Squat
Bar x 10
60 x 5
80 x 3 x 3 sets
Super easy reps but still some quad soreness. Hopefully this will go before Monday.
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
Work to a heavy comp paused single
100 x 1
110 x 1
115 x 1 (253 lbs). - solid pause good rep.
Happy with that single .
Bent over row
80 x 6 x 3 sets
Easy reps
Lat pull downs
72 x 3 sets - 8, 8, 8, easy pump work.
Rolling tricep extension
15KG dumbells x 3 sets
10, 10, 10. Easy pump work
Yer thanks mate. Going to do a bit of self massage and rolling over the weekend and make sure I am fresh to squat hard on Monday.
Really happy with that bench. Havenāt practiced any pause bench for a while and this moved easy enough.
I just want to say, excellent hard work, as always, happening over here and congrats on the new puppy decision. I canāt wait to read about all the upcoming puppy adventures. Also, no feeding it your veggies under the table. You need those.
Unfortunately (or fortunately) the ABF are very strict abut what you can and can not feed it. It can not be inside when we have meal times and treats are pretty much a strict no no. These dogs are very praise driven, so most training is not purely with lots of praise and head rubs. The breed can be very greedy and easy to end up over weight so all food is weighted. A small amount of their kibble can be used for some of the training but even that has to be removed from their daily allowance.
Squat
Bar x 10
60 x 5
80 x 3
Sleeves
100 x 2
Belt
120 x 2
140 x 4 x 4 sets (308 lbs) - RPE 6, 6, 6, 6
Felt kinda heavy but moved pretty well. Very happy.
Bench press
Bar x 10
60 x 5
80 x 3
90 x 6 x 4 sets - RPE 6 6 6 6
Just pumping the reps baby.
Bulgarians (weight is KG per hand)
40 x 3 sets -
8 , 8, 8 arggghhh
Fk off, just fk off.
Dips - BW - 3 sets
20, 20, 15
Good stuff , big burn and pump.
Dumbell row
50 x 3 sets - (110 lbs)
10, 10, 10
Puffing hard on these. Training grip as much as back here.
Rotator cuff work
This was a good session in terms of strength but I felt like I was holding back a spew for the second half of the workout.
We changed the order of exercises in this block to have bench straight after squat. This gave my legs a break before doing Bulgarians and my pecs a break before doing the dips. Felt like it worked pretty well.
Does anyone else at your gym squat ? The answer here is Yes but not as many people who should.
Does anyone squat to competition depth, yes there are a couple who compete who have very solid squats and their depth is always pretty good.
Does anyone squat as low as me ? Probably not, maybe one other guy who squats high bar more Olympic lifting type squat who really gets his ar$e down there.
Deadlift
Bar x 10
60 x 5
100 x 3
140 x 2 - doh
Belt and mixed grip
160 x 1
170 x 4 x 4 sets (374 lbs) - RPE 5 6 6, 8
Sore ar$e but good pulls. Last set slowed down because butt was so tight.
Leg curls
46 x 4 sets
10, 10, 10,
Calfās were cramping a little - ouch
Hammer row
40 x 5 warm up
60 x 10 x 3 sets
Good back pump.
Pull ups - wide grip, thic bar
4 sets -
7, 7, 7, 7
Ok
What a pup. Research in Europe and the States indicates humans and canines are genetically wired to bond. I have to have a dog. Labs or Shepherds. I have had neighbors make comments because we let the dog(s) in the house. I just tell them there is no sense of spending $800 on a 90 lbs. self defense missile to lock her/him up in a kennel. I hope your new pal brings your years of happiness.
