OHP 90%: 57.5kg x3, 60kg x3, 62.5kg x7 - felt really good tonight
ohp 5x5: 55kg
kroc rows: 50kg
HS rows 5x10: 110kg
Rcurls FG: 10x5 35kg
Tricep Ex: 10x5 50kg
face pulls
really good seesion tonight, in and out 55mins
Deadlifts 90%: 135kg x3, 145kg x3, 155kg x12! 5kg pr for 12reps
Fsquats 5x5: 80kg
Shrugs: 5x10 + 20r 110kg
calf raises: 5x10 50kg - my calves felt really beat up after the hour of SMR i gave them on monday.
Deads 90%: 135kg x3, 145kg x3, 155kg x12! 5kg pr for 12reps
Fsquats 5x5 80kg
shrugs 5x10+20 110kg
calf raises 5x10 50kg - they felt really beat up after the hour of SMR i gave them on monday
pullups 12x3
in other news, i saw a group of 5 120lb newbies box squatting!! not correct of course, but its the thought that counts.
Bench 90%: 82.5kg x3, 85kg x3, 87.5kg x7 - used fat gripz, felt awesome, continued use planned.
bench 5x5 72.5kg
DB row (superseted)+ HS row 5x5+10 each : 50kg/115kg, brutal.
fat grip curlz: 5x5 35kg
face pulls: 3x10 45kg
rope pullups 3x3, harder than they look
In other news: loads of new new guys squatting today, wierd but cool.
Squats: HOLY SHIT today was awesome.
i have changed my style of squatting from high-bar close stance to lower bar wide stance, as i was unhappy with my form after reviewing my 145kg x6 vid.
i did the two warmup sets 115kg x3 and 125kg x3, then i was supposed to rep 130kg. but the new stance felt good, so i worked up to 160kg x3. never been so psyced for a lift in my life. will adjust percentages accordingly now.
the form isnt perfect, im hitting parellel but im still getting tucked under a little. its alot closer than it was and should be good after a few weeks, if i master the hip drive i bet i can get 20kg by the end of febuary. if i can upload the vid i will.
squats 5x5 100kg
shrugs 5x10+20 117.5kg
calfs 5x5 45 kg
pullups 7x3 back feels really sore
what do people think, not perfect i know, but its a masive improvement over last week, and it feels a lot stronger and stable than my previous style. i reckon within 2 weeks i will hit 180kg for 1, no problem. just need to work on hip and glute drive. feel sore in my posterior chain for the first time in months today.
here is from new years eve, rather embarrasing 
. there has never been anyone in the gym to point out that im doing it wrong and you cant tell in the mirror. lets just say it was a wake up call.
.
double post, actually the form isnt too bad, im sure we’ve all seen worse, but its not good enough for me.
MP 95%: 52.5kg x5, 60kg x3, 65kg x5. used different form today, jerked the weight up at the begining, then repped it out, breathing at the top and utilising the stretch reflex. felt good.
mp 5x5 57.5kg
db row 50kg 5x6
hs row 115kg 5x5
T ex 10x5 55kg
R culrz 10x5 20kg
then went to give blood, will et loads today to replenish. already had a 6 egg, mushroom, cheese and black pudding omlette and two bowls of porridge.
aw com’on! over 400 views and no one can say anything bout my squat!
couldnt do deadlifts on tuesdays as planned due to coursework.
weds: deadlifts 75%/85%/95% 135kg x5/145kg x3/160kg x5/170kg x1/180kg missed easy pull, trouble with grip
squat 100kg 5/5/5/5/20
this is my missed 180kg pull. as you can tell from the speed of the lift, and from the fact i could go squat after, my back and lowerbody have no problem with this, its just my grip thats giving out (double overhand, chalk, no hook) might start experimenting with mixed grip.
although i couldnt do gym on tues, i did 60pullups and 160 pressups at home over 4 hours
shoulders felt really good day today, used the ‘ultimate upperbody warmup’ from diesel crew and muscle snatches.
Bench 95%: 75kg x5, 85kg x5, 90kg x5 - good, then, cos i felt like it 100kg x2. 100kg has been a mental block every since i set foot in a gym, so im really chuffed i cracked it today.
db row 5x7 + hs row 5x5: 50kg/112.5kg
facepulls 5x10 50kg
bench 5x5: 80kg
bb curlz: 5x5 37.5kg
T ex: 5x10 60kg
Squat 95%: 115kg x5, 130kg x3, 145kg x5 (terminated) THEN 160kg x1 and 180kg x1 ish.
i wanted to do this because for the past month, i have broken down ‘mental barriers’ when it comes to weightlifting. for ages, from like june to october, i dont remeber squatting anything heavier than 110kg, and thanks to wendlers amazing program, milk, eggs, metal and inspiration of people being stronger than me, i have evolved.
also -
shrugs 120kg 10/10/10/10/15
T ex 5x10 60kg
curlz 5x10 25kg
fuck my arms are under trained
here it is, all the bar insulting is cut out lol. i currently weigh around 110kg, with a high BF (bulk since sept), im not ‘cutting’ now, just timing carbs and having less of them and increasing conditioning work and NEPA
MP 85%: 55kg x5, 60kg x5, 62.5kg x7- good
MP 60kg: 5/5/4/5/3. will repeat the weight next week
Db row 50kg: 5x8
HS row 120kg: 5x5
Face pulls 5x10 50kg
Reverse curls: 10x5 45kg
T ex: 60kg 8x8
poorly-planned day today, tough work, not enough food, too busy at gym, one of ‘those days’
Deads 85%: 130kg x5, 140kg x5, 150kg x10 - only just got the tenth rep, hard. but form was good and i felt muscle activation in the right places
Back squats 110kg - 4x5 + 10reps
the gym was really busy today, i had to use the bent bar and only space i could find was the squat rack.
Agh, had to go at 6:30 in the morning after only 1 meal, sucky energy levels.
Bench 85%: 77kg x5, 85kg x5, 87kg x7
HS row pronated: 122.5kg 10/10/10/20
DB row 50kg: 2x9 - really losing energy here
Bench 3x5 82.5kg (will repeat next time)
lesson learnt - i hate training that early in the morning. at least i didnt have to wait for equipment.