Bar x 10
60 x 5
100 x 3
140 x 3
160 X 1
180 x 1
195 x 1 - (429 lbs) massive grinder with slightly soft lock out as my grip was going - I’ll take that as a PR though.
170 X 4 x 2 sets (374 lbs) - RPE 9, 9.5,
170 x 2 - stopped here, back was cooked.
Upper back was cramping hard on those down sets. Happy with my effort tonight.
Axle OH press (clean first rep)
60 x 3 - warm up
67.5 x 5 x 4 sets (149 lbs) - RPE 8, 7, 8, 8
Happy with these, especially as back was jello.
Lat Pull downs
72 x 12 x 3 sets - wide grip
Superset
Dips
BW x 20 - 3 sets - 20, 20, 17 rest pause 3
Pump city. Yeaaap baby
Dumbell preacher curl
17.5 x 10 x 3 sets -
Hard work, right arm has to assist left on a few reps. Arms like steel. LOL
What a great session. Absolutely gave it everything on deadlift and everything else was just icing.
Playlist in the gym tonight was 90’s rock with some Prodigy bangers thrown in for good measure. Just fricking awesome.
Rogue echo bike - 1 min warm up then 4 mins tabata intervals - yuk I blame @Deadliftnstill for telling me about the tabata button they were 4 minutes of heavy breathing horror. Big quad pump and legs were shaking when I got off and felt like puking.
Stretching
Dumbell Curls - 12.5kg - 20, 15, 12
Did these both w we rms together, fast tempo down and up then pause at the top. Big pump and just painful.
Ok so I signed up for another Local Novice strongman comp. The comp is on the 27th August, so 10 days after my 49 birthday. This comp has a Masters (over 40) category and as it is a novice comp the weights aren’t too heavy. It is about a 1 hour drive from home and Should be a fun day out.
Thanks mate. This is a small local gym comp and being a novice the weights are not really heavy. Should be a fun day with like minded people with some events thrown in.
The log is max with 3 attempts (kinda like powerlifting), so this will be a good opportunity to test my overhead.
The deadlift is 14" axle max reps in 60 secs so will be absolutely horrible on the lungs
The carry is farmers into a keg carry, its not supper heavy so will be more about quickness.
The stones are 4 stones over a 1.2m bar and then rep the last stone till time runs out. I don’t have access to stones so will train with my sandbags and then just wing it on the day. Looking forward to lifting the stones the most.
Honestly, if I had any pressing strength at all, I’d try to find something like this and enter. In an amateur show I think I could at least not embarrass myself. But I don’t think I could press enough to even participate haha
Bench
Bar x 10
60 x 5
80 x 3
100 x 2
107.5 x 4 (237 lbs) - back and butt cramp
107.5 x 3
107.5 x 3
107.5 x 3
Drop
60 x 20 something - lose count
These weren’t as pretty as I like but definitely feeling the week 4 fatigue now
Pull ups
11 x 3 sets -11, 11, 9
Happy to get 2 lots of 11. And still got 1 extra rep thank last week.
Dumbell curl
15 x 3 sets - 15, 15, 12
Arm pump was crazy
Great session, especially considering how jacked up my back is. Just picking dumbells off the ground for curls was painful.
It is my middle daughters birthday today (12) so no training for me. I did get in a nice walk with my misses and still got my daily curls in. Movie and dinner with the family and some of my daughters friends. Good day
