Back from an awesome family holiday in Bali. I won’t bore you with the details but the hotel was great, the people are so nice, the weather was near perfect and it was a very relaxing low stress week. Didn’t want to come back but have to work to pay for the next one.
Back to the gym today, doing a lighter reload week to just get everything moving. Didn’t do any gym work on holiday and the body feels better for it.
Monday 21 July - reload
Squat
Bar x 10
60 x 5
80 x 3
100 x 3
120 x 3 (264 lbs) - RPE 3
120 x 3 RPE 3
120 x 3 RPE 3
120 x 3 RPE 3
Felt heavy on my back but they went up just fine. This was not a lot of work and legs will still be sore tomorrow.
Leg ext
40 x 12 x 3 sets
Sore quads already, nice pump.
Dumbell bench
35 x 5 - warm up
40 x 5 x 4 sets -
All good. Short rests
Axle Squat
Bar x 10
60 x 5
80 x 3
100 x 3
Belt
110 x 8 x 3 sets - RPE 5, 5, 5
Starting to practice with axle in this block leading into comp. These moved fine, lungs were feeling it though.
push press axle
Bar x 5
40 x 3
60 x 3
70 x 4 x 4 sets -
70 x 8
These were ok. That’s all I have to say.
Barbell Bent over row
90 x 10 x 3 sets
Proper reps
Lat pull downs
72 x 12 x 3 sets
Nice stretch and pump
Rolling tricep ext
15 x 3 sets -
15, 15, 15
More pump
And that is the re-load week done. Back to proper hard work next week.
Axle squat
Bar x 10
60 x 5
80 x 3
100 x 3
Belt
120 x 2
130 x 6 x 4 sets (286 lbs) RPE 7, 7, 7, 7
130 x 10 - RPE 9 - fk !
These moved pretty good. Axle feels solid on my back. Good old hard work.
Leg ext
40 x 12
60 x 12
80 x 12
Big leg pump
Dumbell bench
35 x 5 - warm up
42.5 x 8 x 4 sets
Good pump here. Proper hard work though.
Dips bw + 10kg
3 sets -13, 10, 10
Triceps were cooked, also a bit dizzy.
Dumbell row
42.5 x 12 x 3 sets - 1
Pulls felt easy, hard on the lungs though.
Rotator cuff work - 5 mins
That was a great session but also a hard session. Good work.
Thanks Shane, first heavy week with the Axle and I was pretty happy with how it felt and moved. lots more to come over the next few weeks to get ready for my comp in late August.
Awe shucks you no how to make a guy feel good. LOL
I actually leaned out a little when i had to lose a bit of weight to make weight for my last powerlifting contest. I haven’t done enough focused eating or the right type of training to add that weight back. I am not really being careful with what I am eating but weight is not really coming back on. I think all the dog walking each morning is also having an effect.
Thats why I need to add more weight, I don’t want to look like an upside down golf club.
