How much do you weigh, how tall are you?
Not weighing less than those women would probably help your cause
5 foot 6 and like 135/136lbs atm
I mean i’ve never had an issue with that. My girlfriend actually weighs more than me (she’s got those damn Viking genetics!). I would have said “fuck weighing less than my girlfreind” but she would probably chuck a shoe at me
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holy shit you are strong
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(I don’t normally go in for the meme thing, but I couldn’t resist… Are you old enough to even recognize the reference?)
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Enjoyed it. Nice work this year
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Love me some Austin Powers!
Thanks but honestly think for an adult male 80kg is very very low 
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Full Body Day
Ok so I woke up this morning, checked my last post and considering this is the last workout pre de-load and there is no use following the usual program scheme I decided to push myself and try and match one of my PRs of the year in each lift.
Deadlifts: 1x9 with 132.5kg/292lb 
+ 3x1 with 140kg/309lbs
Squats: 1x3 with 127.5kg /281lbs + 3x1 with 120kg/264lbs
Bench: 1x4 with 72.5kg/160lbs (So close yet so far!) 
+ 3x1 with 75kg/165lbs
Rows: 1x10 with 60kg/ 132lbs. 1x8 with 65kg/143lbs + 1x6 with 70kg/154lbs
Incline bench: 2x5 with 50kg/110lbs + 2x5 with 45kg/99lbs
3x Lat pull down:
Notes
Super happy with the deadlift set of 132.5kg/292lb and the triple on squats. I guess having a set goal makes me better at pushing myself on these sets. Slightly annoyed at the bench set only getting 4 but 4 is better than 2!
Merry Xmas to everyone reading and can’t wait for the deload week to be over so I can start working towards my goals in January!
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Deload day 1
Squat : 65kg/143lb x 5 , 82.5kg/182lb x 5, 100kg/220lbs x5
Deadlift: 80kg/176lbs, 92.5kg/204 lb x 5 and 110kg/243lbs x 5
Bench: 40kg/88lb x5, 50kg/110lb x5, 57.5kg/127lb x5
Bent over rows: 3x8 with 60kg/132lbs
Flat DB press: 2x8 with 20kg/44lbs
DB shoulder press: 3x5 with 15kg/33lbs
Body weight Chin ups: 3x6
No notes required. Just a basic deload session. The weight is slightly heavier than previous deload where I would do 40%/50%/60% for 5, I decided to do 50%/ the weight I have to hit next week for 5x10 and a weight in between all for 5. Still light enough that I had to force myself home instead of doing more.
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Deload day 2
SSB Squat: 62.5kg/138b x 5 , 77.5kg/171lb x 5, 92.5kg/204lbs x5
Sumo Deadlift: 72.5kg/160lbs, 87.5kg/293lbs x 5 and 102.5kg/226lbs x 5
Incline Bench: 32.5kg/72lbs x5, 40kg/88lbs x5, 45kg/99lbs x5
Bent over rows: 3x8 with 60kg/132lbs
Incline DB press: 2x8 with 17.5kg/38lbs
DB shoulder press: 3x5 with 15kg/33lbs
Body weight Pull ups: 3x6
- Again nothing to report on. I feel like I am barely doing anything except eating which is a good sign and is highlighting that I am mentally prepared to get after it next week and physically recovering
- Will do some lower body mobility work twice today when I can. The high volume work for the squat has highlighted inefficiencies/ mobility issues which I have let get worse. It’s not an injury or anything major as I can obviously still squat but with hitting minimum 150 reps a week things have compounded to the point I feel something is not right.
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Deload day 3
Squat : 65kg/143lb x 5 , 82.5kg/182lb x 5, 100kg/220lbs x5
Deadlift: 80kg/176lbs, 92.5kg/204 lb x 5 and 110kg/243lbs x 5
Bench: 40kg/88lb x5, 50kg/110lb x5, 57.5kg/127lb x5
Bent over rows: 3x8 with 60kg/132lbs
Flat DB press: 2x8 with 20kg/44lbs
DB shoulder press: 3x5 with 15kg/33lbs
Body weight Chin ups: 3x6
Also did a bit of conditioning (light) while training my girlfriend at another gym.
