Had a good day. Went and had some Indian curry and ate way too much. Refeed was more than appropriate today. I’ll reset and dig deep next week to drop some more quickly.
May just do some bodyweight stuff next week to get back into rythem before seeing how much strength I’ve lost. 
Did some measurements today and the BF% was down to 20%. A year ago I was 245 at 15-17%. So I’m thinking I’ll drop to 250-255 and see what that is like.
i had the flu a year ago and lost 10 kg too, i still haven’t recovered my strength, don’t want to do that again
04-21-19 Return from sick OHP
Warmup: jog, jump rope, band stuff
Giant set OHP:
OHP, Russian twist x10, sledge hammer tire x10
All sets
45x20
75x5
95x5
115x5
Work sets
125x5
140x5
160x7
Down sets
135x7 (wanted 10 wasn’t here today)
125x10
125x6
Giant set close grip bench
Chest supported row x10/ CGB/ burpee x5
45x10/ 145x10/ 5
45x10/ 165x10/ 5 (vomit threshold)
45x10/ 185x6, 135x4/ nope
Wanted to do some accessories but not feeling it. So shut it down and leff.
55 min.
Our primary giant set
https://www.instagram.com/p/BwiQWOfgeLr/?utm_source=ig_share_sheet&igshid=nenszfh3pi5r
Good to see you back in the gym Hog, but be careful Mate. Take a few weeks without any PR’ing, Ya hear.
04-23-2019. I’m not Dead lifts
Warmup: jump rope, 100 m jog x 4, lunges
Giant set:
35 KBS x10, deadlifts, :30 plank all sets
45x10
135x5
185x5
235x5
285x3
Work sets
315x5
355x5 (felt heavy tonight)
405x5 ( not bad but heavier than usual)
No + reps or down sets
Second giant set:
Tire jumps x5, front squat, standing band crunch
125x10
145x10
165x10
Had designs to do more accessories but was really shot and decided to hit the airdyne bike for 10 min at a slow pace just to burn more calories.
61 min
04/25/19. Bench
Warmup: Band stuff, jump rope
Giant set:
BB row/ Bench/ paloff press/ jump rope
45x20
95x5
115x5
145x5
165x5
Work sets
185x5
210x5
235x5
Down sets
145x10
145x10 (wide grip)
145x10 (reverse grip)
Secondary giant set
Pull-up/ DB incline press/ burpee x5
3/ 50sx10/ 5
3/ x10/ 5
3/ x10/ 5
Wide grip lat pulls
90x15
90x15
90x12
Concentration curls
40x5
40x8
40x6
Squat challenge by a gym bro
45x10
135x5
225x1
315x1
405x0 (ended up with a fucked back wtf was I thinking)
Well live and learn. Don’t do dumb shit in the gym. My lower back is tight as f… its strained but not bad. I’ll be able to walk and do normal functions. I guess I’ll squat light some time today or tomorrow. Don’t take the bait when a guy says I can out squat you. Bad idea.
I’ve never been able to out squat anyone so I wouldn’t fall for it! But I would’ve been tempted to accept a power clean challenge back before the injury train arrived.
What is your current 1RM?
Competition is definitely an aspect of lifting that makes it fun, so I would take the bait every time. I would also probably realize where to draw the line and not jump 90lbs to a weight I can’t comfortably squat. 
But, like you said, live and learn.
How much did the other guy squat?
Did you use your belt?
I don’t own a belt. He barely got 405 to add insult to injury. 
Not sure really. Last Aug/2018 it was 405. Then I did some stuff for legs after a shoulder injury and felt really strong but never tested it. When I first started conjugate I hit 415 on the spider bar and later hit 405 with the SSB. After 8 weeks of conjugate my squat went backwards a lot. I struggled with 385. The 405 last night wasn’t even close. I’ve lost 20 lbs on my squat in a year…it was stronger heading into conjugate. Conjugate was not good for my squat at all.
Any reason for this? A pretty cheap insurance policy when lifting maximal weight. I go beltless until I hit my working weight, then I belt up.
I hope I do not suffer the same verdict when I finally go to test my squat!
You’ve also been sick for the better part of 2019 it seems!
Beltless lifting has cost my team many man hours of productive training this month.
Yeah, there’s really no honor in not wearing a belt. Especially when things get heavy.
Buy a belt pronto and learn how to use it properly. You’re in this for the long haul, right?
Injury bug can linger and fester if you let it, and worse, make poor decisions.
I’m here to be the bad guy and tell you to get smarter!
Come on hog, time to get back on track.
Living proof!
I did beltless deadlifts for like 2 and a half months and made pretty decent progress on them. When I switched back to the belt I felt that there wasn’t really any huge gain in my belted pull. I would have been much better off pulling belted the whole time. Maybe for some there’s a much better carryover but for me it was very disappointing 
Funny story.
So my back is spasming so violently this morning I had to call my son on the phone (3:00 am) to bring me a piss jar because I couldn’t get off my back. After pissing I spent the next 30 minutes forcing my self to get out of bed. And walked to empty the piss jar, feed the cat, and walk some. My back is fucked up…
I am learning some really cool breathing techniques to calm the muscle and relax the spasms.
I’m not sure this is a funny story. I hope you are ok and it’s just a minor muscle strain.
It is “minor”. The muscle finally relaxed last night while sleeping. I rolled over and it cramped up. It’s gonna be a road to recovery.
I’ll keep moving and doing what I can without pain teaching the body it’s ok to relax and move freely. But damn this sucks.
I’m cursed.