Nothing like a good Saturday conditioning session. Love the old sandbag and burpees.
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Tried squatting today…got to 120kg…and the second rep caused pretty crazy pain in my right knee (good knee…). So that put an end to that.
Squats:
Blah
Leg Extensions:
10x50
30x30
40x20
55x20
Press:
20x10
40x6
60x5
65x6
Seated row:
52x10
61x10
70x20
70x16
Close Grip Bench:
20x10
60x6
80x6
91x6
91x6
91x10
V-bar Row:
61x10
70x16
70x13
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Conditioning work yesty arvo.
Pick and carry sandbag:
60kg X 20m X 10 laps. Big upper back pump. Good.
Jump rope:
30 jumps in between carries, with a tenth jump after final lap for 300 jumps. Calf pump of the century.
Felt good to move.
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Leg extensions:
20x30
Single leg curls:
10x10 each leg.
Pull-ups.
Cluster set of 8 (10 second between each rep).
Deadlift:
20x5
70x5
110x3
150x1
190x1
200x6
190x7
Press:
20x10
40x6
60x3
65x9 PB.
58.5x9
52.5x11
BB Curls: 90 second strict rest.
20x10
27.5x5
35x10 PB…weird. really I’ve just never done it. but I’ll take any win lately.
31.5x10
28.5x10 fucken pump city.
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Moving some weight today mate. How did it feel ? How’s the knee ?
Weights felt pretty comfortable mate. Nothing crazy. Just work.
Today I didn’t do any weights. Took the rest day…
Did a tonne of trigger point bullshit on the quads.
Kinda feels like DOMS after what is probably 7 trigger point sessions in two days. LOL. Don’t know if it’s helping as the discomfort is still there behind my knee. Wouldn’t call it pain today…though I’m certain that’s exactly what it would become if I tried to squat. Haha.
Got the GP appointment for tomorrow arvo. Have a chat. See what we can come up with. He’s pretty knowledgeable on anatomy stuff, ex Rugby Union player. Likely off to the physio I think. Have to book that for the weekend potentially.
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Bench:
20x10
60x6
80x4
100x2
110x8
102x8
94.5x9
Bent row:
20x5
60x5
80x15
72x16
65x16
Close Grip Bench:
20x6
60x6
80x3
93x6
93x6
93x8
Weight a little low on bent row. Can always go up next time.
Bench was good. Probably overshot the reps on set one a little. Maybe shouldn’t have taken the 8th. But I wanted it. 
Close grip just ticking along. 1kg per week. Arms feels Jacked! Especially after the rows and close grip. Forearms especially pumped.
Saw the doc today. Need an ultrasound on the knee and into the calf. Couple possible things but no need to think about anything until the U/S is done.
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Isn’t that really why we do this stuff 
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Yo damn right!
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That’s an interesting way to program bench and close grip bench; I like it. Do you do it to intentionally “pre-fatigue” or anything, or is it just there for reasons? Do you go extra narrow on the close grip to really isolate the triceps after having already done bench?
I’ve recently moved my regular bench grip in slightly because my close grip bench has always been very strong (relative to my regular bench, anyway) and I’m hoping there’s some carryover to get my bench press moving.
I’m really not trying to overthink or over analyze, just curious.
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My bench is definitely tricep dominant. So they are well conditioned to handle higher volume in a given session. Mostly, I didn’t want to bench on day 3, but wanted the volume that 9 total pressing sets gives me. It might be better infact for me swap the bench and Press slots around.
But I really dislike benching heavy for volume after deadlifts… Whereas dead’s and Press compliment each other nicely.
I have squats and chinups on day 3, I did consider swapping the chinups and bench around, but then Chins and rows clash, and I don’t want to do either of those on deadlift day either! Haha.
So we end up with the current layout.
I hope that makes sense!
I had initially intended to follow @simo74 in Parrallel with his setup. Then my knee tried to explode, so I decided it was time to get back to seriously cutting some fat… And have had better results with training using this format over the latter.
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https://www.instagram.com/p/CfGsy0KL1ok/?igshid=YmMyMTA2M2Y=
Couple videos from tonight.
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Yeah that makes sense. I’ll definitely be keeping an eye on your bench press progress. Luck to ya!
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Hopefully we see progress! I’m currently about 10-15kg down on my best estimated Max!
I’m probably at or near my best ever max, which is quite pathetic, actually. It’s lagging so far behind my squat and deadlift - relatively - that it’s embarrassing. Physically, I’m probably built to be a bad bencher, but for the time and effort I’ve put into this, I should be much stronger.
@simo74 told me you were the man, so thought I’d hover around here and see what I could pick up. I’m good at following the programs that I buy to the letter, so I don’t like to change my programming up too much, but if you’ve got any tips on catching my bench up, I’m all ears! Otherwise, I’ll just watch what you’re doing and cheer you on!
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Honestly my benching period for Myself was…a fuck tonne of benching. Sounds annoying and obvious, but nothing worked better. Haha.
Undulating the intensity and volume each session helped alot also.
I don’t know how often you bench, or what your progression looks like. But if I could see all that from the last few months I could definitely help out with some tips.
Sometimes a lifter needs more. Sometimes less. Lol. Sometimes it’s just more time.
Got some pretty good second day DOMS in my pecs today…tris still a little tender but almost done there.
Nice to know that bench session will hit my lagging chest. Lol. Literary the worst anatomy for growing chest muscle. Need some dumbbells.
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Yeah fuck. Knee is trash!
Tried squatting. As ya do. Again became problematic at 120kg.
20x5
20x5
60x5
100x2
120x1
120x1
120x1
Just couldn’t make them work. Nothing is comfortable…that’s ok. I hate them anyway
Leg press:
50x10
68x10
86x10
104x17
These felt ok. Weird.
Chinups: 106kg.
106x2
116x7
111x8
Leg extensions were super Sus. So left them alone for this week. Likely leave out squats next time and just punish my legs with accessories. Leg Extensions first is always a winner. Then curls. Then presses.
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105.6kg today. Body weight moving down nicely.
Enjoyed a few bourbons and food with good people last night. Lit the fire. Talked some smack. Good night indeed.
Huge walk this morning. Knees felt a bit shit, so didn’t do the sandbag torture, instead opting for ALOT of rehab type shit. Atleast an hour of messing around, stretching, trigger point stuff on the quads, some leg extensions and leg curls.
Will go for another walk later on today to keep mobile. Deadlifts tomorrow.
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