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In.
What gym do you lift at? I like the look of it!!
Itās an open town gym.Itās a cool basic gym without a lot of equipment.No fancy machines(their cables are always broken) with some barbells,some plates all over the floor,2 benches,a squat stand and a smith machine.Although I like how it makes you go back to the basics sometimes itās frustrating having plates no less that 22 pounds and barbells being so worn out that they roll on your shoulder while you squat.So mixed feelz here 
Thanks for asking. When I stopped logging I got ill for 2 weeks and after that I lost the desire to log. But lately my training is going very well, feeling stronger than ever.
I still use the conjugate method, and listen to Louie Simmons and Matt Wenning about it. I stopped doing back off sets on the main movements, and I do only box squats at the moments. For benching I started to use dumbells quite frequently.
You got a nice bench press technique.
Thanks.Itās not perfect,but getting there.I think the key is strengthening the right muscles
Me too.I hate them
Thatās great to hear.Thereās nothing like getting stronger.It makes us feel all this time we spend lifting was worth it
MAX EFFORT LOWER (Cycle 8 Deload)
4 cycles of:
1 set of crunches,3 sets of cable standing curls x bw,20 kg x 25
Rdl x 20 kg x 25
Low bar squat
20 kg x ?
60 kg x ?
90 kg x 2
120 kg x 8 not pushing it
90 kg x 5 x 3
Shrugs
ā¦
Leg extensions
? x 20 x 3
Leg raises
Bw x 15,20,15
REPETITION EFFORT UPPER (Cycle 8 Deload)
2 cycles of:
High row x 30 kg x 25 on the first set,40 kg x 25 on the second
Bodyweight skulls x bw x 25
Viking press or something like that
0 kg x 10
10 kg x 10
20 kg x 10
30 kg x 10
40 kg x 10
Low cable standing row
40 kg x 20
50 kg x 20
60 kg x 20
Overhead extensions
20 kg x 15 x 3
Reverse curls
? x 50 reps
Later Iāll upload a video for your viewing entertainment
The video from today.Traps and upper back are coming along nicely
Also I showed the set up for these presses for anyone interested
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MAX EFFORT UPPER (Cycle 9 Week 1)
3 cycles of:
Behind the back pulldowns x 25 kg x 25
Pushdowns x 20 kg x 25
Band pull aparts x 25
Close-ish grip bench
20 kg x 10
40 kg x 8
60 kg x 2
80 kg x 1
100 kg x 1
110 kg x 1
112.5 kg x 1 And once again happy with the weight.The lower bench and hooks threw me off a bit but I still managed to move a considerable weight
Also for the next 2 cycles Iāll be on a calorie surplus.Itās time to hit a 125-130 kg bench and 155-160 kg squat
Close-ish grip spoto press
Dumb me did no warm up to get the grove for the movement
95 kg x 3 x 2 stopped at 2 sets cause I didnāt see the point in potentially missing a rep
Barbell extensions to forehead
20 kg x 6
40 kg x 6
50 kg x 5 Not a pr but not bad either.Time to get extensions mad strong
Barbell row
20 kg x 10
60 kg x 5-6
80 kg x 5
90 kg x 5
92.5 kg x 5
Hammer curls
10 kg x 6
16 kg x 6 x 3 Lot of room for improvement here
Top end side laterals ss with rope pushdowns
3 kg x 20 ss 10 kg x 20 x 2 sets
MAX EFFORT LOWER (Cycle 9 Week 1)
2 cycles of:
Crunches x bw x 25
Hypers parallel to the floor x bw x 20
Leg curls x 20 kg x 20
I did a third set of crunches but I drunk a little bit of water and was feeling like Iād throw up so I letted it go
Low bar squat
20 kg x 10
20 kg + 2 bands per side x 8 or so
60 kg + 2 bands per side x 1
80 kg + 2 bands per side x 2 to check depth
100 kg + 2 bands per side x 1
120 kg + 2 bands per side x 1
130 kg + 2 bands per side x 1
135 kg + 2 bands per side x 1 Super hyped about that one
High bar heels elevated paused squat
20 kg x 3 with heels on the ground
60 kg x 1
100 kg x 3 x 3
On a set I thought the bar was racked,got completely loose and it bended me to the side.Still I racked the bar and walked away like nothing happened
Glute ham raises
Bw x 6
10 kg x 5 x 3
Shrugs
ā¦
Toes to bar
Bw x 5,3,3
Reverse hyper
Bw x 10 x 2
Calf raises
40 almost non stop reps at 40 kg or something
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REPETITION EFFORT UPPER (Cycle 9 Week 1)
3 cycles of:
Pulldowns to neck x 25 kg x 25
Standing dumbbell press x 6 kg x 25
Seated rear delt flies x 3 kg x 25
Illegally wide grip bench
20 kg x 8
40 kg x 8
55 kg x 8 x 8 with minimum rest
Ez bar overhead extensions
10 kg x 10
30 kg x 10,10,8
Close grip barbell row
20 kg x 10
50 kg x 10
70 kg x 12 x 3
V grip pushdowns ss reverse grip dumbbell curls
