Here one ot my deadlift session of average weight for 8 reps It’s not perfect but I think is much better than this old video of my youth. I work with 8-10 reps average weight one week and 5-6 with higher the other. I don’t try PR. Sometimes (on 2-3 mouths) I go heavier with 2-3 reps but not maximal weight, just stop when I see that broke the form.
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Trap bar deadlift
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MarkKO was being ironic!
@MarkKO I was refering to some people like Meadows that says that sometimes, on some exercises, it can be good since you extend the TUT and really destroy the muscle for instance a row with perfect form until you can’t then some momentum to do reps you couldn’t normally
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No I wasn’t! I find squats about an inch high to be way harder than to depth.
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Actually I do as well ahah but I think it’s because I have less stretch reflex then (I have long legs)
04.10.2019
Rest day
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05.10.2019
triple sets
1. overhead press (20,30kg warm up) 3x3x40kg
2. back squats (40kg) 3x6x60kg
3. hyperextensions for glutes 3x15x20kg plate in hands
4, crunches 3x20
5. backs squats 3x10x55kg
6. leg curls unilateral 3x15x15kg each leg
7, cable flyes (different possitions) 3x12
8. one arm dumbbell row 3x10x30kg
9. front raises to overhead back on wall 10-10-8x10kg plate
10.leg and hip raises decline bench 3x10
11. cable sholder press x12
12. seated leg press unilateral 3x12x40kg each leg
13. leg extensions3x8
Stationary bike 30 min.
Very dissapointing. I did almost the same last saturday but 2 reps more on the basic. I didn’t ‘‘feel’’ this workout. No muscle soreness, no exhoustion, just lack of power. May be the reason is the less caloric intake. I will get back to my usual calories next week.
I will give a chance to a interesing machine in my gym, I’m a free weights lover, I use machines only to rest between the basic exercises , fillig the time.
But in my gym there’s a great machine Cybex ft360. The arms can move in 360 degree and literaly can do anything with this.
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Well, even that I don’t like yesterday workout, my body does. My legs hurt like hell today because of these squats, I’ve done a good work even if I felt myself weaker than usual.
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I don’t write the weights of the cable machines (only 2-3 ot them that I use every day in similar way and track the progress there) They are not estimate free weights , the relative force depends from the construction of the machine, lenght of the cables, number of pulleys (every one is defferent) and the position of the user. (Arhhh , it’s so hard to express so simple thoughts in english :()
So… I will write down my relative perception.
06.10.2019
**triple sets **
1. lat pull down neutral grip (30kg warm up) 3x8x55 kg (the hard cable)
2. chest press machine neutral grip (for triceps) 3x8 heavy
3. weighted crunches machine 3x10 all weights
4. kettlebell deficit squats 3x15x33kg
5. calf raises on seated leg press machine 3x12x40kg for each leg + drop set 3x12x70kg two legs
6. lateral dumbbell raises supinated palm 3x15x(2x5kg)
7. cable lat pull down bilateral 3x12
8. cable triceps push down bilateral 3x8
9. crunches elbow to knee 3x20
10. romanian deadlift with dumbbells 3x12x(2x27,5kg)
11. leg extensions unilateral 3x8
12. hip abductor machine 3x15 all weigths
13. cable Y raises 1x8 too heavy 3x12
14. biceps curls 3x7x(2x12,5kg)
15. rare delt machine 3x15
Yep, just one hour with plenty of rests, just because my phone stays in home.
That’s me- just nice light :).
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Yes you’re totally right! But I still write them down so that the week after I can see what I did and try to improve. I used to never log anything because I have an excellent memory. But on exercises like triceps extension, fluffy stuff like that I don’t always remember.
For how long have you been in a caloric deficit?
Well also there are always “bad days”. It happens. What I like to do is go to higher rep range, do intensity stuff like drop sets or rest pause and try to have a satisfying skin-splitting pump
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For sure. You can’t always hit the weights you want, but you can always get a pump.
Personally I only track weights on main strength exercises, not on isolation stuff. If I track weights, it shifts my mindset to hitting numbers instead of working the muscles
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Well, I had to do this deficit, because I had a food poisoning last monday, and I did a day of fasting to recover, so I decided to prolong this , choose clean food and kept the calories under 2000 for the whole week , too low for my activities - 4-5 full body workouts. This was an emergency and would not be repeat. :).
