Back Squat 4x9 125kg - all i had time for before work today
egh, form felt off today. i always have the best squat seesions when i deadlift first, will start doing this again
Hi little buddy,
I just thought I would drop on and say hi. Good to see your training is doing well. That squat ladder sounds like death! How much time do you get in between sets?
My overhead press is slowly increasing aswell. I have incoorperated wall hand stand holds 2-3 times per week, and have found it has dramatically increased my shoulder stability and has improve my overhead pressing. I think you should give it a go.
Bird-style.
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hey Bird, i found 1 handed snatches worked the same too. the rest time between sets werent that long, i only allowed myself a minute most - i wanted a challenge
OHP 7x5 60kg - breezed through this
Dips 5x8 -not too difficult
calves, wrist extensors, tricep extensions, lat raises
prowler 15mins, 10x 40yrd sprints (going to work up to about 20)
Diet Update: oh woe is me. these past two weeks i have been needing to consume three whey shakes a day due to the fact im at work (driveway laying) from 8am to 6pm, and have not counted the carbs in the shakes. Bugger. i will repeat the primary 12 day phase from the 1st of october when these jobs have finished and i have time to eat three meals during the day. that said, i have lost 5kg off my average weight and developed extra size in the right places - who’d of thought a shit ton of meat, eggs and olive oil would work.
Pull
Hang cleans 7x5 67.5kg - easy
High pulls 5mins 30reps - easy
DB row 50kg 8x8 - easy
didnt do cardio - had to go buy gears of war 3!
Legs
Deadlift 85% 3x4 165kg - easy
Back Squat 70% 6x6 130kg - fun
Front squat 100rep Ladder 65kg - waste of time, felt like cardio
had to go to work, no time for cardio (and its raining, again)
Push
Push Press 7x5 65kg
1DB OHP 7x5 26kg - easy
Triceps, flyes
good fun today
today kinda sucked
Pull
Hang clean 8x4 72.5kg - bollocks, meant to do 77.5kg
High pulls 5mins 110kg x20
BTNPP 5x3 60kg
rows etc
Lower back was pretty tired today from work, so didnt go overboard and sabotarge deads and squats tomorrow
Nice new avatar!! Looking buff.
When I do my overhead press with dBs, I do 2 at the same time. Is there any advantage of doing one arm at a time?
Sounds like you have been working heaps lately? You will have to start looking in to your work-life balance.
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Looking tanked in the new Avi dude.
Cool stuff on the AD but sorry to hear you needed to redo the induction phase, its by far the worst part.
thanks guys- little sister bought me He-Man pyjamas, so i just had to pose.
TheBird - partly because its cool, but i also find i get better leverages by off-balancing the DB backwards slightly, giving some momentum at the start. its a better core workout too. i will try and get a vid of my form to demostrate how i do it. work-life balance is ok, just extra work on at the moment
David - it wasnt that bad really, the meat and eggs kept me full, although i did notice beer tasting awesome on the last day
Deadlifts 175kg 3x3, 180kg x3, 190kg x3
Back Squat 7x5 140kg - form felt real good tonight, getting real deep
Holy shit man, you don’t look like a Viking anymore!
lol 
Looking solid in the new avi man. Keep up the good work.
thanks SSC - needed to smarten up
OHP 8x4 65kg - whew, felt hard from the first set, did it though
Dips 5x3 15kg - form actually felt better weighted
Jump squats 5x3 65kg - warmed up with 2x15 regular sets, then did these. need to add weight though because the bar kept lifting off my back
Rear flyes 8x10
moved my lil sis into her student house in coventry yesterday with real bad DOMS from the ribs down, so sitting in the car all day has completely wrecked me - im just going to go but the rest of the A Song Of Ice And Fire series and train tomorrow
Lots aof awesome in here buddy, also thanks for the heads up on chaos and pain, I’ve enjoyed reading and he reminded me I haven’t BTN push pressed in forever, loving them now!
I think today’s set is well earned!
too true MAsteve - soreness i can work through, but that was something else!
have started using Tim Henriques set/rep scheme - because its badass using 80% rm+ and it takes less time than smolov Jr
HangClean+PushPress 65kg x2, 68kg x2, 75kg x2, 76.5kg x1 - easyish, fun, also heavy HC warmup
HangCleans 72.5kg x2, 76.5kg x2, 83kg x2
now the fun starts…
Complex of: 50kg x10 DB row, 83kg x1 power clean, 65kg x3 BTNPP - no rest between stations
did this 8 times before i needed to go at 8am. fucking good fun
Deads 165kg x2, 175kg x2, 185kg x2 - im pissed off with the crappy bars in this gym, ended up using one so bent and old there was no flex left in it - but plenty of knurling left, got bloody shins
Squats 145kg x2, 155kg x2, 165kg x2, 175kg x2
10x3 155kg
felt great to have a heavy bar on my back again - thanks tim henriques
Fat EZ curls 45kg 10x2 2x5 - more for grip than anything else, built my curl strength does suck
and Tim - the one with the Electric Wizard t-shirt, hi
Man that must of been a hard session, my names Matt not Tim! I was wearing a t shirt with the heaviest band in the world on it though, maybe the haze got to you haha.
Awesome log dude, good to see you can triple my shaky “pull for your life” single deadlift…
lol hey matt! sorry bout that, got tim on the mind, no homo…
THE POWER OF THE RIFT COMPELS ME
hang clean and press: 60kg x2, 65kg x2, 70kg x2/2/3 - was only meant to do 2
1 hand BB HangSnatch: 40kg 3x3, 45kg 3x1, 50kg x1 - super kewl
1hand DB ohp 26kg 6x6
Dips 15kg 4/3/3 - had to stop there, the left handle twisted under my hand! no injury- but close
Jump squat 90kg 5x3 - heavy enough to keep the bar on my back
I could tell todays training wasnt going to be great when i woke up with alcohol still on my breath, egh.
HangClean + PP 65kg x2, 72.5kg x2, 77.5kg x2, 80kg x2
Hang Clean (above+) 85kg x2
got important bits done
BTNPP 65kg x3
hang cleans, machine rows, facepulls