They are the next day when you try to sit on the dunny
3 Likes
Friday 11 April - Deload
Paused Squat
Bar x 10
60 x 5
80 x 3
100 x 3 x 3 sets
No belt, solid pauses. All east. Still some leg pain but nothing really.
Comp Bench press
Bar x 10 -
60 x 5 -
80 x 3 -
90 x 4 x 3 sets (198 lbs) -
Easy reps all good pauses.
Bent over row
80!x 3 sets
6, 6, 6
Lower back a little stiff still.
Lat pull downs (palms facing me like a chin up)
60 x 3 sets -
8, 8, 8
Easy weight, loaded stretch
Rolling tricep extension
12.5kg dumbells x 3 sets
12, 12, 12
Easy pump reps
Shoulder rehab
Nice session.
19 Likes
Still going strong and steady.
2 Likes
Still chasing you down Harry.
How was the Philippines ? Family all good ?
I see you back in the gym, you going to start throwing again soon ?
1 Like
Families all good. #1 son and his wife weāve yet to meet are back in Africa and #2 is back in Japan. Real tempted to do some throwing comps cause Iām in a new age group now. First meet would be mid June and I havenāt thrown anything in almost 2 years. I know I wonāt be able to resisted heading down to the college and see what I got in me.
4 Likes
Yer go for it mate. Canāt wait to see you dropping bombs again.
2 Likes
Picked the puppy (Orin) up front the ABF training facility on Sunday morning. He went back there on Wednesday last week for his 3 month assessment. Got some great feedback from the staff and we were super happy to hear he was good at most things. Couple of minor points to work on with him over the next few months.
We also no need to start a search game with him. Basically you need to hide his food and use a āfind itā command. You start off slowly with one person holding him and the other waking away with the food bowl and place it somewhere he has seen. Then return to him and let him go and say āfind itā. You then make it gradually harder by hiding it somewhere out of site and eventually split it into 2 bowls. It will be fun to see him sniffing it out.
He seemed pretty happy to see us when they bought him to the collection point. But also super tired after 4 days of work and playing with all the other dogs. Was great to have him back though.
21 Likes
Oh, that face!!!
2 Likes
Monday 14th April - week 4
Squat
Bar x 10
60 x 5
80 x 3
New SBD Sleeves
100 x 2
Belt
120 x 2
140 x 1
150 x 4 x 5 sets (330lbs) - RPE 8, 8, 9, 9.
Last set was proper hard, dropped to 100 for a fast triple.
100 x 3 - flew up
Feeling like hard work. Happy with it overall. First week back after a deload always feels a bit off. Little to no quad or hip pain.
Bench press
Bar x 10
60 x 5
80 x 3
95 x 6 x 5 sets - (209 lbs) -
Pump city baby. These were good.
Dips - BW +12.5kg - 2 sets
15, 13
Dumbell row
42.5 x 2 sets
8, 8
Rotator cuff work
Good session, squat moved ok.
19 Likes
Good the quad feels ok, mate. Just keep monitoring it, will be no Real harm in a volume reducton at this point.
1 Like
This, was mind boggling.
16th October, 2017. This is from the first block we did together.
How did we age nearly 8 years in this short a time?
ALSO, made a few small adjustments to the program for next week and the final taper week. I began the taper next week instead, though only a very mild sublte beginning. Just pulled a set from the heavy shit, and played with the last week a little bit.
Cheers,
10 Likes
Wednesday 16 April - week 4
Deadlift
Bar x 10
60 x 5
100 x 3
140 x 2 - doh
Belt and mixed grip
160 x 1
180 x 4 x 5 sets - RPE 8 8 8, 8
Left knee tendons feel a little swollen. These were proper hard work .
Leg curls
36 x 5 - 1 set only, knee complaining
Low pulley row
40 x 8 x 3 sets
Back was sore after deadlifts
Pull ups - wide grip, thic bar
4 sets -
6, 6, 6, 6
All good
Dumbell curls
15kg x 3 sets
12, 12, 12
Shoulder rehab
Hard work tonight. Couple of shitty long days at work definitely taking a toll.
Weighed myself at 89KG tonight. Bang on target for comp weigh in.
19 Likes
Fkn crazy mate. We have come a long way from back them. Awesome that we have 8 years of programming results together.
