It’s ok you are old like me so used to being let down by now. 
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Really appreciate you taking the time to look that up and lay it all out. Waiter walks is a great idea to add into some conditioning sessions. Last time I did those my shoulders were sore for days
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Honestly scrolling back was mutually beneficial, it’s interesting to see how little assistance work I used to do and the number sets I put into the main movements.
Might be guilty of majoring in the minors now and need to make some adjustments
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Yoked back, keep it going!
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Nothing like a little look back at previous training blocks to focus the mind. It is so easy to keep adding things to training until there is more focus on accessories than big lifts. Hopefully this reflection will allow you to switch things up a bit.
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Monday 5 Aug - week 1
Frame - trap bar deadlift (33kg bar)
Bar x 10
73 x 5
113 x 3
Trying out new straps
153 x 3
163 x 5 x 3 sets (359 lbs) - RPE 5, 5, 5
163 x Amrap - 15 reps - just my lungs made me stop. Happy
First set felt a bit heavy. Second was better,
Using straps takes some of the weight out of the hand. Going to take a bit to get used to. Pleased with 15 on the Amrap. I had a bit more but given this was week one I didn’t want to trash myself just yet.
Press from rack
Bar x 10
40 x 5
60 x 3
65 x 5 x 3 sets (143 lbs) - RPE 7. 7 7,
65 x -Amrap - 9 reps
These were ok, could feel lower back working to keep my steady. Technically not the best but they moved well enough .
Db incline bench - high incline
20 x 5 - warm up
30 x 7 x 3 sets
These are hard to get up. @Cyrrex will feel
me there.
Good stretch and pump though.
Chin ups BW +10kg
3 sets of 3
Super set
Ab wheel roll outs (from knees)
3 sets of 10
This is a great combo, really hits the biceps and the abs (only 3 months to summer)
Good first session. I am pleased with how this flowed.
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Need you a set of dumbbell hooks from Mad Spotter.
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We have some proper Dumbell stands that you can take the dumbells from and then they move back out the way. I just didn’t want to use them for such a light weight.
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Good sets, mate. MAYBE a little loose on the final rep of the overhead press. Just something to watch really.
Trap Bar stuff was good. Good speed…definately had more with a few deep breaths, but for week 1, thats perfect IMO.
The formulas we added to the spreadsheet will do thier thang.
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Thanks Wisey, you are spot on with that last overhead rep. I was going to squeeze another but number 9 was shakey so I decided to keep it safe for week 1.
The deadlift was good, the first rep feels slow but after that the rest feel smooth. The whole session was good. Nice amount of pressing and the other movements felt good.
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Feels like I am suppose to make a sex joke here, but then I consider you might actually be saying someting real. If the incline is so high, it almost becomes an OHP, and then yes, it is hard to get the DBs up. Well, not your little sissy weights, but the point still stands.
Good work here, though. 65x9 is not joke.
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It’s mostly just that I haven’t sone the inclines for a long while. A few weeks of practice and I am sure it will get easier even as the weights get more respectable
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Back doms from those trap bar deadlifts is real. Love it
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Tuesday conditioning
Echo bike
10 mins steady pace alternating each minute between legs with arms and just legs.
Then tabata 20/10 - 8 rounds
Then 10 more minutes for steady pace.
Good leg pump and got the blood moving.
I still hate this bike though.
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It’s freaking me out that you did 163kg and not 162.5 or 165.
I don’t like it
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Lmao it is because the large frame trap bar we have weights 33KG
I like the fact I did it for 15 had no effect. Salute
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Hahaha like I said the 3 really threw me.
I reckon you’ve got it for 16
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I hate getting odd numbers of reps. I’ll take grindy sloppy rep just to reach that even number.
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I will sometimes program uncommon rep ranges just to make it feel different. Doing sets of 6 seems so much harder than 5’s. Doing sets of 9 or 11 has a different feel than doing 10’s. You should try it.
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This is good.
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