Thank you QQ! It was a wonderful weekend, and much needed.
Soul food, ya know?
1 Like
Press:
20x10
20x2
40x6
40x2
60x2
62.5x3
62.3x3
62.5x3 - 137.7lbs
chest Supported DB Row:
41x8 - PB
41x8 - 90.4lbs
Notes:
- Press again feeling good. Medium weight today. Easy 3x3.
- Rows starting to feel very heavy, but I keep getting the 8 reps…so I’ll keep adding weight.
Fin.
2 Likes
Eat it up! Along with your veggies, of course. lol
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Squat:
20x5
20x1
60x2
60x1
90x2
90x1
110x3
110x3
110x3 - 242lbs
Bench:
20x10
20x2
60x6
60x2
80x4
100x2
115x3 - 253.5lbs
115x1
115x1
115x1
115x1
Leg Extension:
20x12
35x12
47.5x15 - 104.7lbs
Notes:
- Squats were ok. Adductor maybe 95%, so still took it easy as it took a bit to get going. The 3x3 was ok, but there was definitely a CNS handbrake holding me back. Will just push a little bit further each session, no rush as usual. Put the volume into the leg extension, a nice bit of work on that last set.
- Bench was great. It moved well. Felt heavy…camera said it was great, so that’s great. Conservative start to give me plenty of room to progress.
- Short sharp session as usual, discounting squats…bench and leg extensions only took 25 minutes total. Squats probably took me 40 minutes…plus the general warmup prior.
Pretty good.
Fin.
2 Likes
Looks like you squatted a little lighter this week like me. Did you have the wrong sleeves. LOL
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Felt like I was missing half of my body.
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Press:
20x10
40x6
50x3
55x10
55x5
55x5
55x5
55x5
Shoulder Strengthening stuff.
Psoas stuff.
Notes:
- Good easy pressing. Easy effort today.
- Accessories for shoulders and Psoas/hip flexors, including light DB raises, banded internal and external rotation work, and unweighted and weighted hip marches.
Fin.
1 Like
Press:
20x10
20x5
20x2
40x6
60x2
70x4 - 154lbs
70x1
70x1
70x1
70x1
Deadlift:
70x5
120x3
160x2
200x3 - 441lbs
200x1
200x1
200x1
Glute raises:
10x20 - 22lbs
Notes:
- Press was good. Too set was Hard. Kept the back off work simple.
- Deadlift was ok, top set was very comfortable, a moderate effort maybe. The singles were easy afterwards, but my back was starting to fatigue by that point.
- Accessories were accessorized.
Good overall.
Fin.
3 Likes
2 Likes
I like the body english you got going on in those reps.
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All in the hips
My thoughts exactly. Plus, my daighter and I watched it last night. Had to bring her up to speed…at 11, i felt she was ready, plus the sequel is coming on the 25th!
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All my kids have seen this multiple times, it is one of my sons favorite films, his other favorites include, Snatch, Ministry of ungentlemanly warfare and Next goal wins 
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Excellent parent there good sir.
My daughter particularly liked the Bob Barker fight scene 
1 Like
Press:
20x10
20x2
40x6
60x1
62.5x3
62.5x3
62.5x3 - 137.8lbs
Block Pull 150mm:
70x5
120x3
160x2
200x1
220x1 - 485lbs
Leg Extensions:
20x12
35x12
50x16 - 110.2lbs
Then lots of sitting in the bottom of the squat position with heels elevated, for maximum stretch.
Notes:
- Press was a little creaky after yesterdays hard session. Therefore chose to hold this workout - essentially repeat it, so no top set, and only 3x3. They did feel good though…
- Block Pulls ive not done in a good while, they felt very strange to begin with but worked out that if im in the correct position, i just have to be patient and keep pulling…definately felt harder to get started, but once its moving, it flies up. Something different.
- Pushed the load up another 2.5kg on the leg extension, and managed to push another yep also. I’ve used quite high loads on this exercise in the past, so i guess i’m regaining here also. Happy to stick to the 2.5kg progression for a while before adding more volume. I should note here, these are being completed in a way to best hit the rectus femoris - So i set the back of the bench at quite an angle, rather than sitting up as is typical of most leg extensions. This is the only way to really hit it properly with this exercise.
