Chin ups could be pretty fun if they were done in the layer fashion
You’re not wrong! The imagination goes crazy thinking of all the possibilities, I’m sure you are well aware of that feeling!
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Oh yeah, I’m very aware of that feeling!
It’s cool to train with limited equipment or in a way that limits you to a certain amount or type of exercises, like the layer system limits you to variations of one exercise for the day. Those limitations really light up the imagination.
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What?! You mean you have to work hard to make gains… I ain’t about that life.
Seriously though man some solid work going on, keep at it
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You have obviously had to work hard and continue to do so. I definitely draw inspiration and motivation from you stronger guys.
It is hard work this program but I already feel swole, I have a good amount of DOMS going on and I’m not feeling the cold lately. All those signs are telling me that there will be gains coming shortly!
Cheers mate!
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…maybe one day (when I’m much stronger) you can be inspired by a chick that’s stronger too 
haha! Your doing good Mr. Irishman! 
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With your determined attitude, I’m sure it won’t be long 
Why thank ya ma’am :tips hat:
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HAHA! Thank you 
Tuesday 22nd May
Incline Press Day
Leg Press Calf Raises
120kg 2x15
Hanging Leg Raises 2x15
Incline Bench Press
Layer 1 - Isometric Press
4 sets 6 sec against unracking pin
Layer 2 - 2RM
30kg x 2
35kg x 2
40kg x 2
45kg x 2
50kg x 2
Layer 3 - Cluster Reps
45kg 3x4
Layer 4 - 5sec Eccentric
35kg 3x8
Layer 5 - Constant tension
25kg x 2
So I did this with a really high incline, probably more Overhead Press than Incline Bench. The reason is my shoulders feel awkward on a normal (45) incline. My shoulders also don’t like heavy barbells overhead but (un)lucky for me I’m really weak on the OH Press at the moment. Shouldn’t take long to build it back up.
The Clusters were tough. Only managed 4 reps each but the slow eccentric was pretty easy. I think this is because I naturally lower my OH Press pretty slow, about 3 seconds.
It was a pretty easy session for the nervous system. Didn’t sweat at all and felt fine all day. Bit of a contrast to the bench and squats!
Tomorrow I’m going to go in and do the optional lat day. I like @danteism idea of clusters for chins so I may just do that!
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I once did mixed grip pull ups fir 8 sets of 8 per side with 30s rest intervals, that was pretty tough, although they weren’t exactly cluster sets
Wednesday 23rd May
Lat Day
Lateral Raises
7kg 2x14
Ab Roll-out
2x10
Chin-ups
Layer 1 - Isometric Pull
4 sets 6 sec against 120kg
Layer 2 - 2RM
80kg x 2
82.5kg x 2
85kg x 2
87.5kg x 2
90kg x 2
95kg x 2
Layer 3 - Cluster Reps
85kg 3x6
Layer 4 - 5sec Eccentric
65kg 3x8
Layer 5 - Constant tension
Horizontal Cable Rows Lv 7 x 2
All weights include bodyweight which was 79.0kg (rounded to 80kg). The 65kg was a guess while using the assisted weights. The goal is to build my 2RM up so I can do the eccentric Layer with my bodyweight.
Really enjoyed that session and got to use my dip belt which was really cool.
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Friday 25th May
High Pull Day
Leg Press Calf Raises
120kg 2x15
Lateral Raises
7kg 2x15
Snatch Grip High Pull
(Forgot Layer 1)
Layer 2 - 2RM
20kg x 6
30kg x 6
40kg x 2
50kg x 2
60kg x 2
65kg x 2
Layer 3 - Cluster Reps
60kg 3x6
Karowski Rows
Layer 4 - 5sec Eccentric
45kg 3x7
Layer 5 - Constant tension
32.5kg x 2
Felt really cool trying 2 new movements! A bonus is that they where all PRs!
The SGHP went really quite well. I have a knack of being able to pick stuff up pretty quickly and this was no different. Did a few more a low weights than recommended but felt comfortable upping the weight. Karowski Rows are pretty cool too! They gave me a good pump and also gave my grip a bit of TuT as well.
Already feel soreness in the traps so I’m hoping to see good things out of this. The last session for week one is tomorrow. Preacher Curls! Yup, a whole workout dedicated to my biceps just call me Irishbro from now on!
