Simo - The Red Shoe Diaries (Part 2)

Just finished dinner and am sitting here with my legs buzzing like they have electricity going through them. Must be a good sign



(I don’t even do them that heavy.)


If you guys ever wanna get Actually Fucked up, try “Hatfield” Bulgarian split squats with the SSB bar…
The stability requirements removed by holding the rack while doing them means you can, or rather have to, load that sucker up to 2-3x times as much weight. Maybe even 4x once adapted.

Rips the Shit out of your glutes. OMG.


Errr how about no thanks :joy:

Love it! Definitely reclaiming humanity and passing it on.

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Dad is that you?


Sad thing is I might be old enough … :rofl: Still a massive compliment. Game knows Game.

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Getting in some recovery conditioning tonight with burpees and swings.

10 burpees
20 kettlebell swings
10 rounds

Was puffing hard on these but can’t let @SvenG have all swinging fun.


Those are some meaty looking quads there dude!

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Thanks mate, being a short arse helps

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Tonight’s session


Haha that t-shirt you legend, is that @ChongLordUno merch?

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Na mate it was merch from Joe who was the guy that used to do the move sweat suffer podcast with Chong, that I was on a couple of times. He started his own brand and web site called BurpeeWear. Had some cool designs.

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Your workouts lately look fun

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Thanks Rob. I am back to mixing in some volume for powerlifting 3 days a week, with recovery/ conditioning / strongman work. It is good to mix things up and I always enjoy getting outside to train.

Wednesday 20th Sept - volume - week 2

Deficit deadlift (1 Matt - 2”)
Bar x 10
60 x 5
100 x 3
140 x 2
150 x 6 x 4 sets (330 lbs) - RPE 5, 5, 5, 5
Upper middle back still tight and grumpy, but fine once I lock it down. Speed was good, still not pulling at full speed because my glutes were crying.

Seated BNP
55 x 8 x 4 sets (121 lbs) -
Well that felt tough. Pretty close to failure on the last set.

Bent over row
85 x 10 x 4 sets (187 lbs)
These light up the hammies and glutes hard.

Dips - BW + 10kg
4 sets
12, 12, 12, 10
These were proper hard work. Good stuff

Great session tonight. Everything felt good. Was super excited to train today which is always a really good sign. Quality


Tonight’s deadlift set 1 and 4 - Smooth and easy


I will sum up tonight’s session with a picture



Awesome stuff man!!

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Some easy conditioning with sled drags tonight. Started with 60kg on the the sled and then dropped to 40kg for the last 5 mins. Total 30 mins work. Great leg and lung pump