I’m in for the log creepin
Glad to have you on board fr0!
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AM:
Warmups: dislocates, swings with little weights, bodyweight squats
Weighted Pullups:
10kg x 5
10kg x 6
10kg x 7
Was a bit sluggish this morning but these felt fine.
OHS:
20kg x 5
30kg x 5
40kg x 5 - feeling very solid at this point
50kg x 5
60kg x 5 - 3rep PR boom, feeling WAY more solid
60kg x 1 - paused in the hole
Feeling much better. My clean sucks though lol. Anyway, depth was better, less wobble and feeling much more confident with these.
Tucked back lever attempts on rings:
2s
2s
2s - finally figured out how to get my back flat
2s - best set
Worked on getting my back flat for once. When I hit it I FELT it. Amazing feeling in the lower back, very tough.
Video:
Nice lifts man!
Do you have set programming, or is it a bit of a mixed bag depending on the day?
Cheers dude! I have a rough schedule, but the reps/sets and specific assistance exercises I go by how I feel and how much time I have. So right now I always do bench on Monday, dead/FS on Tuesday, pullups on Wednesday, presses on Thursday and Squats on Friday. That basic strength work I usually always do on set days and I pick a variation of a lift and just ride it out till I get bored or stall.
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PM:
Warm ups: bodyweight squats
Squatz:
60kg x 8
100kg x 3
120kg x 3
130kg x 2
140kg x 1 - felt easy so decided to go heavy
150kg x 1
160kg x 1 - much easier than last time
165kg x 1 - 5kg PR! Good depth
170kg x 1 - 10kg PR!!! Fuck yeah
Bodyweight of 83.8kg. Double BW! Squats felt amazing. Viking roar ftw. My lower back was CRUSHED from those back levers this morning though and I really felt it working hard today. Next time I hit 170 I’ll get it a bit deeper but I am well happy with that.
Conditioning: 21/15/9 of:
Burpees
20kg KB swings
Time: 5.41
This was predictably horrible. My mate’s girlfriend destroyed me and did it in 3.43! (Although she didn’t do the pushup portion of the burpees.)
Notes:
Fuck yeah! Literally ten minutes before my workout I saw that Jake had posted his ridiculous new PR and changed my plans for the session - originally I was going to do mid rep/mid weight. But I saw his squat and thought “challenge accepted” and then quickly got MEGA nervous for my session. Luckily I had my best mate and his girlfriend to train with me and they both hit PRs too which helped pump me up. Squats felt amazin’ and the conditioning killed me. So close to four plates now!
Video:
Helluva squat dude!
Damn a double bw squat are fucking strong dude, congrats 
You smoked that squat man, can’t go much deeper than that. Congrats on the PR.
Love the laugh at the end. Great job.
OH LOOK AT THIS. Matched me stroke for stroke (trolol) looked pretty similar depth to mine on the 170kg… funny how we both smoked showed the 160kg… very similar strength levels. I suppose you win since you weigh like 4kg less… makes me want to run smolov again and get to 180kg+ asap ! (that’s obviously the plan either way though).
Oh yeah, awesome work.
BLLOOOORGGHHAAAGGRRGGGGHHGHGRRRRAAAA
dammit great job dude. now I gotta go bench 3 plates to mask my squat inadequacy.
LOL nice … keep working on that roar 
@Phlegms, thanks man, I’m still feeling it!
@Florelius, cheers bro.
@Austin, really appreciate it dude.
@Samoth, yeah I’ve noticed lately that I start laughing after a big PR but I didn’t expect my mate and his girl to join in too haha.
@Jake, couldn’t help matching your stroke, brah (some homo). We’re gonna be four-plate squat brothers in no time!
@Fro, haha yes mate love it. I think our bench is currently the same? Race? lol
@Spar, cheers brah you know it! The roar/scream is actually a deliberate technique - it helps to brace my abs on the way up. Or so I tell myself. 
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AM:
Hang cleans:
20kg x 5
40kg x 5
60kg x 3
70kg x 2
80kg x 2 - Rep PR messed up my catch on the second rep
80kg x 3 - Rep PR technique wasn’t great on third rep
80kg x 1 - just tech
60kg x 5 - nice
Finally started feeling the hip motion coming in for the second pull and the weights felt much lighter as a result. Still not consistent with it though.
OHS:
40kg x 3 - eurgh
40kg x 3 - somewhat better
Meh
Back lever - tuck test
20s - PR
Cool. According to coach Sommer this means I can now progress to the straight back tuck variation.
Back lever - Flat tuck test
8s - PR
Boy does this ever crush the lower back. Based off of this test I’ll be working with 3 - 4s sets.
Notes:
Good morning session. Cleans felt very solid despite some form issues. OHS sucked but whatevs.
This morning’s music:
[quote]Jab1 wrote:
@Spar, cheers brah you know it! The roar/scream is actually a deliberate technique - it helps to brace my abs on the way up. Or so I tell myself.
[/quote]
I know it was deliberate. I was just saying that … because I’ve heard better … from myself. … Come at me … bro. runs
VOIDH
But yours probably is better - you squat like over 9000lbs more than I do so it would have to be!
[quote]Jab1 wrote:
VOIDH
But yours probably is better - you squat like over 9000lbs more than I do so it would have to be![/quote]
LOL I may make a roar vid at some point.
DO EEETTT!!!
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PM: bench day
Warmups: shoulder dislocates with band and bar
Bench:
60kg x 15
70kg x 3
80kg x 3 - felt slow and heavy. wtf?
90kg x 2 - felt like total shit and nearly called the session here
100kg x 10 - 4rep PR!! Very glad I didn’t call it!
Damn I was not expecting that. Wanted 8, got 10. Very happy. FINALLY!
Pause bench:
100kg x 1 x 4s - easy
100kg x 1 x 8s - still easy.
Pleased with this, never really done paused benching before but am gonna start throwing it in.
Incline bench:
60kg x 6
70kg x 8
70kg x 8
Felt okay but I was pretty fatigued from flat.
Weighted ring dips:
BW+25kg x 8 - PR I think?
Not bad
Iron-cross partial:
10s x 1
Felt really strong on this for the first time.
Notes:
I went in to my PM session feeling like absolute death and considered just working up to a single with 100 and calling it a day. All my ramp-up sets felt slow and heavy and then suddenly when I had 100 in my hands something clicked and I felt AMAZING for the set and the two paused singles afterwards. Quickly started feeling crappy again after that - a bit strange but I’ll take the PR which is a pretty big milestone for me (been fiending for 100kgx10 for a long time now)!
Also, shoulders felt great. Amazin’. I think all the overhead work I’m doing is paying off.
Video:
Really, really solid benching. Colour me jelly!
Get some vids of your hang cleans up, would love to offer some form tips.
Don’t even think I’ve seen weighed ring dips before, cool stuff. Oh yeah, and there’s you being crazy far ahead of me on the bench. Nice PR. I found a 100kg single difficult after my main sets on Saturday… fml. I’ll keep working, sure it will click soon enough and I can make some real gains.
Shit, I definitely posted last night about yesterday’s workouts but I see now it never showed up! I’ll put that up later. Anyway just hit my morning session and now off to work. FML.
race to 315 bench?
YOU’RE ON. I think my next bench day is Sunday.
bench stroke looks solid. keep your knuckles up more though, and don’t be shy about using wraps.