I am usual good but there are days it just doesn’t work. Never mind
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Wednesday 1 Nov - week 3 strength block
Deadlift
Bar x 10
60 x 5
100 x 3
140 x 2
160 x 2
180 x 2
180 x 2
180 x 2 - these were so slow, last was a grind
Lower back really tired and quads sore from squats on Monday. Kept them at doubles cause they were slow. Cut it at 3 sets. Should have been 4 sets of 4 but I had nothing in me tonight.
Hammer incline or shoulder press
40 x 10 x 4 sets
Hammer machine rows
40 x 10 x 3 sets
Dips BW
3 sets
17, 17, 17
Very meh session. Oh well , onward.
13 Likes
Friday 3 Nov - week 3 strength block
squat
Bar x 10
60 x 5
80 x 3
Sleeves on, no belt
100 x 2
125 x 6 x 4 sets - RPE 7, 8, 7, 8
Right knee really complaining a lot. Back seems to be holding together.
Bench press
Bar x 10
60 x 5
80 x 3
100 x 2 - felt good
110 x 3 (242 lbs) - RPE 9
110 x 3 - RPE 9.5
110 x 3 - RPE 10 last rep was sow
110 x 2
100 x
Hard work.
Pull ups - fat boy pull ups
8 x 3 sets
Good morning machine
40 x 12 x 3 sets
Proper hard work tonight. I have been exhausted all week. Felt like falling asleep everyday at 4pm. Still got in the gym at 7pm and did the work.
12 Likes
Monday 6 Nov - deaload
Squat
Bar x 10
60 x 5
80 x 3
Sleeves on
100 x 2
120 x 2
Belt on
140 x 1
New sleeves
150 x 1 - felt heavy ish but moved ok
155 x 2
155 x 1
155 x 1
Dropped to singles cause right knee was groaning a fair bit. Right quad painful. Need to get on the roller.
Leg ext
50 x 8 x 3 sets
bench
Usual warm ups
105 x 3 x 4 sets (231 lbs) - RPE 7, 8, 7, 8
Smooth controlled reps slight pause. Felt good.
Bench supported Dumbell rows
25 x 8 x 3 sets
It was hot in the gym tonight. Felt ok until my right leg started complaining. Oh well.
11 Likes
Squat
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Wednesday 8 Nov - deload
Deadlift
Bar x 10
60 x 5
100 x 2
140 x 2
160 x 2 - these moved ok. Back was ok too.
Belt
180 x 2 - ok want it to be faster though
180 x 2 - ok
180 x 2
Happy with these for a deload
Hammer shoulder press
40 x 7 x 3 sets
Slow down, pause then explode up
Just a quickie tonight. Very enjoyable
@Chris_Shugart this thread won’t let me post more than six times. Any way to fix that please.
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Helpful 6 post break!
Love your deloads, is that about 75% for you these days?
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No load reduction. Only volume.
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Coach responded above. I have been doing heavy deloads for a while now. Sometimes the reload is heavier than the week 4 but volume is very much reduced on the main movement and accessories
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I’d be happy with these any day, deload or not. Nice job!
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Friday 10 Nov - deload
squat
Bar x 10
60 x 5
80 x 3
Sleeves on, no belt
100 x 2
120 x 2
Belt
130 x 3 x 4 sets - RPE- 5, 3, 3,
Practicing for heavier stuff. Solid reps Right leg in a little pain still. Happy though
Bench press
Bar x 10
60 x 5
80 x 3
100 x 2
110 x 2 x 5 sets (242 lbs) - RPE 8, 8, 8, 9, 9
Warm ups felt light. 110’s felt ok. Need to get my legs working more.
Pull ups - fat boy pull ups
7 x 3 sets
And that is a wrap. Taxi for Simo.
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De load bench
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You just posting your shit in everyone’s log now, good strategy for getting likes and attention
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The lifting is so mediocre I have to do something 
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Well as somebody who has basically ditched the barbell of late, let me show you one of my pamphlets. It is all about bodyweight exercises and also becoming a Jehovah’s Witness.
If it’s about body weight it better have loads of burpees
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Or maybe your lifting is so amazing you make us feel bad.
THAT’S YOUR DELOAD? My deload consisted of house cleaning and making a new muffin recipe.
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Yer but I bet your muffins are delicious. (That sounded a bit creepy)
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I love it
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Haha they turned out great! 
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