Start logging me warmups too.
Leg extensions:
10x40 very controlled. Lots of squeezed reps.
Standing leg curls:
10x10 both legs. (10kg lol).
Gets me going so well man.
Deadlift:
70x3
110x3
150x1
190x6
190x3
190x3
190x3
190x3
Press:
20x10
40x6
60x1
60x10
60x5
60x5
60x5
60x5
Started this session at 936pm…
Shocking day.
Leg extensions:
10x40
Leg curls:
10x10 each leg.
Squat:
20x5
20x5
60x3
60x3 struggling to get moving haha.
100x2
100x2
120x1
140x1 lower back fucking wrecked at this point. So pumped.
100x5
100x5
120x2
Way too much activity today. Helped my old man with firewood - read I did all heavy lifting and loading. Took us Hours. No deadlifts today. Figure I’ve done enough of those today already haha. Some logs were atleast 50kg. Atleast. Maybe more. Hard to judge. Basically was loading some of them onto the truck in the stone lifting technique to speed up the process…roll it over. Position it. Stone lift it on to the truck bed.
Good productive morning , great to help out the old man. They are good for probably three winters now for the fire.
Then took the young one indoor rock climbing. Lol
Honestly I’m done for today.
This made me laugh. This is what happens whenever someone asks me to help with something. 
Every time lol. I don’t mind, I treat it like a training session and get stuck in haha.
Bench:
20x20
60x6
100x3
120x1
130x1
130x2
130x2
130x1
130x3…
130x1
Time to add weight.
Deadlift Double Overhand:
70x3
110x3
150x1
150x8 equal PB.
150x4
150x4
150x4
150x4
150x4 extra set today.
Seated Row with straight bar:
52x16
52x8
52x8
52x8
52x8
SSB:
22.5x6
62.5x3
102.5x1
102.5x1
122.5x1
102.5x1
Squats were just for the stretch in a sense. Deadlifts were excellent. Bench was amazing. It’s coming back Nice. 130x5 is my best with that weight, so 130x3 is great. Onto 132.5kg next heavy day.
Been following along for a while, loving the work and frequency of it!
Cheers mate. Glad to have ya here.
Trained 21 days straight up to day. Feeling great.
Amazes me still what just one easy day acheives. Eat heaps, Sleep heaps, and Bam, great session the following day…
Worst night sleep. A tired all day lol.
Waited til I had most of my food for the day…then trained at 8pm.
Press:
20x14
40x5
60x1
67.5x6@9rpe. (70x8 is my best higher rep set ever, I was peaked that week). Not at all peaked currently. And next to no hype.
67.5x3
67.5x3
67.5x3
67.5x3
67.5x3
67.5x3
Dominant showing. 6+3(6) triggering progression on this loading pattern. Strict two minute rest periods also. Will add 1.5kg next session and return to the top set of 5 and.reset. slow and steady.
Deadlift: kept it proper light.
67.5x10
67.5x10
67.5x10
Just left the weight on there and got a pump going. 45 seconds rest.
Heavy day dead’s tomorrow.
Fin.
Deadlift:
70x3
110x3
150x1
190x1
210x3
210x1
210x1
210x1
210x1
210x1
210x1
Bench!
20x12
60x8
100x3
105x8 (easy).
105x4
105x4
105x4
105x4
105x4
Just the single extra set on bench. No hurry to progress the easy/light day. Working towards 6 half sets, then I’ll add a couple reps to the top set and chase the same amount of sets for 5 reps.
Full extension on the reps for deadlifts. Not sure yet if ill increase weight, reps on the first set, or reps on the back offs as yet. Probably decide next time I do this session. I’m thinking more reps on the top set at this stage.
Looking strong all round mate.
Feeling strong on the upper body stuff man. Really strong. Really like to put up a bigger bench this year. deadlift and me are not quite getting along at the moment. Seems a confidence thing I think. Having trouble committing to Big Number lifts lol. So I’m just going to incrementally knock off rep PB’s for a couple months and do something more specific to those 95%+ numbers later on.
I say this…yet today’s E1RM spat out at 251kg. So it is trending up still. Hence the trouble I had with the heavier stuff. Intially thinking I’d be over 260 by now…
In any case it is improving. So I need to just be more patient.
Last time I ran this high frequency deadlift.thing I started from a bigger strength base - like 245x2 wasn’t that hard a few weeks before it. Then the high frequency thing basically peaked it hard by day 30 and Bam, we had 272.5kg. this time I was struggling to pull 245x1. Massive grinder. Lol. So I’m going to need more time and more base building. It’s good, because I’ll get the squat going in that time also
Squat:
20x6
60x1
100x1
120x1
130x9 - extra rep on last week. Keep plugging. Felt like I had maybe 3 or 4 more…which is good. I might stay on this weight and just plug away at it. See how far I get with killing myself.
Press:
20x10
40x6
60x2
70x1
75x3
75x1
75x1
75x1
75x1
75x1
75x1
2:30 rest breaks.
Deadlift:
70x2
110x2
150x1
190x1
200x6 - honestly had 10 here if I didn’t stick with the plan…half regret not doing it hah. Must be patient.
200x3
200x3
200x3
200x3
3:00 minutes rest breaks.
Very good.
Hips have taken a beating. Lol. But I can’t say I dislike the feeling. Haha.
Bench!
20x20
60x6
100x3
110x1
117.5x6 easy.
117.5x3
117.5x3
117.5x3
117.5x3
Leg extensions:
10x12
30x12
50x12
70x12 Pump was full on.
Got a bit loose with the fellas last night.
Headed over to a mates place for a couple beers about 6pm. Then onto the local bowling club…then the dog racing track…then the local Pub in town.
Home at 1230am. Smokey AF this morning trying to make sense of work tasks. Hahaha.
LOL I would still be in bed if I did all that.
This is why no one will remember your name. Hahahaha.
In jest of course. Mostly I’m just an idiot.