anustart

[MarkKO]

Only one way to find out

[simonrest]

Only one way to find out

[MarkKO]

Only one way to find out

My favourite show.

See, it might work for you!

[simonrest]

Basketball cardio

Warm up then 1 on 1
45 minutes

Beats jogging

[simonrest]

W5 d1

Went back to the gym.

Squat
170 x 1
140 x 6 x 3
It’s amazing what a level floor does for your squats

Press
82.5 x 1
72.5 x 6
70 x 6 x 2

Row
70 x 15/5/4/4/3

Video evidence
[media] https://youtube.com/shorts/BUJGCRaR9LE?feature=share[/media]
Edit: what’s the trick to embedding videos again?

Also my gym bought 2 SSBs. Neat

[MarkKO]

Ooh, nice.

Which SSBs?

[simonrest]

Ooh, nice.

Which SSBs?

Both are rogue ones. I had to help a girl get one into the rack, they’re surprisingly heavy

[MarkKO]

The Rogue ones are pretty nice. I think they're around 32 kilos, if memory serves.

[simonrest]

W5 d2

Bench
120 x 1
105 x 6,6,5
Funk , missed the last rep. Set up felt wrong the whole set. Top single was good but

Stiff leg deadlift
80 x 8
85 x 8
90 x 8 x 4
This was too light

Incline db press
35 x 17/5/5/5/5/5
This was also too light

Hiit
Ski erg,
20sec rest 10sec fast,
8 rounds

[simonrest]

W5 d3

Deadlift
190 x 1
160 x 6 x 3
Fine

Incline normal grip
60 x 8
70 x 8
80 x 8 x 3, then
40 x 15/5/5/5/5/5
So regular work then myoreps. I went too light on the myo

Leg press
140 x 15/5/5/5/5/5/5
Also too light, and I accidentally did an extra set

Here’s a bench and deadlift single video. Look like RPE8?

https://youtube.com/shorts/2izUMfSiEVU?feature=share

[MarkKO]

Maybe less, like a six or seven? At a guess that's a weight you'd get for five on the deadlift, probably on bench too.

[BenM]

Yeah that bench single looked too fast to be RPE 8. Everyone is different, but if I saw that myself I'd be thinking 6, it moved pretty quick. Deadlift maybe a little harder but for me the first one usually moves slower than the second.

[simonrest]

Ok, thanks guys. I’m at a weird spot where my singles at 8 are easier than my 6s at 8. I either need to get fitter or adjust my rpe table

[MarkKO]

Can't help with your RPE, I barely understand how it works at the best of times.

Improved conditioning probably wouldn't hurt though. It generally doesn't.

[simonrest]

Indeed

Cardio: basketball
Warm up and one on one, plus some time tossing him ally oops
1 hour

Then I took him to my gym where they let you bring a friend on Sundays so he could play with box jumps. He jumped to a 44” box, and now he wants his own boxes at home…

[MarkKO]

Time to get building

[simonrest]

So I took an impromptu holiday last week, no training but I needed a break. Off the back of that I’m just jumping into my new program: it’s a bodybuilder split, but using the main lifts as well. I’m using a BBM/RTS protocol for the main lifts, so 1@8 then 5 sets of 4 at 80% off that single. Then a bunch of accessories done using myoreps, then some form of cardio. I need to get my body down because I’m old now and it’s going to have bad health outcomes going forward.

W1 D1 leg day

Squat
165 x 1
132.5 x 4 x 5

Leg extension
50 x 18/5/5/5/5/5
This was too light

Hamstring curls
50 x 15/5/5/5/5/5
I can push this harder next week

Crunch machine
35 x 15/5/5/5/5/5
This too, though I’m going to be sore tomorrow

Bike liss
4km in 10 minutes

Not bad for a first day. I can probably add another leg exercise to this, maybe hip thrusts? They have machines soo there’s no set up

[MarkKO]

Hack squats are always good

[simonrest]

Hack squats are always good

you know I've never done them but the gym has a few hack squat machines (including one that people insist on using backwards, even though it makes their neck bend at a horrible angle). Might try it out - but facing the right way

[simonrest]

pictorial influence of the new log title