- I intended to do some work for the seratus anterior…probably with DB pullovers, but forgot. Always tomorrow!
- 7 days without a full rest day, still dont feel i need it, pretty fresh every day so far except maybe today after those heavy pulls and presses together yesterday.
Momentum is building.
https://www.instagram.com/p/DLpEzirPbKO/?utm_source=ig_web_copy_link
Fin.
3 Likes
Found a spot on my foot yesterday…stepped on a small splinter, tiny, and when i sat down to sort that out, i noticed an irregular spot on the underside of my foot, up near the second toe. Quite an awkward spot. Ive had skin cancers removed a couple of times already - luckily both benign…but i cant help but feel like its hunting me.
This spot looks eerliy similar to the other two…and had i not somehow got this tiny splinter in that foot, who knows how long before i found it.
Saw my GP this morning. She was…not too alarmed, but wasnt sure either, so im off to the skin cancer specialist again as soon as i can get in. I asked my good doctor to…exagerate a little. Tends to speed up your appointments in my experience.
I’m having it cut out regardless…so will be limping for a week or two. We almost did it today in the surgery, but the doc wasnt super confident they could get it stitched up etc properly with the position it is in.
I sitll wonder, how does skin that’s really never seen the sun, so never been damaged, get sun spots? This will be the second spot on the same foot, the other was on the underside of the arch, another completely never exposed spot…the first one was, as expected, on my forearm.
is what it is.
Fin.
1 Like
SSB Paused:
22.5x5
62.5x3
82.5x3
102.5x3
122.5x1
122.5x1 - 270lbs
Press:
20x10
20x3
40x6
40x1
55x10 - 121.3lbs
55x5
55x5
55x5
55x5
Dead hangs:
2x30 seconds.
Rotator cuff stuff until is burned too much.
Some hip flexor work.
Notes:
- Press was Good. Held the same workout over again on this one also, but did it with 30 seconds shorter rest times - 2 minutes this time, 2:30 last time.
- Squats were ok. Pauses are horrible, but a good way to force focus on technique. The SSB bar doesn’t mess up my shoulders, so there is that, too.
- Dead hangs were hard, hanging on to the squat rack…which is 50mm Square sections lol. I’ll use a bar hung up in the top peg next time. But damn it makes my shoulders feel So good.
- Typical shoulder and Hip stuff to finish.
Fin!
1 Like
Press!
20x10
20x3
40x6
60x2
72.5x1
72.5x1
72.5x1
72.5x1
72.5x4 - 159.8lbs (I mean come on, with collars is over 160 lol).
Deadlift:
70x5
120x3
160x1
205x1
205x1
205x1
205x1
205x3 - 452lbs
Chest Supported DB Row:
42x6
42x6
42x6 - 92.6lbs
Notes:
- A very good, very productive session. Despite the crazy frequency, strength is already showing signs of progression. Elbows are STARTING to calm down a little bit as they adapt. Shoulders…are 100% fine, and feeling the best they have since I had them injected what 13-14 weeks ago. Not benching for a bit over a week now is probably helping both areas. Kind of disinterested in bench for the moment. Might bring in DB bench soon.
- Press was great. Honestly it felt better than last heavy day, 2.5kh heavier, and more reps on that amrap than I expected. The fourth single was as easy as the first three, so I decided to use an AMRAP, and as a result, will again move the weight up a little next session.
- Deadlifts were Excellent. Best deadlift has felt in a long time if I need to rate it. Strongest also, feeling I had 3, MAYBE 4 reps in the tank on that set. Was no need to push it though and cause more fatigue than I need.
- DB rows felt Heavy As Fuck today. 1kg up again as has been the norm, but now having to really work for it. To be fair it’s still a 2.4% increase in load, which is significant. The last couple of sessions were both PB’s…so I’ve been expecting a miss like this. Will hold weight until I dominate it.
- Expected today to be much harder than it was. Sometimes I think that makes for a better session. The last three days seemingly had no effect at all on the deadlifts. 9 days in a row now, and starting to adapt. Great news.
- I stretched again this morning…sat in the deep squat for a while, performed the world’s greatest stretch, along with the hip flexor stuff, and felt pretty good heading into the garage in the afternoon.
Fin.
4 Likes