Cannot wait for Monday to go hard again, however the volume on the fullbody day is daunting after doing so little.
On a recovery and just enjoyment standpoint today I am having home made bbq wings (tradition for new years eve). We got 2kg/ 4.4lbs of chicken wings which have been marinated for 48hours split between me and my mother (my gf hates wings) so I am looking at roughly 3lbs of wings today!!
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Full Body Day
Deadlifts: 5x10 with 110kg/243lbs
Squats: 5x10 with 100kg/220lb (Still not feeling great)
Bench: 5x8 with 57.5kg/127lb
Rows: 5x10 with 60kg/ 132lbs (Forearms had a weird pump so these were torture)
CGBP: 50kg/110lbs x6, 55kg/121lbs x5 and 60kg/132lbs x5
Weighted Chin ups: 2x4+ 1x5 with 10kg/22lbs weight
DB shoulder press: 3x10 with 15kg/33lbs
3x Heavy Prowler marches
NOTES
Nothing special just back to work. Today was tiring (not a surprise considering the volume) and apart from squats not feeling right everything went smoothly.
I am starting to think I am over thinking squats. When I close my eyes, unrack, walk the bar back and then open my eyes before squatting… Everything feels natural but when I think of making sure everything is sound it just feels weird 
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Light recovery conditioning day
100 Squats with bar
100 alternating body weight lunges
3 sets Abductor machine and Adductor machine
3 sets hamstring curls
10 Minute on the stepper and 10 minutes uphill weighted walk
So not a workout per say but my legs were fried from yesterday and wanted to get blood flowing to the major parts. Used the adductor/ Abductor machine as a weighted stretch to loosen things up.
Also had a horrible time at MMA yesterday. Was meant to have a double session but skipped the striking part due to my right Achilles/ calf area being ridiculously tight. Iced and massaged it as soon as I got home and it is slightly better now. This is the part of the body I feel like has messed with my squat!
Skipping MMA today as well and going to use the massage gun and Ice and also maybe stretch it out. Much rather skip sessions needlessly then injure myself and have to take long time off rehabing
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Upper body day
Incline bench: 5x10 with 45kg/99lbs (Last set was a MR)
Incline DB Press: 4x9 with 17.5kg/38lbs
Rows: 5x10 with 60kg/132lbs
DB Shoulder press: 5x10 with 12.5kg/27lbs
5x10-12 Lat pull down
4x10 Low Cable Row
3x3 scoop throws with 9kg/ 20lbs
4x2 Plyo push ups onto 24" Boxes
And finally 3 sets of Biceps and Triceps work
NOTES
So damn sore in the lower body I was grateful today was upper. Nothing much to comment on for this workout, went in and then went out as I am slightly pressed for time. Today is my mum’s boss’s funeral so my mum is not too good and I have to go with her so tried to get my workout done and manage to get home before she woke up.
Might up Kcals next week and if I do it will be by way of fatty red meat source or another fat/protein combination
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Lower body day
SSB Squats: 5x10 with 92.5kg/204lbs
Sumo Deads: 4x10 +1x12 with 102.5kg/226lbs
SSB Alternating Lunges: 4x5 each leg with 55kg/121lbs
RDL: 3x5 with 85kg/187lbs
Hip thrusts: 4x3 with 100kg/220lbs
6x sprints on the trueform runner
NOTES
- Squats felt GREAT today with my 4th set being probably the best set I’ve done on SSB to date. I stupidly only got 10 reps on the 5th set because I forgot it was the last MR one.
- Sumo felt good as well. I will probably add a bit more weight for next week
The Doms from Monday are still real in the lower body. I’ve been getting into eating organ meat for the last few days and I must say I really feel better energy wise and digestion wise so might make this a semi-permanent stable of the diet.
