Got some decent sleep, felt pretty well before the gym. Food is magic.
Squats
82.5kg x 8
82.5kg x 8
82.5kg x 8
82.5kg x 11
BtN press superset with chest supported row
32.5kg x 10 ss 30kg x 12
32.5kg x 10 ss 30kg x 12
32.5kg x 10 ss 30kg x 12
32.5kg x 14 ss 30kg x 15
Arms and abs
Notes:
- I should really start doing more warm up, because first set was by far the worst.
- Could’ve probably gotten more on the last set, but got sloppy and hit the safeties on 11th rep, then grinded it out. Sucks, but good to know strength is there.
- BtN press felt good, weight seems about right. Great pump, rows felt solid too.
- Nothing special on arms, just felt good.
Sleep was a bit rough, another thunderstorm in the night. Could also be sleeping too much in general, since my sleep is not good these days.
Flat bench superset with low row
62.5kg x 8 ss 25kg x 13
62.5kg x 8 ss 25kg x 13
62.5kg x 8 ss 25kg x 13
62.5kg x 14 ss 25kg x 18
Front squat:
50kg x 10
50kg x 10
50kg x 10
50kg x 17
Arms and abs
Notes:
- Bench felt solid, last set was a PR, which was a nice surprise.
- Low rows felt good too, also a PR on the last set.
- Front squats felt strong, that last set was a huge PR, no stopping pump style. Absolutely brutal.
- PR on dumbell hammer curls, 17.5kg for 12.
- Hit PRs on just about everything today, really good day. SBS hyperthrophy continues being magic.
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Sleep was good, rest of it wasn’t. Feeling a mix of stress and sadness, which makes for a less than great lifting mindset.
SLDLs
90kg x 8
90kg x 8
90kg x 8
90kg x 13
Incline bench superset with Low row
50kg x 10 ss 22.5 x 12
50kg x 10 ss 22.5 x 12
50kg x 10 ss 22.5 x 12
50kg x 14 ss 22.5 x 16
Arms and abs
Notes:
- SLDLs felt heavy, didn’t have much for the last set.
- Hit incline because flat bench was taken. Once again, felt heavy, but got a decent amount on the last set.
- Sometimes the heaviest things we lift are not weights, but our feels.
Temperature dropped by about 10 degrees yesterday, so I was actually able to get a decent night of sleep. And morning was pretty decent. I also sent the first draft of my thesis to my prof only to learn that they’re on vacation until middle of august, so I’m once again gonna be behind on everything. At this point this is so normal to me it felt like a relief. Anyway, onwards to training.
Strict press superset with chest supported rows
37.5kg x 8 ss 25kg x 12
37.5kg x 8 ss 25kg x 12
37.5kg x 8 ss 25kg x 12
37.5kg x 14 ss 25kg x 15
37.5kg x 14
Good morning
52.5 kg x 10
52.5 kg x 10
52.5 kg x 10
52.5 kg x 21
Dips ss assisted pull ups
bw x 13
bw x 13
bw x 13
bw x 13
arms and abs
Notes:
- 15 reps would’ve been a PR for the press, so I got really pissed that I got 14 that I tried to get it again. I failed again, which properly annoyed me so I’m going all out for food until next week so I can get it.
- I’m pretty sure I blacked out on set 3, between reps 3 and 4, then before I even became aware again or had any memories of who or where I was, I kept pressing. By the 8th rep everything returned.
- I’m really glad that if I black out while holding a bar and I can’t even think my body just knows it has to press.
- I got my revenge on good mornings, as this is the third week in a row I’m hitting 20+ reps on the last set, while weight keeps climbing. I’ll take it.
- Dips felt solid, really feeling them in my chest and triceps. Gonna keep hammering them every week.
Sleep was actually great this morning. Still napped after the gym and protein shake, actually feel rested again. Otherwise still feeling a bit off, having a hard time caring for much. Eitherway, training.
Close grip bench superset with machine row
57.5kg x 10 ss 25kg x 14
57.5kg x 10 ss 25kg x 14
57.5kg x 10 ss 25kg x 14
57.5kg x 13 ss 25kg x 17
Snatch grip deadlift
62.5kg x 10
62.5kg x 10
62.5kg x 10
62.5kg x 16
Arms and abs
Notes:
- Close grip felt strong, more so on work sets. Amrap was alright, +1 rep, but felt strong.
