Solid work, mate
Funny how a good plan just continue to works time after time.
My calves are supper sore today, not sure if it was farmers carry, bike or deadlifts, or a combo of all three.
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I used to work my calves 3-4 days a week
Back when I used to train a more BB split, I would only train calves once a week and definitely showed. Then 5 years of running 2000km a year and surprisingly they grew pretty well. No I donāt train them specifically but they get sore from the strongman carry and walking type events and even heavy squats.
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Yeah, thatās how I train mine too
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LOL I am pretty sure you are right, being heavier deff helps with calf development.
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being over 100kg for like the last 7 years, i can confirm this alone does NOT grow baby cows.
But walking a lot while maintain this weight, can and will to a point. My step count used to be north of 14k 5 days per week weighing about 92-95kg. Had baby cows.
Since working from home for the last 4 years, i now have dead baby cow carcusses.
Genetics are a big factor here. It is what it is. They can all be grown bigger to a point, but we cant all have mumma heffaās - like my dad. Thanks dad, for not passing those on.
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Friday 31 Jan 25 - week 2
Squat - volume
Bar x 10
60 x 5
80 x 3.
100 x 2
110 x 8 x 3 sets (242 lbs)
No belt smootb reps. Lungs and legs pumping hard though.
Bench press
Bar x 10 - band around the wrists to force me to pull the shoulders apart.
60 x 5 - band
80 x 3 - band
92.5 x 6 x 5 sets (204 lbs) - RPE 7, 7, 8, 9, 10
Happy with these, slightly longer rests towards the end. All reps with slight pause. Very sold chest pump.
Bent over row
90 x 10 x 3 sets (198 lbs)
Good stuff
Lat pull downs
72 x 12 x 3 sets
2 for 1 on this exercise, great lat and bicep pump.
Rolling tricep extension
20kg dumbells x 3 sets
10, 8, 5
This is starting to look like respect weights. Happy.
Rotator cuff work
5 mins
What a bloody good week this week bas been. Chilli and rice keeping tbe recovery on point and training having tbe desired effect.
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You must have justā¦.epic gas with all that chili you eat. Your poor family.
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My wife says āyour body gets used to beansā¦ā I am not sure that is scientifically proven.
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I have both heard and tested that myth. Seems somewhat true.
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Fixed it for ya. 
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Actually donāt seem to get gas from eating mean. But when I used to drink a lot of protein shakes I was really bad.
Strongman Saturday returned today with some sandbag work.
10 rounds of pick, carry out and back. Used the lighter 70kg (154lbs) and just made the runs a little longer.
Did this session as an E2MOM. Every second minute.
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Monday 3 Feb - week 3
Squat
Bar x 10
60 x 5
80 x 3
Sleeves
100 x 2
Belt
120 x 2
140 x 4 x 5 sets (308 lbs) - RPE 7, 8, 8, 9, 9
Moved ok. Felt a little heavy.
38c today and that deff sapped the energy a little. Strength was ok though. Last set was a bit rough
Bulgarians (weight is KG per hand)
37.5 x 3 sets - 8, 8, 5
Was getting a pressure headache by the end of set 2. These were nasty.
Dumbell bench
40 x 6 x 4 sets (83 lbs)
Only 5 reps on the last set (I donāt include the first one when you lay down with the dumbells)
Good pressing l, really felt this in the pecs.
Dips + 12.5kg
3 sets - 10, 9, 8
Damn - pump city.
Dumbell row
40 x 12 x 3 sets
Rotator cuff work
It was 38c today and the gym is a concrete box with a metal roof and no air conditioning. By the time my squat warms up weāre done I was soaking from sweat. After squats when I took my boots off to remove my sleeves my socks were dripping!! To say this made the session harder would be an understatement. This session took the best part of 2 hours and a lot of that was just me sitting and sweating between sets. Glad that is over.
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Tuesday conditioning- Farmers carry
20m out and back
Warm up - 60KG (each hand) - 1 round
70KG - 5 rounds - started to get a headache so dropped back to 60
60KG - 4 rounds
Total 10 rounds in 30 mins.
Good session
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Any plans to work the rest times down on this?
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Do you not like yourself or something?
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Not really, the 30 mins includes getting the handles outside, talking the weights out, setting them up and then doing all of that at the end to put them away again.
I could cut the rest a little and get a better cardio effect but it would also smoke my grip, knees and back more which is not really the effect I am going for.
Plan right now is to slowly increase the weight but not have this effect deadlift the following day.
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I have hated myself for years, it is my little secret
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