Alive this morning?
Absolutely ripper effort being put in this block!
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Actually feeling pretty good, slept well last night and legs felt light on the morning dog walk. Lets go
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You are strong, absolutely full stop, no caveats.
The fact you just keep getting better despite the years, just incredible - the man, the legend, Simo, bravo sir!
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Thank you for these kind words, It is hard when you are always looking to get stronger to really appreciate what you can do already. Lets hope I can keep chipping away and show that 50ās in the new 30ās.
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Friday 4 April - week 3
Paused Squat
Bar x 10
60 x 5
80 x 3
100 x 2
Belt
120 x 1
135 x 3 x 3 sets - (297 lbs) RPE 8, 8, 8
Solid pauses, but this was proper hard work. Back is a fried.
Comp Bench press
Bar x 10 - warm ups have band around the wrists to force me to pull the shoulders apart.
60 x 5 - band
80 x 3 - band
90 x 1 - no band
100 x 4 x 2 sets (220 lbs) - RPE 7, 7
102.5 x 4 x 3 sets (226 lbs) - RPE 8, 9, 9
Good solid pauses. Nice work
Bent over row
95 x 3 sets (209 lbs)
8, 8, 8
Happy with these, back was proper sore, in a what a hard week of training way.
Lat pull downs (palms facing me like a chin up)
91 x 3 sets - (200lbs)
12, 10, 8
The his is the heaviest I have been on pull downs. Using some body movement but great back pump.
Rolling tricep extension
17.5 dumbells x 3 sets
15, 14, 14
Shoulder rehab
Great session and great end to the training week. Quality
Squat
Bench
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The steak restraunt awas that Vlado or Macelleria both are great!
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Vladoās mate it was great.
Took my son to the Melbourne motor show today. A friend of his from school also came with his mum. We had a good day looking at the cars. My son and his friend must have sat in every car and just about pressed every button in the place.
In the afternoon we went out for Korean BBQ, it was all you can eat buffet, with a mix of cooked foods and raw meat and seafood that you cooked at the table on your own grill. I ate well over 1.5lbs of meat and fish.
Got home around 5pm to find out my wife had prepared chicken wings for dinner. Asked her if we could eat a little later which she kindly obliged. That meant I had some room for chicken wings, potato, corn and coleslaw.
Today was a good day.
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Sunday evening we went out with the family for bowling and dinner. There was 13 of us all up, which was me and my 4, with my misses sister, her husband kids and couple of grandchildren. We havenāt been bowling for a long time but me and the misses used to bowl a lot when were pre kids. She was always a better bowler than me. It was funny hearing the grown up nephews and niece talk about who was going win and who was good. One of my nephews asked me if I was any good and who I though would win. Without hesitation I said my misses. This seemed to really surprise him. It surprised him even more when it turned out I was right and she beat every one by at least 30 points. LOL It was good to see her smile when they looked at the final scores.
We went out to a BBQ meat place after and I had some really good brisket and pork belly.
This was a great weekend.
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Monday 7 April- mini Deload
Squat
Bar x 10
60 x 5
80 x 3
Sleeves
100 x 2
Belt
125 x 3 x 3 sets
Pretty easy reps but left hip and quad not super happy still.
Tried out my new SBD powerlifting knee sleeves today: I went a size down for extra compression and could definitely feel it. It was like a mini workout putting them on. Not sure if they had any more rebound that my other sleeves but they deff felt tighter around the knees and calves.
Bench press
Bar x 10
60 x 5
80 x 5 x 3 sets
Fast easy reps.
Bulgarians (weight is KG per hand)
25 x 3 sets -
Werenāt hard, but left leg is stupid.
Dips - BW - 3 sets
7, 7, 7
Short rests. Easy
Dumbell row
40 x 3 sets - l
5,5, 5
Rotator cuff work
Simple deload session all good.
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Yup, 100% with you on this, I find that folding them (second method in this video ,https://youtu.be/BTbCK9agUOA - but I pull from the top not the bottom) works well to get them on quick. Getting them over the calves is a nightmare, and if itās hot itās way harder (one advantage of the UK over Oz - itās easier to get SBD knee sleeves on - ha in your face!) and heaven forbid you gain weight!
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Your Deload sessions are still a pretty good workout.
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Do you hold a DB in each hand or use one hand for stability? I seem to fair better with a DB in one hand and the other to help stabilise me.
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Dumbell in each hand - 23 sec in this video
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Was just thinking that I was jealous of that BSS leg rest, but I reckon I can rig one out of the SSB set super low in a rack! I reckon I might one day tolerate 40lbs per hand on BSS with that thing 
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Just a normal bar with a towel wrapped around it or pussy pad on it will also work.
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Wednesday 9!April - deload
Deadlift
Bar x 10
60 x 5
100 x 3
140 x 3 x 4 sets -(308 lbs)
All beltless. Lower back was a bit stiff but reps were not hard.
Leg curls
32 x 3 sets
6, 6, 8
Hammer row
40 x 8 x 3 sets
Pull ups - wide grip, thic bar
3 sets -
5, 5, 5
Easy full reps
Dumbell curls -
12.5kg x 3 sets
12, 12, 12
Nice little pump.
Shoulder rehab
Nothing to see here. Just deloading
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I used to love doing Bulgarian squats. I didnāt know what they were called at the time, so I just called them 1-legged squats lol
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ha ha yep. Sometimes they are single leg squats, or split squats, or rear foot elevated split squats orā¦
Just got easier to call them Bulgarians. Also this males them sound much more manly. LOL
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Thought they were called hell on earth?
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