- Rows felt good, focused on lats.
- Snatch grip deads felt good, but my god I didn’t want to do them at all. Had a hard time explaining to myself why im doing this.
- New PR on hammer curls, 17.5kg x 13. I’ll take it.
Run today, 8km in 50:47. Not good, not terrible. Average heart rate for the run was 164 lol.
Sleep was short a bit shit, but oh well. It was raining quite nicely when I was training, which is always fun.
Sandbag to shoulder
40kg x 1
40kg x 2
40kg x 3
40kg x 4
40kg x 2
40kg x 3
40kg x 2
Sandbag shoulder carry
40kg x 2
40kg x 2
Sandbag carry
40kg x 2
40kg x 2
40kg x 2
40kg x 1
40kg x 1
Notes:
- Sandbag to shoulder felt strong, but really exhausting. Really need to fill up the bag.
- Sandbag shoulder carries were tiring, but it’s nice to get some unilateral work done.
- sandbag carries were nice, really fry up my forearms. Was absolutely exhausted by this point, so I went for broke on the 3rd set. It was sandbag to shoulder, carry, shoulder, carry, shoulder for broke, then just hold till I drop it.
- Sandbag is weird in how it absolutely exhausts my whole body. There’s no one muscle or body part thats specifically tired, just everything.
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Sleep was eh, but otherwise I’m feeling mostly fine. Should come crashing down by the end of the week tho. I also need to really step up my eating. Onto training.
Squats
80kg x 9
80kg x 9
80kg x 9
80kg x 12
BtN press superset with chest supported rows
32.5kg x 11 ss 30kg x 13
32.5kg x 11 ss 30kg x 13
32.5kg x 11 ss 30kg x 13
32.5kg x 17 ss 30kg x 16
Arms and abs
Notes:
- Squats actually felt strong, was really pumping those out. Last set beat the reps from 2 weeks ago, and it’s definitely cleaner this time.
- BtN press felt pretty strong too, really blasted that last set, pretty happy with it. Might have to swap rows to smth else, neutral grips seems to bug my shoulder.
- Arms and abs continue being cool
Late update. Work today, so sleep was short and I was very sleepy. And tired. Ended up getting an energy drink before gym, just to be able to ignore some of the tiredness. Ended up practically not moving from 9am to 3pm, which was quite exhausting. Onto training.
Flat bench superset with low rows
62.5kg x 9 ss 25kg x 14
62.5kg x 9 ss 25kg x 14
62.5kg x 9 ss 25kg x 14
62.5kg x 13 ss 25kg x 17
Front squats
50kg x 11
50kg x 11
50kg x 11
50kg x 14
Arms and abs
Notes:
- No PR on bench, but very happy how close I got to matching last week. Definitely building up my floor level strength. Especially since my right shoulder was pretty sore today.
- Front squats felt rough. Between sore quads and some soreness in my abs, was positively floored after them. Didn’t really push the last set either, hit a solid number and racked it.
- Did some arms and ab work then went home. Was positively exhausted by that point and drank over a 1L of water in about half an hour and was still thirsty.
- My vacation is next week, so training will be interesting for that. Will do a bigger write up over weekend probably.
Sleep was pretty decent, but my undereating has started biting me in the ass. I am feeling quite underrecovered despite adding extra food, so the only solution is gonna be more food. I am hitting that PR on press tomorrow. Onto training
SLDLs
87.5kg x 9
87.5kg x 9
87.5kg x 9
87.5kg x 13
Close grip bench superset with low rows
55kg x 11 ss 22.5 x 13
55kg x 11 ss 22.5 x 13
55kg x 11 ss 22.5 x 13
55kg x 14 ss 22.5 x 16
Arms and abs
Notes:
- Alongside not really eating enough, I think now the training fatigue is also starting to build up. This felt heavy, but I also think my TM is finally reaching appropriate levels.
- Was positively done after that 14th rep.
