That i do lol.
I was finally invited to one of my wife’s work dinners last week. Wife made a quiet comment with a small chuckle about being the biggest guy at the table of 6 guys.
That’s the only reason we do it isnt it? LOL
1 Like
Yer that and the occasional surprise we get from own reflection in a shop window where we realise that the unit over there is actually us.
2 Likes
Friday 1 Nov - week 3
RDL
Bar x 10
60 x 5
100 x 3
140 x 3
160 x 10 x 3 sets (352 lbs) -
Pretty sure these is a Rep PR for this weight. These were proper hard work. Felt good and horrible at the same time.
Leg curls
37 x 15 x 3 sets
Oooooooouuuuch!
Cable rows
140 x 12 x 3 sets
Lat pull downs (palms towards me, like a chin up)
82 x 8 x 3 sets
This is getting heavy now.
Lying tricep ext
50 x 7
40 x 15
40 x
SS
Dumbell Curls
10kg x 12 x 3 sets
Shoulder / chest rehab
3 mins
And that is Friday night and another week ticked off. Feeling pumped and meaty after tonight’s session. Quality
17 Likes
Squats from Wednesday night
6 Likes
I’m hardly a squat expert, but it looks like your hanging point is caused by dropping into the hole too quickly.
Some people say to pause the rep at the bottom, some say just to slow down your decent, and some say to do Anderson Squats to fix the weak point.
I don’t know the correct answer as I just pushed my way through this and had ugly squats for a long time until I stopped squatting, but any of these may help with this particular area.
Everything else looked tight; depth was great.
2 Likes
Some of that teetering forward out of the whole is being caused by my upper back not being braced properly and me not keeping my chest up. I have done both tempo and paused squats a fair bit over the journey and they deff help with keeping everything tight.
5 Likes
Monday 4 November- deload
Deadlift
Bar x 10.
60 x 3 fast
100 x 3 still fast
140 x 2 - double overhand speed still ok
Add belt, no straps, mixed grip
160 x 1 - smooth pull felt easy
180 x 1
190 x 1 - (418 lbs) - solid enough
200 x 1 - 440lbs - slow but good enough
160 x 2 (352 lbs)
Db supported row
25 x 12 x 3 sets -
SS
Tricep overhead Dumbell ext 2 hands
25kg x 15 x 3 sets
Nice pump
Lat pull downs - wide
60 x 12
3 sets -
SS
Hanging knee raise
Shoulder / chest rehab
3 mins
16 Likes
Massive looking beast of a back there!
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Very nice
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@rugby_lifting cheers mate, was feeling pretty wide last night 
@KonsuTheTraveller appreciate that sir, just need to find a way to add 60lbs to it.
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Public holiday in Melbourne today for the Melbourne cup horse race.
Time to get some meat on the barbecue, 2 whole butterfly chickens, lamb, burgers and beef sausages. Looks like all the food groups are covered
17 Likes
Wednesday 6th November- deload
Squat
Bar x 10
60 x 5
80 x 3
Add knee sleeves
100 x 3
Add belt
120 x 2
130 x 3 x 3 sets
Slowed these down, good reps.
Leg press
80 x 8 x 3 sets
Light and easy pump work
Leg curls
32 x 10 x 3 sets
Tricep push downs
3 sets
Shoulder / chest rehab
3 mins
Nice little Deload
13 Likes
8 Likes
Arsch to the floor. Good job!
1 Like
@Koestrizer @wiseman83 @FlatsFarmer
Went and got an scan on my pec / shoulder on Saturday morning, and it was sort of good news. There was no obvious tear in the pec but the scanning technician did say that based on the bruising there would deff have been a minor tear and I should rehab it as if it was a tear.
It’s good I have not done anything major but it does mean a few more weeks without any pressing (or just very very light) and then a slow build back up. That just gives me time to work on bench and deadlift so there is positive side.
10 Likes
Monday 11 Nov - week 1
Deadlift
Bar x 10.
60 x 3 fast
100 x 3 still fast
140 x 2 - double overhand speed was good, felt easy
Add belt, no straps, mixed grip
160 x 2
180 x 2 x 4 sets (396 lbs) - RPE 7, 7, 7, 8
First set felt a little slow. The rest were a bit the same. Didn’t feel hard just not quick.
Db supported row
27.5 x 3 sets - 12, 10, 10
SS
Tricep overhead cable ext 2 hands
12 x 3 sets - 12, 15, 20
Dumbell bench press
5kg x 8 x 3 sets
Get
Like air, hard to control with a weight this light.
Hanging knee raise
3 sets - 20, 20,
Shoulder / chest rehab
3 mins both sides
Good Monday session. Pulls were solid and the pec rehab continues.
13 Likes
Todays doubles
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Had a strong dad feel good moment in the gym last night. A young guy (20’s) was setting up on one of the mono lifts, which was in front of me when I was deadlifting. He is strong kid with a pretty decent 500lbs + squat so a fair bit stronger than me. We have spoken before and he is a nice guy. He was struggling trying to adjust the width of the bar support arms on the lift. They slide along and are done up with a bolt with a small square handle on it. He could not get it undone and asked one of the guys who work at the gym of they had a wrench to undo it. I wandered over to see if I could help. Just as he was saying it was stuck I placed my hand on it, gave it a turn and it came loose with seemingly no effort. The look of shock on his face was gold. I just laughed and said not to worry it was just old man grip strength. He replied " I need to evaluate my whole life now".
Good laugh had by all the guys that were in that part of the gym and looking on.
I have to say it did feel good to be able to unlock it so easy.
18 Likes
Wednesday 13th November- week 1
Squat
Bar x 10
60 x 5
80 x 3
Add knee sleeves
100 x 3
Add belt
120 x 2
140 x 5 x 4 sets (308 lbs) - RPE 8. 8, 8, 8
Felt ok to start but got heavy. Still 3 plates for reps, not seeing many other old boys in this gym doing that.
45 degree Leg press (weight Is plates added does not include the machine)
120 x 5
160 x 5
200 x 5 x 3 sets - these were hard slow reps.
120 x 12
Burn baby burn
Leg curls
36 x 12 x 4 sets
Pump and burn
Shoulder / chest rehab
3 mins
Both sides
Nothing fancy just a solid leg session.
16 Likes