Tuesday conditioning
Farmers carry
60 x 1
70 x 1
80 x 1
90 x 3
70 x 2
60 x 2
Total 10 rounds
The 90’s were hard work, grip wouldn’t hold out on the return run for all 3 rounds. Need to keep working these.
Suns out guns put. Wore my old Golds Gym shirt tonight. I bought this shirt from Golds when I visited back in 2005. It is 20 years old and it still fits pretty good
More chilli needed!
Great effort on those farmers, looking all sorts of hench!
#tankdad!
I am sure I remember it being a little more baggy when I first bought it. 
Wednesday 26 Feb - week 2
Deadlift
Bar x 10
60 x 5
100 x 3
140 x 2 - doh
Belt and mixed grip
160 x 6 x 5 sets (352 lbs) - RPE 6, 6, 6, 7, 7
Bit of aching in my middle back but didn’t slow me down too much. Feeling these in the quads which I am super happy about. Some of my best reps, happy.
Leg curls
45.5 x 4 sets
10, 10, 10, 10 (just)
Legs hurting all over. But especially quads. Weird.
Hammer row
40 x 5 warm up
55 x 10 x 3 sets
Form was a little loose on these but working on an explosive pull from the bottom so I am ok with that.
Pull ups - wide grip, thic bar
4 sets - 8, 8, 8, 8
Hard work.
Dumbell curls
17.5kg x 3 sets
12, 12, 12
Big boy pump.
Shoulder rehab
Very very good session today. Starting to feel strong-ish again.
Strong pulling here. My guess is this places you in the range of 220kilos or so for a max pull? Lot of reps with that many sets
I really wished that was true. I seem to be very good in the 6 rep range with deadlifts but slow down really quickly as the weights go up. Next week is same 5 sets of 6 with 170kg, seeing how this moves should give me a better indication.
Happy cake day, @simo74!
Looking thick and strong man!!
Thanks Sven. I find it funny that we celebrate our anniversary on this site with a cake. Surely it should be a protein shake. Now all I want to do is eat cake.
@george220 thankyou mate, now all I need to do is work out how to convert some of this thicness into a new bench PR. LOL
Friday 28 Feb 25 - week 2
Squat - volume
Bar x 10
60 x 5
80 x 3.
100 x 3
125 x 8 x 3 sets (275 lbs) light sleeves, no belt
Proper hard work.
Bench press
Bar x 10 - warm ups have band around the wrists to force me to pull the shoulders apart.
60 x 5 - band
80 x 3 - band
90 x 1 - no band
97.5 x 6 x 5 sets - RPE 8, 9, 9, 9, 9
No pauses on these just straight up and down, light touch on the chest no bouncing. Happy with these, stoked to get all the reps.. Getting stronger again.
Low cable row
140 x 12 x 3 sets
Love these, crazy back pump.
Lat pull downs
82 x 3 sets - 12, 9, 7 short rests.
Fair bit of body movement on these but made sure I got a full stretch at the top and contracted hard from a stretch to initiate the movement. Evan more Cary pump.
Rolling tricep extension
17.5KG dumbells x 3 sets
15, 10, 6 plus 4 narrow press
Arms swollen up nicely.
Rotator cuff work
5 mins
Damn good week.
Highlights
Nothing makes you look more jacked than sleevless farmer’s!
That’s a lot of reps at 275 on squats. The whole workout looked tough. Nice work.
@Koestrizer that’s why we wear them
@shaneinga it was a few reps and my knees are feeling it 2 days after.
I used to do a lot of my squats and deadlifts beltless in my offseason
Monday 3 Mar - week 3
Squat
Bar x 10
60 x 5
80 x 3
Sleeves
100 x 2
Belt
120 x 2
140 x 1
150 x 4 x 5 sets (330 lbs) - RPE 8, 8, 8, 9, 9
These were hard work but pretty happy. I shit myself a little in the middle of set three so had to go and clean up. this definitely effected me mentally for the last 2 sets.
Bulgarians (weight is KG per hand)
40 x 3 sets -
6, 6, 6
Yuk !!!
Dumbell bench (94 lbs)
42.5 x 6 x 4 sets -
Smooth reps. Probably had 1 rep more in me on the last set. Very good.
Dips - BW +12.5kg - 3 sets
13, 10, 9
Dumbell row
50 x 12 x 3 sets -
Rotator cuff work
Really happy with how this session went. Squats were solid but they were hard work. Could deff feel the week 3 fatigue tonight. Knees were sore all weekend leading into this one. Despite the minor messing myself incident this was a great night.
Did shitting yourself make you happier?
By the way i burst out laughing in the office when i read this. Thank you for your honesty.
@aholding88 it usually makes me smile, sadly it is not the first time #gettingold
@rugby_lifting glad I can entertain. Told my 12 year old son when I got home and he found it very amusing too.
It’s not a real session unless someone shits, bleeds or pukes
But if you shit blood then it’s probably time to see a doctor