2 Likes
Nice benching!
1 Like
Friday 18 April - week 4
Paused Squat
Bar x 10
60 x 5
80 x 3
100 x 2
120 x 1
130 x 3 x 3 sets (286 lbs) -
Slow reps, solid pauses. These werenāt easy.
Comp Bench press
Bar x 10
60 x 5 -
80 x 3 -
90 x 1 -
102.5 x 4 x 5 sets (226 lbs) RPE 8, 8, 9, 8, 8
First set felt a little heavy but moved ok. Second was much better. Third was off the grove, fourth felt great. Last set was also great.
Bent over row
85 x 3 sets
8, 8, 8
Back was ok, this was pretty light though.
Lat pull downs (palms facing me like a chin up)
77 x 3 sets -
12, 12, 12
Good stretch
Rolling tricep extension
12.5kg dumbells x 3 sets
18, 14, 12
Big arm pump on these and then pullover part gives a solid check pump too.
Shoulder rehab
Good Friday afternoon session. Gym was pretty quiet but there weee a few other nutters like me there. Happy with the session total. Paused squat was slow and deep and bench was bang on the plan. Been a crazy week, TGIF!!
Bench
Thanks @hel320 little more bench from today/
Squat
19 Likes
Monday 21 April- week 6
Squat
Bar x 10
60 x 5
80 x 3
New SBD Sleeves
100 x 2
Belt
120 x 1
140 x 1
150 x 1
155 x 4 sets (341lbs) -
2, 2, 2, 2 all sets RPE 9
Dog shit. These weee supposed to be sets of 4, but there was just no power there today. Left leg still sore but this didnāt make it worse so that is a positive.
Bench press
Bar x 10
60 x 5
80 x 3
90 x 2
97.5 x 6 x 4 sets - (215 lbs) - RPE 8, 8, 8, 8
Bench was ok today. Nice
Dips - BW +12.5kg - 2 sets
18, 12
Nice burn and pump
Dumbell row
45 x 2 sets
8, 8
All good.
Rotator cuff work
Squats felt crap tonight. Bar felt heavy and they were slow. Left knee and quad is not great but we move forward anyway. The rest was all good.
Squats
16 Likes
Wednesday 23 April - week 6
Deadlift
Bar x 10
60 x 5
100 x 3
140 x 2 - doh
Belt and mixed grip
160 x 1
180 x 1
190 x 4 sets - (418 lbs)
4, 2, 2, 2
First set was a little slow. Everything else was just hard. Left knee pretty grumpy after these.
Hammer row
50 x 10 x 3 sets
Good movement, nice pump
Pull ups - wide grip, thic bar
4 sets -
5, 5, 5, 5
All good
Dumbell curls
15KG x 3 sets
12, 12, 12
Shoulder rehab
Overall a decent session. Deadlifts felt hard but I expected that at this stage. Nothing broke so that is a good thing. Onward.
Deadlifts - no sound due to stupid YT copyright
15 Likes
Friday 25 April - week 6
Paused Squat
Bar x 10
60 x 5
80 x 3
100 x 2
120 x 1
135 x 3 x 3 sets (297 lbs) -
Solid reps. Happy with these. Actually what I mean is these were bloody good.
Comp Bench press
Bar x 10
60 x 5 -
80 x 3 -
90 x 1 -
100 x 1
105 x 4 x 4 sets (231 lbs) RPE 7, 8, 8, 8
Much better leg drive. These are by far the best bench I have done it ages. Felt great.
Bent over row
90 x 3 sets
5, 5, 5
Back achy bit these were east controlled reps.
Lat pull downs (palms facing me like a chin up)
77 x 3 sets -
10, 10, 10
Nice full stretch
Rolling tricep extension
12.5kg dumbells x 3 sets
20, 15
Arm Pump city.
Shoulder rehab
Very very good session, knee still dodgy but squats were great and bench was even better. Itās ANZAC day down here, so salute to all service men and women past and present.
Thankyou for your service.
Squats
Bench
Must be getting close to six posts, where are the comments guys and gals ?
10 Likes
Now that did make me laugh. We must both be silly 
1 Like
Iām always impressed by the effort you put in your squats. Some of those sets where the bar slows way down and you go for 2 more reps shows some real grit on them. Nice hard work in here as usual. 
1 Like