Todays session
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I normally go thumbless anyway so the fat bar āfeelsā easier in the hands
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Strength aināt speed baby 
Gotta train both. Get to jumping 
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Mate if I jumped over a leaf my knees would explode 
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Yeah, this is kind of what I meanā¦if you hold like that, then much of your grip comes down to simple friction. Donāt have to squeeze, which saves some energy for your actually pulling.
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What are we talking about here? 
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I canāt say because the police might be reading my log
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Some of my double entendrƩs are unintentional, I promise.
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Hello
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This has quietly been my favourite minor thread derail of 2024 so far
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Monday 11 March 2024 - week 2
Barbell complex
Row, clean, front squat, overhead press, back squat, good morning.
5 reps per movement
Bar
30kg (5 per side)
30kg
SSB squat
Warm up
60 x 5
80 x 3
Work sets
102.5 x 5
115 x 5
130 x 5+. (286 lbs) Got 14 reps with maybe 2 in the tank. Breathing was getting hard. Still happy, that is a rep PR with that weight.
Bench press
60 x 5
80 x 5
90 x 5. -
102.5 x 5 - got 9 reps - Rep PR
Only got 8 last time. Happy with 1 more.
High rep squat
120 x 14 (264 lbs). These were all good reps, shut it down at 14 as back was starting to fatigue and reps would have been ugly. Plenty more there though.
Dips - BW
17
17
17+ got 19 reps
Dips feel great at the moment. Solid chest stretch and arm pump.
Rolling tricep extension - Db
15kg x 3 sets
15,
14 - nearly dropped a Dumbell on my face on the last rep. Arm was still holding it but the arm just gave way. Managed to pull my arm down and it bounced off my chest.
12
Finally a couple more reps on the last set. Good stuff
40c in the gym today so decided to give the
Echo bike a miss. Great session even if it was hotter than hell.
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Todayās highlights
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Great workout. 40c seems wildly hot for a gym.
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Thanks mate. We have had 3 days in a row of near 40c and the gym is a concrete warehouse with no air con. It heats up pretty good after a few hot days. They have a few fans to move the air around but it doesnāt make it any cooler. Itās not that bad, I just took a few longer breaks and drank more water.
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Electrolytes?
Yes a little of these too.
Crazy heat wave youre getting down south there Simpson.
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So much better today mate. Trained outside and it was a very pleasant 21c
Tuesday 12 March - conditioning
Farmers carry
60kg per hand (132 lbs per hand)
25m drop and turn 25m
10 rounds
Then
Echo bike
3 min warm up
4 min tabata
These were ok today, big leg pump and felt sick after but still better than previous goes.
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Wednesday 13 March Hypertrophy week 2
Hammer Inc press (weight per side)
20 x 10 reps - warm up
65 x 9
65 x 8.75
65 x 6
Drop
40 x . 10
That is getting heavy now. Well happy with the reps though.
Hammer pull overs (seat height 3) (weight per side)
50 x 3 sets
10
10
10
Seal rows (total weight)
80 x 3 sets - .
8
8
8
One arm Dumbell row
2 sets - max
52.5kg
14 and 8 (grip went )
Straps
12 and 12
Dumbell shrugs
2 sets - max
52.5 kg
10
10
Good stretch in the traps
Good morning machine
50 x 11 x 3 sets
That was a pretty good session. Work is pretty stressful right now, so I wasnāt really up for it tonight. Felt ok after the first exercise and just got the job done.
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