Simo - The Red Shoe Diaries (Part 2)

Training Logs
2708

Monday 2 June - deload

Squat
Bar x 10
60 x 5
80 x 3
100 x 3
120 x 3 x 3 sets - (264 lbs) kept the belt on for those and worked on just practicing form. Good reps

Bulgarians
25 x 8 x 3 sets -

Dumbell bench
30 x 4 warm up
40 x 4 ok
45 x 4 ok
50 x 4 these were hard but all good reps. Happy with that for now.

Dips
3 sets
7, 7, 7

Lower back was a little sore on one side. Might be from too much time cleaning cars at the weekend. Called
It a day after dips. Happy with this for a little deload.

15 Likes
2709

Wednesday 4 June - deload

Deadlift
Bar x 10
60 x 5
100 x 3
140 x 3 x 3 sets all done double overhand grip. Felt like grip training.

Hammer row
40 x 8 x 3 sets

Pull ups . Wide grip on the thic bar
4 sets - 5, 5, 5,

Dumbell curls
12.5 x 15 x 3 sets
Focus on continuous reps, no pause at top or bottom. Huge pump.

Rotator cuff work - 5 mins

Good little deload session

15 Likes
2710

Friday 6 June - deload

Squat
Bar x 10
60 x 5
80 x 5 x 3 sets
Everything feels creaky when I squat light.

Bench press
Bar x 10
60 x 5
80 x 3
90 x 1
100 x 3
105 x 3
110 x 3
These felt a bit sluggish today. Oh well itā€™s only a deload so who cares.

Bent over row
80 x 5 x 3 sets

Lat pull downs
63 x 8 x 3 sets -good stretch

Rolling tricep ext
12.5 x 3 sets - 15, 15,
Always a good pump on these

Rotator cuff- 5 mins

Deload week iis done. Back to work

14 Likes
2711

I find that as well, I put it down to not bracing properly due to lighter loads.

4 Likes
2712

I feel it too, I wonder whether itā€™s also because youā€™re too busy focusing on not dying and the creaking is still there, it just doesnā€™t register?

4 Likes
2713

Itā€™s the same for me also. And at times the the light stuff feels way harder lol

1 Like
2714

Definitely agree here. I feel like when the weights get heavier it gets my form in check and lets me get deeper

3 Likes
2715

I agree about lighter feeling harder. Need the heavier weights to really get your joints, muscles, ligaments, etc set right.

2 Likes
2716

Glad it is not just me boys. Back to heavier weights on Monday so no complaining this week.

1 Like
2717

Ahh. Too cute. Great online dog trainerā€™s quote, ā€œall dogs want to be labs, and all labs want to be black.ā€ Lol

1 Like
2718

Monday 9th June - week 1

Squat
Bar x 10
60 x 5
80 x 3
100 x 2
120 x 2
130 x 6 x 4 sets - RPE 6, 6, 6, 6
These felt like hard work. Leg was pretty grumpy but it didnā€™t really affect the reps. Lungs pumping hard.

Bulgarians
30 x 8 x 3 sets -
Quad pump and lungs burning.

Dumbell bench
30 x 5 - warm up
40 x 8 x 4 sets - 1 2 3
Nice reps, good pump

Dips +
Max x 3 sets
15 (not max but was getting back cramp)
15
12

Dumbell row
47.5 x 12 x 3 sets
These were no fkn joke.

Rotator cuff work - 5 mins

And that is that. Very solid week 1 session. Body was hurting a bit and I am sure it will be sore tomorrow but that is kinda the point really isnā€™t it ?

13 Likes
2719

Hello still going strong I see

1 Like
2720

Hey duke good to hear from you, hope you are still getting some training in

2721

I followed this back to the puppy postā€¦how did I miss a LAB PUPPY???

Gorgeous, @simo74!

1 Like
2722

Thanks @Oosiris and @EmilyQ he is a handsome boy. He is also a bundle of energy and a bit crazy. LOL

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16 Likes
2723

Tuesday night conditioning.

60kG sandbag over shoulder - 2 reps EMOM for 30 mins. Did a few more reps in the last minute.

Whole body felt these, but it was good to be throwing the bag around again.

11 Likes
2724

Wednesday 11 June - week 1

Deadlift
Bar x 10
60 x 5
100 x 3
140 x 3 - doh
160 x 6 x 3. sets - RPE 4, 4, 4
160 x 12 decided to do a few more reps on the last set. Lungs were the limiting factor here.

Good work.

Good morning machine
20 x 10
40 x 10
40 x 10
Holy lower back, glutes and hamstrings !!! These really work

Hammer row
40 x 5 warm up
60 x 10 x 3 sets -
Solid pump

Pull ups . Wide grip on the thic bar
4 sets - 6, 6, 6, 6
These were making me a little dizzy.

Dumbell curls
15KG x 12 x 3 sets
Nice solid pump. Arms were sore as fk after sandbag yesterday, was good to stretch them and flush some blood through

Rotator cuff work - 5 mins

Now that was a seriously good training session. Feeling strong today.

Deadlift - set 1 and set 4

Adding a little post workout pump shot, tagging @TrainForPain @rugby_lifting @davemccright because I know they love a good gun show

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23 Likes
2725

Arms looking massive brother! Nice work!! Itā€™s an arms race!

2 Likes
2726

Damn, look at those guns!

1 Like
2727

just trying to be a thic as you brother

1 Like