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Upper body day #2
Bench: 4x8 and 1x11 with with 57.5kg/127lbs
Additional benching: 1x1 with 70kg/165lbs,1x1 with 75kg/165lbs, 1x8 with 60kg/132lbs, 1x20 with 40kg/88lbs + 1x12 with 45kg/99lbs
Rows: 5x10 with 60kg/132lbs
DB press : 4x6 with 25kg/55lbs
DB Shoulder press: 5x10 with 12.5kg/27lbs
Weighted pull ups with 10kg/22lbs: 5,4,4,4,4
Single arm low row: 4x6
Low cable row: 2x10
Notes
So today went decent. Not too nervous about next week having to hit 5x10 with the weight on bench but not overly confident either (based on the 1rm). The set of 20 was surprisingly easy, I might do those more often and slowly add reps or aim to get 30 and then 40 and then maybe 50 with the same weight.
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My dude! It’s high-rep bench day—nice work.
Awesome!
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Lower body day #2
Deadlifts: 5x10 with 110kg/243lbs (Last one was a MR set) + 1x1 with 140kg/309lbs and 1x1 with 150kg/331lbs
Squats: 5x10 with 100kg/ 220lbs (Last one was a MR set), 1x1 with 110kg/243lbs, 1x1 with 120kg/264lbs and 1x20 with 62.5kg/138lbs (slightly over bodyweight)
Good mornings: 1x8 with 40kg/88lbs, 1x5 with 50kg/110lbs and 2x5 with 55kg/121lbs
Hack Squat: 1x5 with 110kg/243lbs , 2x3 with 140kg/309lbs and 1x1 with 150kg/331lbs
3x2 Box jumps onto a 30" box
3x3 seated box jumps onto a 24" box
4 sets of leg curls
NOTES
Today was an annoying day. I went to the gym later in the day and it the deadlift platform was taken so I had to deadlift in the open area which is not an issue but the part where I was, was slightly slanted so the bar kept rolling so the deadlifts felt weird. This was ok for the first few reps and also why the singles felt easy but for multiple reps it was a hassle!
Squats are starting to feel better and more natural. Might be over the hump! Not happy with no extra reps on the MR set but made up for that with the set of 20 reps. Again today the weight felt light for the 20 rep set, had no idea what weight to use so I though bodyweight would be a good start!
Anyhow no time to thin about todays workout considering I have 5x10 again Monday
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So went into the gym today to just do the Bench sets so I don’t have to do them tomorrow ( save time with tomorrow being high volume)
Bench: 5x10 with with 57.5kg/127lbs + 1x20 and 2x15 with 40kg/88lbs
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Full Body Day (which went off plan)
Deadlifts: 5x10 with 102.5kg/226lbs (These felt so good I should have known something was wrong! After unloading the bar I realised that I was suppose to do 112.5kg/248lbs 5x10 and I misloaded the bar. Maybe got confused with the having to hit 5x10 with 102.5kg/226lbs for squats) Anyways no way I was redoing 5x10 with the right weight so:
Additional deadlifts: 1x10 with 125kg/275lbs and 1x20 with 80kg/176lbs
Squats: 1x5 with 105kg/231lbs, 1x5 with 110kg/242lbs, 1x3 with 115kg/253lbs, 1x1 with 120kg/264lbs, 1x20 with 65kg/143lbs and 1x20 with 70kg/154lbs
Rows: 5x10 with 60kg/ 132lbs
CGBP: 50kg/110lbs x8, 60kg/132lbs x5 and 65kg/143lbs x3
DB shoulder press: 3x10 with 15kg/33lbs
NOTES
You have no idea how disappointed I was when I noticed the mistake on deadlifts, contemplated sticking to the plan and doing another 5 sets at the correct weight but decided screw it. I have to do 5x10 again Saturday so this is nothing big in the grand scheme of things.
The 2x20 reps on squat were done as super sets with the first 2 sets of rows and god damn that was a stupid move. The weight moved alright but my lungs were on fire. Skipped the prowler today because I was absolutely shattered.
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