derppp my shoulders just popped loose watching the back lever
Haha yeah they are pretty brutal. But I actually feel the most strain in my elbows… Shoulders tend to feel surprisingly good afterwards!
==============================================
PM
Warmups: 30 air squats
Squat:
60kg x 8
100kg x 3
120kg x 2
140kg x 1
150kg x 1 - felt heavy. This was just so the 130kg set wouldn’t be a shock in terms of weight.
130kg x 10 - 7.5kg PR but felt AWFUL
130kg x 1 - paused and form focus
Wow I could tell how fatigued I was here. My form was all over the place - I couldn’t find depth and was struggling to sit between my legs and stay upright AND I wasn’t finishing with my hips. Still, I got the ten reps I came for so can’t complain too much but this should have been much prettier and easier than it was!
Burpees:
50 as fast as possible
Time: 5:55
FML I suck so hard at these, this is an embarrassing time/score. They felt marginally easier than Tuesday though at least.
Notes:
Seriously looking forward to my weekend off - today was tough and required a tad more mental push than I’m used to - again I started getting really nervous a couple hours before my squat session.
BUT overall I am very happy - my first ever ten session week went very well with numerous PRs and lots of great training. As an experiment I deem it successful and am looking forward to the weeks and months to come!
In keeping with the melodramatic opening theme of this log, I really feel like this week has improved me as a person; designing and then completing this schedule isn’t much in the grand scheme of the universe but I’m proud of myself. I can tell that by continuing on this course I will only become a stronger and better person - both physically and mentally.
Video:
[quote]Jab1 wrote:
Thanks dude, glad to know they look okay - they felt really good. Just to clarify - by getting over the more more you mean my shoulders coming more forwards right? And what do you mean by finishing the first pull - I don’t know what the finish position looks like. suchanoob. [/quote]
This chart does a pretty good job of showing what I was going to attempt to explain.
Either place is fine by me! But I’ll add on fb anyway if das kule?
Besides your second rep, the squats looked fine dude! Good work. You should have seen me today, every rep on my main work sets was slower then your second LOL!
Yeah but you are completely insane. 
====================================
AM
Warmups: 20 air squats, some shoulder mobility
Squat Cleans:
20kg x 5 - hang
40kg x 5 - hang
60kg x 3
70kg x 3 - default PR from the floor lol
70kg x 3
70kg x 3
These felt pretty good. Don’t think I’ll go much heavier for a while and just consolidate form here.
OHS:
20kg x 5
Shoulders really not feeling it so stopped. Depth was good though.
Back lever - tuck
10s
10s
10s
10s
10s
10s
All these sets felt near enough as good as my best set last week. Improvement is improvement.
Notes:
Not a bad session. I actually don’t feel fully recovered from last week yet (fml) but in spite of that I felt pretty good in this session.
Video:
PM Benchin’
Warmups: dislocates and light weight swings. Dislocates felt AMAZING today.
Bench:
20kg x 18
60kg x 5
80kg x 3 - felt very explosive
90kg x 2
100kg x 2 / 110kg x 2 / 120kg x 2 - all of these felt pretty solid
100kg x 2 / 110kg x 2 / 120kg x 2 - Volume PR, again, solid even though I completely lost my upper back
100kg x 3 - last rep was paused
Upper back was having real difficulty staying tight today - definitely experiencing what Socrplyr09 told me about since I have added quite a lot of upper back work in lately. As a result my groove was slightly off but these still all felt good.
Incline Bench:
60kg x 2
80kg x 2
90kg x 1 - felt super light
100kg x 1 - 7.5kg PR! Easy! 2platelmao at last
90kg x 3 - 2rep PR!
70kg x 10
Fuarrr incline felt incredible today, really felt very activated after flat. Had at least 105 in me today but called it at 100 since that was a pretty big PR and an awesome milestone.
MetCon: 5 rounds as fast as possible of:
5 burpees
5 ring dips
Time: 4:42
Burpees felt so much better today and conditioning seems up in general. Didn’t go massively intense but this was still pretty challenging and I got a good sweat going. Just right really.
Notes:
By how I was feeling this morning I really wasn’t expecting much today - but it turned out pretty awesome. Once my upper back catches up to the extra volume I am hoping for good things with my flat bench. And incline just feels amazin’ right now. Great session.
One other thing - my dad fixed up the speakers in my gym. I swear having music in the same room as me got me adrenalised and wired like I’d just had an espresso. I’m used to very solitary training (just me, no music) and hardly ever drink coffee or caffeinated drinks - so seem to be very easily stimulated by other things. Very cool, but I should probably watch that so I don’t get overstimulated and fry myself.
