Doesn’t look like much… But I’m wrecked lol.
Pool before and after.
Now cooking . . . Then maybe some whisky
1 Like
Maybe…I’m the most sore I have been this year the morning after a workout. Haha.
Wowsers. Glutes man. Glutes.
2 Likes
Any idea why ??
Probably just the volume change man.
Last block I never did more than 1 deadlift workset. Or 1 set of of Split squats. Yesterday was 10 deadlift sets and 3 split squats. 
Intensity was lower. Alot lower overall. But yeah.
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Have not trained since my last logged workout.
Wife got herself the Covid again…I tested negative twice, but still had a couple symptoms. Nothing particularly debilitating thankfully, but still, sort of threw a spanner in the summer break plans.
So I’ve spent the last couple days smashing out other jobs around the house and havnt felt like doing much of anything else in the arvos. Took all the xmas lights down today and yesty (bloody lot of lights). And have begun refurbishing/refinishing my decking out back. It’s all Ironbark… So a bit of work in it.
Hoping to catch up with @simo74 in the next few days while he’s sort of in my town…
Be back training tomorrow all things going well.
3 Likes
Annnd just when I thought I’d avoided a decent illness…I wake up this morning with a sore throat and sinus…lol.
Second year running I’ve begun the new year with a cold or Covid or whatever the fuck.
Lucky I a positive bloke!
Still hit a few weight this morning. More for movement.
Squat:
20x10
60x5
80x5
100x5
120x2
Bench:
20x10
60x5
80x5
100x3
110x2
Chins
Bw X 3
Bw X 3
Bw X 3
Bw X 3
Deficit Pushups:
8
8
8
Nothing fatiguing.
Will jump in the pool later. The weather has gone to shit here today, rain is back. Crazy summer…
3 Likes
Starting to move back towards regular training.
Fuck covid.
I’m still not 100%, but not really bar or.anything. Never was. Got on top early with extra sleep and near perfect nutrition. I reckon it’s worked a treat.
Steered the SheikoGold app towards giving me an easier day to get back under the bar.
Bench:
20x15
20x10
60x5
70x3
85x3
100x2
100x2
105x1
105x1 - 231lbs
Deadlift:
20x5
70x3
120x3
140x3
160x2
160x2
172.5x1
180x1
200x1 - 440lbs (this jump was unexpected haha, but I kept inputting an easy rating) this was a little harder.
Close grip bench:
20x5
60x5
70x3
84x4
98x2
98x2
105x1
105x1 - 231lbs
Easy day overall. Nothing felt particularly Strong. Felt way down on power. To be expected.
Playing golf tomorrow…supposed to be third of 5 days booked in over the break lol. Havnt made one yet.
If I don’t play (weather is fucked), I’ll train again.
4 Likes
No golf!
Mowed lawns (again wtf - only did them 5 days ago). Lookin’ schmick.
Squat (slow eccentric and concentric).
20x5
60x5
90x3
106x3
122.5x2 (270lbs)
122.5x2
122.5x2
116.5x2
Comp Bench:
20x10
60x6
70x5
84x4
98x3
112x3
112x3
119x2 (262.3lbs)
119x2
119x2
112x3
112x3
Chest Focussed pushups:
6
9
10
11
10
10
Barbell curl:
20x8
30x8
30x12
33x8
33x10
33x10
Barbell Good morning:
20x8
20x12
30x8
30x12
40x12
44x8
44x8
Havnt done a good morning with a barbell.in about 8 years. So it was light. Bench felt off…not once did it ever feel right technique wise. Squats felt great! Alot of control. Hard but very good technique wise. The curls and pushups took me to pump city.
SheikoGold.
Fin.
4 Likes
As per @simo74 's post, it’s a decent idea to put some goals in stone on here also.
To keep it simple, I want a 600kg powerlifting total. Whether I achieve that on an official platform or in my Garage means little to me. Either will be equally as nice and satisfying.
I don’t need to actually improve on any lifetime PR’s to do this in truth, with my lifetime gym total being 622.5kg, with 200/150/272.5 being my best ever lifts. But I’ve never had them all strong enough together to display this level of strength all at once. So I’d like to have that happen…and I may need to not.chase the deadlift so much to make it so. And that’s ok. I was strong enough once to total 600, but never took the chance, rather I built my total and won the local meet instead with less risk.
