Tuesday night conditioning.
Decided to just load up the sled and walk up and down the parking lot out front of the gym. 40KG on the sled 35 mins of work. Just one foot in front of the other.
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Wednesday 11 Sep - week 1
squat
Bar x 10
60 x 5
80 x 3
Sleeves
100 x 2
Belt
120 x 2 (264 lbs). Moved nice
130 x 7 x 2sets (286 lbs) - RPE 5, 5
130 x Did 10 on the last set- RPE 8
Deep smooth reps. Bar feeling good.
Legs and back felt pretty strong (lower back was sore from deadlifts) but lungs were the limiting factor. Blowing hard. Really happy with squat at the moment.
Leg press - worked up to hard set and then did 3
2 plates a side - 5
3 plates - 5
4 plates - 8, 8
Final set was a 4 3 2 1 plate giant drop set . Reps were - 8 - 8 - 10 - 10
Legs were burning hard all the way through and pretty much for the rest of the session.
Bench (volume)
Bar x 10
60 x 5
80 x 3
90 x 8 x 4 sets (198 lbs) -
Bench moved pretty well. All touch n go, trying to be quick. Some leg cramps on the last 2 sets.
Pendlay row
100 x 5 x 3 sets (220 lbs)
Cable row
160 x 15 x 3 sets - these were painful
Abs - hanging knee raises
That was a good session. Made myself work hard.
Recovered with a big bacon and cheese omelette. Was really tasty, I should do these more often.
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Unsolicited advice:
Swap this high fat stuff out for carbs. Itās a lot less fun for sure, but the carbs will actually replenish your glycogen stores to max capacity first - and then be stored as fat. So you eat the same amount of calories but less of it gets stored as fat.
*also your performance would be helped by having the extra carbs.
I sure do miss double heart attack cheese burgers, though. 
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My usual post training meal does contain some carbs, it just happened that this is what was i the fridge last night.
Not sure how muscle glycogen I am using in these sessions, I am not moving that fast. LOL
Also worth noting I also have liquid carbs throughout the session.
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ā¦
My legs would feel depleted AF if I did this. Particularly the drop set. 
It takes a LOT of carbs to refill glycogen stores for men build like us (absolute units!)
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Yer you are probably right, that drop set was a bit rough. Iāll add some for future re-feeds.
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Strongman conditioning tonight (got guilted into it by seeing @SvenG working hard again - thanks )
Tonight was a drag carry drag carry
Drag tire sled with 28kg sandbag in it
Unload bag
Run back
Pick up 55KG slam ball and carry to sled
Rear drag the sled and ball back
Run back to 28Kg sandbag
Overhead carry it back.
Did 6 of these in 30 mins. Breathing hard and sweating by the end
Video makes more sense
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I just discovered backward sled pulls yesterday, and theyāre awesome! I donāt know why I hadnāt been doing those all alongā¦
Finally got caught up on your log, tooānice to see so much consistent hard work.
Not surprising, but nice nonetheless.
Keep it up, brother!
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You were not wrong about this. Leg doms has been crazy for the last 2 days. Did some strongman conditioning last night just to try ans get some blood through there but damn they were sore.
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I donāt use them enough either but they are deff a keeper. I like that you can make them quad focused by just using the legs to drive backwards or you can make them back and arm focused by pulling the sling and then moving backwards to get the sling tight again.
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I have a perfectly excellent sled at my gym, and am constantly wondering why the crap I donāt use it.
I dare you to use it this week and report back. I want to see pics of the sweat angel you leave on the floor after.
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Friday 13 Sept - week 1
Push press from rack
Bar x 5
40 x 3 paused -
40 x 3 paused -
60 x 3 paused -
60 x 3 paused -
70 x 3 paused x 3 sets
70 x 6 paused
Good practice
Barbel seated shoulder press
Very slight decline - not vertical.
60 x 10
70 x 8 (154 lbs)
75 x 6 (165 lbs) happy with this probably had 1 or 2 more if I had a spotter.
70 x 8
60 x 10
Solid shoulder pump.
Lat pull downs
3 sets of 12
63 x 12
68 x 12
72 x 12
Did those hands facing me like a chin up (Dorian style) good lat stretch.
RDL (used figure 8 straps)
140 x 8 x 3 sets (308 lbs)
Everything was tight. 10 reps on the last set.
Lying tricep ext
45 x 3 sets - 10, 10x
These are proper tough
Friday night at my favourite bar - done.
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Strong pressing there dude
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Thanks mate. I feel like I have lots of work still to do but slowly itās improving.
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No mate, I am going to have to politely ask you to stop. You are going to pass me by soon. Desist.
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Might catch you for reps at lighter weights but max single I have a lot more to do.
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Maybe I will use it tomorrow after squats. But I am not @alex_uk, I sweat like a normal person. I might get slightly damp.
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I think you are getting close with the strict stuff. But if it is push presses, forget about it.
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Careful @dagill2 will get all excited
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