27/5/19
Deload day 1 in the books. Nothing too special.
Comp Bench 2 Sets @ 90kg
Pull Ups 2 Sets @ BW
Curls 2 Sets @ 12.5kg
Rear Delts 2 Sets @ 18
Excited to get back to some squats again tomorrow. Gonna keep planning for the future. Gonna take it relatively easy next block and let my body ease back into heavier squats and deads.
28/5/19
Squats again today. Felt heavy after having been away from the movement a while. Bit disappointed with being de trained.
Felt alright on my back if not entirely comfortable. Don’t think volume work / form break down is a good idea at this stage so might do low volume skwats and gradually increase the weight as I re acclimatise.
Comp Squat Sets x Reps
Back Raises 2 Sets
Split Squat 2 Sets @ 20kg
Leg Extension 1 Set
Leg Curls 2 Sets
Dem calves …nice !
When you get lean to compete in the calves only division
We should start a sexy calves club!
Show us ur calves
You’ve seen on em on IG before !!
https://www.instagram.com/p/BfDPcSXhhR9/?igshid=41cwddru14vc
29/5/19
Deload day 3 with some upper body. Back is a bit stiff today but I’m chalking it up to squats for the first time in a while.
Comp Bench 2 Sets @ 70kg
Dip 1 Set @ BW
DB Seal Row 2 Sets @ 20kg
DB Upright Row 1 Set @ 15kg
Curls 2 Sets @ 12.5kg
*eats Hungry Jacks. Blows up macros. Shrugs. Guess it’s a refeed day then.
No wonder there’s an obesity problem with all this cheap tasty high calorie food going around.
Ssshhh… food is good for the soul. Eat what you enjoy → feel better → lift better → more gainz. Simple as that
—-> Obesity —-> Heart Disease —> Death
Woah there, i didn’t say anything about reaching obesity lol
Too late
Hahaha 
31/5/19
Feeling out deadlifts again. Feels awkward to say the least. Movement feels foreign and plenty of inconsistency. I’m moving gingerly being careful of my back which doesn’t help but no pain at least. Still doesn’t feel like I’m using my glutes properly still.
Dunno about loading tolerance but probably not gonna hammer volume anytime soon.Also hook grip still pretty solid.
Not sure if I should train on a stiff bar or deadlift bar in the meantime. Maybe the more dynamic nature of the deadlift bar start is worse for my back and stiff bar teaches better tension and bracing at the start.
Hack Squat is feeling good on my back. Single leg variations are probably too challenging tbh. So gonna have some of that in the coming blocks to build up my lower body.
Tried out good mornings but they are pretty shitty. Little tension in the posterior chain just a little back soreness with every rep so I think not.
Forgot to try out block pulls but they might be an alternative. Gotta try em first
Sumo Deadlift 5x2 @ 100kg
Conventional Deadlift 2 Sets @ 60kg
SSB Good Morning 1 Set
Hack Squat 2 Sets
Hip Thrust 2 Sets
Nvm my thumbs have are sore now lol. At least my hook grip is still as solid as ever. A new trick in trying is to focus on locking in my thumb and middle finger first then the rest and it’s awesome
Salmon, rice+sushi seasoning and seaweed.
At what weight do you really feel the difference between the stiff bar and the deadlift bar?
I don’t get massive whip at my weights but I can definitely “feel” it. With calibrated plates I feel it at like 300-350ish. With big as bumper plates probably two plates.