Side goals:
REALLY like to get my squat back up. It’s been Years without a PB. Years. Like 4-5 since I squatted 200kg. Injuries. Illnesses. Work shit. So many things have influenced this. None of them are excuses. If I can get within 10% this year I’d be happy with that. So let’s call it 185kg.
Benching 150kg was a lifetime goal. I made that happen a couple of years ago and have struggled to find the drive to improve that. Let’s call it 151kg. Happy to chip it.
Deadlifting 272.5kg was also a lifetime goal lol. Hit that about 13 months ago. Had a few niggles last year and never really got the momentum going for another PB run.
I’m running with the SheikoGold “AI” app for the foreseeable future. Perhaps if it works well for me, I’ll move Overhead Press into a main movement slot somehow and see what happens there too…I’d like that 100kg one day. But for now, I’m just focussed on improving the PL 3.
5 Likes
Back at it again. Three days runnin’
Bench:
20x10
60x5
70x3
85x3
100x2
100x2
105x1
110.5x1 (243lbs).
Deadlift:
20x5
70x3
120x3
140x3
161x2
161x2
172.5x1
190x1 (418lbs)
Good little session. I selected “only main lifts” for today as I was a little sore. Definitely good weight prescription by the app. Enough to allow technique progression, not enough to cause too much further fatigue.
2 Likes
That 190 looked eeeeeasy. But then for you I guess that is kinda light
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It is kind of light yep.
But it did feel heayish after the squats and good mornings from yesterday’s session.
Super happy with the technique on it though. Bench too. Super clean.
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Phew. Smoked…
SSB Squat mimicking front squat (so handles held up the whole time).
22.5x5
62.5x5
82.5x5
98x4
114.5x4
120x4
126x4
126x4 (277lbs)
Bench:
20x10
60x5
70x5
85x5
100x7
100x3
100x8
100x2
100x9
100x5
103.5x5 (thanks Boris for the cheeky load increase here)
Hatfield Squat: (not Bulgarian style this time lol).
22.5x3
62.5x3
82.5x5
98x5
114.5x3
130.5x3
139x2
139x2
147.5x1
154.5x1
146x2
146x2
138.5x2 pretty sick of em at this point LOL.
Triceps focussed pushups:
6
8
9
10
11
11
Dead.
Fin.
2 Likes
Was given Good mornings as a final exercise…
But how does “GTFO” SOUND BORIS!?
Haha. So I didn’t do them. Hamstrings were sore to the touch before the session started but I warned up well…so told it I was squat ready. Lol.
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Seem to be adapting back to high frequency training rather quickly.
Was Sore yesterday…almost all gone today.
No idea yet what the #SheikoGold app will spit out and serve up today…it’s still taking me through a learning period, 30 days. Though I am choosing to let the AI spit out the training sessions rather than build my own.
In any case. Enjoying it so far. Just the right amount of arse whoppin’.
1 Like
Bench from Pins:
20x10
60x6
70x3
84x3
98x2
98x2
112x1
117.5x1
123.5x1
129.5x1
Deadlift up to knee:
20x8
70x5
120x5
140x5
161x5
170x5
177.5x5
186.5x5
205x5
205x5
That was alot of 5’s. Fuck.
Hatfield Bulgarian Split Squat:
22.5x8
65.5x8
72.5x8
72.5x9
72.5x9
Dead.
3 Likes
Welcome to Rep city. LOL
1 Like
Bench:
20x10
60x5
70x3
84x3
98x3
103x3
108x3
113.5x3
119x3
125x3 (275lbs)
125x3
Half Squats:
20x8
60x5
80x3
100x3
115x3
130x3
130x3
147x2
154.5x2
162x2
162x2
Chest focussed pushups:
Bw X 6
Bw X 10
Bw X 11
Bw X 12
Bw+5 x 8
Bw+5 x 10
Bw+5 x 10
Leg extensions:
30x8
50x8
50x12
55x8
55x12
60.5x8
60.5x10
60.5x10
Fin.
2 Likes