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Yeah so lunges are useful. A good glute movement apparently but might need to try out some more stuff or go back to the drawing board for quads. Maybe some weighted step ups.
Ended up skipping today’s workout cos of sore glutes will smash it tomoz
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Gluts still sore but fuck it we are going Doherty’s Brunswick for Deads, Hams/Glutes and Upper Body
29/9/18
If I’m gonna be paying 10 bucks for a casual sesh it sure as hell is gonna be a sexy gym and they don’t come much sexier than Doherty’s Brunswick for some Deadlift, Glutes+Hams and Upper Body stuff with my mate / gym nemesis.
Conventional Deadlift 5 Sets @ 135kg
Sumo Technique Work Up to 180kg
Conventional feeling good glute soreness not affecting my ability to do the work. Cue of more forward knee travel in the start position is distributing the load evenly more as opposed to mostly on my back in the past.
Sumo wise the only thing that needs sorting is what my head position should be doing.
All according to plan and on track.
#YearOfThePig
Shrugs 5 Sets
Ham Curls 4 Sets
Back Raises 4 Sets
Good Morning 3 Sets
Chest Supported Row 4 Sets
Having never trained hammies in the past I’m expecting good things from being consistent with accessories. Gotta get those leg biceps.
Bench Press Rehabby to 80kg
Overhead Press 3 Sets, Rep PR 60kg x9
Machine Curls 5 Sets
Lateral Raises 4 Sets
Rear Delts 4 Sets
Channeled my inner Larry Wheels and got a rep PR on OHP with 60kg x 9 with a few in the tank ez. Obligatory most muscular post set. Unfortunately no vid
Bench feeling good. Rehab back continues. In the meantime my gym nemesis is also coming back and muscle memory is kicking in hard and he is catching me. Better stop taking him to the gym with me.
Great fucking workout great fucking pump. I’ve been lifting for a while but it never gets old. I love this shit
Deadlifts are in a good place. Bench will be in a good place once I recover from injury. Just need to sort out squats
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Fuck yeah
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Uaaaargh the pump (Austrian Accent)
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Would like to be consistent with pull ups again too. I’ve checked the “do consistently “ box for accessories and curls but I’d like to keep pull ups in the mix. They might not be that good for Powerlifting but I’d like to keep my lats widish
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I’ll take that 
Glad to see the king of gym sexy is back and feeling a groove
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30/9/18
Quick squats and bench rehab today.
Bench rehab up to Double at 100kg
Incline DB Bench 3 Sets
Bench rehab going but not quite there yet. Had hoped that a week would be sufficient but looks like it needs a bit more time.
Worked up to a double at 100kg. It felt heavy in the hands, not unexpected given I’ve had some time away from heavy weight, but moved fast. Minor discomfort
Looking to start going heavier and building back up volume this coming week.
Squats 14 Reps Total @ 140kg
Still working on squats technique wise and choosing some good quad accessories. Im not sure why exactly especially because squats have been shit the past few weeks but I’m optimistic about the future
Tried out setting my back without having my feet squared under the bar. Feels good in terms of getting back tight
Gonna play with my stance a bit too.
Issue is that out the hole either my butt shoots back and up or my back dips forward a bit like a mini good morning so that makes the bar path all wonky.
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Feels good man
1/10/18
Bench 3x2 @ 100kg
Rehab continues. Moving heavier weights now. Just have to be patient now.
Squat Technique Work maybe 20 Total Reps
Squat coming together. Feeling tight. Not all there yet but looking good. Narrow stance with oly shoes working well. Still getting that mini good morning going and working on hitting depth. Playing with breathing and bracing too.
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Squats looks good Hamster. Really good.
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Yeah. It’s taken a while but I think everything is slowly falling into place. Maybe your positive mindset is rubbing off on me
2/9/18
Bench 12 Total Reps @ 100kg
Incline DBs 4 Sets
Squat Technique Work
Quad Accessories
Bench rehab ongoing. Bit annoying but if I can just go hard on lower body I’ll stay sane.
Squats technique coming together finally so time to just do work. Tried out some accessories couple of different leg press machines in the gym and they seem good for some single leg stuff. Decent quad extension machine too so I guess I’m all set for squats.
Keen for upcoming training in squats and deads while I wait on bench to be ok.
YearOfThePig
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If you’re not fucked up by these, then you’ll reap good gainz later.
Work on them squats and deads and you’ll be a big hamster
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I can still move weight well but still not 100% yet. Definitely not ready to go hard again and make all kinds of gains.
Will maintain at current levels best I can. But I’m hungry for those gains.
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reap gainz from squats and DL
Maintain bench for a while, focus on the other two.
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3/10/18
Bench Rehab
Conventional Deadlift 8x6 @ 140kg
Pretty easy conventional work. Moving fast technique feeling good. Hit 6-8 reps but bad at counting so will call it sets of 6.
Shrugs 6 Sets
Hamstring Curls 5 Sets
Back Raises 5 Sets
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4/10/18
Upper body day with some mates.
Bench 15 Reps Total @ 100kg
Incline DB Bench 4 Sets
Comp bench still not there yet. Injuries suck but it could be worse I guess. A bit frustrated today because my mates were going ham on bench.
Good incline DB bench sesh though. Hit 35x20 for a big PR and moved up to the 37.5s for 12,10,10,10. I think 12x reps is a PR too like lifetime but not sure.
Cable Rows 10 Sets
Face Pulls 4 Sets
Curls 4 Sets
Raises 4 Sets
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