Add my well-wishes to the others’! How dismaying to have one of you hospitalized on vacation - so many things wrong with that!
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Best wishes to the missus!
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Friday 4 October
Squat
Bar x 10
60 x 5
80 x 8 x 3 sets (176 lbs)
Light weight, no sleeves, just reminding the body how to move.
Bench
Bar x 10
60 x 5
80 x 8 x 3 sets (176 lbs)
Smooth reps.
RDL
120 x 8 x 3 sets (264 lbs)
OH press
50 x 8 x 3 sets (110lbs)
Good reps.
Litre primer workout to hopefully reduce the doms for next week. Came back from holiday with a bit of a cold virus. Sweated bard during this easy workout. I guess that is good.
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Oops typo, but that seems even better than sweating hard. 
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Had a good weekend at home, mostly catching up on chores after the holiday. Usual stuff, cutting grass, washing cars, cleaning and servicing the kids bikes so they are good for the to ride to school, and all the usual food prep and housework. Came down with some cold virus after the flight back and it has really knocked me on my ass. Had no energy all weekend, any time I sat down I felt like going to sleep, fell asleep on the couch both nights and when I did get to bed I pretty much passed out within the first few seconds and slept right through. Has some pretty weird dreams too.
It’s Monday morning and I still feel a bit crap, but back at work and will be back in the gym tonight, I have programmed this week a little lighter as a primer week, so should still be able to get through it even with the lurgy. Hate being unwell and will be happy when this virus fks off.
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Getting sick really sucks. I got sick during the beginning of a cruise with my aunts, uncles, and cousins. It damn near ruined the vacation for me.
Being congested and riding the plane back was an extremely painful experience.
Simo, may your virus fuck off as soon as possible.
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This was me and my head has been banging since. Not nice.
amen to that brother.
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Monday 7 October- primer week
Deadlift
Bar x 10
60 x 5
100 x 3
140 x 3
Add belt, no straps.
150 x 3 x 3 sets (330 lbs) - RPE 5, 5, 5
150 Amrap - (330 lbs) stopped at 10 reps - probably had at least 5 more but this is supposed to be a primer week. So behaved myself.
Viking press
30 x 5
35 x 5 x 3sets (just counting the 17.5kg on each side, no idea how heavy the arms are)
35 x Amrap - 12 Reps
They are harder than I think. Really like these, I can be more explosive than with a bar but it still requires a strong trunk.
Db supported row
25 x 10 x 3 sets
SS
Tricep overhead cable ext
11 plates x 12 x 3 sets
Pull ups
BW
3 sets - 5 5 5
SS
Ab wheel roll outs
3 sets - 10, 10, 10
And that is the first session done. Still feeling a bit crappy but performed ok.
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Deadlift cardio
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Tuesday - strongman conditioning
Wheel barrow walks.
Decided to give the wheel barrow a go tonight. It is plate loadable so you add plates each side. Each round was about 25m then turn and back 25m. The turn is pretty awkward due to the length of the barrow. You have to take small steps because of the leg of the barrow hitting your feet. Each round took about 90 sec and the forearms were really pumped by the end.
Warm up - 80 x 1
120 x 7 rounds (60kg each side)
These smashed my forearms. 30 mins of heavy breathing. Good session
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Off for a walk
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Only just caught up!
Bloody hell mate, hows the wife?
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Hope things get better for you and your family man. Strong training by the way!!
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Sounds like a good Friday night
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It said 30 Not 3 mins
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She went to see her doctor yesterday, she is still taking the antibiotics and the swelling and redness has come down a bit bit the lump is still there. She will keep taking the antibiotics until the weekend and has another scan appointment on Monday. It will take about a week for the scan results to come back and she will go back to the doctor. Just got to wait until then really.
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triceps doms from Monday night is real, and lower lats and lower back from deadlift and wheel barrow is really not happy. Nothing strained but my body is telling me it doesn’t like me.
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And it’ll spite you for that by growing bigger and getting stronger! Damn you!
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Wednesday 9th October- primer week
Squat
Bar x 10
60 x 5
80 x 3
100 x 3
120 x 7 x 3 sets -(264 lbs) RPE 5 5 5
120 Amrap - did 10 reps but probably had at least 5 more in the legs just not in the lungs.
Leg press
Warm ups
40 x 5
80 x 5
Working sets
120 (3 plates each side) x 8 x 3 sets
Solid hard work. But out of breath. I really need to work on my conditioning.
Bench
Bar x 10
60 x 5
80 x 8 x 4 sets - (176 lbs)
Just getting some reps. Good pump but not too hard
Pendlay row
90 x 5 x 3 sets (198 lbs)
Back was all kinds of sore from Monday but the power was still ok.
Cable row
120 x 10 x 3 sets
Love this old school machine
Great session. Don’t feel like I lost any strength while I was away. Think this training block will be a good one. Legs were sore immediately after training so expecting some decent doms.
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