Hey Hamster happy belated birthday
Hope your back will be good within a short period of time.
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20/8/19
Long day today between placement, tutoring and the gym out at 7 and in at 9:30. Wouldn’t have gone to the gym if it was one of the big benching days but a bit of maintenance work isn’t too bad even when tired.
Was curious about how much calories are burned thinking because placement wasn’t really physical but my brain was working the whole time.
Chest Supported Row 3 Sets @ 3 plates
Shrugs 3 Sets @ 37.5kg
Pull Ups 3 Sets @ BW
Thats a hella lotta chest volume there piggy. damn.
Seeing good growth / strength gains now you are an alway skips legs day chest brah?
It looked kinda scary on paper but my performance hasn’t tanked yet so will keep on. Little bit thiccer coming off last training block and will get bigger this one too probs even if main goal is bench more
Was being vigilant on pressing performance this week coming off the first big week of volume of the program. No performance drop suggesting too much training to recover from but no big jump either. Work capacity is definitely up from last week though took much less rest this time around. Will give it another week and see how I respond and my recovery/performance goes.
Bench @ up to 90kg
Overhead Press @ up to 60kg
Flat DB @ 27.5kg
Incline DB @ 25-27.5kg
Weighted Dips BW+15kg
Skull Crushers +20kg
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That’s a crazy amount of volume there, 23 sets of pressing plus 10 sets for triceps. That’s more than double what I do in a week.
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Pig’s turned into a gym bro now. Bench is life…still no update on the back
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Hey mate what does up to mean, is that just you top set or are you saying that this week you increased the weight. ??
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I know lol. What other indicators of too much work is there to look out for? I feel pretty good, performance hasn’t tanked etc.
Top set. Since the program allows for auto regulating I might bump the weight on the last set or two
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Surgical removal
Lol. Seriously though, any luck yet?
Not really. TBH not really applying myself to the cause. Am happy enough to just cruise along right now because I’m busy IRL and other excuses etc.
We just got one of these or something similar (BOOTY BUILDER lettering is the same)
I’m definitely looking forward to becoming a bikini competitor
It looks intimidating tbh. Am I athletic or functional or bikini enough to be using this?
Well, seeing as you aren’t training your lower body at all you should be able to handle more bench volume so it’s hard to say what is really appropriate. But if you are training hard and not seeing progress then it’s likely too much, and also if you start to get joint issues.
At one time I was doing stupid amounts of volume, particularly for bench, I was benching 3 days a week and doing a total of about 30 work sets a week (still less than you). I had bad days here and there but overall I was making progress, the problem was that things started to hurt and only got worse. Elbows, wrists, AC joint, and probably a few other things.
Another thing to consider is that there is an upper limit to how much volume you can actually benefit from in a single session. James Krieger (one of Israetel’s friends) did some sort of metanalysis and concluded that hypertrophic stimulus peaks around 8-10 hard sets per workout.
Thanks. I’ll go for another week and see how things go. Can always drop Sets/exercises if it seems like too much.
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Pretty busy period right now. Not gonna be logging much but still lifting and working on my back pain. Have reached the chapter in Dr Stuart McGills book on self assessment so will hopefully come out with something.
Ruled out SIJ being the source yesterday. Suspected it because some symptoms were in that area. Ran a battery of diagnostic tests with all negative. So it’s probs a no
Training lower body again to some extent. McGill says bio mechanically good quality movement that challenges capability and capacities without being painful is the way so I’ll start by moving with just the bar (which I think I can) and go from there
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Damn dude sorry to hear the back is still giving you issues 
have you noticed any improvement at all?
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hey piggy I’m sure you have given details before, but remind me what did you actually do to your back ? Do you have a diagnosis from a medical professional ? It seems like it has been a long time ?
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