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Told you high pulls would decapitate your traps
Are you doing some sort of delt/ab/calf prioritization or are those movements there only for maintenance purposes?
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I really feel like a massage actually. It’s been 6+ months since I’ve had one. When I was deadlifting and doing Zerchers I would get one every fortnight or so just to loosen up the upper back and get some blood flowing. I may have to see my Asian friend on the weekend!
LMAO got to have them to maintain them! I’ve got the exercises there just to make me feel better really. I feel like I’m always neglecting those muscle groups so this is my way of sharing my limited time with them. Pathetic I know
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I’ve never had a massage, it’s so damn expensive. Back when I used to row 3-3.5 plates on the barbell row I would get these awful mid-trap cramps every once in a while that would just immobilize me. It was horrible.
Make those sets count if that’s the case, really focus on initiating and then performing the movement with the intended muscle, that way you’ll have a better base to grow them from later on
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Saturday 26th May
Curl Day
Decline Sit-ups
3x15
Lateral Raises
8kg 2x14
Standing Barbell Curl
Layer 1 - Isometric Curl
4 sets 6 sec against 80kg
Preacher Curl
Layer 2 - 2RM
19kg x 2
29kg x 2
34kg x 2
39kg x 2
Layer 3 - Cluster Reps
34kg 3x7
Layer 4 - 5sec Eccentric
27.5kg 2x8
27.5kg 1x7
Layer 5 - Constant tension
19kg x 2
The bar weighs 9kg FYI.
What a cool session! I’ve never done so much Bicep work in one session before but it’s ok, because I deserve it 
The funny thing is sitting here the next day, I have no Bicep DOMS, just a bit of soreness in my forearms.
I went for a massage yesterday which was heavenly. I tried a different parlour and I will definitely be going back there. My traps are still a bit tender from the High Pulls the other day but they really appreciated getting rubbed out. I still have some big knots up there that the masseuse couldn’t get out in her half n hour. Oh well I’ll have to go back!
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Guns training 
A whole session I like it Bro split
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Monday 28th May
Bench Day
Leg Press Calf Raises 120kg 2x15
Ab roll-out 2x10
Barbell Bench Press
Layer 1 - Isometric Press
4 sets 6 sec against 140kg
Layer 2 - 2RM
40kg x 2
50kg x 2
60kg x 2
70kg x 2
75kg x 2
Layer 3 - Cluster Reps
67.5kg 3x6
Layer 4 - 5sec Eccentric
52.5kg 3x6
Layer 5 - Constant Tension
40kg x 2
Weighed in at 79.9kg.
I’ve hit my bodyweight goal so now it’s time to hover around this weight and continue to build some more strength and mass. Nothing drastic is going to change in the diet except cutting out a bit of food when I get home from work, instead waiting for dinner.
Good session, took a little longer than it meant to for some reason…
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Tuesday 29th May
Squat Day
Layer 1 - Isometric Press
4 sets 6 sec against 6plates
Layer 2 - 2RM
20kg x 10
60kg x 2
70kg x 2
80kg x 2
90kg x 2
Layer 3 - Cluster Reps
80kg x 4
And that was it.
I felt ok getting up but during my warm-up on the rower I was feeling uncharacteristically flat. I decided to ditch my raises/Abs/calves and just get straight into the squats. The bar felt heavy and 60 kilo felt heavy. I remember reading the other day a CT article about accelerating each rep to amp up your nuerol drive. So I tried that with 70kg. Should have started lower because it just stuffed up my reps. Same with 80kg, I felt myself shifting sideways. 90kg felt like shit and my 2nd rep slowed right down so I made that my max.
Started my cluster reps feeling pretty shit but determined to keep trying to accelerate the bar. By my 4th rep my right knee was clicking, the bar wasnt moving and I was fed up. Too much for me at 5am.
So I called it and went and did some kettlebell conditioning with swings and wide stance deep squats.
I suspect my body really doesn’t like just squatting once a week. It’s not the 1st time this has happened and it always seems to be when I try to reduce my squatting frequency.
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Squat is a lift that really likes frequency. You could try adding either some lighter squats after some session or adding some variation of squat after a session (front squat for example)
Of course it is against want the layer system is about but your lower body development pretty much depends on squats at the moment, so I’d do anything I can to make the most out of them
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