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From woefully weak to unremarkably mediocre?

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Nimble		...	10-02-2022 @ 13:40
woefully weak Member 4748, 1506 posts SQ 157, BP 133, DL 260 550.0 kgs @ 104kgs UnEq	Deadlift Up to 215 x 3… could have done a very ugly 5 but decided to leave that for next session! Triple pause deadlift 140 x 5, 150 x 5 Arm over arm 201 no overlapping rope. 31s. Felt great. Get this down to 20? Paused hip thrust 150 x 8 x 3 sets Band chin up 7 x 3 sets GHR 10kg 3 sets to failure Overhand axel curls 20kg x 60 reps rest-pause
Nimble		...	12-02-2022 @ 09:11
woefully weak Member 4748, 1506 posts SQ 157, BP 133, DL 260 550.0 kgs @ 104kgs UnEq	83 x 1 93 x f… whoops. Laziness 93 x 1 Strict Log 73 x 2… eek. Not feeling strong today. 63 x 7 Shoulders/traps feeling quite a lot of fatigue, so decided to go lighter on bench, just for one session Bench 80 x 12 x 3 sets SSB Box Squat w/ 2x purple bands per side 80 x 12 x 3 sets… hard. Stick with this weight for at least one more session. Upright row 20 3 sets x high reps… also went really light on these to try to help recovery Band push down 3 sets failure
Nimble		...	14-02-2022 @ 11:31
woefully weak Member 4748, 1506 posts SQ 157, BP 133, DL 260 550.0 kgs @ 104kgs UnEq	Atlas stone (80-90kg?) x lots of pick ups, including one set of 9ish. First time trying tacky (just on hands)… joke. Too easy RDL, Strict 80 x 8, 90 x 8 Sandbag medley. 150, 200, 250lb 20m run. … 50s… small improvement. Stopped a second run half way. May have to add some cardio, as feels that’s were I’m struggling. But still early days. Long way out from comp. Farmers up 105kg/hand x 40m (20 pick 20)… 29s. Again, small improvement. But with fatigued legs, I’ll take that. Low front box squat, paused 110kg static hold for 30s 60 x 5, 70 x 5 x 2 sets total Underarm row 60 x 12 x 4 sets Band flys failure x 4 sets Overhand axel curls 20kg x 60 reps rest pause
Nimble		...	16-02-2022 @ 10:18
woefully weak Member 4748, 1506 posts SQ 157, BP 133, DL 260 550.0 kgs @ 104kgs UnEq	Post Edited: 17.02.2022 @ 01:12 AM by Nimble Dp
Nimble		...	16-02-2022 @ 10:18
woefully weak Member 4748, 1506 posts SQ 157, BP 133, DL 260 550.0 kgs @ 104kgs UnEq	Post Edited: 16.02.2022 @ 10:21 AM by Nimble # Log 88 x 1 93 x f 95 x 1 # Strict Log 68 x 5 x 2 sets # Bench 100 x 6 x 3 sets. PBs # Chin Up bw x 7, 5, 5 # db upright row 12.5kg per side x 3 sets failure Feel a lot better than barbell # band push down 4 sets failure
Nimble		...	17-02-2022 @ 09:02
woefully weak Member 4748, 1506 posts SQ 157, BP 133, DL 260 550.0 kgs @ 104kgs UnEq	# deadlift 220 x 2.5 reps… oh dear. Was hoping for 4. Failed to equal PB (3). Actually felt weaker than last session. Much more volume on deadlift coming up in the next few weeks. # triple pause deadlift 150 x 5 x 2 sets # SSB squat + 2x purple bands/side 85 x 12 x 3 sets # standing arm over arm 2 runs heavy. First time… Don’t like this. Will need more practice # paused hip thrust 150 x 8 x 3 sets # GHR x 3 sets
Nimble		...	19-02-2022 @ 09:37
woefully weak Member 4748, 1506 posts SQ 157, BP 133, DL 260 550.0 kgs @ 104kgs UnEq	Post Edited: 20.02.2022 @ 02:19 AM by Nimble Mini half-deload. Not pushing it hard first session of new block. # log 88 x 1 78 x 3 (clean each rep) 73 x 3 (clean each rep) # log, purple bands from rack 3 sets of 5 @7-@9 RPE but different permutations… strict with added 10kg in plates felt best. # bench, purple bands 90 x 8, 6, 5 # SSB box squat + 2x chains 80 in plates/bar x 5 x 3 sets (chains approx 50kg) # db front raise/chin up SS failure/5 x 4 sets # barbell curl 20kg x 42 reps rest pause
Nimble		...	20-02-2022 @ 08:12
woefully weak Member 4748, 1506 posts SQ 157, BP 133, DL 260 550.0 kgs @ 104kgs UnEq	made a heavier stone. Had estimated it was going to be around 120kg but managed to fit ~140kg of concrete (dry weight) in there... should last me for a while! lol. Big diameter too
