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    Thursday April 6th - Vitality gym, 6.00 am...

    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...
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    Thanks Andrew keeping it interesting and...

    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...
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    Tuesday April 4th - Vitality Gym, 6.00 am session...

    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...
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    Thanks Shawn the curls are the only exercise I...

    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...
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    Monday April 3rd - Vitality gym, 6.00 am start,...

    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...
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    Thanks Andrew yes triples are my go to set...

    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...
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    Friday March 31st - Vitality gym, 6.00 am...

    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...
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    Thanks Shawn yes felt like a good session and...

    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
    ...
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    Serious stuff this squatting in here Shawn 11...

    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
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    quick check of recent work and, noticed 8 reps...

    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
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    Rice = the Chinese Oly weight lifting team swear...

    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
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    Wednesday March 29th - missed session yesterday,...

    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...
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    Thanks Ron not been taking my camera with me...

    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...
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    Monday 27th March - upper body deload session ,...

    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...
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    Thanks Shawn did spend a fair bit of time...

    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...
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    Friday March 24th - Lighting session Vitality...

    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...
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    Thanks Ron yes Bench went very well yesterday I...

    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...
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    Thursday March 23rd, Vitality gym 6.00 am session...

    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...
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    Thanks Shane LOL yes it certainly came up...

    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 ...
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    Thanks Squid

    Thanks Squid
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