What, me being a spaz? It looks like a chubby shirtless middle aged guy beating themselves with a piece of rope. I’m pretty sure Google can help you out there.
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Think of the typos though
Special website for this there are.
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Upload the T-ransformation picture here too. This shitty picture had me cleaning down the only mirror in the house at midnight, and I hadn’t even gone and lifted yet. The things I do for you guys.
Yes, it’s a shit picture, I’ll be doing a proper one once gyms reopen and I can get a bit of continuity to them for sensible comparison.
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PM workout:
Press: 3 x 8 @ 40kg
Row: 3 x 8 @ 50kg
Giant set (3 rounds):
12 trap bar presses
12 x lateral raises
20 x band pull aparts
100 reps poundstone curls with Olympic dumbbell handle (~5kg)
Notes:
- Restarted SGSS partly because I forgot what I was meant to be doing and figured it was as good a time as any to restart it and use rows alongside press with the same rep scheme.
- Cut dips because it’s gone midnight and my fat ass shakes my dip station around enough to wake the neighbours up. Will probably add something similar tomorrow as part of conditioning.
- Will have to add weight to the curls next time, not quite sure how that will work.
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You overestimate yourself sir.
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Work for today:
4 x 5 dips
1 x dips to failure
Carry medley (10 runs, rest is the walk back):
100kg trap bar carry
24kg racked kb carry
Fuck it’s hot out there today. This was definitely a punch the clock session. Didn’t push hard, just got some work done.
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Work for today:
Press: 5 x 8 @ 40kg
Row: 5 x 8 @ 50kg
5kg plate raise: 100 reps
Banded rows: 100 reps
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Is that like 100 consecutive reps? Sounds like it could get painful.
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It is, yeah. I was short on time and it seemed like a way to get a worthwhile session in. Rows were too light, I quite liked the plate raises though. If I have to do it again, pull overs feel like a better option for back.
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Work for today:
Squats:
5 @ 70kg
5 @ 80kg
5 @ 90kg
5 @ 100kg
5 @ 110kg
1 @ 120kg
5 @ 125kg (video will be included later)
10 @ 110kg
5 @ 110kg
3 @ 110kg
2 @ 110kg
1 @ 110kg
12 @ 90kg
6 @ 90kg
3 @ 90kg
2 @ 90kg
1 @ 90kg
Notes:
- Topset felt shit, honestly. Grindy and all over the place. I’ll upload a video later to see what it looked like.
- Belt did not feel tight today, will have to tighten it I think. Felt like I was basically lifting beltless.
- Everything after the topset was done with roughly 20s rest, a la @T3hPwnishers Xeno’s squats workout. I think Xeno had a point, movement might be impossible. This was by way of a punishment workout more than anything, although also due to lack of time to set up my normal giant sets.
- Am also starting to experience some pain in my shins after heavy squat workouts: something to keep an eye on.
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Those Xeno’s are killer! Enjoy the DOMS, haha.
@T3hPwnisher I don’t really suffer from DoMs very often, and never badly from squatting. I chalk that up to drinking lots of water through the sets, the fact that I’ve back squatted with no real variation consistently for a while and not moving very much weight.
Watching the video, the speed doesn’t look as bad as it felt, but I can tell somethings off and I’m still fannying around between reps every time. I put that down partly to not feeling like I was bracing as normal, very much like I used to when I squatted beltless. I could definitely feel, and can definitely see a bit of a good morning squat creeping in there. I’ll adjust my belt for next session and see how that affects my next “big set”. If it doesn’t cut it, then an increase in lower back work seems like a good next step.
Helluva set dude. Definitely left it all out there.
Subpar days happen to all of us. The first rep seemed in poor control and dive bombed, yes fight me, Mark! 
The rest just lacked tightness.
By the speed of the last one, I am sure you have more in you! Next time will be even better.
Appreciated dude, it was actually just a half finished post while I had a kiddie “emergency” to deal with. I’ve edited it to what I was planning to write.
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Exactly my thoughts as well. I could feel it wasn’t right today and I was just bull heading my way through. I’m blaming the belt but it could be any number of things really. It’s still a 4 rep PR on a really bad day, so I’ll take that.
In other news: after a low calorie day yesterday, I’ve hit a new low of 196.2lbs today. Maybe less of a mystery why my belt didn’t feel as tight.
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I agree with @Koestrizer that first rep looked very rushed. Your bracing looked off at the end, your hips moved up but your torso gave in and you had to good morning the weight up.
Maybe time to start doing some tempo paused squats to really work in that brace. Something like 3 sec down and 1 sec pause.
Still a great effort and the sets and reps that followed looked awful. Well done
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Hell of a squat workout Mate.
I’ll give you a thought as well.
Bar must and will at heavy weight travel in a straight line over midfoot, at lower weight you can force it up in front or behind mid foot.
You have your bar placed high, and you try to squat low bar style, this makes the bar travel out in front of your foot, the only way to compensate is to let the torso travel back by pushing your ass back.
Your body would like the bar a little further back.
Try this: put the bar a little lower on you back.
Or sit more down in between you legs so it’s more High bar style.
The back off shit a’la Pwn that is something I will use at some point. Looks miserabel
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I will let all the form nazis do their thing and just say that you seem to have really upped your game with the squats over the past several weeks. Good stuff.
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