Squat
Bar x 10
70 x 5
90 x 3
110 x 2
130 x 5 x 5 sets RPE 7, 7, 7, 7, 7
Lower left back was very angry tonight. Kept these at 130 to keep the reps clean added an extra rep to each set. Good solid reps.
Machine leg extension
Some weight, High reps
3 sets - 105kg - 20, 20, 20
These were paaaaainful!! Massive quad pump.
Flat Dumbell bench
35kg x 8 x 4 sets
These moved nice again. Getting a little quad cramp in the middle but didn’t slow this old tractor down.
Pull ups
3 x max - 12, 8, 8
Left lat is still grumpy! Fk it.
Bloody great little Monday session. Back was a little angry and I wanted to blame it on the burpees but in truth it is more likely it was the sandbag or last weeks deadlifts that did the trick. Felt really good today.
Thanks mate. Yer everything in KGs down this end of the world. Those leg extension weren’t all that heavy until you get to rep 15 on each set and then they start to burn!!
Recovery day today and for now that means burpees. Yes you heard me right I have been infected by the virus and am going to try out increasing burpees on rest days. The plan tonight was to do 120 just to do more than Sunday night. I lost count again tonight, all the years of doing low rep sets and I have forgotten how to count. Had to watch the video back to count them. Turns out I actually did 131. Pretty happy with that considering legs were sore from squats yesterday. I took it a little slower and paced myself today. Happy.
Deadlift - trap bar - high handles - no belt
Bar x 10
70 x 5
110 x 3
150 x 3
170 x 8 (374 lbs) - RPE 8
170 x 8 RPE 8
170 x 8 RPE 8
170 x 8 RPE 8 (had to dropIt and regrip after 7 reps)
These are hard work. Grip was starting to go and lungs were puffing!!
OH press
Bar x 10
40 x 5
65 x 4 (143 lbs) - RPE 7
65 x 4 RPE 8
65 x 4 RPE 8
65 x 4 RPE 9
65 x 4 RPE 9
These weren’t quick but still happy
Was a little tried going into this but was still really up for it. Good session. Strangely despite squats on Monday and burpees yesterday, my legs felt pretty good today, almost light footed. Not sure why but I will take it as a win.
SSB squat
Bar x 10
70 x 5
90 x 3
100 x 8 x 3 sets (220 lbs)
Legs burning and lungs pumping. Good
Bench press
Bar x 10
70 x 5
90 x 3
100 x 4 x 5 sets (220 lbs) RPE 8, 8, 8, 8, 8
Moved ok. Didn’t feel easy though. Sad !!
Pull ups
+15kg
3 x 5 sets
Ok
Prowler - EMoM - 70kg
11 laps - start 8:00
High handles one way and low handles back. There and back is 25m (80 ft)
Added 10kg and 1 more rep. Good tonight felt much lighter on my feet than last week.
