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Okā¦just for clarification when you say thick?
Lol. It was meant to be a compliment from a former scrawny guy.
Actually ā¦the pick i put up probably isnt far off at the momentā¦
Some dynamic warm up
Bench: (top set) 320 x 11 ā¦Broke two rules on this set.
1st went past my pre set cap
2nd broke my not missing a rep rule! Went for a 12th rep which I knew was going to be iffy and it stalled 3/4 up.
Incline Bench: (swiss bar) 30/3 @ 190 Total reps 35ā¦yeah pretty much blew that one out of the water
Lying Swiss Bar tri extensions: 35/3 @ 90 TR 34ā¦ stays the same next week
Band pull aparts ( doggy style) 4 x 35ā¦done between Bench sets
Hmmā¦thinking of adding in some type of Deload into the Bench set up at some point.
smart assā¦
But you have to admitā¦ I am good at it 
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Between Fatman and a zipped mouth cartoonā¦
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Wow bench is looking awesome. That must put you well over 400.
Thanksā¦But at the moment its the only lift worth a shit at the moment !!! 
From past experience , yeah pretty much . how much exactly? I cant say for certain since I honestly dont put allot of stock into max rep calculators or formulas. Probably wont know for certain until I actually take a true max which I dont plan on doing until this fall.
Some dynamic warm up stuff to knock off the rustā¦
4 inch block Deadlift: Did 15 total singles . Ok let me explain Ive decided to switch to a rest pause approach on my pulls . If I had ran it like a sane person it would have been just 3 x 5 @ SW. This way Im still getting in the actual work volume. So basically I would do 5 singles rest pause , do one rep step away for a few seconds re set up and pull again. After pulling 5 singles in that fashion take a small break and pull another 5 singles in rest pause fashion. Which i feel allows me to focus more on form along with not over fatiguing smaller muscles .
FUCK YOU ā¦ Im thinking outside the BOX
Also ive decided Im sticking with pulling off a 4 inch blocksā¦ For me its less taxing on my system and I can recover better from it and it allows me to pull heavier with more volume . I plan on pulling once a month off the floor with only 70% with the focus being on speed.
Bent rows: 20/3 @ SW TR 27ā¦For got to mention these are done Pendlay fashion
Power Shrugs: top set of 5 did 6 up the weight next session
Kettle Bell swings: 3 x 15
Band Crunches : 5 x 10
I am always confused by what this means.
Secret Weight?
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Some Weight
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Strong bench work brother ! even with all the broken rules !!
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Whatever works big guy.
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Ha! I was always confused as well, but assumed it was something seasoned lifters just knew
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Rest/Pause deadlifts sound cool.
Do you plan to keep the rest/pause the same, and increase weights? Or keep the weights the same and cut down the rests between āsinglesā?
Pretty Basic actuallyā¦Running a 4 week mesocycle and keeping it simple starting with higher volume and lower intensity and ramping up the intensity and lowering the volume of course as I progress through it. At the moment I am basing my intensity level off a training max. At the the start of the next cycle ill up the training max ( yes I admit I ripped off Wendler on that one) At the moment Im still tweaking a few things ,mostly being the volume which I am looking at the Prilepin`s Chart to fine tune a appropriate amount of volume.
But yeah I plan on using this Rest/pause approach along with pulling off of blocks 75% of the time.I havenāt timed yet the actual pause time between the individual singles. If I had to guess It was probably 15 seconds or maybe more maybe lessā¦no clue actually since my focus was really on setting up.
I guess you could say im defiantly not following the standard rules and Dogma,
I guess im a rebelā¦
Iām pretty clueless, so I could be wrong, but actually, "Dog"ma seems to be your thingā¦
ā¦ding, ding, PUN, ducks and runs away, fast!