- Close grip bench felt solid, despite me losing any will to train. Either way glad to know how much I can still give with no motivation for it haha.
- My abs are sore for some reason, so ab work felt a bit rough. Either way I’m not stopping it.
- I NEED TO EAT
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Sleep was decent, weight is trending upwards again. Food is magic.
Strict press superset with chest supported row
37.5kg x 9 ss 25kg x 13
37.5kg x 9 ss 25kg x 13
37.5kg x 9 ss 25kg x 13
37.5kg x 15 ss 25kg x 17
Good morning
52.5kg x 11
52.5kg x 11
52.5kg x 11
52.5kg x 16
Dips
bw x 14
bw x 14 ss with assisted pull ups
bw x 14 ss with assisted pull ups
bw x 14 ss with assisted pull ups
Arms and abs
Notes:
- I got the PR. Ended up lowering the bar behind my neck after rep 14, which meant I first had to bring to the front before pressing for the PR. I’ll take that win
- My hamstrings are really feeling the fatigue so I didn’t go full out with them. Still felt solid.
- Dips felt good, they really light up my triceps and chest, which is great.
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Nice PR dude! Way to keep after it!
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Work ran long, my schedule is totally out of whack again. Surprisingly makes me feel more normal. Onto training.
Incline bench superset with machine row
47.5 kg x 11 ss 25kg x 15
47.5 kg x 11 ss 25kg x 15
47.5 kg x 11 ss 25kg x 15
47.5 kg x 17 ss 25kg x 20
Snatch grip deadlift
62.5kg x 11
62.5kg x 11
62.5kg x 11
62.5kg x 16
Arms and abs
Notes:
- Felt pretty solid, no PRs but just strong sets.
- Had to use a thicker bar for the snatch grip deadlifts, felt like grip was more of a limiter.
It’s been quite rainy yesterday and today, so no chance of going for a longer run. Good think I got my sandbag.
Sandbag to shoulder
40kg x 1
40kg x 2
40kg x 3
40kg x 5
40kg x 3
40kg x 1
40kg x 1
40kg x 1
40kg x 1
40kg x 1
40kg x 1
40kg x 1
40kg x 1
Sandbag shoulder carry
40kg x 3 laps
40kg x 3 laps
Sandbag carry
40kg x 2
40kg x 2
40kg x 2
40kg x 2
40kg x 2
40kg x 1
Notes:
- Sandbag to shoulder continues being an awesome full body exercise. Really feels like I got smashed by a truck.
- The sets are a bit out of order, since I start sandbag carries with a sandbag to shoulder.
- My arms still go numb on sandbag shoulder carries, but i like the unilateral aspect of it.
- Sandbag carries light up my forearms, really liking it.
- Training for next week will be a bit of a mess, will make a post for it.
Training for next week. Gonna do this bullet points style:
- My regular gym training will be condensed to 3 days a week, back to back. I want to get my whole week done before I’m off for vacation.
- For vacation I’m planning on stealing the daily work that @T3hPwnisher got from Jamie Lewis, mainly the push ups and squats. Then add an extra conditioning session to blow out the lungs, while keeping the daily work as “being human”. I quite like that idea.
- Running might make an appearance, but very much depends on my mood.
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Still raining, so sandbags it is. Actually slept really well, which was quite nice.
Sandbag to shoulder
40kg x 1
40kg x 2
40kg x 3
40kg x 4
40kg x 2
40kg x 3
40kg x 2
40kg x 2
40kg x 2
40kg x 2
40kg x 2
40kg x 1
40kg x 1
Sandbag shoulder carry
40kg x 2
40kg x 2
Sandbag carry
40kg x 1
40kg x 3
40kg x 2
40kg x 1
40kg x 1
Notes:
- Sandbag to shoulder felt strong, moved fast, but holy fuck is it tiring. Just knocks all the wind out of me out of nowhere. Wild.
- Sandbag shoulder carries felt pretty solid, also realized the only limit is just how long do i want to suffer.
- Expected to focus on sandbag to shoulder and have carries be whatever, but surprised myself on second set.
- This was most sandbag to shoulders I’ve done so far, which was a nice PR
Slept well, mentally felt like crap. I’m starting to see a pattern. Thankfully tomorrow is work, so not a lot of sleep and more tiredness. Onto training.
