For sure man! Kind of throws me back in time to my beginnings. It’s rough but I enjoy it so far.
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Well that can’t be true, because I can already do that. I think it is just like Simo says, you can be great at one without being great at the other.
You’re unfairly strong.
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Well, define ‘strong’. I just like to be well-rounded. You’re strong.
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Stop shame complimenting each other and just hug it out.
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You have to take the salty with the sweet.
Also I’m a big fan of a good hug. One could say I’m quite touchy.
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Soreness absolutely crazy this weekend. I am putting down a bunch of food (made a tasty paella yesterday) but am a little conflicted because I seem to have gained a bit of belly and that makes me self conscious while at the same time I know to benefit/ survive from the current training, I can’t bitch out on eating. To try and somewhat navigate this, I am cleaning up on my food choices and hope that will mitigate the effect and lead to some good gains without much fat gain.
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Fwiw I’ve been putting down a lot of quality food and a decent amount of not quality food over the past month or so, haven’t changed weight but my belt has moved in a hole and i look better. The extra work you’re doing will probably allow for a few (hundred) extra calories. I’d worry about the lifting first and the physique second in terms of eating, you’re a strongman after all.
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Yeah that’s right mate. Performance is number one. I am a little regretful about missing the planned diet phase before going into building again though. While performance is definitely the main focus, I do feel uncomfortable at a certain point. Since I kind of deal with a bit of body image issues, that can get on my nerves.
But as stated, I’ll try my best to concentrate on “clean” foods and that should do the trick.
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Completely understandable, I struggle there too. Finding a balance can be tough, I’m hopeful that the combination of increased volume and increased clean intake is going to make you leaner and even sexier 
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Haha thanks man! Let’s hope for the best in that regard but in theory my chances shouldn’t stand too bad!
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07.02.
1 push press
10 x 10 @ 70 kg
- done in 30 minutes or a bit less.
- Made them easier than last week.
2 lat pull down
3 x 15
One stack heavier.
3 rear delt destroyer set
60 @ 12,5 kg
30 @ 6 kg
10 @ 3 kg - full reps
Fuck PG-13 from last week. I had to let out my inner eastern European porn actor this time around!
Very quick and to the point workout.
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Yeah I see how that’s confusing. I assure you I just referred to the animalistic grunting.
08.02.
1 paused snatch grip deadlifts (pause mid shin, go down, complete a full rep = 1 rep)
3 @ 150 kg
3 x 5 @ 115 kg
This is straight from hell. 5’s burn like a wildfire. This has to make me better 
2 cheating bent over row (actual name in my program)
3 x 8 @ 120 kg
3 sldl (bar away from shin)
3 x 8 @ 140 kg
4 back raises on ghd
3 x 15 @ 10 kg
Notes:
- this day HURTS! Posterior chain thoroughly cooked. Even the lower back this time. It’s kind of glorious. I hope this will have lots of carryover.
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I talked to coach Max about the nutrition/ body weight dilemma I mentioned. He thinks losing between 3-5% bw shouldn’t affect strength too much. He said I could realistically drop to like 118-120 kg without a problem. He asked me to track my morning weight and macros the next two days and will provide me with macro planning. I hate the idea of tracking food but he isn’t doing any meal plans or stuff like that, so I will probably go down that route for a little bit until I can realistically guess the right amounts.
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10.02.
Shit day. Coming off a series of bad sleep and probably too much stress. I felt like I was massively hungover (dizzy etc.) all day and absolutely dead. Even contemplated not doing this session at all.
1a power jerk (pause 3 sec in dip and catch + do an exaggerated catch position)
6 x 4 @ 80 kg
Not as satisfied as last time. Also tried jumping out with my feet on every last rep.
1b pull ups
9 x 2
1 x 1
2a dips
9 x 4 @ +5 kg
really satisfied and surprised with this.
2b incline curls
9 x 4 @ 15 kg
3 external rotation
3 x 15 @ 5 kg
Training worked out and made me feel a bit better but god damn something needs to happen. Not doing too good this week. Whatever, better times will come.
Video: Shown are the last sets of the exercises
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11.02. (yesterday)
I felt better. Still lacking energy but less sick-ish.
1 deficit deadlift (controlled t&g; power bar)
4 x 10 @ 150 kg
I hated every second of this.
2 mechanical squat drop set
a) heels elevated front squat
3 x 3 @ 110 kg
b) heels elevated high bar squat
3 x 3 @ 110 kg
c) high bar squat
3 x 3 @ 110 kg
I focused on pushing my knees forward but it was very difficult to stay in my quads. Part is that my squat was always like that (I do blame anatomical mechanics a little bit) and the other was maybe exhaustion.
3 rdl
3 x 8 @ 120 kg
4 back raises on ghd
3 x 15 @ 10 kg
Notes:
- hard. I still feel like work capacity is up on this day as well but outside factors are weighing me down probably.
Nutrition
So after tracking weight and food intake as well as taking some unflattering pictures of me for the coach (& @Cyrrex ) for two days, I got my new macro plan.
Coach Max seems to have a whole system and actually calculate that stuff (crazy, eh? Haha) because he send me a whole excel sheet.
Mo-Fri:
3100 kcal
345g protein
347g carbs
37g fat
Sa-So:
4490 kcal
345g protein
695g carbs
37g fat
Gonna be honest, I imagine eating only 37g of fat is going to pose a challenge. My plan of operation right now is to count together certain food combinations that will allow me to hit those macros and then I’m going to chose from them as a meal plan of sorts. Because if I eat/ buy first and track afterwards, I will have a hard time with the fats.
Current weight: 123,5 kg
ideal weight (from the excel sheet): 115 kg
Lets go and get ripped and huge and stuff.
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That is one Grizzly of a man.
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