Thursday work out:
Pause squats: 3 @ 140,150,160,170,180,170,160,150kg
NG pull-ups: 4x5 @ BW
10 @ BW
Accessory:
Incline chest press machine, face pulls and
Lateral raises + dumbbell curls drop sets.
Notes:
Was an interesting work out, wasn’t planning on squatting 180kg but everything leading up to it felt to easy and to be honest and so did it.
I pushed the weight on the incline press but most other accessories weren’t as high.
Wish I could say this !!
Haha it that translates to having a fat arse, most people are still surprised when I squat more than 2 plates.
180 kg on the back is a lot of weight Painter, doing 3 reps and saying it’s easy is really hard for me to understand.
Haha, go the squats!
Hey @mortdk I honestly think my bracing has improved.
I feel that instead of fighting against a heavy weight on my back like before, I now have complete control or as @I_Luc says
lol
4 plates is in the fun zone for reps
Sunday work out:
Front squats: 5 @ 80,90,100kg
10 @ 110kg
Pause front squats: 5 @ 100,100kg
AMRAP front squats: 15 @ 100kg
RDLs: 5 @ 140,150,160kg
10 @ 170kg
Dips: 20 @ BW
3x12 @ 2 chains (guestimate anywhere between 10 - 20kg)
Notes:
Interesting work out, went a bit overboard with the front squats but I feel so weak at it compared to my back squat.
I also decided to see how far I’d go double overhand on RDLs manged to work with 150kg, couldn’t complete a full set with 160kg unfortunately (only got 1.5)
Did a @simo74 and went back through some old training data. Found an old piece of paper about how I considered a 127kg squat the goal to aim for (1.50 BW) guess I forgot to stop lol
Also physique update (failed attempt at flexing quads lol)
Quality Painter great session
Those crazy weights you strong guys can handle is very impressive.
Wednesday work out:
NG pull-ups: 4x5 @ BW
10 @ BW
Dips: 10 @ BW,+5,+10+20+25+30kg
15 @ BW
Good mornings: 10 @ 60,80,100,100kg
BOR /ss goblet squats: 3x10 @ 100kg /ss 3x20 @ 37.5kg
Accessory:
Face pulls.
Notes:
Row and goblet squat combo killed me.
I’m going to try and move gym days to Wednesday,Friday and Sunday so I can leave Tuesdays free for beer… um I mean touch football.
I’m also going to finish the rest of my sleeve tattoo (first appointment is Saturday) so I’m going to have to adjust my workouts to suit.
Because its going come over the shoulder I’m thinking of dropping squats (back and front) in favour of heavy sled work, trap bar dead’s and goblet squats.
Friday work out:
Pause squats: 3 @ 140,150,160,170,180,170,160,150kg
NG pull-ups: 4x5 @ BW
10 @ BW
Accessory:
Incline chest press machine, lateral raises and face pulls.
Notes:
Knees and lower back weren’t feeling flash after work but everything moved well, tattoo tomorrow.
Will start alternative work out next session.
New song for the playlist
Sunday work out: alternative # 1
Trap bar DL: 5 @ 140,160,180,200,220kg
20 @ 140kg
NG pull-ups: 4x5 @ BW
10 @ BW
Dips: 3x15 @ BW
Accessory:
Face pulls
Notes:
Took it easy tonight and tried to not push anything too hard.
First time using the trap bar, 60 to 120kg felt a bit weird but after that I think I settled into a grove.
First time in s long time not using elbow sleeves, all felt pretty good though.
Getting down to the gym also helped with my mental health too.
I read this,
then I read this
I wish I could say 220 x 5 was taking it easy !! lol
Lol I was surprised too.
Wednesday work out:
Dips: 15 @ 10,20kg
10 @ 30kg
20 @ BW
NG pull-ups: 4x5 @ BW
10 @ BW
Accessory:
Face pulls and reverse sled drags.
Notes:
Was on jackhammer duty today, bit knackered so took it nice and easy.
Reverse sled work suprisingly annihilated my quads though while leaving me out of breath (I probably used a bit much weight)
Friday work out:
Pause squats: 3 @ 140,150,160,170,170,170kg
NG pull-ups: 4x5 @ BW
10 @ BW
BOR: 4x10 @ 100kg
Accessory:
Incline chest press machine, lateral raises, face pulls and cable curls.
Notes:
Workouts have been going pretty smooth lately, tattoos healing well, next appointment this coming Friday.
Tuesday work out:
SSB squats: 10 @ 72,92,112,132,152kg
NG pull-ups ss/push ups: 4x5 @ BW / 4x30 @ BW
Notes:
Due to my poor time management skills, I’m going to try and fit 3 work outs in over the next few days.
Wednesday work out:
Snatch grip DLs: 10 @ 110,130,150kg
Log press: 10 @ 40,50,55,60,65kg
NG pull-ups: 5x5 @ BW
Accessory:
Face pulls
Notes:
Was a quick one today only took about 30 minutes.
Lifts moved well, felt like everything moved super fast and smooth.
Doms aren’t to bad but everything has doms and seems to be ready for a pump (even the and abs feeling it…yeah what abs lol)
Pump those abs big boy!!
That’s what she said 
