Friday 22 Sept - volume - week 2
SSB squat
Bar x 10
60 x 5
80 x 3
100 x 2
Serves but no belt
110 x 7 x 4 sets - (242 lbs) - RPE 8, 8, 8, 8
Upper back very angry again. No idea what I have done to it. These were tough, legs a little tired tonight. Right knee is still like spaghetti, wobbling all over the shop.
Bench press
Bar x 10
60 x 5
80 x 3
90 x 8 x 3 sets (198 lbs) - RPE- 8, 7, 8,
90 x 10 (198 lbs) - 10 reps on the last one.
Warm ups felt heavy but sets moved ok. Last rep of every set was paused for a 2 count.
Pull ups (wide grip, fat bar)
4 sets - 11, 11, 10, 7
Lats were fried. (See @Dani_Shugart - Lats ). I love pull ups on a fat bar.
Good morning machine
40 x 10 x 3 sets
Hammies, glutes and lower back all pumped.
I seem to be able to do about the same reps on a normal bar and the fat bar. Funny you made that comment cause I get quite a few people in the gym comment when I do them too. Must be that old man grip that makes them easier.
Day out with the family on Sunday. We went for a drive to Arthurâs Seat and visited the Maze gardens. Beautiful gardens with some cool mazes , the kids got to do 2 hours of tree climbing and have some fun on the big tube slides. Misses and I got to just enjoy the sun and get a lot of walking in. Was a really nice day and everyone had fun together which is not always easy to achieve.
Squat
Bar x 10
60 x 5
80 x 3
100 x 2
120 x 10 x 3 sets (264 lbs) - RPE 7, 7, 7,
Back was in all sorts of pain. These were tough on the legs and especially the lungs. Was supposed to be 4 sets but stopped after 3. Back was very unhappy. Best to live and fight another day.
Bulgarians
35 x 8 x 3 sets ( 77 lbs each hand)
Picking the dumbells up was very very hard and painful. Back didnât love the reps either.
Guess what everyone? I still hate these with a passion.
Db bench
35 x 10 x 4 sets (77 lbs) -
Bench supported row
30 x 8 x 4 sets - used a sorinex rack attachment for these. You can stand and then lean your chest into the pad. Very good isolation of the back. Great chest pump too, very near technical failure on the very last rep.
Good session overall but not happy about my upper back. Think I will need to get it looked it.
Still pretty sore this morning. I have managed to get an appointment to see my remedial massage person this afternoon. Hopefully they can see what is tight and help release it.
Nice gardens, I appreciate the photos too. Definitely see the British bones, a touch of French, and a bit of âexoticâ. Thereâs a garden in Portugal, Montserrat, built by some British titan of industry, and it has an incredible âMexicanâ garden, where they imported a bunch of desert plants and made them look better than the US or Mexico ever has.
Gardening is one of those things where the US didnât really get the memo. We do gardens, sure, but not like everyone else does.
