anustart

[simonrest]

W3 D5

BW 123.8, average calories last week 2213 a day, at 178/198/76
Avatar bumped me up to 2259 at 180/216/75

having work issues so feeling a bit flat going in

deadlift
190 x 1 @7
200 x 1 @8
150 x 5 x 5
back off sets were fine. Last set I actively tried to get my hips a bit lower. I had better leg drive and it felt easier, but the side by side video doesn't show a noticeable difference.

Catapult Bench
112.5 x 5 @7
117.5 x 5 @8
122.5 x 5 @9.235233
115 x 5 x 2 @9

highlights:


Music:
Wu Tang: liquid swords
the Joe Biden memes are correct

[simonrest]

It's not required legally, but almost any gym here and certainly any chains will require one. They're garbage though, just like in the US. You can get one easily online. Ask me how I know...

hmm, my gym is a small local independant so there's every chance this guy is a backpacker who convinced the boss he was a PT, and the boss just needs a warm corpse to be there 11-7 on a thursday.

Maybe I should get my PT licence, that way I can start charging people who ask me for advice in the gym

[Allentown]

Music:
Wu Tang: liquid swords

Nice

[DeriHughes]

I'm intrigued by how low your protein number is

Oh, and big yes to the Wu.

[cgeorg]

I'm intrigued by how low your protein number is

Oh, and big yes to the Wu.

It's in metric.

[simonrest]

I'm intrigued by how low your protein number is

Fucking algorithms

It's in metric.

Very good

[simonrest]

W4 D1

it's low stress week. I wish I could apply that to life outside of training. I've had to have the "well son, death is just another part of life" conversation separately with each of my kids this weekend.

Also I way overate on saturday so I now have to be super careful this week to get back within range for my macros. I'm actually hating all the required carbs and I just want more steak/chicken/fish.

Squat
172.5 x 1 @7
182.5 x 1 @9.5 - fuck, got loose, dropped too far, got out of the groove, found no spare energy on the way up.
140 x 6 - single set, went OK. Was trying to stay just below parralell - think I was OK

OHP
68.5 x 5 @7.5
71 x 5 @ 8.5
73.5 x 5 @9.5 (new 5RM)
Did I get too Gorillaboi on the last rep? I think it slowed but didn't come back down, and I don't think I overextended
no back off sets this week.

seated cable row
70kg x 8 x 5
felt really good, Loving the bro accessories. Brocessories?

highlights

ergh, my video app gave me the option of 1080 and it's somehow worse than the 720 which was the previous max it could handle. what apps do you guys use?

Music
couldn't get youtube working so let it play out the garbage workout mix that was already on. Honestly, who re-records Eye of the Tiger and somehow gets the vocals worse than the original.

[simonrest]

W4 D2

slept about 3 hours last night. Wife has a lingering cold so all night alternated between snoring like a freight train and coughing fits. I;ve taken your advice and bought ear plugs.

Bench
115 x 1 @7
125 x 1 @8-8.5
95 x 6 @ <9
bench actually felt OK. Working on not sinking and heaving which I did OK, but pause was still too short

Paused Deadlift
127.5 x 5 @7
135 x 5 @8
142.5 x 5 @<9
felt pretty OK. Not the hardest extension I could produce though

leg press
195 x 8 x 5
felt better than last week.

highlights


music
90s RnB

[Kregna]

music
90s RnB

I remember dat tune

[simonrest]

W4 D3

still slept like shit. "Ze Earplugs do nuhzing"

LISS
20 min bike
watched S1E1 of Archer - suck a good show and fits nicely into a LISS session at 22min per episode

lat pull down
120lbs x 8 x 7
kicked it up a level and struggled to get 8 reps on each set

plank
6 rounds, 30 sec hold, 30 sec rest

EZ bar curls
29kg x 8 x 6 sets
fucked up my timing and couldn't fit in a 7th set

so sleepy now

[simonrest]

W4 D4

had to train in the afternoon - I needed 1 espresso, a red bull zero, and pre workout to get up for it

Press
77.5 x 1 @7
82.5 x 1 @8(.5?)
62.5 x 6
top single felt pretty good, but it wasn't real quick.

paused squat
120 x 5 @7
127.5 x 5 @8
135 x 5 @9
form was garbage. went too low, was asymmetrical, must do better

