This reminds me of an article I saw once of turning 531 into 864. I could never bring myself to try it, and instead did 5s PRO.
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Wednesday 7 Aug - week 1
Axle squat
Bar x 10
60 x 5
80 x 3
Sleeves
100 x 2
Belt
120 x 2
140 x 5 x 3 sets (308 lbs) - RPE 6, 6, 7
Still felt a little heavy but moved fine. Losing my brace a little by reps 4 and 5. Focusing of keeping my back angle fixed. Good.
Hack squat
50 x 8
50 x 12 - quads on fire
50 x 15 - great pump
Machine has adjustable angle. Was a bit too upright for the first set and it was hard. Laid it back a little for the other 2 sets.
Bench
Bar x 10
60 x 5
80 x 3
90 x 6 x 4 sets RPE 7, 7, 7, 7
Nice quick reps. All touch n go.
Pendlay row
90 x 5 x 3 sets (198 lbs )
Trying to be explosive. These were ok
Cable row
100 x 15
120 x 15
140 x 15
Massive pump from these. Used an old school machine. Quality
Abs
Hanging knee raises
Couple of sets. Abs were still sore from the ab wheel on Monday. The hangs here give a nice lat stretch.
Good session. Legs were all kinda of sore going into this but the squats went well. Lower volume is always nice for squats. The rest was just honest hard work.
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Big guy doing big things. But where are the press videos? I still remember the 80 kilo press you filmed years ago, the baseline for the whole RPS system.
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Friday 9 Aug - week 1.
Push press from rack
Bar x 5
Bar x 5
40 x 3 paused - felt a bit weird
40 x 3 paused - felt better
60 x 3 - moved ok
75 x 3 x 3 sets (165 lbs) - RPE 6, 7, 7
75 x Amrap (165 lbs) - 8 - PR happy with that.
These were ok. Going to need a lot more practice to get the most of out the leg drive.
Db shoulder press
25 x 3 sets - 10, 10, 9
They were pretty tough. These felt so uncoordinated, I am guessing lots of gainz here when I get used to them.
RDL (used figure 8 straps)
100 x 10 x 3 sets
These felt good, hammies and glutes working.
Lateral raises
10 x 12 x 3 sets
Right forearm at the elbow was really pissy doing these. Stupid old tendons.
Lying tricep ext
30 x 15 x 3 sets
EZ curl bar, 10kg each side. These werenāt too hard. Will add weight next week.
Good session. The push press wasnāt amazing but the weights moved ok and with more practice I am sure it will improve. 75 x 8 is a good start. The rest was all pump work.
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Here is tonightās first go at some push press
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Rep 8 there almost registered on the scale. Good work.
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That original set was way harder than they. I still have that video on my YT and it was sloooooooooow.
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Yeah, it was like 5 seconds or more
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Strongman Saturday today was some sandbag work. It was a beautiful sunny day so perfect to get outside and train. I was half thinking about missing the session today but then @SvenG got in my head and kicked me square in the ar$e. Thankyou Sven.
Turned out to be a good session. 10 pick and run with the 80KG (176 lbs) bag. All done in around 25 mins.
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Hamstrings are tight AF today. Did an hour of lawn bowls with my son this morning which helped free them up a little. Not sure if the RDL or the sandbags made them work hard but guessing it was both.
Upper back is a bit tight and grumpy again. Guessing the sandbags did that. Should still be good for some trap bar tomorrow.
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Monday 12 Aug - week 2
Frame - trap bar deadlift (33kg bar)
Bar x 10
73 x 5
113 x 3
Add straps
153 x 3
173 x 5 x 3 sets (381 lbs) - RPE 6, 6, 6
173 x Amrap -15 juicy reps - PR
First rep of every set is always a slow pull, the others were ok
Press from rack
Bar x 10
40 x 5
60 x 3
70āx 5 x 3 sets (154 lbs) - RPE. 8, 8, 8.5
70 x -Amrap - 7 reps -
The last rep was a 5 on the RPS scale . Stuck just above forehead height for about 5 sec but managed to get it moving again.
Solid effort.
Db incline bench - high incline
25 x 5 - warm up
32.5 x 7 x 3 sets - (9 reps on the last
Set)
More challenging, (especially getting them up for the first rep) great stretch at the bottom, solid pec pump. Arms a little shakey. Think I need to get stronger triceps.
Chin ups BW +15kg
3 sets of 3
Super set
Ab wheel roll outs (from knees)
3 sets of 10
Happy Mondays .
Very happy with 15 reps on deadlift. That was deff a hard working set. Just what the doctor probably didnāt order. Lmao.
High rep deadlifts are bad for you 
aināt that right @T3hPwnisher
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Love it, this is heavy weights. Also, you have me remembering that trap bars exist and that I lilke using them. So why arenāt I?
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I have no idea, maybe itās time to dust it off and do some cardio like me.
Tuesday night conditioning session
Tonight was that horrible Echo bike again.
6 mins warm up
4 mins tabata - 20/10 8 rounds
6 min steady
Second 4 min tabata - 20/10 8 rounds
5 min cool down.
Decided to do a second round of tabata intervals tonight. I am blaming @antiquity for that. Every time I see his bike workouts I think I should be doing more. Thanks for nothing mate
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Echo bikes suck. I need to get me one.
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They really do suck; there is no way to feel
Comfortable when using one. They do a great job of blowing my lungs up and pumping my legs and upper body though. So thatās good.
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Exactly that. And iām more likely to persuade the missus that we can fit it in the house than a rower
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Wednesday 14 Aug - week 2
Axle squat
Bar x 10
60 x 5
80 x 3
Sleeves
100 x 2
Belt
120 x 2
140 x 1
150 x 5 x 3 sets (330 lbs) - RPE 7, 9, 10
Struggled a bit with the bar rolling down my back a little on the second set.
Only 3 reps on the last set. Set the bar higher on my traps but lost it forward. Though i was going to have to bail forwards into the safeties but managed to just good morning it up. That must be a good morning PR. Lmao!
Hack squat
60 x 3 sets - 12, 10, 6 drop to 40 a side 8 more.
Short rests here. Yuk! Good quad burn .
Bench
Bar x 10
60 x 5
80 x 3
95 x 6 x 4 sets (199 lbs) RPE 7, 7, 8, 8
Kept the rest a little shorter which made it harder. Solid pump too.
Pendlay row
100 x 5 x 3 sets (220 lbs )
I like these.
Cable row
140 x 15 x 3 sets
Very good stretch and pump
Abs - hanging knee raise. These hurt my hip flexors, probably means I should do more.
Had to move through this a little quicker tonight as I had to pick my son up from karate. All done in 75 mins. Hot pumped and sweaty by the end.
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First set of squats at 150KG these were solid
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