25-11-16
Lower
Foam roll hams / glutes / hips between warmups
Deadlift
Warmup 5x 60 / 100 / 130 / 160kg
Work 4x5 @ 195kg, 8x 195kg
3" Block Pulls 2x3 @ 200kg + chains
Leg Ext 3x12
Hamstring Curl 3x10 @ 35kg
Back Raise 10, 10, 8 @ 70kg
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Lol. The story was that his bench shirt “bunched up” under the singlet. I used to train with a couple guys who know Hoff personally and thats what he told them anyway…
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Haha, thats brilliant! Not noticable at all!! 
So I’ve just had a bollocking off my physio, I have very tight hamstrings / glutes which he thinks has contributed to my strained TFL. My hip was also very knotted!
I’ve had my hips, glutes, quads and hams worked through, and hes given me some stretches to do every day, going to get up earlier and do them on a morning before work, and maybe again when I’m home from work! Fingers crossed this solves the problem. I’m not really in pain, its more discomfort and tightness / aching.
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Still no movement with my weight, so I’ve reduced things a little further!
As of tomorrow my macros will be:
325 carbs
200 protein
65 fats
Roughly 2700 cals
The above will be coming from:
1lb lean mince beef (5% fat)
1kg white potatoes
125g raisin and almond granola
125g skyr icelandic yoghurt
800ml 1% milk
2 scoops of whey
75g ground oats
1tbsp virgin olive oil
I’ll give this a weeks run and see what happens from there!
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You’ll see plateaus in weight loss, don’t be too quick to drop your calories too soon. I’ve found around three months at one level works before you need to really go down to keep leaning out.
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Haha I wish I’d hit a plateau, my weights not even started to move yet, infactnit went up 1lb last week even though I’d lowered my calories 
I’m only making small adjustments to get things going, didn’t want to drop too much at the start and effect my training!
Got you. It can take a bit of time to find your sweet spot.
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I’ve dropped around 500 cals so far overall, I must have been eating ever so slightly over maintenance! I’ll get there eventually, theres no rush
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28-11-16
Upper
Band pullaparts between warmups
Bench
Warmup: 5x bar / 50 / 70 / 80 / 90kg, 3x 100kg
Work: 5x4 @ 120kg
DB Rows 10, 10, 10, 8 @ 60kg
DB Inc Bench 3x10 @ 42.5kg, 1x5 @ 50kg
DB OHP 10, 10, 8, 6 @ 32.5kg
Pulldowns 10, 10, 10, 8 @ 12 plates
Inc DB Flys 3x12 @ 25kg
Hammer Curls 3x10 @ 20kg
Feeling strong today, 5x4 reps all felt easy.
Did some SSB Squats to a box afterwards with an empty bar to see how it felt, didn’t cause any hip issues so I’ll be subbing it in for squats until my TFL is healed, same rep pattern as squats but weight will just go by feeling on the day!
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29-11-16
Lower
Lots of stretching
SSB Box Squat (Narrow stance)
Warmup: 4x bar / 50 / 70 / 90 / 110 / 120kg
Work: 5x4 @ 140kg
Speed Deadlift 10x1 @ 180kg
Leg Press 4x10 @ 240kg
DB Romanian Deadlift 3x10 @ 40kg DBs
So SSB Box Squats to a box just above parallel dont cause me any issues aslong as I use a narrow stance (just under shoulder width) they didn’t feel overly taxing, just awkward as I’m not used to squatting with a narrow stance, and the SSB really put pressure on my upper back. I’ll be doing these until I can work low bar squats back in, but I’ll be doing deadlifts first next week as I found it really hard to keep my upper back tight after the SSB squats.
2 Likes
1-12-16
Upper
Band pullaparts between warmups
Bench
Warmup: 5x bar / 50 / 70 / 90kg, 3x 100kg
Work: 4x4 @ 120kg, 1x6 @ 120kg
Blue Slingshot: singles @ 140kg, 150kg
Db Rows 4x10 @ 55kg
Db Inc Bench 4x8 @ 45kg
Db OHP 8, 8, 8, 6 @ 35kg
Chins 3x8
Db Side Laterals 12, 12, 8 @ 12.5kg, finished last set off with 10kgs
Wanted to do flys at the end but my shoulders / chest had nothing left to give! I think a couple of singles with the Slingshot may become a permenant feature of my Bench days, to acclimatisemyself to the heavier weights! 150kg felt so heavy in my hands when I unracked it!
Happy with my amrap, all sets were competition paused, really getting into the groove now with my wider grip 
On another note, weighed in at 201.5lbs this morning for a 0.75lbs loss so far, hopefully now the ball is rolling! I always fluctuate up from 202lbs, never down!
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2-12-16
Lower
Band pullaparts between warmups
Deadlift:
Warmup: 5x 60 / 100 / 140 / 170kg, 3x 190kg
Work: 4x4 @ 207.5kg, 1x6 @ 207.5kg
Block pulls 2x1 @ 220kg
SSB Box Squats 3x5 @ 130kg
Back Raises 4x10 @ 45kg
Crunch Machine 4x20 @ 60kg
Hamstring Curls 2x8 @ 45kg / 50kg
Good session, deadlifts felt good today! Happy with my amrap, 6 was my target and I managed to grind out 6.
Hip is slowly getting better but nothing brilliant, its kind of getting to me now how long its taking.
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5-12-16
Upper
Band pullaparts between warmups
Bench
Warmup: 5x bar / 50 / 70 / 90kg, 3x 105kg
Work: 4x3 @ 125kg
Blue Slingshot: Singles @ 135kg, 145kg
DB Rows 4x10 @ 55kg
Inc DB Bench 2x10 @ 45kg, 1x10 @ 50kg, 1x6 @ 55kg
DB OHP 3x10 @ 35kg, 1x20 @ 20kg
Inc DB Flys 3x12 @ 20kg
Pulldowns 4x10 @ 12 plates
Bench went well today, although my left shoulder felt slightly off. Massive PR on the DBs though, I’ve never had 10 with the 50s and them feel so easy, then 6 with the 55s, I was buzzing after that!
Rest of the workout was pretty standard! My diets been shocking this weekend, not eaten anywhere near enough, and when I have eaten its been complete garbage! Felt pretty lousy all day so I have no idea where I pulled this session from! I need to find more consistency with my eating at the weekends!
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Junky food is usually salty. Salty means you hold water, means you bloat a bit and add some weight. That makes your bench happy.
Plus you’re obviously getting stronger.
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Haha thats a good a reason as any, didn’t think of that!
Giving training a miss tonight, knelt down at work today to weld something, my knee slipped and my leg twisted funny, so now I’m in a bit of pain! Can’t wait to see the Physio on Saturday, its really getting to me now!
Ah well, couple of days off the gym will do me good. The missus has just come down with a sickness bug too, so that should work its way to me over the next few days aswell 
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Can’t catch a break lately, twisted my right knee at work moving a gas bottle around and its causing me some pain under my knee cap. Been to the hospital and no major damage done, just need to rest my leg!
Taking some time away from the gym for the rest of the week. I’ve got a physio appointment for my hip on saturday, see how that goes… I may just take all next week off too and start back fresh the week after.
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I swear there’s an injury fairy who looks at you, sees training isn’t beating you up and goes, hey, you know what…
Bastard.
Get better soon mate.
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