thanks mate. felt good. the extra calories are doing their job.
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As predicted, DOM’s putting on a good show today haha.
Curiously, i have some minor doms in my upper chest. Anyone else get that from RDL’s? Or is the chinups? Or a bit of both?
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Some footage of the squats and RDL’s. From yesty.
https://www.instagram.com/p/CbermFbLM3v/?utm_medium=copy_link
3 Likes
Bench:
20x10
20x10 was a little tight. Came good.
60x5
80x4
100x3
110x6
110x6
110x6
Spoto Press:
82.5x9
82.5x9
82.5x10
Close grip bench:
70x14
70x9
70x7
70x7
Pec Dec:
16x8
25x15
25x13
25x13
25x12
Very good.
5 Likes
You just wanted to do more than me 
115 next week. 
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Bench from last night
https://www.instagram.com/p/CbhujrlLPt5/?utm_medium=copy_link
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Deadlift:
70x5
110x5
150x3
190x8 (estimated 1RM 260kg ish)
190x7
190x5
Moved well. Really well. Strongest its felt in months. Pulling back in the load a bit already making a difference. More weight this week, and more reps, and lower RPE…
SSB Squats:
22.5x5
62.5x3
82.5x2
102.5x6
102.5x7
102.5x7
These felt better this week overall. First set sucked a bit…felt stronger in the proceeding sets.
Bent row:
75x2
75x11
75x11
75x10 Stopped it here. Lower back cooked. Changing this exercise out next week, not a fan after deads and squats.
Seated V-grip rows:
34x10
43x18
43x18 (harder)
43x16 (Yep - good).
Overall a great session. Lower body was pretty stiff from the weekend. Heaps of sets of 5 burpees, and maybe 7-8 sets of 50 jump ropes. Plus still painting me house on saturday.
lol. Tremendous session really. Videos coming later.
7 Likes
Mate that was a decent jump in intensity and a whole load of work. Nice job
https://www.instagram.com/p/CbrrgVPL2Wu/?utm_medium=copy_link
Lifts from this arvo.
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More punishment. Yielding Good progression…
Press:
20x10
20x10
40x5
50x4
60x3
67.5x7
67.5x6
67.5x5
Same reps as last week. Same effort. More load…going well.
More Press:
52.5x11
52.5x10
52.5x9
Again more weight this week, and getting 3 more reps…so you we go again on both sections.
Extended ROM Pushups:
15
12
9
10
3more reps than last week despite doing even more pressing beforehand.
Another good session. Amazing what eating more can do.
6 Likes
This is nearly always the right answer
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Probably a little too high in bodyfat. But fuck I love performing well. Gotta get those muscular gains while I can and am motivated to go after them. Haha.
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Earlier this morning:
Burpees and Jump rope.
5,6,7,8 Burpees supersetted with:
40,50,60,70 jump rope.
Should have timed it.
Felt like 4 hours.
3 Likes
Squat:
20x5
20x5
60x3
60x2
100x2
120x1
140x4
140x3
140x4
RDL:
60x3
100x3
140x1
145x9
145x9
145x8
Smoked. Knee was a bit sore after the Deads, seemed a bad idea to do the heavier leg extensions today. Low on energy so also left out chinups, and will do tomorrow fresh before burpees etc.
5 Likes
https://www.instagram.com/p/Cb4UpRALwLV/?utm_medium=copy_link
Lifts from today.
3 Likes
Solid work as always mate.
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Just trying to push this lift back to where it should be. 20 ish kg to go
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Couple Burpees today.
5 sets of 8 spread through the work day.
Jumped in the pool after the 5th go. Honestly the low temp of the pool was punishing, but at the same time, incredibly refreshing.
3 Likes
Really feeling the burpees today in the triceps, lol.
Remember this log is in KG.
Bench:
20x10
60x5
80x4
100x3
110x1
115x5
115x4
115x4
Spoto Press:
85x9
85x9
85x8
Close grip:
70x15
70x9
70x9
70x8
Pec Dec:
25x8
26.25x16
26.25x13
26.25x13
26.25x12
Dont really like this exercise. Might swap it out for chest focussed pullovers in next block. Feel like it will be a better option seeing that its basically a 50/50 lat/chest movement. Give the ol lats more of a stretch.
Grass cutting soon. Then jump in the freezing cold pool. (its only 20deg Celsius - admittedly that’s not even cold…its just cold for sea level. haha).
6 Likes