Just checking in and saying thank you for the voice messages regarding my current elbow issues. It was really helpful and good to out a voice the the avatar, or at least to hear you doing something other than grunting with a weight, LOL.
Hope you are good mate, have a great week and start saving those Deutsche Marks for the move down under.
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Hey mate, your most welcome. Thanks for the kind words and the check in. 
I’ll do my best about the Deutsche Mark but I’m officially under the poverty line currently and that makes saving up difficult, haha.
I never realized you’ve never heard my voice, haha.
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I may have heard it on an IG or YT video but you were probably speaking German and I wouldn’t have a clue what you were saying 
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15.12.
1 leg curls with dumbbell
3 x 8 @ 30 kg
2 squat
10 x 5 @ 130 kg
3 rdl
5 x 5 @ 140 kg
4 hip flexor lift (kettlebell on foot, back at wall, standing on a step)
3 x 8 @ 12 kg
5 back extension
12 @ 25 kg
2 x 12 @ 50 kg
I still have DOMS from the situps and it majorly sucked. Painful with the belt on squats.
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16.12.
1 strict log press
10 x 5 @ 75 kg
2 dips
8 @ 10 kg
8 @ 15 kg
3 x 8 @ bw
3 chest supported barbell row
10 @ 40 kg
4 x 10 @ 60 kg
Really nice movement!
4a incline db bench press
3 x 8 @ 30 kg
Less incline than the seated log press
4b btn lat pull down
3 x 10-12 @ stack 12
5a strict curls (back at wall)
2 x 5 @ 40 kg
1 x 7 @ 40 kg
5b lateral raises
3 x 15 @ 7,5 kg
Notes:
- solid volume session to build up a nice base
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Damn that is some good volume
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18.12.
I was dreading my march this weekend. Was feeling a bit under the weather the last days physically (mentally as well of course but that’s more or less to be expected, haha). Also intense DOMS practically in every part of my body.
1 weighted vest walk
3,4 km @ ca. 21,5 kg in 33.50 minutes.
Okay so the thing was my shins were a disaster today. Right from the beginning it escalated into an intense pain that made every single step suck. This is/ was the single prominent limiting factor and I really need to address this, if I want to progress here.
2 push ups
17 reps @ +21,5 kg
Worse than last time. But tbf I have really intense chest DOMS.
Well at least I got it done …
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Hah! I love your use of the word “march” here! Out of habit, I refer to my little ventures as “walks,” but more often than not, they feel like “marches”—or, even more accurately, “trudges.” Still beneficial and absolutely worthwhile, but… dreadful nonetheless.
Yeah you did! Nice work.
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Hehe you’re right man, march seems a bit dramatic, doesn’t it? I like trudges as a description!
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19.12.
Body feels beat up. I think the final nail in the coffin of my recovery last week was spitting and loading the gym’s powerlifting comp. So I had some issues with back pumps today.
1 leg curls with dumbbell
3 x 8 @ 32,5 kg
2 squat (sleeves)
Up to
3 @ 170 kg
5 x 3 @ 145 kg
Okay this was grindier than I would’ve liked and I mean my squats are as aesthetically unpleasing as I remember them but on the other hand 170 kg x 3 in sleeves isn’t that bad for me strength wise, I think.
3 snatch grip deadlift
1 @ 180 kg
4 x 8 @ 130 kg
4 leg extension (kettlebell hanging on my foot
3 x 15-20
5 ghd sit ups ( plate behind my head)
2 x 8 @ 5 kg
I did 3 x 12 exactly a week ago and still today it felt like the distal end of my rectus abdominis was going to rip om every rep. I have strength in my abs (the 3 x 12 were easy) but am so detrained that I didn’t recover in one week! Mind blowing. Had to actually stop the 3rd set because of a sharp pain.
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I noticed in your squat video that you move your hips back and bend forward slightly before initiating the squat. Is this something your coach has set up for you, or something you do for a reason ? No judgement just curious?
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No coach any more mate. I’m still trying to figure out what will work for me in a low bar squat. I thought this might work because I’ll naturally end up in this position anyway.
I am leaning on something my old coach told me though, who used to have a hard time with squats as well. He would sit back, sink down and then dip forward and back again with the knees if that makes sense.
For me I just have absurdly long femurs and need to find a way that will allow me to load up the squat significantly and keep risk reasonable. I am certainly open for criticism and I know fair well that my squat isn’t pretty compared to what’s considered “text book” nor do I think I’m meant to get there.
That does make sense, I seem to remember that MarkKO used to do something similar to get the hips engaged, although looking at his more recent stuff on IG he doesn’t do it any more. Go with what ever works mate.
I’ll tell you when I found something, haha. The last time I was in any kind of squat shape was September 21 when I did the axle squats in competition. Since the I basically didn’t do low bar squats. My old PR happened in 2020 if I’m not mistaken. So right now everything I do is pretty alien to me.
I talked to him. He is finally joining the dark side (getting in to strongman a bit).
Yes I saw from his IG that he was trying something out. I spoke to him the other day too, he seems well but has no desire to post on here again.
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1 strict log press
4 @ 82 kg
4 @ 87 kg
4 @ 92 kg
5 x 4 @ 78,5 kg
1b pull ups (super setted with back offs)
5 x 1 @ 5 kg
2a seated log pin press
3 x 6 @ 71 kg
2b pull ups
3 x 2
3a weighted deficit push ups (on handles)
8 @ +25 kg
7 @ +25 kg
6 @ +25 kg
3b one arm landmine rows (forgot what they’re called)
3 x 8 @ 50 kg in plates
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What about ye olde Danish officer @mortdk - anyone ever heard from him again?
I have him on FB and occasionally he will like a gym post or I will like one of his random house Reno or family posts. Haven’t actually l messages him for a while now.
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I always have to think about him when I am listening to a song he once posted here (when his dad died, sadly). Also every time I mention having been to Copenhagen on a quasi island where you can buy all the drugs, on a basically yard sale, which has been recommended to me by a narc.
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