Thanks man!
That looked really good. You held position while grinding too. Plus the walkout was so full of intent.
@Koestrizer good job on the PR!!
Thanks Mark, looking at the video I am very pleased as well. I just knew I could do it. I finally managed to block out the doubt in my head and remained confident.
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Thanks!
Congrats on the PR man
Thanks!
As an update I can’t feel anything today so this might have just been a temporary thing because of fatigue. Generally my legs, especially glutes are fucked but my back feels great! Doing this deload/ taking a few days off has been a good decision.
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1 Log
65 kg x 4
75 kg x 4
80 kg x 6 - PR I guess
80 kg x 2 - legs were just not ready to play. The one set was absolutely everything they could support today, so I shut it down instead of forcing it.
2 strict Log
65 kg x 4
55 kg x 8
3a banded swiss bar strict press
20 kg + bands x 6
25 kg + bands x 6
30 kg + bands x 6
3b lat pull down
60 kg x 10
70 kg x 10
80 kg x 8
90 kg x 6
2 x 12 @ 50 kg
4 Seated db press
2 x 12 @ 22,5
5 chest supported reverse flys with dbs
3 x 12-15 @ 5 kg
Notes:
- No power from my legs. Had to rely on a lot of shoulder strength today. Still happy about 80 kg x 6. Can’t really ne bothered after yesterday. Still on a high.
- really tired and probably dehydrated.
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Hey man I’m now official in for your log 
and progress.
December: goal for 2018 Squat 160 kg, it’s a bit early to hit that goal isn’t it?
I am just about to start the simple DL program, did it for SGDL maybe 2 years ago. But didn’t follow it all the way.
Will do it for conventional. You are 1 cycle or so away from the end, right?
You feel it is lightish, and you did an extra single with chains at 150 kg.
Big question before you even has finished, do you feel it has moved you DL ?
As I said in my log, congrats with PR on squat that was awesome.
Welcome.
Haha yeah that goal hast to be upped a bit. I set my goals conservative this time.
Right, I am going into the last cycle before a deload and a max out.
Hm difficult question. I like the layout of the program. The progression is simple and makes sense.
However, I chose a very low training max of 160 kg. My best sumo deadlift is 180 kg and I wanted to use this program to get me closer to where I have been before. So the weights are now really easy and admitebly I round up quite a bit lately.
I think it is a good program even though I have to finish it yet. It definitely moved my deadlift for now.
I think depending on your level of experience/ rate that you can progress there are faster ways to progress but it is a fine program and I can generally recommend it.
Thanks for the compliment.
I hit a 1 RM conventional of 150 kg january.
40 kg x 7 and some others around for ERM 170+ kg.
But my form is not very good, so it looked like I could do it for a lot of reps and no real hard work before the end. Starting out 5x5@112 ending 3x1@150.
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I personally never use estimated RMs because I find them to be untrue pretty often. Too much goes into maximal strength to just estimated it. For example I suck at doing reps ob squats and my max ist usually a lot higher than my rep efforts. For some other lifts it is the other way around.
Yeah the program doesn’t feel like it is very hard work which is a good tool for teaching discipline and enforcing good movement quality. I counter this with going heavier on assistance stuff like rows. I am curious to see what happens in a few weeks and how far my deadlift progresses. I might do the program again with conventionals or elevated deadlifts.
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I think at ERM based on a heavy triple is pretty accurate. Anything higher and it gets progressively less accurate. Still useful though.
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I know ERM is very inacurate. And I hope I can get to the last workout doing single easy with 150 kg… might scale down though, but we’ll see.
20.02.
1 Sumo deadlift
3 x 5 @ 140 kg
2 barbell row
60 kg x 8
80 kg x 8
100 kg x 6
105 kg x 6 - as pendlay rows. PR.
100 kg x 6 - as pendlay rows
3 Power cleans
2 x 3 @ 60 kg
2 x 2 @ 70 kg
2 @ 80 kg
4 ab wheel roll outs
3 x 12
Notes:
- legs were still tired and had no power. This made the deadlifts a lot harder than they should have been but it’s okay. Next week will be different when I am more fresh.
- from a technical standpoint the deadlifts were pretty solid. Need to keep working on keeping the bar close to me
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This was the first set
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21.02.
Around midnight last night, I was sitting at my desk, my right shoulder started to hurt. Right at the front. Feels like it is impinged. I have no idea why this started. I haven’t done anything to provoke it and have never had any shoulder issues at all. That day I trained lower body and my last log Training was two days prior. It still hurts today when I move it in certain ways. Furthermore all of a sudden my triceps feel sore. Both. No sign of soreness the day before.
The only thing that could have possibly irritated my shoulder on my deadlift day were the cleans - something to monitor and keep in mind. Since I don’t know what the cause was, I will probably just have to sit this out. Sucks massively. Wanted to test today how it feels when moving.
Right when everything seems to go well…
1 Bench press
67,5 kg x 5
77,5 kg x 5
87,5 kg x 12
2 slingshot bench press
100 kg x 1
115 kg x 4 - pressed out in front of me
3 Bench press (Back off)
80 kg x 12
60 kg x 15 (paused)
4 Seated row machine
10 @ 59 kg
10 @ 73 kg
2 x 10 @ 86 kg
20 @ 45 kg
5a lat pull down
10 reps slow ans controlled
5b Push ups
15
Notes:
- I wrote the intro before training. I warmed up thoroughly and felt no pain. Like I couldn’t even reproduce it when I tried during the benching. I kept it in mind during benching and stayed conservative with my exertion but even on the heavier sets - nothing.
- will have to wait for tomorrow to See of it feels better/ worse/ same.
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Good luck man, hopefully it’s nothing serious and just one of those random occurrences where the body puts itself into pain for literally no reason.
Sorry to hear, will cross my fingers for you.
Hopefully it goes away, but, well you will, keep an eye.