Squat day, decided no assistance today, just couldn’t be assed. Videoed my last squat, I do this from time to time just to check form etc,
Squats, warmup, then
140kg x5
160kg x3
180kg x1
190kg x1
200kg x1
The 200 felt high, and it was, but ah well. Few inches always makes a difference
Good job big man! Its great to see somebody way stronger and more experienced than yourself doing similar things. Keep pushing hard mate
Thanks mate 
Walked 3km last night.
Walked 4km this morning, will walk 3 more tonight, need new shoes I reckon.
OH Press
Warmup, then
47.5kg x5
55kg x3
60kg x8 PR for me, always sucked at pressing, but at least it’s improving
Behind Neck Press
40kg x12x12x12x12
BB Shrugs
120kg x12x12x12x12
Rear Delt Raise
10kg x10x10x10x10
Side Lateral Raise
10kg x10x10x10x10
Close Fat Grip BB Curls
22.5 x12x12x12x12
DB Hammer Curls
10kg x12x12x12x12 slow and focussed
DB Preachers
10kg x12x12x12x12 20 seconds rest, ouch!
Got a slight strain down near my balls, so no squats or deads for a week or so, grrr!.
Ah well, no excuse to be a pussy!
Weighed in at 103kg this morning, hmm. Went for a 3km walk, did 3 km yesterday morning at about 4:30am, couldn’t bloody sleep
Chins
BW x10
+5kg x8
+10kg x5
+20kg x3
V-Bar Rows
100kg x12
90kg x12
80kg x12 x12
Inverted Row
BW x12x12x12x12
Band Face Pulls
X20x20x20x20 hold at full stretch, Fark me!
Landmine Russian Twist
25kg x20x20x20x20
Band Pull Aparts x20x20x20x20x20 in between other shit.
strong
@bonoboschimp thanks mate.
Shit load of walking yesterday, but a heap of drinking too, was walking home from a mates house after sinking a few when we dropped into the local pub for a few more, oops, self inflicted virus today,.
Bench, chest feels good again, slightest of a tickle, so just required sets and reps.
Warmup, then
85kg x5
100kg x3
110kg x1
Close Grip Bench
70kg x10x10x10x10
Dips
BW x12x12x12x12
Decline Tri Extension
10kg x10
15kg x10 x10
10kg x10
Band Pulldowns
2 bands x 20x20x20x20
Pullaparts x 100 all up
Ab fluff to finish off
Bloody flat out this week, sore groin, longer than usual days and feeling tired as fuck, haven’t lifted since Sunday, haven’t even walked.
Well Friday is here, fuck yes!!!
OH Press
warmup, then
45kg x5
52.5kg x5
60kg x5
Behind Neck Press
45kg x12x12x12x12
BB Shrugs
120kg x10x10x10x10
Side Lateral
10kg x10x10x10x10
Close Fat Grip BB Curls
20kg x10x10x10x10
Hammer Curls
10kg x12x12x12x12
DB Preachers
10kgx10x10x10x10 20 seconds rest
Heap of band pullaparts mixed in. I must say that my shoulders are feeling bloody good since doing these
Glad to see ya back lifting!
Thanks mate,
So, 531 without the deads, haha, just a bunch of fluff then hey. Althouh it allows me to bump up the Chins and rows a bit more. Hopefully I’ll be able to add in squats on Monday, it’s a day off, long weekend, woo hoo!!!
Chins
BW x10
+5kg x8
+10kg x6
+20kg x5 rest pause
V-Bar Rows
100kg x12
90kg x12
80kg x12x12
Inverted Rows
BW x12x12x12x12
Band Face Pulls
X10x10x10x10x10 slow, stretch and hold
Band Pullaparts x100 throughout
Landmine Russian Twist
30kg x20x20x20x20
Walked 3km this morning, did yesterday morning and arvo, will crank out another 3 tonight when it’s a bit cooler, bring on winter!!!
Bench
warmup, then
80kg x5
90kg x5
100kg x5
Close Grip Bench
70kg x12x12x12x12
Dips
+20kg x10
+10kg x10
+5kg x10
did these with about 10 second break, just enough to swap plates, and fuck me, it was tough on the last light set.
Decline DB Tri Extension
15kg x10x10x10x10
Band Tri Pulldown
2 bands x 12x12x12x12 slow, hold and squeeze at the bottom
100 band pullaparts throughout
Finished with some ab fluff
Hmm, so squat day with no squats 
Ah well, better to play it safe than to rip myself down near my nuts and ass. Might go this next couple of weeks without squats and deads just to be safe, man it farkin sucks!