Nimble		...	21-02-2022 @ 10:22
woefully weak Member 4748, 1506 posts SQ 157, BP 133, DL 260 550.0 kgs @ 104kgs UnEq	Sandbag loading to platform (like stones) 150lb to 60” 200lb to 48” 250lb to 30” — this can go higher next week x 3 runs. Bit too easy. Need to fill that 300 bag. Sandbag carry 20m run back 150, 200, 250 x 3 runs Run 1–Missed the 250 pickup. Need more practice. Finished after quick rest. Run 2–bit more slow and methodical but complete. Cardio not good enough. Run 3—walk on way back from 200. But complete and run with 250 pretty ok. Front squat w/ pins Hold 120 30s, squat 80 x 4 x 3 sets …Hmmm front squats felt weird Yates Row 80 x 12 x 3 sets DB row 30/each side x 14, 12, 12
Nimble		...	23-02-2022 @ 11:32
woefully weak Member 4748, 1506 posts SQ 157, BP 133, DL 260 550.0 kgs @ 104kgs UnEq	Post Edited: 23.02.2022 @ 11:33 AM by Nimble # log 93 x 1… best 93 has felt 99 x f… close 83 x 2.5 (clean each rep… got off line on the middle rep but 3rd was good) 78 x 3 (clean each rep) # log, strict, purple bands from rack 2 sets of 5. 10kg added. Right trap hurting. Been consistently painful for weeks now. Will take a week off pressing after this session and do more volume on legs instead. # bench, purple bands 90 x 8, 7, 4… Front raises x 3 sets failure Cut workout short. Will finish accessories tomorrow
Nimble		...	24-02-2022 @ 12:08
woefully weak Member 4748, 1506 posts SQ 157, BP 133, DL 260 550.0 kgs @ 104kgs UnEq	Post Edited: 24.02.2022 @ 12:08 PM by Nimble # deadlift 220 x 3… equal PB but one in the tank. Good. 210 x 3 200 x 3 # ~16” deadlift 200 x 5 x 2 sets # chains/1” deficit dl 120 (chains not included) x 5 x 2 sets Bit easy. 2 chains next week Lower back fried. Had originally planned farmers but feel like that’s asking for an injury. # cable row x 5 sets # small movement band leg extension (lockout) 5 sets ~20ish to failure # hlr x 3 fairly easy sets for stretch # barbell curl 20kg rest pause x 50
Nimble		...	25-02-2022 @ 09:41
woefully weak Member 4748, 1506 posts SQ 157, BP 133, DL 260 550.0 kgs @ 104kgs UnEq	Zercher squats Up to 140 x 1 Farmers 105 x 40m 120 x 10m grip failed 80 x 60m Standing arm over arm 3 works sets… still trying to work this one out. Feels like a bit of a dumb movement Eccentric hammer curls 3 sets failure
Nimble		...	28-02-2022 @ 03:56
woefully weak Member 4748, 1506 posts SQ 157, BP 133, DL 260 550.0 kgs @ 104kgs UnEq	3 sessions like this in place of the normal pressing session to give my right trap a rest # SSB box squat + 2x chains 80 in plates/bar x 6 x 2 sets 90 x 5 # pause front squat 80 x 3 x 3 # zercher bottom up squat 100 x 5 x 2 sets # lunge/air squat ss 20m/failure — one set only # small movement band leg extension (lockout) 5 sets ~20ish to failure Triceps Various x 11 sets
Nimble		...	28-02-2022 @ 14:11
woefully weak Member 4748, 1506 posts SQ 157, BP 133, DL 260 550.0 kgs @ 104kgs UnEq	Atlas stone 90ish for easy 5 triple extension 140ish with tacky x 6 or 7 pick ups. Could get it to my knees but not load. First time so that’s ok Sandbags “stone run” 200lb to 60” 250lb to 50” 300lb to 40” 2 runs. Pretty fast and solid Carries x 3 runs a bit haphazard but feeling good. TRX row x 5 sets Pull ups x 3 sets DB row x 3 sets
Nimble		...	03-03-2022 @ 11:36
woefully weak Member 4748, 1506 posts SQ 157, BP 133, DL 260 550.0 kgs @ 104kgs UnEq	# SSB box squat + 2x chains 80 in plates/bar x 8 90 x 6 100 x 1. Failed second rep. Plan was four haha. Legs still fatigued from yesterday + calorie deficit (this week only), I think # front squat hold/pause front squat 130 x 30s 90 x f… obviously I’m nackered and hadn’t realised it. Was feeling lethargic but not necessarily weak. The 80s last session were easy. Decided to sack off heavy stuff # partial db leg extensions Just the stretched part of the movement x 5 sets # triceps 11 sets various # single arm ring hangs 3 per hand Crap session. Oh well, it happens

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