Doesn’t look like it sadly. Despite knowing so many up and coming physios, haha.
1 Like
Legs are feeling like someone poured led into them. Yesterday on my evening walk, they legit hurt.
1 axle deadlift
Felt a distinct pull in my lower back on my warm up at 156 kg
Went up
Last warm up 1 @ 196 kg
At 220 kg it felt like it was make or break with my back so I didn’t lean into it.
The decision is made and it’s not a surprising one. I won’t compete in 2 weeks. My body is giving me very clear signs that the stress level right now is too high and it doesn’t want this extra pressure. Ignoring this could have consequences I can’t account for rn. It is the right decision, although not one I wanted to make.
2 deadlift complex
6 - 6 - 6 - 6 of snatch grip deadlift - bent over row - rdl - conv. deadlift
5 rounds @ 60 kg
3a sit ups
3 x 20
3b snatch grip shrugs
3 x 25 @ 60 kg
4 biceps curles
5 x 10
For now I’ll do stress free Bodybuilding-esque sessions and give the overhead and deadlift another go after my exams.
6 Likes
1 dips
6, 8 @ body weight
6 @ +12 kg
6 @ + 16 kg
6 @ + 20 kg
5 @ + 24 kg - weak
1b free hanging neutral grip pull ups
3 x 2
2 x 3
2 seated dumbbell press
2 x 15 @ 30 kg
1 x 12 @ 30 kg
3 lawnmower row (unilateral cable)
3 x 8-10
4 close grip board press (paused)
5 @ 100 kg - hit the hooks hard twice and reracked
7 @ 100 kg
6 @ 100 kg
5 lateral raises cable
3 x 10-12
5 Likes
01.07.
< 10 Min. CrossFit
1 Squats - push ups
2 - 1
4 - 2
8 - 4
10 - 6
12 - 8
14 - 10
16 - 14 (ups)
18 - 14
20 - 2 stopped bc DOMS so painful it felt like my chest would burst, haha.
2 jefferson curls
3 x 10 @ empty bar
Wanted to move a little as an outlet ot study stress and a Saturday spent in front of my desk
4 Likes
02.07.
I went to the sauna/ spa with my roommate yesterday and I finally had a good night’s sleep. If I got those more regularly I might just feel like a normal human. Also I love going to the spa with friends but a lot of them aren’t as into it and most of my female friends aren’t just as open about the nudity aspect. For that reason I was a bit surprised that my roommate suggested we go but was very happy about it. Anyways I should make this a more regular thing, even in the summer to get down some.
Late evening:
1 3-D jefferson curls
3 x 10 empty bar
2 ergometer cycling
30 minutes @ 100 watts
Puh it’s been a minute.
I keep saying that my muscles never recover, right? Yeah that’s still the case. Everything hurts. I’m a bit worried but also ignoring that. I mean upper body for sure but the fuck is up with my legs. I think I will do those air squats more regularly to just increase work capacity of my quads.
3 Likes
careful mate, you will be doing burpees soon.
Haha I was thinking about you and your burpees but don’t worry, I am pretty resilient against the seduction of the dark side
1 Like
1 kneeling into single leg box jump
5 x 2 (1 each leg)
First 3 to 40 cm, last two to 50 cm
2 snatch balance + paused oh squat
1 x 1 + 1 @ 40 kg
2 x 1 + 1 @ 60 kg
1 x 1 + 1 @ 70 kg
1 x 1 + 1 @ 80 kg
3 ssb box squat
2 x 2 @ 140 kg
Stopped at 140 kg because my back still feels shitty. Decided instead of pushing any variable, I would just leave it.
4 quad tri-set: front squat - cyclist squat - high bar squat
4 x 3 - 3 - 3 @ 60 kg
Back feels trash but not horrible. It will just need some time and overall lighter load to get the tension out and have it moving smoothly again…
That might just be the case for everything going on with my body rn. I feel sick.
4 Likes
04.07.
Yeah upper body Doms still very much going on from friday 
1 btn push press (beltless)
10 x 10 @ 70 kg
2a slingshot bench press (middle finger on rings)
5 x 5 @ 110 kg
The descent hurt the worst.
2a lat pull down (neutral, sitting on the floor)
5 x 10-12 @ stack 13
2b lateral raises cable
5 x 10
4 Likes
06.07.
Deadlift Session. But not that focused on deadlifts because of the back.
1 hang power clean
3 x 3 @ 70 kg
3 x 3 @ 80 kg
2 paused zombie squats
3 @ 70 kg
3 @ 80 kg
3 @ 90 kg - belt on and feels significantly besser on the back…
3 @ 100 kg
3 @ 110 kg
1 @ 120 kg
2 x 5 @ 90 kg
.
3 deadlift complex: snatch grip - bent over row - rdl - conv.
3 rounds of 7-7-7-7 @ 60 kg
4a unilateral hip thrust
3 x 10 per leg
4b snatch grip shrugs
3 x 27 @ 60 kg
5 Likes
All the other zombies are going to be jealous of those legs
1 Like
1 dips
8, 8 @ bw
3 @ 12 kg
2 @ 20 kg
1 @ 30 kg
1 @ 40 kg
0 @ 50 kg
1 @ 50 kg - PR. ROM probably questionable
2 @ 40 kg
2 x 6 @ 20 kg
12 @ bw
15 @ bw
Rom not looking good but also bad angle and doesn’t look thaaat different from the other sets. Not sure how to feel about it
2 db shoulder press
2 x 10 @ 35 kg
8 @ 35 kg
3 cable row
5 x 12
4 bradford press
20, 15, 15 @ 40 kg
5 db hammer curls
3 x max @ 25 kg
6 tempo curls (ez bar) 3-0-3
2 x 10 @ ca. 22 kg
Chasing the pump
3 Likes
I will likely not make it to the gym tomorrow so I went tonight.
