I don’t think I am but its something I can keep putting a bit of practice into, and maybe one day it’ll just click 
and if not I’m sure the work can only help with my deadlift / squat
2 Likes
10-2-17
Upper
Band pullaparts between warmups
CG Bench to 2" block 50kg x10, 80kg x8, 100kg x5, 125kg 4x4, 105kg x8 (amrap to chest)
Inc Press Machine 35kg x10, 40kg x10, 45kg x10, 50kg x10, 55kg x5
Floor Press 100kg 2x5, 105kg 2x5, 110kg x5
Skull crushers 35kg 2x15, 45kg x15, 10
BB Curls muscle round 30kg 4x12
DB Curls 10kg 4x10
Hammer Curls 20kg 3x10
3 Likes
11-2-17
Lower
Foam roll / stretch / glute bridges
Squats are back boys!!! Woooooooo!!!
Deficit deadlift + band 60kg x5, 100kg x5, 130kg x3, 160kg x3, 195kg x3, 215kg 2x1
Squats 20kg 2x8, 60kg x8, 100kg x5, 120kg x5, 140kg x5, 160kg 2x5
BB Rows 100kg x5, 110kg 2x5, 120kg 2x5
CG Cable rows 17 plates x12, 12, 12, 11
Trap bar shrugs 100kg x25, 20, 20, 20, 15
Hamstring curls 55kg 3x12
I can squat again, pain free 
woohoooo!!! Theres still a little tightness at the bottom but apart from that everything felt good!
2 Likes
Fuck yes! Got to love squats
2 Likes
Deffo!! Squat has always been my favourite lift so I’m over the moon its back!! Just gotta put the work in now to get my old form back, was very rusty yesterday.
1 Like
Morning weigh in: 95.1kg / 209.5lbs empty
Not weighed in for a while because its not really been something I’ve been paying attention to. I’ve been doing a slow bulk for the last 6 weeks or so, and I’m up around 6lbs.
Waist measurement is still 35.5 inch so thats a good sign, was just curious really as I’d noticed my t-shirts seemed to be tighter fitting around the shoulders / arms.
1 Like
Take it slow going back. I screwed myself a bit jumping into it a few months back.
2 Likes
I will do man, wont be going crazy or anything
2 Likes
13-2-17
Upper
Band pullaparts between warmups
Bench 60kg x10, 80kg x8, 100kg x6, 120kgx4, 135kg 2x2, 110kg + chains x6 (amrap), 110kg + chains x2 (amrap to 2 inch block)
OHP 60kg 5x5
Flat fly 15kg 2x15
Inc fly 15kg 2x15
Side laterals muscle round 12.5kg 4x12
Straigh bar pressdowns 7 plates 4x12
V bar pressdowns 7 playes 3x12
Happy with the bench tonight, had plenty left for another couple of reps I think. Thats my comp PB smashed for 2 easy doubles
2 Likes
Dude your gym looks like what the Hulk would train at once he got corporate sponsorship!!
2 Likes
Haha yea, its freakin sweet! We’ve all said pretty much the same thing!
2 Likes
14-2-17
Lower
Foam roll / glute bridges
Deadlift with chains 60kg x5, 100kg x5, 140kg x3, 160kg x3, 180kg x3, 200kg x3
Block Pulls 140kg x1, 170kg x1, 200kg x1, 225kg +1 chain x1
Bulgarian Split Squat 50kg 4x10
Leg Press 270kg 4x10
Leg Ext 9 plates x12, 12, 12, 10
WG Pulldowns 16 plates 3x12
CG Pulldowns 14 plates 4x12
I have no idea what happened today, 200kg + chains moved the quickest it ever has, and my top set on block pulls felt pretty easy compared to the last few times I’ve pulled from blocks. Think I’m finally getting used to them!
All I can say about the split squats is oh my god!! My TFL’s felt like they were going to cramp after every set and my glutes were burning, hopefully these will have some good carry over because I love then (well its a love / hate kinda thing, but ya know!)
Top set off blocks:
2 Likes
That or just plain old fuck. You get stronger at them fast but don’t really get used to them. Totally worth the effort though.
1 Like
Yea, fuck works too!! They dont feel overly hard mid set, but once the weight gets put down it just hits ya!
2 Likes
I find them misery from almost the first rep.
1 Like
Thats leg press for me!
3 Likes
17-2-17
Bench
Band pullaparts between warmups
CG Bench to 2" block 60kg x10, 80kg x8, 100kg x6, 110kg x4, 125kg 5x5, 100lg + chains x12 (amrap to chest)
Decline press machine 90kg x10, 100kg x10, 110kg x10, 120kg x10
Inc flys 15kg x12, 17.5kg x12
Floor press 100kg 4x5, 110kg x5
Skull crushers 35kg 4x15
BB Curls muscle round 25kg 2x12, 30kg 2x12
Curl machine 25kg 4x10
1 Like
18-2-27
Lower
Foam roll / glute bridges
Deficit deadlift with band 60kg 2x10, 100kg x8, 140kg x6, 170kg x3, 200kg x3, 210kg x1, 220kg x1
Squat 20kg x10, 60kg x10, 100kg x10, 120kg x5, 140kg x5, 160kg x5, 180kg 2x5
BB rows 110kg 3x5, 130kg 2x5
CG Cable rows 14 plates 4x12
Hamstring curls 58kg x12, 12, 12, 8
220kg and my band on a deficit Is getting pretty close to the max I can pull I think, was a pretty hard rep once it got to my knees and the band had kicked in! After the knees it was a grind to lockout, but I got there.
Squats felt amazing, pretty quick. Depth is a little borderline I think, Im hoping that’ll sort itself out as I settle back into squatting… I’m still trying to find my old groove.
2 Likes
I don’t think you’ve got anything to worry about. Depth is OK, except maybe for an IPF meet. DL looked good. You might want to watch how your knees come under the bar when you start grinding though, I’ve seen people called for lapping when that happens.
3 Likes
20-2-17
Deload
Lower
Foam roll / glute bridges
Squat 20kg x8, 60kg x8, 100kg x5, 145kg 5x5
Deadlift 100kg x5, 140kg x5, 180kg 5x5
WG Pulldowns 3x12
CG Cable rows 3x10
BB Rows 3x8
Deadlift stance leg press 4x12
Leg ext 3x15
Calf raises 4x25
2 Likes