Simo - The Red Shoe Diaries (Part 2)

Lots of PR’s in here!! I didn’t know that you’re from Australia(always wanted to visit). Are you near Cult Strength? I watch his YouTube videos

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I think Rhyss is up in Brisbane which is a fair way from me. I am down in Melbourne.

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Monday 25th March- deload

Barbell complex
Row, clean, front squat, overhead press, back squat, good morning.

5 reps per movement
30kg (5 per side)

SSB squat
Warm up
60 x 5
Work sets
100 x 3 x 3 sets .
Back is super stiff. Definitely need this deload.

Bench press
60 x 5
80 x 8 x 3 sets
Light and easy. Good stuff

Dips - BW
15 x 3 sets
Full deep stretch on these. Good

Rolling tricep extension - Db
12.5kg x 3 sets
15, 15, 15.

Dumbell curls
12.5kg x 3 sets
12, 12, 20 - big pump

Felt stiff sore and tired tonight. Pleased it was a deload day.


Tuesday 26 March - conditioning

Farmers carry 25m drop and turn 25m

60kg per hand (132 lbs per hand)
1 2 3
70kg per hand (154 lbs per hand )
1 2 3 4
60kg per hand
1 2 3

Big calf cramp on rep 6. Managed to hobble through the rest.


Newcastle isnt he?

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Ah yer I think you are right

Wednesday 27 March Hypertrophy deload

Hammer Inc press (weight per side)
20 x 10 reps - warm up
60 x 10 x 3 sets
Big pump here

Hammer pull overs (seat height 3) (weight per side)
40 x 3 sets

Seal rows (total weight)
70 x 3 sets - .
Solid back pump on these.

One arm Dumbell row
2 sets
40kg X 10

Dumbell shrugs
2 sets - max
40kg x 10

Easier 30 min Deload session tonight. Good stuff.


Friday 29 March - Hypertrophy deload

Barbell complex
Row, clean, front squat, overhead press, back squat, good morning

5 reps per movement
30kg (5 per side)

Warm ups
60 x 5
100 x 3
Work sets
140 x 5 x 3 sets
Back was a little stiff. And right calf still a little sore from farmers. Reps all moved fine but didn’t feel easy. Good job it was a deload.

Oh press
40 x 2
60x 2
70 x 2
75 x 2 (165 lbs)
80 x 1 (176 lbs)
82.5 x 1 (182 lbs) a bit slow, started to get ringing in the ears. Happy with a strict single at 180 though.

Pull ups - BW.
7 x 3 sets

Dumbell curls
3 sets

Good Friday


Push it


Strong pressing!

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I see what you did there.


Monday 1st April - week 1

Barbell complex
Row, clean, front squat, overhead press, back squat, good morning.

5 reps per movement
30kg (5 per side)

Bar x 10
60 x 5
80 x 3
100 x 3
Belt back on for this block. Getting in some practice
120 x 5 x 4 sets - RPE 5, 5, 5, 5
These felt ok.

30 x 6 x 3 sets
Kept the reps lower to hopefully limit the doms
Don’t think it is going to work. I was sore before I finished.

Dumbell bench
30 x 5 - warm up
40 x 8 x 4 sets (88 lbs)
Haven’t touched dumbells in a while and it showed. Happy with this though.

3 sets - max
15, 13, 13
Kept the rest short. Chest fully pumped

Dumbell row
40 x 15 x 3 sets
Lungs working hard after these.

Nice session. Felt good to be squatting at lower reps. All the upper body work was good too.


Squats and Bulgarians


The post split squat ar$e doms is already pretty significant today. Getting a bit worried about deadlifting tomorrow.


Indeed the post split squat glute doms. It is truly bizarre how hard it hits, when you groove it right.

Strange for me to say this in any other context, but I’m glad it sounds like you’ve at least solved some of your glute problems.

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Haha well not exactly. I was just concurring with Rob that BSS do indeed make for some serious glute soreness. I am not currently programming them, however, and continue to not get much glute response without them.


severe doms today, just putting on and tying my shoes was intense pain. Pretty sure deadlifting tonight is going to be pure torture


Wednesday 3rd April - week 1

Bar x lots
60 x 3 reps and then the massive hamstring and glute cramp was so intense. Best way to describe it is it was like my glutes and hamstring were being torn in two. Fk !

No deadlift for me today

Hammer Inc press
60 x 10
60 x 9
60 x 9

Hammer row
40 x 10 x 3 sets
Nice little pump.

Pull ups
3 sets - 8 8 8
These were hard tonight.

Hammer curls
12.5 x 12 x 3 sets

Lower body just hurts so much !!! Got the rest of the work done, so not a total bust.


No one to blame but yo-self. hahahhaha

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