Good gosh, mate—you’re built like a brick house!
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I hide it under my t shirt 
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Monday 12th Feb Hypertrophy week 4
Barbell complex
Row, clean, front squat, overhead press, back squat, good morning.
5 reps per movement
Bar
30kg (5 per side)
30kg
SSB squat
60 x 5
80 x 3
90 x 5
105 x 5
120 x 5+ (264 lbs) got 15 reps - rep PR had l more but was getting a pressure headache
Bench press
60 x 5
70 x 5. -
82.5 x 5 -
92.5 x 5+. (204 lbs) Got 13 rep PR
High rep squat
90 x 30 reps. (198 lbs) Stopped at 20 didn’t have it in me tonight. Back was getting sore but it was mostly mental. Too hot.
Dips - BW
13
13
13 - got 20 reps - yeh baby
Rolling tricep extension - Db
15kg x 3 sets
15, 13, 11
These are hard, good pump though.
Echo bike
3 min warm up
4 min tabata
Have I ever told you all how much I hate this bike/. Quad pump after this was horrible and painful.
Fkn hot in the gym today. Really good session. Rep PRs on SSb and bench. Fell a little short on the high rep squat but going to blame the heat. Dips were good and the rest was cream on to0.
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Tonight’s highlights
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Good to see @SvenG beating @freshyfresh to the first like. Appreciate it brother. 
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I have a Paleo chili on my meal prep list this week. Combo ground beef and chuck roast with a lot of veg. Going to fill my crock pot. Thanks for the inspiration!
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Went for a 30 min walk after dinner tonight. Always feels good to be moving.
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Awesome SSB set mate! I’m trying to figure out how to tame that bar at the moment and it’s killing me! Doesn’t help that some bastard took the pads off the arm bars for hip thrusts or some shit 
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Well that just sucks.
The handles on this bar make the bottom position feel a little odd. It’s almost like a quick pause squat. It never feels comfortable but there always seems to be another rep.
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Well in any case your groove looks really good!
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Wednesday 14 the Feb- Hypertrophy week 4
Hammer Inc press (weight per side)
20 x 20 reps - warm up
57.5 x 10 x 2 sets
57.5 10 - last rep was a big grind - perfect
Still progressing - 3 plates a side next week.
Hammer pull overs (seat height 3) (weight per side)
47.5 x 10 x 3 sets -
Got all the reps, still progressing
Seal rows (total weight)
65 x 10 x 3 sets - just got the reps, these are tough.
One arm Dumbell row
2 sets - max
42.5KG
First set 20 reps - holy crap
Second set 18 reps left and 17 right
Dumbell shrugs
2 sets - max
42.5KG
13, 12
Good shit
Good morning machine
45 x 10 x 3 sets
Amazing what a difference just 5kg can make.
Echo bike
3 min warm up
Tabata
I really really hate this bike. Quads had a sick pump though.
One of the trainers at the gym asked me when my next comp was. Told him I was doing a Hypertrophy block now so it would t be for a while. He said well you are looking massive so it must be working. That was nice of him.
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Have you done any paused bench at that height?
- pause on the decent, but otherwise normal
- pause on the ascent, but otherwise normal
- top half: descend to that point, pause, then press out
- 1-1/2 reps: descent, press to that point, pause, back to the chest, then press all the way up
These are all sheiko-ish variations.
When I was doing this with my overhead press, I felt like I got the most out of the top half work, followed by the 1-1/2 reps.
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I have done a bit of paused and temp work including spoto press but sounds like I need to do more.
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Conditioning tonight
Did tire sled drags. 28kg sandbag in the sled and then held a 16kg (35 lbs) kettlebell in each hand. 10 rounds.
Holding the kettlebell while pulling the sled is an absolute game change. It removes all the arm movement out of the walk and slows it down. This makes the legs work harder and the extra trap work is just a bonus.
By round 3 it was noticeably harder and I started to think I would not get 10 rounds. I just kept doing one more and by round 8 I knew I would finish.
Good session
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Sled drag set up, sure @SvenG and @T3hPwnisher will appreciate this
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Totally Dan John approved right there!
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now I remember why I don’t like him. LOL
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Friday 16th Feb - Hypertrophy week 4
Barbell complex
Row, clean, front squat, overhead press, back squat, good morning
5 reps per movement
Bar
30kg
30kg
Deadlift
Warm ups
60 x 5
100 x 3
Work sets
120 x 5
140 x 5 -
157.5 x 5 + (347 lbs) got 11 reps with a couple left. Good
Oh press
45 x 5
52.5 x 5
60 x 5 + 12 reps - rep PR
High rep squat
80 x 50 reps (176 lbs) - 21, 19, 15
Had every intention of doing 50 in one set, but got to 15 and knew I was in trouble. Started getting dizzy and had to shut it down at 21. Had a short rest and did 19 more and then another shoer rest and then 15. The extra 5 was a penalty. Some times it just isn’t there. Bit annoyed but I’ll get over it.
Pull ups - BW. - fat boy pull ups
9
9
9+ only 7 - dead on my feet
Barbel curls
47.5 x 7 x 3 sets - big arm pump
That was a tough tough session.
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@wiseman83 what RPE ??
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