Video:
Today’s workout brought to you by Jane’s Addiction:
Very solid pressing man! 2 plate incline is cool, I’m a way off it with my current sequencing (inclines 3rd) but they feel awesome to me (way better then flat benching, shoulders wise) so it will be cool milestone.
Thanks brother. You’ll be there before too you know it!
nice PR’s meng
Smooth looking benching, the incline PRs in particular look E-Z.
Thanks brothaz!
========================================
AM
Warmups: dislocates
Hang power snatch:
20kg x 10
30kg x 3
40kg x 3 / 40kg x 3 / 40kg x 3
Finally started feeling my lats engage on the last set. Started getting a pump!
Strict Press:
40kg x 3
50kg x 2
60kg x 1
70kg x 1 - easier than last week
Push Press:
72.5kg x 5 / 72.5kg x 5 - +2.5kg from last week
Felt pretty solid but my shoulders were noticeably tired.
Notes:
Not a bad morning sess.
PM
Warmup: 15 air squats
Rack Pulls:
60kg x 5
100kg x 4
120kg x 3
140kg x 2
160kg x 2 - double OH, just can’t seem to get that third rep!
170kg x 5
These just weren’t feeling right today so didn’t push it.
Front Squats:
60kg x 5
80kg x 3
100kg x 2 / 110kg x 2 / 120kg x 2 - pretty solid
100kg x 2 / 110kg x 2 / 120kg x 2 - Volume PR felt better than the first ramp
100kg x 2 - second rep long paused
Form actually felt really solid today.
Straight Back RDLs:
60kg x 10
60kg x 10
just stretching my hammies out a bit
Notes:
Absolutely shattered today, need an early night tonight! Kept dozing off at work. One of those days where I just had to plug through and get the work done - no theatrics or prettiness today (well, except I’m always pretty). Rack pulls felt crappy so I cut them short. Hands were feeling tired and sore as well. But front squats went well in spite of all that so I’m pleased.
Video:
No video, my camera ran out of battery. Soz.
Is this a log or a PR factory?
[quote]florelius wrote:
Is this a log or a PR factory?[/quote]
He sold his soul for PRs …
[quote]spar4tee wrote:
[quote]florelius wrote:
Is this a log or a PR factory?[/quote]
He sold his soul for PRs …[/quote]
Next you are going to tell me he kick ass at guitar too? 
[quote]florelius wrote:
[quote]spar4tee wrote:
[quote]florelius wrote:
Is this a log or a PR factory?[/quote]
He sold his soul for PRs …[/quote]
Next you are going to tell me he kick ass at guitar too? ;P[/quote]
well …
Heh, what can I say - me and Satan are good buddies.
Although I’m a singer not a guitarist. 
Nice front squatting buddy and I enjoyed the benching video.
Thanks Austin, glad you liked it. Moar vids tomorrow!
AM
Warmups: 20 dislocates
Speed Bench (first rep paused):
20kg x 15
40kg x 10
-work sets-
60kg x 3
70kg x 3 - one too many reps here
80kg x 1
60kg x 3
70kg x 2 - perfect
80kg x 1
Felt great. I really enjoy this session, just getting the chance to really throw some weight around, even if it’s light.
Double-clap Pushups (chest touching the ground each rep):
3
3
3
Felt very explosive today.
Notes:
Got a decent-ish night’s sleep and explosive work always wakes me up a bit. Good stuff.
PM
Warmups: dislocates, 20 with band, 20 with bar
Weighted Pullups:
10kg x 3
15kg x 2
20kg x 2 / 25kg x 2 / 30kg x 2
20kg x 2 / 25kg x 2 / 30kg x 2
20kg x 2 - second rep held at the top for 5s
Slowly feeling like I’m not shit at these any more.
Back Lever - Tuck
10s
10s
10s
10s
10s
10s
Easiest sets so far. Still painful but feeling much better.
Strict BB Curl:
30kg x 17 - dat pump
Strict Drag Curl:
30kg x 12
Kind of a drop-set from the regular BB curk
Notes:
Got the work in, pleased with how it went. Possibly feels like left elbow tendinitis is flaring up so need to keep a check on that since it’s been problematic in the past. Back levers feeling much better. And even though I don’t have as much between my legs (nomsayin’??!!!) on pullups the total weight when I include my bodyweight is the most ever so I can’t be too annoyed!
liked the pic