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Thursday April 6th - Vitality gym, 6.00 am session, cycled in for warm up (warm up it was, weather has changed dramatically over last week)

Bench - alt sets seated cable rows - narrow V grip this...

Thanks Andrew
keeping it interesting and challenging makes for a very quick and enjoyable hour at that time of day
Body Weight - honestly, I stepped on scales for 1st time in ages this morning in...

Tuesday April 4th - Vitality Gym, 6.00 am session 5+ Squat day

Squats - 50lb bar
100lb x 5 [25]
140lb x 5 [45]
160lb x 3 [45,10]
170lb x 5 [45,10,2.5kg]
190lb x 5 [45,10,10,2.5kg]
210lb x...

Thanks Shawn
the curls are the only exercise I regret doing, slight elbow soreness today LOL
not enough to prevent me training though so no major issue


Thanks Ron
Yes, with OHP, there seems...

Monday April 3rd - Vitality gym, 6.00 am start, here we go again, 2 days rest at weekend did me good and I arrived with no residue aches and pains from any of last weeks sessions

OHP 5+ day with...

Thanks Andrew
yes triples are my go to set number for heavyish reps on a deload and 3+ day has always been my favourite on 5/3/1
my breathing technique needs work, I tend to fill up and hold for 3...

Friday March 31st - Vitality gym, 6.00 am session, "rage against the machines" upper body deload session

decided I wanted to know what I am capable of on the pressing HS machines - but as usual...

Thanks Shawn
yes felt like a good session and some reduction on main weights made for a bit more effort available for exercises that typically take a back seat - mixing it up for the win for me
...

Serious stuff this squatting in here Shawn

11 reps with 3pps and then 10 sets of triples at just 10lb lighter
congrats on getting all that volume at those weights done today

quick check of recent work and, noticed 8 reps with 335lb deads, 10 reps with 240/ 245lb? Squat , and P rows with 200lb

solid effort as usual going on in here Shane

Rice = the Chinese Oly weight lifting team swear by this so I have learned

congrats on the rep PR with 185lb on the Front squat and for consistency with over 200lb on the back squat variety

Wednesday March 29th - missed session yesterday, slighly overslept combined with need to be out to work early meant I decided to delay 1 day - Its deload week anyway so alternate training sessions...

Thanks Ron
not been taking my camera with me recently, will be doing so again once I have opportunities to break new ground with weights for any given rep numbers


Thanks Shawn
yes I have...

Monday 27th March - upper body deload session , Vitality gym, 6.00 am start, cycled in for warm up
had already decided to do a reasonable session in terms of weight but focus volume on rehab...

Thanks Shawn
did spend a fair bit of time hobbling about due to achey legs at weekend, so I reckon it got the job done despite lack of overall volume


Thanks Ron
yep sometimes it pays to...

Friday March 24th - Lighting session Vitality gym, 6.00 am start, cycled in for warm up (off out visiting factories at 8.00 am so allowed myself 45 - 50 mins on gym floor

Squats - 50lb bar
100lb...

Thanks Ron
yes Bench went very well yesterday
I did enjoy the change to doing 8 rep sets, it was a nice middle weight, too challenging to maintain form on 5 x 10, but too easy for a 5 x 5
I think...

Thursday March 23rd, Vitality gym 6.00 am session , cycled in for warm up - Bench with OHP accessory day

Bench - with wide grip seated cable rows alternate sets

Bench
85lb x 5 [10,10]
105lb x...

Thanks Shane
LOL yes it certainly came up quicker than I had expected it would
Pressing been going very well this run , enjoying some early success due to reduced volume at upper weights required ...

Thanks Squid