Damn that must have been a griiiiiiiinder. Quality
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Love the determination mate
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1 paused zombie squats
2 @ 100 kg
1 @ 120 kg
1 @ 130 kg
0 @ 140 kg - ups
1 @ 135 kg - PR
3 x 3 @ 110 kg
2 deadlift (deadlift bar)
8 @ 160 kg
8 @ 180 kg
3 x 8 @ 150 kg
3a seated low pin press, dead stop (pin 24)
8 @ 70 kg
7 @ 75 kg
2 x 8 @ 65 kg with dangling weights
3b seated cable row (half supinated mag grip)
4 x 12 @ s14 (easy)
3c sit ups
4 x 12 @ +5 kg
Very very good training. Had a wonderful date yesterday and slept a ton (woke up a lot but just stayed in bed and kept at that and actually fell back to sleep several time). My body desperately needed that.
Tonight it’s sauna day with my flatmate again which should be relaxing.
Didn’t study today which stresses me out but it’s been such a good relief just enjoying my training and day. First time in a long time that I’ve been in a decent mood.
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@SvenG that was fast, bro! 
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Fastest like in the West!
(But only because @throwawayfitness is on a break, haha!)
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1 btn push press
8 x 8 @ 92,5 kg
2a bench press
1 @ 117,5 kg - weirdly exaggereted pause
5 x 5 @ 117,5 - slingshot
2b lat pull down (wide)
5 x 12 @ s13
3a lateral raises
3 x 10-12 @ 10/ 12,5/ 10 kg - seated, super strict
2 x 10-12 @ 15/ 12,5 kg - standing
3b triceps extensions
3 x 10-12 @ 6/5/5
2 x 8-10 @ 37,5 kg - french press
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1 kneeling to squat jump
3 x 3 @ empty barbell
2 front squats
6 @ 120 kg - massive cramp in biceps. Wanted 8. Most likely still a PR.
1 @ 120 kg - tried the straps method. Nope
5 @ 120 kg - clean grip into crossed after a 3 reps, haha
2 x 8 @ 100 kg
The legs can do more, the front rack can’t.
2 ssb bulgarian Split Squats (cheating with hands on uprights)
4 x 8 p.l. @ 82 kg
Massive jump here!
3 ghd Back raises
4 x 10 @ 50 kg
Building legs and t-spine stability. Working on weaknesses while keeping training induced stress low.
Hard Session today. Went by feel.
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yer, fkn front rack. LOL
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1 paused btn press
3 @ 95 kg
4 x 3 @ 100 kg
2 pull ups
7 x 3
3 x 6 - black band
3 seated low pin press (24) dead stop
3 x 8 @ 60 kg
1 x 10 @ 60 kg
(40 kg straight + 10 kg in 5 kg plates dangling on bands)
4a dips
8 @ bw
3 x 8 @ +12 kg
5 cheat curls (ez bar)
2 x 6 @ 57,5 kg
6 seated incline curls with db
12 @ 12,5 kg
12 @ 10 kg
12 @ 7,5 kg
Painfully pumped!
Weight is stubborn right now. But all in all I’m quite satisfied with my efforts. In a super stressful time, I’m still getting in a lot of work in and making room for my sessions. I’m sweating my arse off and putting in some good, although mostly unstructured work. Heavier weights will come in due time.
Added the second btn session because even though, I’m focused on hypertrophy, I don’t want to lose too much oh power/ readiness.
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Are you doing any conditioning outside of the gym. Do you have space in your day for a tabata squat session or 50 burpees ? Could help supercharge the metabolism and keep the fire burning
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Originally wanted to train that day. It was a really odd one. I was sweating profusely the entire day (and the weather couldn’t have been the reason), which I contribute to probably a parasympathic disregulation maybe (stress and such). Whatever - I went to the gym and had to fabricate an atlas stone which took quite a while and meant a whole lot more sweating and attempted to train afterwards. Worked up to a 130 kg paused front squat, which felt super heavy and I called it there.
Sooo - 29.07.
118,8 kg - finally a drop but I think that’s mainly water because on top of sll the sweating throughout the day I went into the burning hot tub at night to sweat some more.