OH cable tricep extension
43kg x 8 x 5
this is too light, did them on 30 sec rest and still felt like I needed more work. Will play with the weight next week

highlights


gym story
one half of the men's fitness twins came in solo today. he did the same routine, including the total 3 deadlift reps. I did see he did about 8 bear crawls
2 girls I've never seen before were training. They did 20 minutes of jogging and burpees (jog 20m, do 3 burpees, jog back, do 3 more). They then lay down ass to ass, held hands, and did this:

I have no idea what to call this

[simonrest]

I sent my squat videos to The Rock for comment, here's what he had to say:

[simonrest]

W4 D5

BW 124.3kg - up 0.5 on last week. Avatar says this is within range so bumped me up again. New macros are p/c/f 178/225/77. I don't know why protein went down this week.
feeling a bit better, sleep wise. Might just be getting accustomed to less sleep (new parent syndrome).

Deadlift
195 x 1 @7
205 x 1 @8 - do you think it's 8? Maybe a bit slow
155 x 6 @ 8ish
deadlift feeling OK, still running 5kg jumps

catapult bench
115 x 5 @7.5
120 x 5 @8
125 x 5 @9
last rep got a bit towards my shoulders and I had some pain, but it's gone less than an hour later so not serious.

Highlights


Gym Story
music at my gym is via youtube, which is plugged into the gym speakers, but if you're behind the desk you are essentially watching music videos. During a period where the head trainer was sitting behind the desk Kellis' "milkshake" happened to play twice in a row....

[fishwife]

music
90s RnB

It's from the early aughts. But 90s in flavor for sure.

I remember dat tune

That's exactly the kind of tune I automatically think is a few years old, then I realize it's like 17 years old and then I feel tired.

[simonrest]

It's from the early aughts. But 90s in flavor for sure.

Well, it was mostly 90s RnB. In top of this track, inexplicably "stuck in the middle with you" was included.

That's exactly the kind of tune I automatically think is a few years old, then I realize it's like 17 years old and then I feel tired.

Yeah, fuck, that came out in my peak party days.

[simonrest]

W5 D1

weekend was OK - drank a bit friday night, but then nothing else all weekend. Enjoying blowing all my calories on food
Mum is declining, and doing so unusually quickly. At this stage I'm just hoping for an pain free end, once my sister gets home.
Training is going to be a useful continuation of my regular life during an unusually shit time

Squats
175 x 1 @7
185 x 1 @8.5
145 x 4 x 6
Was worried about these since last week was a shit show. Focused on not going so low, but am now worried I may have missed depth? Any comments appreciated.
Back off's were fine. 6 sets though....
after this I over flexed my lower back tying my shoe cause I'm an idiot

press
68.5 x 4 @<7
72.5 x 4 @8.5
73.5 x 4 x 3 @ 9, 9, 9.5
I struggle converting RPE from sets of 5 to RPE on sets of 4 accurately. First set was too low so I bumped up a bit more, but then that was too hard. I think the top set was correct for sets across at 9

seated cable row
75 x 8 x 5
these were OK. I'm going to focus on increasing reps before increase weight on these

highlights

[Allentown]

Mum is declining, and doing so unusually quickly.

Sorry to hear that, man.

[fishwife]

Mum is declining, and doing so unusually quickly.

Sorry to hear that, man.

Yeah, that's rough.

[simonrest]

Sorry to hear that, man.

Yeah, that's rough.

thanks guys. The last 18 months has been a roller coaster. On the upside I now know most of Sydney's hospitals inside out

[simonrest]

W5 D2

Bench
117.5 x 1 @7
117.5 x 1 again because I psyched myself up, hit the lift, and then realised I hadn't changed the load
127.5 x 0 - I just fucked it up. I relaxed in the hole, and then there was no grinding it out. Caused a back cramp too
100 x 4 x 6 - these were OK. Some sets nice and solid, some were sloppy

Paused Deadlift
135 x 4 @ 7
140 x 4 @ 8
145 x 4 x 3 @ 9, 9, 9
these were OK. Back cramp didn't get in the way

leg press + 450lbs/205kg
5 sets of 8
right knee was hurting during this - I think I was off centre. Turned out a little on the last set and it got better

lowlights


damn, that's the first missed bench in a while