I used to eat about 2700-3000 kcal per day for the last 3-4 months, a little bit high for me. As long as I track my calories I see that my balance in about 2400-2500 kcal (+/-) for weight of 65 kg. With these 200 kcal extra per day I gained about 2-2,5 kg for past couple of months but I’m not satisfied.
Now I will cut the calories to 2400- 2500 per day with the idea to loose 2-3 kg (5 lb) for 2-3 mounts- very slow, not to reflected to my strength and stamina. Wish me luck, I love to eat. 
I have good memory too, I think about gym all the time even I dream workouts (crazy, I know :)) but I love to see a workout written down , feel it completed like I did a pretty good job. In other hand obviously I like to brag and I need to share my log. I couldn’t spend a week without a public log after I close my old one in the bulgarian site.
Well said. Muscles don’t know how much plates there are on the bar, right :). I used to train with the same or higher weight every next workout, not lower. But these days I found a new and magnificent youtube channel about the right form of performance and I’m eager to practice some new advice and techniques to improve my posture.
Well, you won’t understand the text in bulgarian but here it’s a good challenge for mobility and right performance of squat , bent over row and other.
https://www.youtube.com/watch?v=loyaONh4LVk
When I used machines, I recorded the plates I loaded just for reference; and what machine to make sure I knew for future use.
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Well if it’s only been one week of deficit really I don’t think you would lose strength!
Yeah I’m sure you’re not the only one who thinks so much about the gym ahah
Hmm, I’m very sensitive to starvation. I can’t stand more than 3-4 hour without a snack and a whole week on half calories- too bad. I feel weakness in the same day if I couldn’t eat enough.
07.10.2019
Rest day.
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08.10.2019
triple sets
1. pull ups 3x8
2. dumbbell overhead press neutral grip 3x10x(2x15kg)
3. hyperextensions for glutes 3x15x15kg plate in hands
4. hip trusts (70kg warm up) 3x8x90kg (pretty easy)
5. leg extensions 3x10
6. front raises to overhead 3x10x10kg plate in hands
7. lat pull down bilateral neutral grip 3x12
8. cable triceps push down V-handle 3x12x40kg
9. leg and hip raises decline bench 3x10
10. seated leg press machine narrow stance 3x12x90 kg (surprisingly hard)
11. leg curls 3x12x40kg
12. calf raises on seated leg press machine 3x12x90kg drop set 3x12x70kg
No FB, no phone- just an hour with proper rests.
After so many years of training, I just now start to activated my glutes properly and flex my abdominal muscles in every sets. Think to slow down the tempo and to take more control over the barbels.
I overloaded my traps for years, I got neck pain, stiffness and discomfort, my arms tingled at night- all because of wrong load to the traps. I think to take measures and rebuild this section.
Simple trick-a little front hip (pelvis) rotation and your butt and abdomen are flexed. As easy as it sounds.
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09.10.2019
triple sets
1. bench press shoulder wide grip (47,5kg warm up) 3x8x62,5kg
2. one arm row on seated row machine 12x40kg 10-10x45kg each hand
3. leg raises on roman chair 3x15
4. convencional deadlift (technique) 3x67,5kg 3x77,5kg 3x82,5kg 3x3x87,5kg 3x3x77,5kg
5. lex extensions unilateral 3x8x15kg each leg
6. peck deck machine 3x10x55kg
7. one arm dumbbell row on bench 3x10x27,5kg
8. dumbbell lateral raises supinated palm 3x15x(2x5kg)
9. seated calf raises 3x15x 30kg
10. RDL 5x77,5kg 8x72,5kg 10x67,5kg
11. cable squats 3x12x80kg
12. v -presses with medicine ball 3x15
Everyting light and fine. 90 min with many rests.
No, no, no conventional deadlift is not for me.
I tried again today some improvements, corrected the wrong trap flexion and experimented with the stance. But no, I will continue with trap bar mainly. And RDL, of course, but it’s another exercise.
I took couple videos and it’s not terrible, but not great eighter. Very high start , low glutes engagement and I can’t fix it. With the trap bar I have non of these problems.
