That’s beautiful. My son just started baseball and is loving it.
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It’s really good when they find something they enjoy. But it does mean more taxi work for dad 
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Monday 18th March - week 3
Barbell complex
Row, clean, front squat, overhead press, back squat, good morning.
5 reps per movement
Bar
30kg (5 per side)
30kg
SSB squat
Warm up
60 x 5
80 x 3
Work sets
110 x 5
122.5 x 5
137.5 x 5+. (303 lbs) Got 10 here with maybe 2 grinders in the tank. Rep PR
Happy with squat right now.
Bench press
60 x 5
85 x 5
95 x 5. -
107.5 x 5 - (237 lbs). Got 6 reps. Rep PR
Happy boy. Felt solid.
squat
130 x 6
Drop
100 x 6
Drop
60 x 12
Big leg and lung pump.
Dips - BW
18
18
18+ got 21 on the last set.
Dips just keep getting better. Very good.
Rolling tricep extension - Db
15kg x 3 sets
15, 15, 13
Pump city baby
And that is a wrap. Last Monday session of this 9 weeks of Hypertrophy done. 2 more sessions and then I get a nice deload.
This gain phase must be working because 2 different people in the gym have asked me if I am gaining weight and told me I was looking big right now. That feels good.
15 Likes
SSB top set. Liking how thic my arms are looking right now.
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You are just killing it left right and centre my man, looking huge nailing the PRs and that SSB was even more impressive because you didn’t even have a belt on.
Absolute unit.
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Enjoy it, my man!
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Thanks mate, this training block has worked really well for me. It’s been a great mix of heavy and volume for the main movements and the BB day is keeping me fresh and pumped.
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You aren’t kidding, mate! Looking big and strong, for sure.
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Amazing set that.
Always always, this squat is harder than a straight bar back squat. Good things coming.
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Rep, weight, and compliment PRs everywhere! Nice job setting the pace for us newbies.
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You are too kind. I just keep chugging away, too stubborn to give up. It seems to work.
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Farmers carry
60kg per hand (132 lbs per hand)
25m drop and turn 25m
10 rounds -
The last 2 rounds were longer maybe 30m each way. Grip was really being tested on the last one. Didn’t use chalk on these, just squeezed hard.
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Wednesday 20 March Hypertrophy week 3
Hammer Inc press (weight per side)
20 x 10 reps - warm up
67.5 x 8. - fk! Hard work
67.5 x 6.5 - phew
67:5 x 6
Drop
40 x 11! RP. 6
Big pump and burn.
Hammer pull overs (seat height 3) (weight per side)
55 x 3 sets
8
8
8
Added a bit more weight tonight and really felt It. Good stuff
Seal rows (total weight)
80 x 3 sets - .
8
8
8
One arm Dumbell row
2 sets - max
55kg (121 lbs)
7 ( no strap - grip went)
8 with strap
Dumbell shrugs
2 sets - max
55KG
10
5
Drop to
42.5 x 10
Good morning machine
50 x 12 x 3 sets
Glute and leg pump was not nice but it was kinda nice.
Echo bike
3 min warm up
4 min tabata
Massive leg pump here.
When I walked into the gym tonight someone was doing reps with 300KG (660lbs). Realised that it was Jordy Osborne - Australia’s strongest man in 2022. I have met him before so later on tbe session I went and said hello. He is training for Australia’s strongest man which is in a few weeks time. They have max rep deadlift with 320Kg so he was training for that too night. Really nice kid and great to have him now training at our gym.
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That’s awesome. Those guys are on another level. I grew up around Phil Pfister (2006 worlds strongest man), was always wild to watch him train.
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That’s actually pretty wild, man.
Its so good to see someone that strong throwing weights around. He is a really nice guy typical gentle giant. I find a lot of people wont talk to guys like this because they can be a little intimidating. I talk to everyone so no issue there.
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Friday 22 March - Hypertrophy week 3
Barbell complex
Row, clean, front squat, overhead press, back squat, good morning
5 reps per movement
Bar
30kg (5 per side)
30kg
Deadlift
Warm ups
60 x 5
100 x 3
Work sets
142.5 x 5
162.5 x 5
Belt on
180 x 5+. (396 lbs) Got 7 reps for a 1 rep PR - left 1 maybe 2 in the tank. Back was just starting to complain and I could feel it after. Sensible training decision.
Oh press
55 x 5
62.5 x 5
70x 5 + (154 lbs) got 6 strict and then 4 extra with leg drive.
Fkn happy with this.
squat
80 x 20 reps (176 lbs) - just getting some reps in. That was enough. Back feeling stiff after the deadlifts.
Pull ups - BW. - fat boy pull ups
10
10
10
Seriously happy with 3 sets of 10. very good
Barbel curls
55 x 7 x 3 sets
Proper old fashioned chest curls here with plenty of swing. But the peak contraction and negative is next level. Big big arm pump.
And that is week 9 done. Much needed deload next week and then it’s time to get stronger and leaner.
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Deadlift
Overhead
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Seeing tons of rep PRs lately!
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lol that’s mostly because my training never includes any Amrap work. Still feels good though.
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