1 kneeling into single leg jump
Had to do a few before I managed to do this stunt
2 kneeling into squat jump - barbell
2 x 2
This was really cool. I dare you all to try it out! Not as easy as it might look.
3 snatch balance + paused oh squat
1 + 1 @ 60 jg
1 + 1 @ 80 kg
1 @ 90 kg (just the paused ohs)
4 front squat
8 @ 60 kg
8 @ 80 kg
8 @ 90 kg
8 @ 100 kg
2 x 8 @ 80 kg
5 ssb bulgarian Split Squats (cheating with hands for balance)
8 per leg @ 42 kg
2 x 8 p.l. @ 62 kg
The plyos are fun but currently hard on the back - harder than I anticipated. Need to be more careful!
4 Likes
32°C
Was fighting the dizziness. Fucking spent and the weather ain’t helping.
1 btn push press (t&go, no belt or sleeves)
10 x 10 @ 75 kg
Took way longer than it should have because I needed long rest times bc see above.
2 slingshot bench press
(Single @ 112,5 kg without support)
5 x 5 @ 112,5 kg (last rep always paused)
3 lat pull down (neutral, 7, on floor)
5 x 12 @ Stack 13
4a lateral raises cable
15 @ stack 0
8 @ stack 1
12 @ s0
4b triceps extensions
8 @ stack 7
8 @ stack 6
10 @ s5
5a full rom french press
15 @ 27,5 kg
13 @ 27,5 kg
5b lateral raises db
20 @ 10 kg
2 x 18 @ 10 kg
Chasing the pump, going to failure to feel and look better. Decent substitute to the heavier weights.
I may need to change something about the order of my training days. Front squats definitely interfere if this gets heavier.
Life kind of sucks a bit rn. Not having a good time. Also feeling very fat and unattractive (which is related).
4 Likes
Don’t want to sound like a grumpy old bloke here but I am going to. If this is an issue for you which it clearly is, what are you going to do about it? From where I sit you have all the tools necessary to change this situation and to do it fairly quickly.
Well I think a big part of the problem is my skewed view on myself due to feeling mentally shitty atm. I am under immense objective stress and some subjective stressors have eaten away at my ressources to combat that.
That said I am going to/ am in the process of dieting as well. I’m not too confident in the process though due to time and energy restraints as a result of the current stress.
121,0 kg this morning, so about 1,7ish kg down from a few days ago.
The original plan was to peak overhead and then diet down significantly but I might just diet and ignore the rest and see where that takes me.
4 Likes
Back is improving
1 single leg box jumps
5 per leg @ 40 cm
3 p.l. @ 55 cm - PR
2 p.l. @ ca. 58 cm - PR
Try it @Cyrrex
2 paused zombie squats
Up to
2 @ 100 kg
1 @ 110 kg
1 @ 120 kg
1 @ 130 kg - PR. Very sound, no struggle. Deleted video after I saw it (by accident)
3 x 3 @ 100 kg
3 deadlift (deadlift bar)
2 x 8 @ 120 kg
8 @ 140 kg
8 @ 160 kg
8 @ 170 kg
8 @ 140 kg
Ran out of time for accessories but that might be a good thing, haha.
5 Likes
Don’t want you to think I was being critical because that definitely wasn’t where I was coming from. I think for a lot of us, our view of what we see i the mirror or how we feel about our performance is very much skewed by the fact that we compare ourselves to other athletes. If we are doing strongman we see the other top competitor and they are huge human beings with what seems like other worldly strength and conditioning. Don’t even get me started to think about what pro bodybuilders look like, literally like they are from another planet.
It is then really hard to look objectively at ourselves or to accept a different version of ourselves. For me coming from running where I was very light and relatively weak, being a certain weight or size has become important. I know I could lose a few (quite a few) pounds and probably look a lot better than I do today (and possibly even feel better), but being a certain size is synonymous with being big and strong.
I know Pwn has talked about this a lot, but he seems to have been able to drop weight, look amazing and feel great.
Anyway not sure where I am going with this, but did want to say this. You are a strong dude mate, no ifs or buts about it. You have built a super solid base of muscle and you should be proud of the work you do and the consistency and effort you continue to display. But maybe being a bit lighter could be a good thing (for both of us). I’m not talking full abs here but no harm leaning out a little. Hardest thing for me is accepting that I will need to be smaller.
2 Likes
I dunno, what if I’m not instantly good at it? Watching that reminds me of the last time I did a pistol squat, where my knee said “sproink!” and I was unable to squat again for about 3 months. I might film myself doing exactly 59 centimeters, just to one-up you.
2 Likes
I’ll repsond tomorrow guys 
121,0 kg. Triceps still cooked.
1 Dips
8 @ bw
3 @ +12 kg
3 @ +16 kg
3 @ +20 kg
3 @ +24 kg
3 @ +28 kg
4 x 3 @ +32 kg
1 x 19 @ bw - PR
1b pull ups, fully paused
10 x 2
2 seated pin press (dead stop, steep angle, full rom - pin 24)
2 x 8 @ 60 kg
1 x 8 @ 70 kg
1 x 7 @ 72,5 kg
3 seated row
5 x 12 @ stack 11
4a hammer curls heavy
2 x 6-8 @ 25 kg
1 x 8 @ 20 kg
4b external shoulder rotation
3 x 12 @ 10 kg
5 unilateral cable curls (shoulder in extension)
2 x 10-12 @ stack 1
No method, just throwing heaps of volume at myself and pumping weights.
5 Likes