Wednesday 4 June - deload
Deadlift
Bar x 10
60 x 5
100 x 3
140 x 3 x 3 sets all done double overhand grip. Felt like grip training.
Hammer row
40 x 8 x 3 sets
Pull ups . Wide grip on the thic bar
4 sets - 5, 5, 5,
Dumbell curls
12.5 x 15 x 3 sets
Focus on continuous reps, no pause at top or bottom. Huge pump.
Rotator cuff work - 5 mins
Good little deload session
Friday 6 June - deload
Squat
Bar x 10
60 x 5
80 x 5 x 3 sets
Everything feels creaky when I squat light.
Bench press
Bar x 10
60 x 5
80 x 3
90 x 1
100 x 3
105 x 3
110 x 3
These felt a bit sluggish today. Oh well itās only a deload so who cares.
Bent over row
80 x 5 x 3 sets
Lat pull downs
63 x 8 x 3 sets -good stretch
Rolling tricep ext
12.5 x 3 sets - 15, 15,
Always a good pump on these
Rotator cuff- 5 mins
Deload week iis done. Back to work
I find that as well, I put it down to not bracing properly due to lighter loads.
I feel it too, I wonder whether itās also because youāre too busy focusing on not dying and the creaking is still there, it just doesnāt register?
Itās the same for me also. And at times the the light stuff feels way harder lol
Definitely agree here. I feel like when the weights get heavier it gets my form in check and lets me get deeper
I agree about lighter feeling harder. Need the heavier weights to really get your joints, muscles, ligaments, etc set right.
Glad it is not just me boys. Back to heavier weights on Monday so no complaining this week.
Ahh. Too cute. Great online dog trainerās quote, āall dogs want to be labs, and all labs want to be black.ā Lol
Monday 9th June - week 1
Squat
Bar x 10
60 x 5
80 x 3
100 x 2
120 x 2
130 x 6 x 4 sets - RPE 6, 6, 6, 6
These felt like hard work. Leg was pretty grumpy but it didnāt really affect the reps. Lungs pumping hard.
Bulgarians
30 x 8 x 3 sets -
Quad pump and lungs burning.
Dumbell bench
30 x 5 - warm up
40 x 8 x 4 sets - 1 2 3
Nice reps, good pump
Dips +
Max x 3 sets
15 (not max but was getting back cramp)
15
12
Dumbell row
47.5 x 12 x 3 sets
These were no fkn joke.
Rotator cuff work - 5 mins
And that is that. Very solid week 1 session. Body was hurting a bit and I am sure it will be sore tomorrow but that is kinda the point really isnāt it ?
Hello still going strong I see
Hey duke good to hear from you, hope you are still getting some training in
I followed this back to the puppy postā¦how did I miss a LAB PUPPY???
Gorgeous, @simo74!
Thanks @Oosiris and @EmilyQ he is a handsome boy. He is also a bundle of energy and a bit crazy. LOL
Tuesday night conditioning.
60kG sandbag over shoulder - 2 reps EMOM for 30 mins. Did a few more reps in the last minute.
Whole body felt these, but it was good to be throwing the bag around again.
Wednesday 11 June - week 1
Deadlift
Bar x 10
60 x 5
100 x 3
140 x 3 - doh
160 x 6 x 3. sets - RPE 4, 4, 4
160 x 12 decided to do a few more reps on the last set. Lungs were the limiting factor here.
Good work.
Good morning machine
20 x 10
40 x 10
40 x 10
Holy lower back, glutes and hamstrings !!! These really work
Hammer row
40 x 5 warm up
60 x 10 x 3 sets -
Solid pump
Pull ups . Wide grip on the thic bar
4 sets - 6, 6, 6, 6
These were making me a little dizzy.
Dumbell curls
15KG x 12 x 3 sets
Nice solid pump. Arms were sore as fk after sandbag yesterday, was good to stretch them and flush some blood through
Rotator cuff work - 5 mins
Now that was a seriously good training session. Feeling strong today.
Deadlift - set 1 and set 4
Adding a little post workout pump shot, tagging @TrainForPain @rugby_lifting @davemccright because I know they love a good gun show
Arms looking massive brother! Nice work!! Itās an arms race!
Damn, look at those guns!
just trying to be a thic as you brother
Itās working. 
