Sandbag work again today. Just did 20 mins of pick ups with the 100kg bag and clean to shoulder with the 80kg bag.
Monday 6th March - week 3 - lighter
Deficit deadlift 2”
Bar x 10
70 x 5
110 x 3
140 x 3
150 x 3
160 x 3
Add Belt
170 x 3 (374 lbs)
This is a PR just because I have not done these before. Moved ok
OH press
60 x 3 x 4 sets
Felt heavy on the first set. Rest were fine.
Pull downs
65 x 8 x 3 sets
SS
Tricep press down
55 x 12 x 3 sets
Hammer curls
Some
Ab wheel from knees
3 sets of 10
Good little mid block deload
Quick conditioning session tonight.
Slam ball to shoulder with 55KG (121 lbs) ball. 20 reps in 5 mins
That video title is just gold.
I knew the more mature members would enjoy it
Yeah I know the feeling
Love it
Wednesday 8th March - week 3 lighter
Squat
Bar x 10
60 x 5
80 x 3
100 x 3
120 x 4 x 4 sets - RPE- 7, 7, 7, 7
These should feel a lot easier than this. Legs and hips still hurt.
Db bench
35 x 6 x 3 sets
Nice smooth reps, not really hard.
Pull downs
63 x 8 x 3 sets
Rows
80 x 8 x 3 sets
Decent enough session for a deload.
Farmers carry tonight
Handles x 2 runs to warm up
60 x 3
80 x 3 (this is comp weight)
60 x 5
My left calf was getting knotty and sore again but managed to get though it
Friday 10th March - week 3 lighter
Axle deadlift
Bar x 10
60 x 5
100 x 3
Mixed grip now
120 x 3
145 x 5 x 2 sets - RPE 6, 6
145 x 10 reps RPE 7
Lungs burning and grip deff feeling it. Happy with these though
Viking press
45 x 6 x 3 sets RPE 8, 8
Getting proper hard now
Pull downs
69 x 8 x 3 sets
Tricep push down
50 x 12 x 3 sets
Good session
Love it. Lots of good work.
Strongman Saturday
Sandbag pick and carry, 20 meters turn 20 meters
10 rounds, going every second minute. All done in under 20 mins.
Back was really sore from the first rep. Must have twinged a muscle doing deadlifts last night. Got more sore and tighter with every round. Just gritted my teeth ignored the pain and got it done. 6 hours later and my back is pretty fked on one side
Good going. Funny you say your back was sore. I’ve not done those sandbag tricks for a while because I hurt my back Twice doing it all LOL.
I tweaked mine a couple months back, doing the 200lb bag. Don’t remember which rep but i think it was the 2nd of 10. Back was hlass for 10 days after.
Back is still a little stiff today but it will be good enough for deficit deadlift tomorrow. Zero excuses
Monday 13 Mar - week 3
It’s a public holiday down here today so I went to the gym in the afternoon. I was a little worried about my back but shouldn’t have been, as I am too stubborn to be injured.
Deficit deadlift - 2”
Bar x 10
70 x 5
110 x 3
140 x 3
Add straps to save my elbow a bit, no belt
150 x 6 x 4 sets RPE- 7, 6, 7, 7
Back held together well. Lungs were puffing like a steam train. Fk
Did the second set mixed grip without the straps and it moved way better.
Overhead press
Bar x 10
40 x 5
60 x 3
65 x 3 x 4 sets RPE- 8, 8, 8, 8
Moved ok tonight, still get a little dizzy from holding my breath !!
Pull ups
3 x 4 sets
SS
Tricep press down
50 x 12 x 4 sets
No rest between these, just one long alternating set. Great pump.
Good Monday session. Back wasn’t sore at all. Now that is Fkn Quality.
Back felt surprisingly good after deadlifts. When it comes to soreness or minor injuries movement really is magic. If you don’t believe me just ask @T3hPwnisher
Back felt so good that when my mate messaged and asked if I was free to help him move some furniture I stupidly said…“sure”
Went with him to pick up a dinning table and fk me was it heavy. The table top came off the legs so it was not too bad to just hold it and walk with it. But then turning it and having to step back up in the van whilst trying to not bang my head was a true test of grip and lower back strength. Getting it back out at the other end was a reverse, so basically bent over in the back of the van holding it 6 inches off the ground and shuffling forward and then having to hold it and step out of the van bent at 90 degrees. We got it done without any injuries or dropping the table which was good. Oh and then he tells me he has a big fridge to load up whilst I am there. Fridge was really easy after the table.
Whilst at times it is a bit of a pin having to help people move heavy stuff, I do kinda like being “that guy” that people call when they need something heavy moved around.
Wednesday 15th Mar - week 3
Squat
Bar x 10
60 x 5
80 x 3
100 x 3
120 x 3
130 x 4 x 4 sets (286 lbs) - RPE 7, 6, 7, 7
Still heavy but best they have felt in a while. Gym owner congratulated me on my ATG reps so got to be happy with that.
Db bench
45 x 5 x 4 sets - (99lbs)
Felt heavy ish !!
No rows as resting my elbow a bit. Happy with this session overall.
Bloody cold / flu is raging through my house right now. Daughter got it first then my dad and then mum (who are visiting from the UK), then my wife and now finally me. Decided to miss my conditioning tonight as my breathing and my chest is a little tight. Still going to the gym tomorrow to hit axle deadlift. Fk being sick.