10 kg x 25 x 3 sets ss with 6 kg x 20,20,15
Somewhere I messed up and my shoulder is incredibly stiff to the point I cannot walk with my hard hanging without pain.Yikes
DYNAMIC EFFORT LOWER (Cycle 9 Week 1)
3 cycles of:
Leg raises x bw x 25
Reverse hypers x bw x 25
Speed squats
20 kg + 1 band per side x 8
40 kg + 1 band per side x 2
50 kg + 1 band per side x 2 x 10
High bar heels raised squat
20 kg x 10 or so
60 kg x 2
80 kg x 10 x 2
Leg press
80 kg x 20 x 3 If legs could have orgasm,thatās what I had after my 3rd set.I had that weird numbness that for some reason feels so good at my quads and hams
I went ahead to do some shrugs but they bothered my shoulder a bit so I left
Today I feel like a track went over me,so Iām gonna skip max effort and probably do some pushdowns and stuff at home
Drank a coffee and went anyway
Also,for the next few months Iām switching the focus to ohp.Although at the start of the log I said I want an 135-140 kg bench,I donāt plan on competing anytime soon and big shoulders and a strong overhead press is something I always wanted.Plus given how weak my ohp is after getting it stronger my bench will shoot up after a few workouts.So
MAX EFFORT UPPER (Cycle 9 Week 2)
3 cycles of:
Reverse grip pulldowns x 30 kg x 25
Straight grip pushdowns x 15 kg x 25
Ohp
20 kg x 10
30 kg x 6 or 8
40 kg x 2
50 kg x 1
60 kg x 1 Kinda slow
65 kg x 1 Holy mother of grinding
Landmine press
Bar x 10
20 kg x 8
40 kg x 3
50 kg x 3 x 3 eaaasy
Cable row
30 kg x 10
60 kg x 10 x 3
Table curls
6 kg x 3
10 kg x 3
14 kg x 3
18 kg x 3
25 kg x 3 Damn that was hard
Facepulls
20 kg or something with a band attached to the stack x 20 x 3
Barbell extensions to forehead
20 kg x 25 x 2
MAX EFFORT LOWER (Cycle 9 Week 2)
3 cycles of:
Bridges x bw x 30 seconds
Reverse hyper x bw x 25
Low bar pause squat
20 kg x 10
60 kg x 5
80 kg x 1
100 kg x 1
120 kg x 1
130 kg x 1
140 kg x 1
142.5 kg x 1 4.5 months back I did 140 kg on regular low bar squat.Now I just did 2.5 kg over that with a pause.Wooooohooooo progress is solid babe progress is solid
High bar pin squats(3)
60 kg x 3
90 kg 3 x 3
High bar pin good morning
20 kg x 5
60 kg x 5
70 kg x 5 x 2
Dumbbell side bends
8 kg x 8
20 kg x 8
30 kg x 20 x 2
Cable shrugs
ā¦
Smith calf raises
65 kg x 25 x 4 widening my stance each set
REPETITION EFFORT UPPER (Cycle 9 Week 2)
3 cycles of:
Behind the head pulldown x 25 kg x 25 for the first 2 sets,30 kg x 25 on the last one
Close grip bar pushups(3rd hole) x bw x 25
Band pull aparts x 25
Ohp
20 kg x 8
30 kg x 2-3
35 kg x 15,10,5 (30 total reps) Today I was as weak as it gets.On the first set I could push some it a bit more,but on the last I missed the 6th rep AT 35 KG!!!Damn
My plan moving forward is as follows
For the repetition effort day Iāll stick with ohp for a while.Iāll rotate weight each week trying to break both my first set pr and total rep pr on that weight
Landmine press
Bar x 10
20 kg + 1 band (not the regular ones I use) x 12 x 3
Hereās my 3rd set
Overhead dumbbell extension
6 kg x 15 x 3
Band pushdowns
Band x 30 x 2
Yates overhand row
20 kg x 20
60 kg x 6 or 8
80 kg x 12 x 2 I stopped there
Hammer preacher curls armwrestler style
10 kg x 12,12,8
Standing barbell forearm curls
20 kg x 20
40 kg x 20,20,12
Parallel grip cable rows
40 kg x 15 x 3 Cause I felt bad for only doing 2 sets on rows
Some ranting about something I saw as I got in the gym
Thereās this weak ass small āābodybuilderāā that was doing forearm curls or something on the squat rack.The gym was empty at that point so who cares if heās on the squat rack or not.As soon as he finishes he leaves the weight as it is and proceeds to the next exercise.Almost immediately a gym coach takes the weight off the bar for him.Ffs itās 30 kg,itās not that hard taking them off.Donāt you feel embarrassed having someone else cleaning up your mess?People who do not put their weights back are W O R S E T H A N H I T L E R
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Funny how lifting craving foods sound a lot like pregnant foods 
So simple, so perfect.
Decided to take some pics.I think I look pretty good at that bw.Cannot wait to add 40+ pounds to my ohp and see the difference it makes to my shoulder development
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Lol 
If I ever have kids and my wife has many cravings I think Iāll get 300 pounds seriously
Thanks and thanks mate.Now I just have to wait for my gains to come 