Incline bench superset with machine row
50kg x 10 ss 25kg x 16
50kg x 10 ss 25kg x 16
50kg x 10 ss 25kg x 16
50kg x 13 ss 25kg x 18
Squats
82.5kg x 8
82.5kg x 8
82.5kg x 8
82.5kg x 11
Snatch grip deads
65kg x 10
65kg x 10
65kg x 10
65kg x 13+2
Arms
Notes:
- Didn’t have it in me to mentally push this farther, but I’ll take the 13. Just feeling off, not mental energy to really push.
- Squats felt strong, narrowing my stance seems to work. Torched my quads. I do wish I pushed the last set further, and I really should stop with the excuses for not pushing it harder.
- I was getting really pissed off how hard snatch grip deads were, they were just awful. On the last set I hit 13, then got pissed I didn’t hit 15 so I hit two more reps. Then spent next minute kicking stuff and doing random nonsense because it sucked way too much. That was silly.
- No abs today, just some basic arm work and went home. Tomorrow is not gonna be fun
Sleep was short and not great, work long and tiring, even hearing that should disturb me phase me for a couple of hours tops, so yea we’re doing great. Onto training.
Flat bench
65kg x 8
65kg x 8
65kg x 8
65kg x 11
strict press
37.5kg x 8
40kg x 8
40kg x 8
40kg x 11
Front squat
52.5kg x 10
52.5kg x 10
52.5kg x 10
52.5kg x 15
Cable rows
40kg x 15
40kg x 15
50kg x 18
40kg x 16
40kg x 16
40kg x 17
Notes:
- Felt positively exhausted coming into this, but still hit a nice top set. I’ll take it as a floor type PR.
- Strict press felt surprisingly solid for being done after bench. Misloaded on first set, just rolled with it. Once again, floor workout, still a solid top set.
- Absolutely surprised myself with front squats, expected nothing and matched my PR on the last set. Something wild is going on with my front squats.
- Ended with cable rows to get some back work in
Sleep was meh, which meant I felt good. Yea I don’t understand it either. I’m feeling beat up but last day of training before vacation.
SLDLs
92.5kg x 8
92.5kg x 8
92.5kg x 8
92.5kg x 12
Close grip bench
57.5kg x 10
57.5kg x 10
57.5kg x 10
57.5kg x 14
Good morning
55kg x 10
55kg x 10
55kg x 10
55kg x 17
BtN press
35kg x 10
35kg x 10
35kg x 10
35kg x 12
Close grip lat pulldown
31.5kg x 20
36kg x 20
36kg x 18
36kg x 18
36kg x 14
36kg x 16
Notes:
- Ran out of juice on that last set of SLDLs, didn’t have much in it. I’ll get my revenge next week.
- Close grip felt strong, and I managed a PR somehow. I’ll take it.
- No PR on good mornings, just a solid effort on last set.
- Almost managed to match my PR on btn press, despite all the fatigue. I’ll take it.
- Some lat pulldown action to do some back work. Surprisingly the first set was already a PR, which is nice.
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And i’m back from vacation. Vacation was a mixed bag, and I need a vacation from my vacation. Training was simple, squats and push up supersets for 15-20 minutes, just something to get me breathing hard and break a solid sweat. Didn’t want to take longer and was very space limited, so it was more of a tonic workout. Diet was all over the place, definitely not good or enough food, but we move. Trip home was also a nightmare, but I did hit 100 burpees in 9:47 once I was home, which was pretty cool. Back to scheduled training for now.
Squats
87.5kg x 7
87.5kg x 7
87.5kg x 7
87.5kg x 10
BtN press superset with chest supported row
35kg x 9 ss 30kg x 14
35kg x 9 ss 30kg x 14
35kg x 9 ss 30kg x 14
35kg x 15 ss 30kg x 17
Arms and abs
Notes:
- Squats surprisingly didn’t feel good, shocker. But by sets 3 and 4 I got my groove back on. Last set was awful, but a nice showing.
- Did not expect BtN press to feel good, but that last set was a solid PR. Pretty nice.