Squat
Bar x 10
60 x 5
80 x 3
100 x 2
Belt
120 x 1
140 x 1
150 x 3 x 3 sets (330 lbs) RPE 8, 8, 9
Upper back grumpy, but reps were solid, just had to brace well. Last set was a bit wobbly.
Leg extensions
Couple of sets of 20 just to get a pump
Dumbell bench press
35 x 5
47.5 x 5 x 3 sets (6 reps on the last set)
Dips
10 x 3 sets
Good stretch and pump. Not hard
Dumbell row
47.5 x 7 x 3 sets
Getting heavy.
Nice deload session. Squats were heavy but the volume was low.
Jordy Osborne won Australiaās Strongest man on Saturday, great to see him win the title back. He was in the gym on Monday night so I made sure I stopped to say congratulations and had a little chat. He is such a nice kid, very humble and almost shy. A true gentle giant. He was super pumped about the win and was genuinely excited to talk about the competition and how he went. I didnāt think I would see him in the gym 2 days after a comp but he trains with his girl friend so was there with her and was only doing some light work just to get the body moving. I found it kinda funny that no one else in the gym has any idea who he is. Strongman is such a niche sport that you can be the best in Australia and be completely unknown. I mentioned it to a couple of guys and they were both surprised but also thought it was cool.
Farmers carry
60 x 2 runs
80 x 4 runs (176 lbs per hand)
60 x 2
Felt heavy, grip really being tested with the thick handles. Last run at 80 per hand had me finishing holding it in my finger tips.
Back was pretty sore, especially on the picks. Once I was walking it was fine.
It is ANZAC day down here in Australia, which is national day of remembrance that commemorates all Australians and New Zealanders who served and died in all wars, conflicts, and the contribution of all those who have served.
We have a day off work, so got to spend some time with the family. Got out for a nice recovery walk with the misses in the afternoon. Threw on the 10kg (22lbs) weight vest to make the walk a little tougher. 40 mins of easy work.
If I could have benched without my elbow locking up on me, I probably would have taken to it. Spent a few years trying to work around it, ended up getting surgery. Medical exemption I suppose.
