Simo - The Red Shoe Diaries Part 2.0

Training Training Logs
781

Friday 13th October - deload

Belt squat

20 x 8
40 x 8
60 x 8
80 x 8
80 x 8
80 x 8

Bench press
Bar x 10
60 x 5
80 x 3
100 x 2
105 x 2
110 x 2 (242 lbs). - solid pauses on both reps
100 x 2
All reps with a long pause. Good stuff.

Pull ups
Some
5, 5, 5

Good deload session. Still tired from my sleep torture.

15 Likes
782

I concur having done the same test many years ago. The brain wonā€™t switch off as well in new surroundings on at least the first few nights (primal protective subconcious brain workings), thus a one off study in a different location, not to mention noises and bright lightsā€¦ fingers crossed thereā€™s some data there that helps on the diagnosis mate.

4 Likes
783

Monday 16 Oct - week 1 strength block

Squat
Bar x 10
60 x 5
80 x 3
Sleeves on
100 x 2
120 x 2
Belt on
130 x 4 x 4 sets (286 lbs)
Set 1 Good deep controlled reps. Back was ok, some minor ache in the left lower lat. knee and hip felt good. Very happy
Set 2 - same as set 1 - back a little more achy
Set 3 - same as 2 - ache + 1
Set 4 - same same
Happy with these. Back a little crampy after.

Leg ext
60 x 8 x 3 sets

Pause bench
100 x 3 x 3 sets
Nice pauses, a little slow but still OK.

Bench supported Dumbell rows
25 x 8 x 3 sets

Good solid session for week 1. Quality.

16 Likes
784

Squat and bench

6 Likes
785

Wednesday 18 October - week 1 strength block

Deadlift
Bar x 10
60 x 5
100 x 3
140 x 2
160 x 4 x 3 sets (352 lbs)
Set 1 - speed was ok, still not being aggressive because back is grumpy. RPE 5
Set 2. Same as 1, still feeling my grumpy upper back. RPE 6
Set 3. Same speed, same grumpy back - RPE 5
These were solid.

Bent over row
80 x 8 x 2 sets
Was supposed to be 3 sets but back said no thankyou. Cut it after 2.

Hammer incline press
40 x 10 x 3 sets
Pump city

Dips BW
15, 15,
Deep chest burn and pump city.

Still worried about this bloody back issue but will continue to try and work around it.

14 Likes
786

Mr consistency- all reps the same

5 Likes
787

Friday 20 October- week 1 strength block

squat
Bar x 10
60 x 5
80 x 3
Sleeves on
100 x 2
117.5 x 6 x 3 sets - RPE 5, 5, 5
No belt for these, just kept a good brace and watched for any back complaints. A bit of knee and hip pain but didnā€™t affect the reps. Lungs were working the hardest. Can feel my back but it wasnā€™t too bad.

Bench press
Bar x 10
60 x 5
80 x 3
100 x 2
105 x 4 x 5 sets (231 lbs)
RPE - 9, 9, 9, 9,5, 9.5
Hit in the gym tonight and feeling a little tired. Triceps still shot from incline press on Wednesday. Very happy with 5 sets though.

Pull ups
8 x 3 sets

Good morning machine
40 x 10 x 3 sets
These really smash my hamstrings

Good session to round off the week.

13 Likes
788

Good way to start the weekend!

2 Likes
789

That sir, is a great way to think about it. Bring it on.

1 Like
790

Monday 23 Oct - strength block week 2

Squat
Bar x 10
60 x 5
80 x 3
Sleeves on
100 x 2
120 x 2
Belt on

140 x 4 x 4 sets (308 lbs)
RPE 7 (deeep), 7, 7, 7

Back was not any where near as angry after these. Very solid squats.

Leg ext
70 x 12
70 x 12
70 x 12 - then drop set - for the burn

bench

97.5 x 6 x 4 sets (215 lbs) - RPE 8, 8, 8, 9
Moved alright but started running out of puff after 4 reps.

Bench supported Dumbell rows
27.5 x 8 x 3 sets

Back feeling a lot better, not 100% but on the mend. Very happy with this session.

13 Likes
791

Squats

9 Likes
792

Great news!

2 Likes
793

Thanks mate, it did make me smile.
Fingers crossed deadlift on Wednesday goes as well

3 Likes
794

Wednesday 25 October - week 2 strength block

Deadlift
Bar x 10
60 x 5
100 x 3
140 x 2
160 x 2
Warm ups were solid. Back ok.
Add belt
170 x 4 x 4 sets (374 lbs) - RPE 7, 8, 7 better, 8 slowing down now.
A little slow off the floor but ok. Back is definitely feeling it. Middle of my back getting the crampy feeling again.
Still happy worth these, had a little more in the tank.

Hammer incline or shoulder press
40 x 10 x 4 sets
Slow down, pause and then explode up. Great pump.

Hammer machine rows
30 x 10 - warm up
50 x 6 x 4 sets
Good

Dips BW
4 sets
16, 16, 16, 16
Super set these with cable rope hammer curls.
Big arm pump

Awesome session .

11 Likes
795

Sets 1 and 4. Same same but different

7 Likes
796

Friday 27 October- week 2 strength block

squat
Bar x 10
60 x 5
80 x 3
Sleeves on, no belt
100 x 2
122.5 x 6 x 4 sets - RPE 6, 5, 5
A bit of right knee pain but ok. Lungs pumping good like always. Good reps tonight

Bench press
Bar x 10
60 x 5
80 x 3
100 x 2
107.5 x 4 x 3sets - ( 237 lbs) - RPE 9, 9.5, 9.5,
107.5 x 3. - 4th wouldnā€™t go up
107.5 x 2 - let one was a proper grinder
This was heavy work. Nice long rests.

Pull ups - fat boy pull ups
8 x 3 sets

Good morning machine
40 x 12 x 3 sets
Right hamstring as tight as a nuns chuff.

Good session. Not super happy with bench but will keep pushing it forward.

12 Likes
797

Monday 30 Oct - strength block week 3

Squat
Bar x 10
60 x 5
80 x 3
Sleeves on
100 x 2
120 x 2
Belt on
140 x 1
150 x 4 (330 lbs) RPE 9
This was way too slow. I was off work today and doing lots of chores and didnā€™t have my usual eating and drinking habits. I am blaming that.
140 x 4 x 3 sets (330 lbs) RPE 7, 7,
Still got some good reps in. Happy enough.

Leg ext
80 x 10 x 4 sets - double drop set on the last one, went to 60 and then 40. Great burn and pump.

bench
Usual warm ups
100 x 6 x 3 sets (220 lbs) - RPE 8, 8, 9,
100 x 5 only 5 here
Getting tough now.

Bench supported Dumbell rows
30!x 8 x 4 sets

I already knew going into this session that it would be hard hard work. Still pleased I got through it. Now I to the next one.

11 Likes
798

Amazing how this works ey?
I find my food/fluid intake is way better at work during the week than on weekends & days off too.

1 Like
799

good numbers rob

1 Like
800

On a Saturday if I donā€™t pay attention I can miss two mess easily. When you are busy itā€™s easy to do.

2 Likes