Week one of the volume work starts today with Squats. Big shout to @wiseman83 for getting the plan worked out. I am genuinely excited about getting the the gym tonight and doing 10 rep squats followed by Bulgarians. Pretty sure I have issues. 
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Who are you and what have you done with Simo? Everyone knows his profile pic is Homer Simpson.
That guy in the profile picture must be on steroids.
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LOL, maybe I will switch him back in from time to time to keep you on your toes.
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If possible, this picture is even more amazing than your night out with the kiddos watching themselves.
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Monday 11th September - week 1 volume block
Squat
Bar x 10
60 x 5
80 x 3
Soft Sleeves no belt
100 x 10 x 3 sets (220lbs) - all RPE 5 or less,
Lungs were suffering the most.
First rep felt a little uncoordinated but soon got into the groove. Breathing hard on these.
Bulgarians
30 x 8 x 3 sets (30kg - 66lbs Dumbell each hand)
Tough to breath after these. I really love / hate these.
Db bench
30 x 10 x 3 sets
Super set with
Bench supported row
25 x 8 x 3 sets
Light smooth pump reps. Felt good.
That was a great first session of the block. Felt like I worked but left the gym with plenty in reserve. Perfect.
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Squats were flying today
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I was expecting Simoās bicep to have a pic of homer on it instead 
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not sure my wife would be happy me getting that as a tattoo
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Weighted vest walk for 40 mins tonight. Leg and glute doms is real, so walking was a good way to keep everything moving.
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Glute doms today is serious. Definitely goes to show how glute dominant I am in the squat and bulgarians. I am not looking forward to deficit deadlift tonight.
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Wednesday 13th Sept - week 1 - volume block
Deficit deadlift (1 mat - 2ā)
Bar x 10
60 x 5
100 x 3
140 x 6 x 3 sets (308 lbs) - RPE 6, 6, 6
Holy Fkn ass pain. They moved ok but felt slow and sore as heck. Speed off the floor and use of quads was actually good but once the posterior chain joined in - OMG
Seated BNP
50 x 8 x 3 sets (110 lbs)
Smooth reps. I like these.
Bent over row
80 x 10 x 3 sets (176 lbs)
These were good. Well all accept the feeling that my glutes were going to seperate from my hamstrings as I bent over.
Dips
BW
3 sets - 15, 15,
Nice deep reps, solid prep stretch and tricep pump.
Another really solid first session. Deadlifts were as bad as I expected given the doms I had before.
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Yesterdays workout highlights
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Thursday 14th Sept - week 1 - volume
SSB squat (Rogue bar)
Bar x 10
60 x 5
80 x 3
100 x 7 x 3 sets (220 lbs)
Hard work but all good reps.
Bench press
Bar x 10
60 x 5
80 x 8 x 3 sets (176 lbs)
Smooth paused reps, trying to be explosive. They felt a little heavier than I would like but first bench in a little while so not worried.
Pull ups
BW
3 sets - 10, 10, 9.5
Good morning machine
20 x 10
40 x 10 x 2 sets
Good burn and pump. Hammies and glutes on fire.
Reverse hyper
2 sets - no weight, massive lower back pump
Going out with the family on Friday night so had to move the session to Thursday. Meant no rest day but didnāt effect the training. Good session
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@throwawayfitness you sir are a stand up geezer. Quality
Strongman conditioning session
82kg 180lbs sandbag
Pick and carry, out and back, followed by 10 burpees.
5 rounds total. Done in around 18 mins. Was blowing hard on this one.
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Great work!
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Listened to @T3hPwnisher and got in some play time today. Took the kids to the park for a bbq lunch with friends and spent a lot of time playing with the kids. Frisbee, footy and chasing the kids around was a great way to get it some cardio and have some fun.
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Monday 18th Sept - volume week 2
Squat
Bar x 10
60 x 5
80 x 3
110 x 10 x 4 sets (242 lbs) - RPE 5, 5, 5, 6
Legs felt ok, upper back a little grumpy. Lungs were working hard. Sets of 10 are horrible . Getting a bit dizzy on the last rep of the last set.
Bulgarians
32.5 x 8 x 3 sets ( 71 lbs each hand)
Fk that sh$t
Db bench
32.5 x 10 x 4 sets (71 lbs)
Bench supported row
27.5 x 8 x 4 sets
Good session tonight, legs were swollen by the end.
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Nice work mate
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