anustart

[simonrest]

forgot to update

W4 D1

squat
175 x 1
137.5 x 4 x 5
top single was maybe shallow? didn't get a good view. I'll repeat this weight

Leg extension
70 x 15/5/5/5/5/5/4/4/3
go up

lying leg curl
60 x 15/5/5/5/4/3
repeat this weight

crunch
40 x 5/5/5/5/5/5
go up

I'm going to add in leg press or hack squats after squats to get more leg work. Feels like I need something extra.

[simonrest]

W4 D2

bench
125 x 1 (@9)
100 x 4 x 5
repeat this weight, top single was too hard. back offs fine though

chest press
70 x 15/5/5/4/3
too hard, maybe drop to 65

tricep extension
41 x 15/5/5/5/4/4/4/3
repeat

curl
35 x 15/5/5/4/4/3
5kg jump was too big. maybe drop to 32.5 next

ski erg
5 rounds, 20/40
this is getting slightly easier. maybe add some rounds (even though BBM say not to exceed 5 if you are 40+)

[simonrest]

W4 d3

Deadlift
197.5 x 1
157.5 x 4 x 5
Still all good, but getting closer to a true 8. The one thing I really improved training under Berkman was deadlift positioning

ISO lateral row
75 x 15/5/5/5/5/5/4/4/4/3
Ok, now I can bump this up

Preacher curls
34 x 12/2
Just couldn’t get it together

I was going to do decline sit ups but the one bench in the gym was in use. Instead I had a crack at the Ab coaster. Not sure it’s any good, but I did find a leg raise contraption. Now I can do them without hanging. Did 15/5/5/5 on both

Stair climber
10 minutes. Was actually ok, I’ll see if I can bump this up in time too

[simonrest]

W4 d4

Press
80 x 1
85 x 0 not sure who I didn’t just repeat last week
65 x 4 x 5

Lat pull down
60 x 15/5/3 - just couldn’t do it
60 x 8 x 3

Seated cable row
55 x 8 x 5

Face pull
50 x 8 x 5

Ski erg
15 on 15 off
8 rounds

So somethings not working, last 2 days I haven’t been able to do my myoreps. Maybe I ramped the weight up too fast, maybe you’re supposed to stop at 5 back off sets for a reason.

It’s also possible I’m just not eating or sleeping enough. Or could be work stress, or the shitty weather.

I’m going to do a low stress week next week and then try it again with just 5 sets. See if that helps

[simonrest]

W5 d1

Low stress
170 x 1
140 x 5
Something funky going on with my squat. Not happy with form. I need to squat more than once a week for it to progress, but I wouldn’t be able to recover from that currently.

Leg press
160 x 8 x 3

Leg extension
68 x 8 x 3

Hamstring curl
60 x 8 x 3

Crunch
45 x 8 x 3

Bike
15 minutes, with 5 x 20s sprints

[simonrest]

W 5 d 2

Bench
120 x 1
100 x 5
Felt fine

Chest press machine
70 x 8 x 3

Tricep push down
45 x 8 x 3

Curls
30 x 8 x 3

Lateral raise cable machine
12 x 8 x 3

Ski erg
5 rounds
40/20 split

Then I had an infra red sauna to try and resolve some muscle soreness

[simonrest]

Bonus round

Felt good and had some time, felt like some Olympic lifting

Power snatch/hand snatch/snatch complex
40 x 3 rounds
50 x 1, but dropped the full clean. I lack the mobility to overhead squat well

Power snatch
60 x 1

Power clean/hand clean/clean complex
60 x 3 rounds

Power clean
70 x 1 x 3

It was fun. Helps that my gym has a couple of bars with good spin

[simonrest]

W5 d3

In a surprise to no one, I had bad doms from doing movements I haven’t trained in 5 years. Lower spinal erectors and upper traps. Perfect leading into…

Deadlift
190 x 1
150 x 5
Fine I guess. It was soo sweaty I dropped the 190 the first time but I had straps and it went ok.

ISO lateral row
70 x 8 x 3

Preacher curl
39 x 8 x 3

Hip abduction
50 x 8 x 3
Adduction
50 x 8 x 3
Lower back felt soo much better after this

Hanging leg raises
X 8 x 3

Stair climber
10 minutes, level 4

[simonrest]

W5 d 4

Press
70 x 1
80 x 0 - huh
60 x 5
No idea. Maybe just sore

Last pull down
65 x 8 x 3

Seated row
59 x 8 x 3

Face pull
50 x 8 x 3

Ski erg
6 rounds 40/20

[simonrest]

W6 d1

Climbed the harbour bridge yesterday. Now my calves are sore. Sleeping like shit at the moment.

