3
120x 6 x 3 sets (264 lbs)
All sorts of leg, knee and hip complaints: All good reps but no where near my best.
Bench
Bar x 10
60 x 5
80 x 3
100 x 2
Warm ups moved ok. Need to get a lot tighter though.
105 x 4 231 lbs) RPE- 9.5
105 x 4 RPE 9 - got a bit angry- better set
105 x 4 RPE 10 (all touch n go, a bit rushed )
80 x 13
Dropped the weight on the last set and just got a pump. Did that mostly to look good and for @TrainForPain 
Bent row
95 x 8 x 3 sets
Nice reps
Shorter session. A bit Meh!!
With a barbell?? You don’t know me at all!
Getting in some work with the 100KG sandbag today. 10 pick and stand up. Simple but effective
Todays session
Monday 6th Feb - week 4
Squat
Bar x 10
60 x 5
80x 3
Sleeves on
100 x 2
120 x 2
Belt on to practice
140 x 2
140 x 2
140 x 2
140 x 2
140 x 2
Right thigh and hip felt dodgy so kept this at doubles. All RPE 7 - 8 but still Meh
Belt squat
80 x 12 x 3 sets
These were ok. But hips not totally happy tonight.
Db bench
47.5 x 4 - felt heavy AF
42.5 x 7
42.5 x 8
42.5 x 7
SS
Dumbell row
47.5 x 8 x 4 sets
Wrapped and strapped for these.
And that is a wrap.
Love the db bench.
Can’t wait to get mine…taking too long. haha.
Wednesday 8 Feb - week 4
Deadlift
Bar x 10
70 x 5
110 x 3
140 x 2
Straps on for the working sets, no belt
155 x 6 x 4 sets -(341 lbs) RPE 7, 7, 7, 7
Fkn cardio. Really gasping for breath after each set. These were very solid pulls for beltless. Everything is as working hard, glutes, hammies, lower back and quads. Very happy.
Db overhead press
30 x 8 x 3 sets -
Got all the reps done but These still feel terrible !!
Pull ups
3 sets
HSGHP
Bar x 10
60 x 5
85 x 5 x 3 sets (187 lbs) - only did 1 set
Feeling really dizzy so stopped early and decided to go home. Still happy with deadlift but rest was average.
Glad to see you’re still killing it, mate.
Strongman Saturday session.
Sand bag carry with 80kg bag. 10 reps going every second minute. Working on trying to be quicker. Good session in 30c.
Great job.
Did some more work with the sandbag today. Used the 62KG (135lbs) bag.
1 rep per minute EMOM for 20 mins.
Laying on the floor grab the bag get up and put it on the shoulder.
This kicked my butt.
Monday 13 Feb - deload
Squat
Bar x 10
60 x 5
80 x 3
100 x 3
120 x 3
120 x 3
120 x 3
Kept it lighter for the deload. Smooth controller reps but Hip and knee still a bit cranky though.
Db bench.
40 x 5
42.5 x 5
45 x 5
Nothing to see here, just getting some reps in:
Dumbell Shrugs
Some reps, did these mostly to train the grip.
40kg x 10
45 x 10
50 x 8
52.5 x 6
No straps for these, trying to test my elbow. There were a great grip workout.
Quick and dirty deload session.
Wednesday 15 Feb - deload
Deadlift
Heavy triple
Bar x 10
70 x 5
110 x 3
Mixed grip
140 x 3
Add belt
160 x 3
180 x 3 - slow reps but ok
Viking press machine
Have a play
Handles x 10
10kg per side x 5
20kg per side x 5 - getting tough now
20 x 5
20 x 5
Pull ups
Some reps
3, 3, 3
Nice deload session
Shoulder machine
Friday 17 Feb - Deload
Squat - light - tempo paused
Bar x 10
60 x 5
80 - 3 x 4 sets (176 lbs)
Slow controlled reps. Trying to work through my knee pain and hip tightness.
Bench
Bar x 10
60 x 5
80 x 3 sets - 10, 10, 10
Smooth res with a pause. Good pump on these.
Pull downs
3 sets
At that is the deload done.