How much remaining soreness is too much soreness to train again? Probably the amount I felt today in my legs, glutes and back (quads take the crown), haha. But fuck that.
1 paused front squat
1 @ 140 kg
3 x 3 @ 115 kg - as paused zombie squats
2 deadlift
7,5 @ 190 kg - could have hitched it but why?
4 x 8 @ 165 kg
3a trap bar shrugs
3 x 15-20 @ Ca. 100 kg (don’t know bar weight)
Apparently already reached the limit of these pre fatigued 8 rep deadlifts? Didn’t expect that despite the soreness and front squats.
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140 kg actually ties my best front squat (unpaused and maybe with loose wraps). That makes up for the deadlifts a bit.
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Do you have any ideas that don’t take away precious recovery ressources away from my lifting? I find most of these things, even air squats tax my already chronically under recovered quads and therefore impede my lifting abilities. The bike riding is a good method in that regard but time consuming and also not that effective if we talk about “burning” some calories.
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Now that is a really good question, and probably one that needs more input from other members.
For me doing burpees didn’t effect my leg recovery. It did feel bad when I was doing them but I never felt like it effected me when I was in the gym. I guess if you were to stick to them and build slowly over time then you should adapt to the workload.
If you dont want to do burpees or body weight squats (which I totally understand by the way) then it really depends on what time and equipment you have.
Weight vest walks are great and shouldn’t effect the leg recovery, but you need time.
Cycling is good especially if you do tabata type intervals, you need the equipment but it doesn’t take much time.
Sandbags are awesome. If you have a bag at home, its pretty easy to do some pick and carry and really hit the conditioning hard.
Heavy bag work is awesome. Simple 2 min rounds, 1 min rest, 10 rounds will have you blowing out of every orifice. Wont hurt the legs and if you keep the punches light and work on speed and combinations rather than power it shouldn’t effect the shoulders too much.
Skipping is awesome, but can effect the calves and shins until you get used to it.
kettlebell or light barbell complexes are great - again it depends on time and equipment. Having a couple of light kettle bells at home doesn’t take up much space.
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1 btn push press
6 x 5 @ 105 kg
2a bench press
1 @ 120 kg (paused)
5 x 5 @ 120 kg - slingshot
2b lat pull down wide
5 x 12 @ s13
3a triceps pushdown
3 x 8-12 @ s5
3b seated lateral db raises (facing seat, no cheating)
3 x 10-12 @ 12,5 kg
4a french press full rom
2 x 12 @ 37,5 kg
4b lateral raises db standing (more body English)
2 x 10-12 @ 17,5 kg
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1 kneeling into squat jump into high jump
3 x 3 @ empty bar
2 front squats
7 @ 120 kg
3 x 8 @ 105 kg - managed all in clean grip!
Had really no business attempting the 120 for 8 again today but did it anyway. Hit it hard, hit it ass to grass and blew it with the front rack on the 8th rep. But still an improvement from last week.
3 ssb bulgarian Split Squats
2 x 8 p.l. @ 87 kg
2 x 8 p.l. @ 62 kg - I was floored… Had to strip some weight
4 ghd back extension
4 x 10 @ 50 kg
I might not be as focused on numbers right now, but let me tell you - I’m still training as hard as I can atm.
Body yearns for a deload but I’ll have to have a few days away from the gym anyway next week so decided to eat a spoonful of concrete and attack today.
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02.08.
Ergometer cycling
10 min @ 130 watts
4 min tabata @ 200 watts
10 min @ 130 watts
It’s something
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and this is all that really matters. Fine work young man,
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1 paused btn push press
5 x 2 @ 110 kg
1 x 1 @ 120 kg - just because. Dunno.
3 pull ups
5 x 4
3 x 7 @ black band
2a seated dead stop pin press with dangling weights
8 @ 70 kg
7 @ 70 kg
2 x 8 @ 60 kg
(2 x 5 kg per side dangling on bands)
3 dips
3 x 8 @ +12 kg
4 ez curls
2 x 8 @ 47,5 kg - cheating but not extreme
5 seated db incline curls
Max @ 12,5 kg
Max @ 10 kg
Max @ 7,5 kg
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