Squat
165 x 1
130 x 4 x 5
Dropped the weight to run back up. I’m hating squats at the moment, and they’re not going well. The 2 are related but I’m not sure in which direction

Leg press
160 x 15/5/5/5/5/4

Hamstring curl
60 x 15/5/5/5/4/4

Leg extension
65 x 15/5/5/5/5/5
This can go up

Crunch
45 x 15/5/5/5/5/5
This too

Gym owner told me someone stole the back pad from the ssb. Can’t imagine there’s a huge resale market for these. Cunts are fucked, as my wife says

[MarkKO]

Someone must really hate people who use the SSB

[simonrest]

Someone must really hate people who use the SSB

I swear it wasn’t me

W6 D2

Bench
120 x 1 @ >8
95 x 4 x 5

Chest press
70 x 15/5/5/5/4/4

Tricep push down
45 x 15/5/5/5/5/4

Curls
32.5 x 15/5/5/5/5/5
But I’m going to keep weight the same and do them stricter

Ski erg
15 on 15 off
8 rounds

A few strong women pushing big weights in the gym this week. Happy international women’s day I guess

[MarkKO]

Someone must really hate people who use the SSB

I swear it wasn’t me

W6 D2

Bench
120 x 1 @ >8
95 x 4 x 5

Chest press
70 x 15/5/5/5/4/4

Tricep push down
45 x 15/5/5/5/5/4

Curls
32.5 x 15/5/5/5/5/5
But I’m going to keep weight the same and do them stricter

Ski erg
15 on 15 off
8 rounds

A few strong women pushing big weights in the gym this week. Happy international women’s day I guess

Well, it wouldn't, would it?

[simonrest]

W6 d3

Deadlift
195 x 1
155 x 4 x 5
This was fine

Plate loaded row
70 x 15/5/5/5/5/5
I’ll put this up

Hip thrusts
80 x 15/5/5/5/5/5
Replacing biceps with more posterior work. This was ok but I got ass cramps

Hanging leg raises
15/5/5/5/5/5
Not sure how to progress these. Wonder if I could hold a plate between my feet

Stair climber
10 minutes

I noticed that you can tell the powerlifters in the gym because they put the first plate face in

[MarkKO]

W6 d3

Deadlift
195 x 1
155 x 4 x 5
This was fine

Plate loaded row
70 x 15/5/5/5/5/5
I’ll put this up

Hip thrusts
80 x 15/5/5/5/5/5
Replacing biceps with more posterior work. This was ok but I got ass cramps

Hanging leg raises
15/5/5/5/5/5
Not sure how to progress these. Wonder if I could hold a plate between my feet

Stair climber
10 minutes

I noticed that you can tell the powerlifters in the gym because they put the first plate face in

It's our secret handshake

[simonrest]

It's our secret handshake

W6d4

Press
77.5 x 1
62.5 x 1

Last pull down
60 x 15/5/5/5/4/4

Seated cable row
59 x 13/5/5/5/5/4

Face pull
45 x 15/5/5/5/5/5

Ski erg
40/20
5 rounds

Short and sharp

[simonrest]

W7 d1

Shit day at work, almost didn’t go

Squat
167.5 x 1
135 x 4 x 5
Went ok

Leg press
160 x 15/5/5/5/5/5
I’ll put this up

Hamstring curl
60 x 15/5/5/5/5/4

Leg extension
67.5 x 15/5/5/5/5/5

Crunch
50 x 15/5/5/5/5/5

A guy took the eleiko bar into the rack to do rows with 45kg. I almost said something, but it’s probably not enough weight to do any damage

[MarkKO]

W7 d1

Shit day at work, almost didn’t go

Squat
167.5 x 1
135 x 4 x 5
Went ok

Leg press
160 x 15/5/5/5/5/5
I’ll put this up

Hamstring curl
60 x 15/5/5/5/5/4

Leg extension
67.5 x 15/5/5/5/5/5

Crunch
50 x 15/5/5/5/5/5

A guy took the eleiko bar into the rack to do rows with 45kg. I almost said something, but it’s probably not enough weight to do any damage

I mean, if he was careful and did them properly it shouldn't do any damage no matter what the weight

[simonrest]

Yeah but I don’t trust punters in a commercial gym to do anything carefully.

W7d2

Bench
120 x 1 still over rpe 8
95 x 4 x 5

Chest press
70 x 15/5/5/5/4/4

Tricep push down
45 x 15/5/5/5/5/3

Curls
32.5 x 15/5/5/5/4/4
Stricter

Ski erg
15 on 15 off
8 rounds
640m

[MarkKO]

Yeah but I don’t trust punters in a commercial gym to do anything carefully.

W7d2

Bench
120 x 1 still over rpe 8
95 x 4 x 5

Chest press
70 x 15/5/5/5/4/4

Tricep push down
45 x 15/5/5/5/5/3

Curls
32.5 x 15/5/5/5/4/4
Stricter

Ski erg
15 on 15 off
8 rounds
640m

Take selfies? They tend to be quite meticulous doing that. Although, no one comes close to the cinematography of a mediocre powerlifter setting their phone up to capture a questionable squat. You have to make sure EVERY calibrated plate shows so no one will wonder how much (little) they squatted a tad high.