Deadlift 170kg 3x3/ 180kg 3x3/ 180kg x6 - felt good, exploded off the floor
squat 5x10 105/115/125/135/145kg - nearly passed out
calves, abs
OHP 50kg 3x3/60kg 3x3/ 70kg 3x3 - easy peasy
DB OHP - first alternating, then one handed: 20kg x10, 22.5kg x10, 24kg x8, 26kg x5, 28kg x3. good fun
triceps, calves, abz
Deadlift 180kg 3x3, 180kg 2x4, 180kg x6
squat 5x10 107/117/127/137/147.5kg - felt easier
calves/hams
(yesterday) Incline 70kg 3x3, 80kg 3x3, 80kg 2x5, 5x10 52.5kg - 62.5kg
triceps, abs, calves
(today) back training: rows, pullups, curls
Deadlifts 170kg 3x3, 180kg 3x3, 185kg 3x3
Back squat 5x10 110/120/130/140/150kg - hard
calves, pullups between sets
Sick DL’s man,
It’s great to have you back here 
i never left, hows your training?
OHP 60kg 3x3, 70kg 3x3, 70kg 2x4
DB alt/1 hand: 20kg 10/10, 22kg 10/10, 24kg 8/8, 26kg 6/5, 28kg 5/3
pullups 10x3 - full reps, contraction at top
back after holiday in cornwall - cream teas and beer every day - regain of lost bodyfat, oh well.
back onto leangains
Deads 180kg 3x3, 185kg 3x3, 185 x5 easy, 200kg x1
squats 4x10 112.kg/122.5kg/132.5kg/142.5kg, 152.5kg x8
absolutely fucking knackered after this
OHP 6x3, x4 70kg
DB 1hand ohp 28kg 3x3 30kg 3x3
pullups 8x3
rear delts
BTN push press 60kg 3x3, 65kg 3x3, 70kg 3x3
1hnd bb snatch 40kg 3x3, 45kg 3x3
farmers walk shrugs 55kg 3x20+ 20s hold
pullups 8x3
spent weekend reenacting, freaking knackered today
OHP 70kg 3x3, 2x4 1x4 (aiming for 5)
pullups 8x3
couldnt do anything else
this flu is finally buggering off
Deads 180kg 3x3, 185kg 3x3, 190kg x3, 200kg x1, 210kg - nearly, missed the lockout. i reckon my legs and grip have got 210kg+ in them but my lockout is poor
squats - triples 140kg to 170kg, then 3 singles at 180kg. can tell i havnt had a heavy bar on my back for a while.
will probs go again this eve
same day -
bench: worked up to 100kg 3x3, 105kg x2, 110kg x1 - i have lost what little grove i had on this, and arching was causing serious cramps
db rows 8x10 50kg, 1 hand snatches, floor press
ugh, been down with a stomach bug, crapping every half hour. coupled with seeing a few ‘holy shit im fat’ pics on facebook. darn depressing
OHP 60kg 3x3, 70kg, couldnt get 75kg up
1 DB 28kg 6x3, 30kg 3x3, 35kg x1
triceps, calves
pullups 8x3
played around with reverse-grip ohp
cack today
Deads 170kg 3x3, 180kg 3x3, 190kg 1x3 - literally couldnt do anymore
squats 140/150/155/160/162/165/167kg x3
will go back to 5/3/1 day layout. need a dedicated squat day and to work on dead lockout
OHP 50kg 3x3, 60kg 3x3, 70kg 3x3
bench 90kg 5x4
pullups, db rows, reverse ohp, curls
Must remember im trainging in a glycogen depleted state (leangains). it was working before i went on holiday
Hi caveBoy,
Good work. You lift some heavy ass weight. You mentioned that you feel fat in a few of your posts.
Do you do any cardio?
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Squat day
Back Box Squat 140kg 3x3, 150kg 3x3, 160kg 3x3
Front Box Squat 80kg 3x3, 90kg 3x3, 100kg 3x3
Goodmornings 60kg 4x10
calves
This was the best session i have had in a long while, absolutely brilliant.
Currently following leangains, training fasted with 40/50g of BCAA, 15g creatine and 10g beta aline comsumed between 6.30am and 1pm, then something like 3000cals 300g protein, 100g carbs and rest fat before 9pm
The Bird - yes i do fasted cardio - usually KBs on off days. i have been feeling fat recently because it seems i have either been away on holiday or ill since the begining of June. before that i was ‘sort of’ following leangains and making good progress. Back on it now, and i could be alot fatter if i ate as much dairy, wheat and booze as i did last year
Nice squats.
In what time do you want to overhead press 100kg? Is that standing overhead press?
I can stand overhead press 70 kg for 3, but Im aiming to get that up to about 80kg.
Hopefully before thr end of the year.
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