Simo - The Red Shoe Diaries (Part 2)

No, I’m fact it was a great session. Read below.

Wednesday 31 May - week 1

Axle deadlift
Bar x 10
60 x 5
100 x 3 doh
140 x 3 mixed grip
170 x 3 (374 lbs). I thought this would be hard but it moved really good. RPE 7
140 x 6 x 3 sets (308 lbs) RPE 5, 5,
Glutes were all kind of sore before but this certainly moved some blood in there. Down sets felt really bloody good. Long hold for grip on the last rep.

Axle OH press (clean first rep)
60 x 8 x 4 sets (132 lbs) RPE 7, 7, 8, 8
These moved nice.

Pull downs
77 x 12 x 3 sets
BW x 15 - 3 sets
Good stretch and pump.

Dumbell preacher curl
12.5 x 12 x 3 sets
12, 12, 12
Getting tough, good stretch and pump.
Using simple double progression on these. If I hit three sets of 12 I will go up to the next dumbell. Looks like I am going up.

Great session tonight. Super happy with deadlift considering the leg and glute soreness. I made the overhead look so easy one of the guys in the comment made comment. Happy days.


Beautiful work.

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Thursday conditioning

Concept 2 - rower

3000m. 16 mins

Haven’t used one of these before and it felt ok. I just kept an even pace but didn’t go too hard.

Rogue bike thing with handles - horrible

5 mins.

Tricep and shoulder band stretch

Dumbell preacher - 15kg - 10, 10, 10

Good to get some work in and not hurt my toe


I believe Rogue Bike thing is the Echo?
Like a more brutal Assault bike. They can make you puke real quick :face_vomiting:


Yer that’s it. I had plans to do some interval stuff on it, but that would deff would have made me spew. I will work up to it though.

Try those preset Tabata sessions. Ive done a few comps with my crossfitting brother on them, always leaves you hurting.

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I saw the button on there, Does it let you select how long you want to torture yourself ?

The 20/10 and 10/20 doesn’t, they’re preset to 8 rounds.
There is a custom button but never played with it much, 80 rounds of 10 hard, 20 slow is enough for me!
Reminds me, I better do one tonight as i still havent done hard conditioning

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I really hope the 80 is a typo. If not remind me to never do tabata with you :joy:


LOL oh hell no i strugle with 8 :sweat_smile:


Yeah I invested in one of these for my house. Maybe the worst decision I’ve ever made. It makes me more miserable than an ex-wife.


Been watching the marketplace for one of those for a while now.

Only seen two cheap…and they were gone before I could so much as say hello. Lol

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The rogue bike. Not an ex wife.


Pay the full price for one from Rogue. Then you’ll have both…


Sometimes, it’s a temptation so great…


Jk. I’m actually a lucky man.


Friday 2 June - week 1

Front squat
Work up to hard triple - RPE 8/9
Drop back 10kg for 2 more sets of 3
Bar x 10
60 x 3
80 x 3
90 x 3 moved fine but so uncomfortable
100 x 2 (220 lbs) - could have done more but was seeing stars a little
Dropped to lower weight to practice the movements.
80 x 3 - much better, still trying to get a comfortable (stable) rack position
80 x 3 - ok
On we go, step by step.

Bar x 10
60 x 5
80 x 3
95 x 4 x 4 sets - (209 lbs) RPE 5, 5, 5, 5
Soo good tonight.

Pull ups
8 x 3 sets

Dumbell curl
15x 12 x 3 sets
Did these seated, both arms together with a good pause and squeeze at the top. Nice

Nice Friday session.


Bicep work might be making my arm grow. Or at least pumped :joy:





Strongman Saturday session.

Did Grace WOD again this week, because @T3hPwnisher said picking things from the floor and putting them overhead was awesome and I agree with him.
It was raining outside so moved into the garage and decided to use my 55KG (121 lbs) slam ball.
This was way harder than using the log . Chest and shoulder pump was unreal.
Finished off with 3 sets of concentration curls for that all over upper body pump.


Do slam ball grace WOD it will awesome :grin:.

Nek minnit