That is deff worth a go, we have those slings in the gym set up nest the racks. Need to try this. Thanks
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You can hold SHIFT and press ENTER to get a normal spacing, but it’s a pain compared to previous.
Like this…
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Thanks. I can handle that. Not indifferent to other platforms I guess.
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Monday 11 August- week 3
Axle squat
Bar x 10
60 x 5
80 x 3
100 x 2
Belt
120 x 2
140 x 2
150 x 4 - (330 lbs) - RPE 8
150 x 4 - RPE 8
150 x 4 (last rep may have been a mm high and was more like a good morning squat. RPE 9
And that is it, heavy squat work done.
Leg ext
80 x 12 x 3 sets (4 plates)
drop / strip set the last one, failure on each plate. 4 sets in 1. massive pump
Dumbell bench
35 x 5 - warm up, felt a bit stiff
47.5 x 4 sets - 7, 7, 7, 5
Good solid pressing. Still pretty strong for an old man.
Dips bw + 15KG
3 sets - 12, 10,
Good work
Dumbell row
47.5 x 12 x 3 sets -
Puffing hard, but grip and back was solid.
Rotator cuff work - 5 mins
Tonight’s Squats
Fatsique update
Weight sitting around 91KG.
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Looking strong!
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Tuesday 12 Aug
Went to the Physio again this morning, did some dry needling and massage on my lower back. Was feeling ok after.
Tuesday night conditioning
Sandbag
60KG bag
Pick, carry 5m, shoulder drop - repeat this 4 times for 1 round.
Did 8 rounds in 25 mins. That’s 32 shoulders, Sweating hard by the end.
11 Likes
Wednesday 13 August - week 3
Deadlift
Bar x 10
60 x 5
100 x 1
140 x 1
160 x 1
180 x 1
190 x 1 x 1 x 1 x 1. (408 lbs) Pulled as a cluster set of 4 singles, with a complete reset between each one. A bit like walking between bars in my upcoming comp. Was OK.
170 x 4
170 x 4
Called it a day there. Was all feeling a little heavy tonight. This will be the last heavy pulling before my comp. May hit a single next week but not any more.
Good morning machine
40 x 5
50 x 10 x 3 sets -
Solid lower back and glute pump.
Hammer row
40 x 5
60 x 10 x 3 sets
Good reps but lower back was getting pretty full.
Pull ups .-
4 sets - 5, 5, 5
OK.
Dumbell curls
15KG x 15 x 3 sets - great pump
@TrainForPain @wiseman83 @T3hPwnisher
Getting my 90’s vibes on today with my Golds best. I bought this at the Venice gym in 2004. Overall it was an ok session tonight. Deadlift was strong enough considering the back pain. Onward.
25 Likes
Looking strong Simo, when’s the Comp date?
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August 23rd. So a week this Saturday
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Looking jacked brother
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looking fantastic.
crush it at the comp.
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Thanks @duketheslaya and @throwawayfitness, one more hard session this week and then I get to rest next week leading into comp. Feeling ready to go.
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Looking great dude, what’s the size of those pythons?
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Not measured them but think they are around 16 1/2 inches. Maybe a little bigger with the right pump.
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Friday 15 August- week 3
Axle Squat
Bar x 10
60 x 5
80 x 3
100 x 2
Add sleeves and Belt
120 x 2
130 x 1
140 x 6 (308 lbs)
140 x 6
140 x 6
Reps were all solid, depth was good. Now just need everything to recover over the next week.
push press axle
Bar x 5
40 x 3
50 x 3
70 x 3
80 x 3
And that is all for tonight.
Barbell Bent over row
100 x 8 x 3 sets (220 lbs)
Nice controlled reps
Lat pull downs
87 x 10 x 3 sets -
Rolling tricep ext
15 x 3 sets -
15, 15,
Nice pump
And that is my last heavy week done. Body is just about holding together. Lots of food over the weekend and next week to help recover. Let’s go.
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That is super cool! Way to bring it out.
Obviously you look strong, too!
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Thanks TFP feeling every bit my age these days, so looking strong is a consolation.
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Speaking of: Happy birthday, mate!
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Depending how my body feels, this is the goal sometimes!
And happy b-day!
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Happy birthday, Simo!
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