Let’s see the last dedlift sesion. I used to do 2-3 reps till now. I’ve never expect that I would pull 93 kg for 5 reps and I could do 1 rep more at least.
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Good lifting. I think that’s the closest to a max I’ve seen you push.
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Thanks :). In fact, it’s not so hard as it looks.Last months I could only 2-3 reps on 93kg. Here I have much more control over the bar, speed and extension of the hip. I definitely could one more. And most importantly my knees don’t go forward, as they used to through the heavy sets.
I skipped the trap bar deadlift last week because of the holidays - different gyms without this type of bar. In the week before I did 2x103kg, which is closest to my max. As an efford- I’m very carefull with the max because of my eyes and the intraocular pressure.
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31.12.2019
triple sets
1. lat pull down neutral grip (30kg warm up) 3x10x55kg (the hard cable)
2. seated chest press 3x12
3. hyperextensions for glutes 3x15x20kg plate in hands
4. seated leg press (70kg warm up) 3x12x120kg
5. leg extensions 3x10-12
6. abductor machine 3x15 all weughts
7. seated row machine 3x12
8. pec deck 3x12
9. leg and hip raises decline bench 3x10
10. dumbbell RDL 3x10x(2x32,5kg)
11. seated leg press machine narrow stance 3x12x90kg
12. dumbbell lateral raises 3x20x(2x5kg)
I felt everything excessive hard and heavy. I didn’t sleep well, stayed to midnight waching The Witcher. Alright, after the fisrt 4 episodes , I admit, it became more and more interesting :). I’ll try to taka a nap afternoon, to be more fresh for the new year.
Through the whole year I worked on my new body weight. Ii doesn’t much visible from the photos but I feel that these 67kg are more and more quality and I’m definetely stronger than last year.
12.2018
12.2019
And my phones are getting more and more cheap crap 
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Happy new year, my friends!
Be safe and stronger!
01.01.2019
Rest day.
I had a gym open and I had my home weights but, meh, I wanted to be lazy.
02.01.2020
triple sets
1. pull ups neutral grip 3x8
2. dumbbel overhead press (10kg warm up) 12x(2x15kg) 7-7x(2x17,5kg)
3. hyperextensions for glutes 3x15x20kg plate in hands
4. conventional deadlift (58kg warm up) 3x78kg 2x88kg 3x3x98kg no straps 
5. leg and hip raises decline bench 3x10
6. lateral plate raises 3x20x(2x5kg)
7. leg extensions 3x12-15
8. crunches knee to elbow 3x30
9. conv. deadlift with straps 3x5x78kg
10. pec deck machine 3x12
11. lat pull down bilateral 3x12
12. cable squats on crosover machine 3x15x80kg
13. triceps push down 3x8
14. dumbell biceps curl 3x8x(2x12,5kg)
Strong and confident, very pleased today.
There’s some psychological phenomena- I pull it easier when I suppose that the bar is less than 20kg.I’m not sure, may be the weight was a little bit more - like 99kg, doesn’t matter, next time I’ll get the proper bar.
Shitty shitty phone :).
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Any thoughts about this? I see some mistakes - back bending, but I felt good overall.
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Here- lighter sets with straps, performed after the heavier sets above, the 10th exercises in this workout :). I think it looks really good, no belt needed to keep the posture.
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Do I need to throwaway this pants too? My butt looks enourmous and fat in light color
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not fat- round and pretty!
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I haven’t posted in this log much but I’ll start by saying that’s a solid looking lift.
The back position is pretty close to neutral as is. I don’t think it’s a problem really unless it’s causing back pain. Can you get into that kind of position at all like at lighter weights or is it more of a thing at heavier weights.
If I had to nitpick maybe that it looks like the bar gets knocked forward at the start of some reps
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Very kind, thank you. 
I got this confidence with havier weights just 2-3 months ago, when I bought lifting belt. It’s neoprene belt , not very solid, but gives me great mental support and helps me to hold my breath and abdominal pressure.