Walked 3km last night, and this morning, public holiday here today so it was nice and quiet. It’s funny walking past the local gym in the morning with all the people on treadmills, for fuck sake, get some fresh air peoples!!!
Went down to the local Port this morning so the little fella could look for wrestling stuff at the market, ended up at a pancake place, yum, had the German feast, kranski with bacon and a few gluten free pancakes (am allergic to wheat, not a hippie) with icecream and syrup, plus and iced coffee!!!
Pretty much a day of fluff without squats!!!
Bulgarian Split Squat
BW x10
10kg x10
20kg x10
40kg x10
20kg x10
10kg x10
so light but ouch!!!
Standing BB Calf Raise
100kg x20x20x20x20
all slow and pause at top, bloody ouch!!!
Hypertension
+10kg x12x12x12x12
Band pullaparts x100 throughout
Ab fluff
Didn’t feel like it today, spent the day sitting at a boring ass conference, yawn!!! Made me bloody tired, felt better as soon as I picked up a barbell though.
OH Press
warmup, then
50kg x3
55kg x3
62.5kg x3 felt heavier than it should today
Behind Neck Press
45kg x12x12x12x12
Standing BB Shrugs
120kg x12x12x12x12
Side Lateral
10kg x10x10x10x10
Close Fat Grip BB Curls
20kg x10x10x10x10
DB Hammer Curls
12.5kg x10x10x10x10
Reverse Grip plate curl (something different)
20kg x10x10x10x10
Band pullaparts x heaps
Finally good to be back deadlifting, nothing too much today, will test the waters for a few weeks.
Had a shitty sleep last night and feel rough today, wanted to get the dead session in last night, but felt absolutely trashed after work.
Have been walking 3km most mornings before work, and in the arvo too, weighed in at 101kg in my jocks this morning .
Banged out a 3km walk this morning, was weirdly bloody warm.
Rise Against and Shadows Fall playing for motivation this arvo!!!
Deads
warmup, then
150kg x3
160kg x3
180kg x3 all felt easy and tight
Neutral Grip Chins
BW x5x5x5x5
V-Bar Row
80kg x12x12x12x12
Inverted Row
BW x10x10x10x10 have been playing with hand placement with these.
Band Face Pulls x10x10x10x10 slow and stretch
Band pullaparts throughout x100
Standing Landmine Russian Twist
30kg x20x20x20x20
3km walk this morning, was windy as fuck, noone else around which is good.
Bench,
warmup, then
82.5kg x3
95kg x3
110kg x3 paused, felt tight and good.
Close Grip Bench
72.5kg x10x10x10x10
Dips
BW x10x10x10x10
Bloody happy to be dipping so regularly again, usually my shoulder/trap area gives me issues after, but for weeks, no pain, no issues, I’m wondering if it’s the magical band pullaparts.
Decline DB Tri Extension
12.5kg x12x12x12x12 one hand to the other, no rest, ouch!
Band Pulldowns
2 bands x12x12x12x12 pause and stretch
Band pullaparts throughout x100
Some ab stuff at the end
Haven’t squatted in a few weeks due to a niggling injury, easy one today to ease back into it.
Squats
bar x10
60kg x5
100kg x3
120kg x3
140kg x3
160kg x3
Standing BB Calf Raise
160kg x20
140kg x20
100kg x20x20
Bulgarian Split Squats
20kg x10
10kg x10
BW x10
and that’s it for today, no hypers or anything else, have some chesty thing and feel flat as shit, so fuck it. Will walk later.
Everything feeling heavier than it should today, hmm, probably due to the shithouse sleep I had last night!!!
OH Press
warmup,
50kg x5
60kg x3
65kg x1
Behind Neck Press
45kg x12x12x12x12
Standing BB Shrugs
140kg x12x12
120kg x12
100kg x12
Close Fat Grip BB Curls
20kg x10x10x10x10 slow and squeeze
DB Hammer Curls
12.5 x10x10x10x10
Dude you have been having shorty workouts seems for awhile. You ok?
Diet good? Stress ok? Sleep? Health?
Just checking in with ya because something just seems off… mind my own business. Yeah I know. But I want to see you crushing workouts again, and grinding with passion.
Yeah the last couple have been shortish, have been flat out at work, long days, and been fighting off some chesty thing. All is well.