Now now, no need to rub it in my face! 
Your English is quite good actually. A few minor mistakes here and there, but some native English (American) speakers make worse, if not the same, mistakes.
2 Likes
07.01.2019
triple sets
1. pull ups neutral grip 3x8
2. seated chest press 3x12
3. hyperextensions for glutes 3x25
4. seated leg press (70kg warm up) 3x15x95kg
5. leg extensions 3x12
6.calf raises on seated leg press machine 3x15x95kg
7. cable lat pull down bilateral 3x15
8. calbe chest press 3x15
9. leg and hip raises 3x10
10. RDL 3x12x60kg
11. one leg seated leg press 3x10x40kg each leg
12. crunches 3x25
13. one arm dumbbell lateral raises 3x10x7,5kg
14. triceps push down 3x15x35kg
15. good morning 3x20x15kg
Over an hour, but I wanted to waste time.
Last couple of months I don’t have much progres in weights (a little in deadlifts) , but I started to perform the exercises more strictly. I hope to perfect with the help of these coaches who I’ll be visit to.
I was very carefull to my lower back again, took lighter weights and everything was fine. Next workout I will use the usual weights for me.
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@whang thanks for the kind words.
Мost of the time I see my mistakes only after I fill the post. i am not satisfied because i can successfully listen to a conversation or read a book but when i write i seel that my vocabulary is quite modest.
No photos these days. I used to take selfies too often but now it’s not convinient , there are many people in the gym or the dressing room, and I often feel swollen and not looking good.
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So… photos of one of ours hystory town Veliko Tarnovo , Medieval capital of Bulgaria. These are the recontructed ruins of the fortress. The colorful photo is a special spectacle called “sound and light”.
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5 Likes
That’s a very good bench then.
1 Like
08.01.2020
Rest day.
09.01.2020
triple sets
1. overhead press (20kg, 30kg warm up) 3x5x40kg
2. lat pull down close grip V-handle 3x10x50kg (the hard cable)
3. hyperextension for glutes 3x15x15kg plate in hands
4. hip trust (70kg warm up) 3x12x90kg
5. leg extensions 3x12
6. lateral plate raises 3x15x(2x5kg)
7. seated rowing machine 3x12
8. lying dumbbell triceps extension (french press) 3x10x(2x10kg)
9. seated dumbbell biceps curl 3x10x(2x10kg)
10. kettleble squats 3x15x32kg
11. lying leg curl 3x12x40kg
12. weighted sit ups 3x12x15kg plate oberhead
Quick and easy.
I was feeling excesive power but I was careful.
There’s a new pussy pad, very thick. I’m happy :).
3 Likes
10.01.2020
triple sets
1. pull ups neutral grip 3x8
2. eated chest press 3x12x62kg
3. leg and hip raises flat bench 3x12
4. split squats on smith machine 3x10 -30kg added
5. leg extensions 3x12x30kg
6. seated calf raoses 3x15x35kg
7. cable low row 3x15x50kg
8. front raises to overhead 3x8x10kg
9. rope face pull half kneeling 3x15
10. cable squats 3x15x80kg
11. glutes press on supported chin up machine 3x12 each leg
I think that this is some weird instagram glute exercises for skinny bicthes - and it is, but it’s good :).
Oh, so good workout. Fast and easy.
Overhead press from yesterday - it’s not perfect, but not so bad.
I have to stabilize the core.
It’s not so big hyper extension in the lumbar spine , I have too big buttocks 
2 Likes
40kg overhead press would beat out most of the guys lifting at my gym.
What am I talking about? All your lifts would.
6 Likes
Are you flexing your quads/glutes in the press? I find that a big help with stability.
I’m not a big presser though so take any advice from me for what it’s worth.
1 Like
I try to , but it’s easier to know this than to do it actualy. :). I take a video of heavyer sets when the problems and weak spots are visible.
But for me is more important to learn how to flex my abdomen and to stabilize my core. It turned out to be a lot harder than I think and the opposite of what we usually do.
I will consider any advice, don’t worry.
Have you tried using a belt for these? It’s the only lift I found a belt useful for.
I tried, but it’s not helping, perhaps I can’t properly use it in this situation.
Year by year I repeated myself that I don’t need any belt and natural corset is better, bla-bla, but it’s not as simple as that. I use the belt for some “heavy” deadlift and squat sets to help me with intra abdominal pressure-I literaly feel the barrier I have to push. So far that’s it. Everything else is without belt. I have to learn to use it.
1 Like
The OHP is the only thing I use it for. I have never figured out how to use it properly for squats or DL.
Of course you are moving much weight than I am, but I a tendency to hyperextend my back on OHPressing.
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That’s probably because I’m twice your size so I compare only training weights to personal body weight. In that case I’m weak and fat :).
You underestimate your gym mates. It’s normal for intemediate guy to push his own bodyweight. As many charts and data and based on my own experiance an intermediate strenght level means about 1xBW overhead press 1,5xBW bench and probably 2xBW squats and 2- 2,5xBW deadlift for 1 RP. These are the quite normal digits to aim for. For profesional powerlifting atlete you know the numbers are almost double.
I don’t think anyone in this forum would consider you fat or weak!
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I’m aware this is technically true, but I don’t see much much evidence of it in any of the commercial gyms I’ve lifted in. Maybe it’s the time of night I go.
1 Like
I’m the same way. I love using it for OHP. I think for me it comes down to a lack of core strength or lack of ability to brace properly. Or both.
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Well, I don’t see enough of them eighter. 
But this is technically true for people who want to improve themselves and getting stronger and better with time. It’s sad to look at people who train with the same weights for a decade and getting worse witn their physically appearance.
Unfortunately every day I see also guys who don’t squat at all and lift with so heartbreaking form. But I’m lucky that I personally know enough dedicated men and women who are strong, aestetic and confident. I’m not on the atlete level but also I don’t want to compare myself with a random gym guy who culrs on the squat rack.
2 Likes
I’m still dubious on the numbers though. If I applied them to myself between now and around three years ago, I would be definitely much weaker now. Except I’m not.
Eddie Hall’s 500kg deadlift would be intermediate by those definitions. BW multiplier strength standards are very silly.
2 Likes
In high weight classes this doesn’t apply anymore. It’s visible in 59,66,74 and 83 kg BW classes. A friend of mine Aleksander Petrov is competitor in 59 kg with 215-220kg sumo deadlift. He take all national records and he is in the first five in Europe.
At 74kg BW class for example deadlift is about 280-300kg and 150+kg row bench. Bulgarian record I think was 174 kg or something like that.
With higher BW the equation changes. That’s why I’m fan of middle categories. 
This is why I think any conflation of strength with ability to lift multiples of bodyweight is ridiculous.
A 75 kilo man who squats 227.5 kilos is squatting three times his bodyweight, but is much weaker than a 125 kilo man squatting 320 kilos, which is just over two and a half times his bodyweight.
Frankly, it is almost always only weak people who are impressed by how much a person lifts relative to bodyweight.
Being strong means no one will ever add ‘at so and so bodyweight’ after talking about how much you lift.
2 Likes