I have no pain or back problems for now. I used to have some discomfort months ago because I want to pull heavier barbells but I couldn’t brace myself.
I’m not sure what do you mean. Hahah, sorry , may be because my english is not so good. I slide the bar on my shins, even I hurt my skin.
This vid is a long watch but the gist of is that a straight up bar path over the middle of the foot is most efficient/effective technique. If the bar drifts forward from this straight bar path the lift becomes harder at these points.
So we see that the bar is pushed a bit forward by your shins at the start position so you have to waste energy to pull the bar back close towards you and into a good bar path again instead of using that energy to pull the bar straight up.
Sorry if the explanation is still poor but maybe try tweaking start position to see if you can make the start of the lifter easier
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Oh, I got it, thanks.
Nice video lesson. I’ve been watching this before, but never thought that may be I did this mistake. So I watched my video on slow mo and I placed a ruler over the monitor and I noticed it. In fact I drag the bar to my shins, not from the floor , but a little bit later.
I will take a shot from a different angle next time and will be more carefull.
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Try setting up with hips a smidge higher. Because everything is like connected in a chain bringing the hips too low will push thighs/knees/shins forward
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You may want to check if it was an Women’s Olympic weightlifting bar. I know those are thinner (as women tend to have smaller hands than men) and are lighter as a consequence.
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No, we don’t have a olympic bar at all in the common gyms here. :). Just cheap chinese imitation (no offence), like 17,5-18-18,5kg or something in the middle. Тhere’re 1-2 bars about 20kg.
The plates are not balanced too, they are at least +/-200-300g, but in this gym there’re three type of 10kg plate - 9,5kg , 10kg and 10,5kg So I round off the weights as realistic as possible.
03.01.2020
Rest day
04.01.2020
Today was a complete failure. The workout starts fine, but after the firts set of squats, I felt a sharp pain in my lower back. I quited the squats and prolonged with leg press machine.
I’m not sure what caused it, I felt it before the second set. It was sharp for the first 3-4 hours, but now it’s little better. I really hope to be a muscle strain , not a protrusion. I felt soreness and stiffness in my errectors and glutes after the heavy deadlift from 02.01. but I ignored it.
F*ck! I’m angry, I did only a half of workout. I will see what’going on tomorrow and may be will do a light workout without squats of lifting. We’ll see…
04.01.2020
triple sets
1. bench press shoulder wide grip (40kg warm up) 10-10-8x60kg
2. lat pull down neutral grip 3x12x50kg the hard cable
3. hyperextensions 3x20-25
4. back squats (40kg, 60 kg warm up) 7x65kg … and I stopped here **
** seated leg press machine 3x12x90kg
5. lying leg curl 3x12x40kg
6. lateral plate raises 3x15x(2x5kg)
7. rare delts machine 3x12
8. pec deck 3x12
9. crunches 3x20
Holidays are over :(.
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You’ll be ok. Try not to stress. Keep on moving: walking and doing every day activity as you can without provoking discomfort. When things settle down a bit you can assess. Hopefully nothing too serious. Have been rehabbing my own back injury for more than half a year now so I can relate
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Thank you! <3
But as I thought it was same muscle or ligament strain. This morning when I woke up I was just fine, may be at 95% recovered. Pfff, lucky me! I was scared that this might be my first trauma. Thanks God, I’ve never had any pain that last longer than a 24 hours till now, only muscle soneness, that is severe sometimes.
I think that I strained something while I tighten the belt. The belt is too high and I have to adjust my pointing false ribs every time, so I have to turn myself left to right.
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19kg- my old gym had the same ones and the trainers weighed a couple for fun
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Here they are mostly 17,5kg. And of course there’s no 1.25kg plates in this gym. Because of it I can’t round the numbers on the bar- I have 57,5kg or 62,5kg for example - nothing in the middle 
And this is very big difference.
The other gym is better, they have more bars and weights.
That’s the same at my gym (and it’s a good one 
) I’ve been doing my singles at 72kg with 75
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