 Hey, so I'm gonna train Friday afternoon. Gonna do my weekly session. Yeah, I've only been doing one session a week for Some people call me lazy, but I just find it. It's all I need and I'm not too focused on performance Anyway, so today is gonna be a pretty typical session for me. I don't have anything I'm training for or any goals or Aspirations, I guess and I probably should because sometimes I feel like I get a little bit lazy without it It's a very simple program for Exercises maybe five exercises This is why it's important to have a plan and have a coach, but it'll look something like this I'm gonna write on the on the drop board so you can see so it'll be a deadlift And so Chin And so you can't see this but is it just so I can refer back to it later into a floor press and Then I'm front squat and then I'll finish with like a hang So what I'll do is I'll do work up do some lighter weights work up to a set of five at about 80% Start super sitting that in with with the chins. I don't do a direct super set it's kind of like you know you do the deadlifts and then you're working on the The second lift which will be a pull-up and then working it start working in the floor press and all that Yeah, so fives and triples and then if I'm feeling good. I'll push up to a single And then that's it if I'm feeling really really good. I will also do A drop set after the single, you know, I'll just take half the weight off and just empty out the tank So to speak um But yeah, so that's what I'm doing I'm gonna use this truck board to log the weights and then we'll come back after the session and you can see My numbers for those that want to try and beat me Anyway, yeah, I'm gonna just sit this running so enjoy so that's just one of my sessions and Yeah, it was good So let's let's run through the numbers. I've got on the board here. Oh, sorry so What I do deadlifts got fives 180 for five hit 200 for triples to 20 for a triple which is good It's actually all the weight I have so I couldn't actually do any more than that I wasn't gonna do a drop set with deadlift because I had so many other things coming up and um, they really toast you so uh, I stopped their chains. This is kilos by the way all kilos so the 10 kilos for five 20 kilo weighted chains for five That's super neat a grip. So this way 30 tried for five and you got four so put fail there And then I have 40 kilos, which is actually pretty good for me I don't usually get up to those sort of numbers. So maybe it was you guys watching Hit three there and then I did drop set where I um Strip the weight off and then just to put away Floor press 80 for five hundred for five hundred and ten which which actually got really hard really fast So I don't know if I was it was a whole fatigue thing or the the rest was too short there But I just hit three and I did a drop set there and then the front squats at the end 105 125 I said I noticed a bit of a twinge twinge on my back there on the last fret But it felt alright, so I did 140 the first first one was good the second when I failed again Then the third rep I felt a little bit worse. So I did the three I mean, I know there's so much more weight in the body in the legs So I just stopped there, but you know, I just need to work on mobility and stuff and that number could go a lot High hangs 90 second hang Used to be up around two minutes, but haven't done it for a while. So anyway that Is me for another week and Yeah, that's a bit of an insight into how I train and what I do if you have questions about any of this stuff by the way, just just fire them through a Yeah, happy to answer them happy to help out wherever need be or if you got feedback Or if my form is terrible and you can see more from the camera then I then I can see then please let me know I know it's not the best and the mobility side of things I got a bit lazy in that since I'm not training or focus on performance as much anyway though I am going to go have a coach out and then have dinner I think we're having gluten-free pizza and I put some ginger beer that I've been brewing for some of that in the fridge And they'll be nice and cold for me after the show. So talk soon