It’s sad that I know almost everything about right form of the exercise and I visualise it, but I can’t do it perfectly, my body doesn’t cooperate 
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10.10.2019
Rest day.
All of experiments with deadlift brought me intense muscle soreness and painfull erectors and lats. I slept over 9 hours and needed more.
11.10.2019
triple sets
1. incline dumbbell bench press (15kg warm up) 3x10x(2x22,5kg)
2. lat pul down neutral grip 3x10x50kg (hard cable)
3. hyperextensions for glutes 3x20
4. seated leg press machine narrow stance 3x15x90kg
5. leg curl 3x12x40kg
6. leg and hip raises decline bench 3x10
7. rare delt machine fly 3x12
8. pec machine fly 3x12
9. dumbbell lateral raises 3x12
10. deficit kettlebell squats 3x12x33kg
11. lex extension unilateral 3x10 each leg
12. calf raises on seated leg press machine 3x12x40kg each leg + 3x12 two legs
Very easy and light recovery workout. Nothing that involves the lower back. Tomorrow we’ll see
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12.10.2019
triple sets
1. overhead press (20,30kg warm up) 3x8x35kg
2. back squats (30kg warm up) 3x10x55kg
3. V- presses 3x12-15
4. back squats 3x12x50kg
5. hyperextensions for glutes 3x15x15kg plate in hands
6. front raises to overhead back on the wall 3x8x10kg plate
7. lat pull down bilateral 3x12
8. triceps push down 3x12x40kg
8. leg and hip raises decline bench 3x10
10. romanian deadlift 3x12x60kg
11. seated leg press unilateral 3x10x40kg each leg
12. leaning dumbbell lateral raises 3x8x10kg
Very light agin, very strict form, good pump. Took me double time than usual - 2 hours, just because I played a coach to one of my gym buddies - an adult man, a military captain, but with no knowledge and sense of training.
Well in my country the higher ranks of military men are not like in the american movies, ho-ho, not at all. Most of them (not at all, but enough :)) are adult obese men who drink and smoke and barely walk than running or exercising…
Yes I train barefoot for many years
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13.10.2019
Rest day.
Well, I have some big plans for the gym and for a nice walking in this beautiful sunny time here. But in the morning I started to put together a storing shelf at home and next to rearange the furniture and time flied away.
Although my legs hurted a lot from these 6 sets of squats.
Rest was the better decision.
14.10.2019
triple sets
1. one arm row on seated row machine 3x10x45kg each hand
2. hyperextensions for glutes 3x20
3. leg raises on roman chair 3x12x4kg medicine ball between feet
4. bench press shoulder wide grip (57,5kg warm up) 8x62,5kg 6x67,5kg 3x72,5kg
5. trap bar deadlift (the bar is 23 kg, 73 kg warm up) 3x83kg 3x88kg 3x93kg 2x98kg 
6. leg extensions 3x10x 30kg
7. bench press shoulder wide grip 3x12x52,5kg
8. trap bar deadlift 3x6x83kg
9. cable low row 3x12x50kg
10. leg press machine 45 degree 3x12x110kg (FROM)
11. seated calf raises 3x15x30kg
12. v presses (or smth like) 3x12x4kg medicine ball
13. bulgarian split squats - a super strict variation 4-5 sets per leg no weight - my legs burned
Absolutle perfect,everything easy and smooth. Didn’t push to the max, possible one more rep on every set. It took me 90 min, I talked too much with the guys and take too long rest to adjust my shitty camera. This cheap phone is a potato, nothing else. :(.
I will upload the videos for comments and critic next days
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Your bench is no joke lol! But why do you it two times with two exercises in between?
Thanks. Unfortunately my bench is stronger than my squat :(.
I did 3 heavy sets and 3 lighter volume sets, so I consider them like different exercises, different goals.
I do triple sets 3x(1+2+3) then 3x(4+5+6) and so on. It increases the dencity and spends time. Last but not least this give me more rest between sets for the same muscle groups and allows me to use bigger weights. I would love to train in curcuit of 5-6 exercises at least but I can’t take over the whole gym.
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Oh it’s true! I forgot you’re training in supersets. It makes sense then.
Well I feel you. My squat is stronger but really not that much
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