We tend to be lucky here in Melbourne that those hot days are few and far between. We also usually have a cool change that comes in the late afternoon. Down here we get the heat from the North (off the centre of Australia where it is all bush / desert). If there is a north wind then it gets HOT. Luckily if the wind changes and comes from the south it brings cool air from Antarctica. This can drop the temperatures really quickly.
Yesterday it was 38c (100f) at 17:00, the the wind started to change direction. By 18:30 the wind was fully from the south and by 19:30 it was 22c (71f)
We usually have the windows closed and the aircon on during the day but when the wind changes we open up the house and let the cool air through. Its always nice to sit out on the back at the end of a hot day and feel that southerly come in.
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
130 x 5
147.5 x 5 -
167.5 x 5+ got 8 reps
Happy with that, felt heavy.
Oh press
50 x 5
55 x 5
62.5 x 5 + got 12 reps ( last 2 with some leg drive)
High rep squat
80 x 50 reps (176 lbs) - 20 - 15 - 15
Struggling to breathe for the first 20. Effort was still good all up. Kept the rest pretty short. Legs were screaming at the end.
Pull ups - BW. - fat boy pull ups
10
10
10+. Only for 8
Was totally cooked
Barbel curls
47.5 x 7 x 3 sets - big arm pump
Big papa pump !!
Good session. Lots of proper hard work and good pump. Happy with that
@T3hPwnisher that means a lot mate really/. I have to keep on top of my game right now. My son is getting right into WWE so when he is watching the British Bulldog gorilla press the Ultimate Warrior it is hard to keep up
Still training powerlifting mate just in a Hypertrophy block at the moment.
This is a bit of a miss match of a few things thrown together. 2 days a week Itās kinda based off Mass Made Simple by Dan John. It has the complexes to warm up then the strength work, which is essentially 531 - 5ās pro with an Amrap set. Then the high rep squats come from Dan John and the rest is accessory pump work.
The third day in the gym is a pure bodybuilding day. Mostly focused on back because I usually donāt do enough of that.
The other days of the week are either easy recovery stuff like a nice walk or conditioning work like sandbags or farmers,
Anything that just gets me working and sweating hard.
Hell yeah! I was actually linking a few of those in my post but felt like it was getting nutty. But Patera competed in the first ever WSM in 77 and Putski was in 78.
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
105 x 5
120 x 5
132.5 x 5+ (292 lbs) got 12 reps on the- happy with that
Bench press
60 x 5
82.5 x 5. -
92.5 x 5 -
102.5 x 5+. (226 lbs) Got 8 reps- they were all solid.
High rep squat
110 x 30 reps. (242 lbs) - 21 strong reps - happy
Couple of boys I talk to at the gym were shaking their heads after this one,
Conversation went: . āHow many reps ?ā - ā21ā - āfken hellā.
