Recovery
10 minute swim at the beach (Its winter lol), Freezing but felt awesome after
Ready for my massive front squat session tomorrow. 6×6 125kg which I’m scared of but I’ve been preparing to crush it lol
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today’s training
Was meant to be 6×6 125kg but it felt like utter shit. I did 2 reps of 125kg barely : on video it looks as if it wasn’t hard on my legs but I just had no strength or energy in the front rack, just felt super heavy. Must be fatigued
100kg 6×6 struggled to finish this even but a volume pr with 100 lol. A pr is a pr and il take it
Yoke 170,190kg ×15 meters felt better (yoke lower on traps)
Rear delts 80 reps
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today’s training
Wow amazing session!! Thanks so much guys for the back squat tips, I put the bar alot lower on my back, widened my stance and pointed my feet out more and braced harder, and had the back neutral with upper back tight and I had no hip or back discomfort. First time they’ve felt good since I started doing them! I made zero back squat progress the last 3 months but now I can build my squat finally
Back squat
100,110,125,140kg ×4 nice!!
Push press axle
65×5 75×3 80kg×2 easy pr!
Farmers
90kg per hand ×15 meters
100kg ×15 metres
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Haha I just came back from a session where I decided to sack back squats off entirely going forward and just do SSB/front squats but your way works too.
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Glad you found your way duke. Have a look on you tube for a video called “How to low bar squat with Mark Rippetoe The art of manliness” it’s easy to watch and understand.
Another easy one to watch is “how to squat: low bar” which is Alan Thrall.
(Would link but not sure if it’s allowed)
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Glad you found your way Duke, keep at it, everybodys squat is different, main thing is neutral back, tightness and knees travelling over foot, avoiding excessive cave in.
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Thanks guys. My squat looks like a hybrid squat -between low and high bar. The bar isnt on the rear delts like typical low bar but rather on the lower traps. I figured that my squat would feel better wider as well because my front squat is naturally better wider.
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I almost didnt back squat today. I was going to use the cambered bar because I was angry that my back squat is trash and feels shit. I’m glad I back squatted though and discovered a way I can back squat.
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This is where I like the bar too, more stable than proper high bar but less uncomfortable for the shoulders than low bar
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shit session
Taking a week off next week. Should have taken one off weeks ago because I’ve felt like I’ve needed a week off for about a month now.
Deadlift 180kg fail. Left gym.
Hit an easy deficit of 180kg a month ago. Anyway feel like all the heavier stuff I’ve been doing the last few weeks I obviously dont respond well to so discussed that with coach. Last week of 12 week program so going to go over the whole 12 week and see what worked and didnt for the next 12 week cycle.
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Sometimes a week off does absolute bloody wonders, ya come back fighting fresh as ever.
I’ve done some research and it seems everybody’s different and some people can go with never taking a week off and others need one more frequently, so far I’ve noticed around every 8 weeks+ is when I feel like I need a week off and start regressing so I may take one off every 8 weeks I think.
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Skipped training today and will do it tomorrow. Couldnt be stuffed really
IMO, if you start to feel like you need a week off then, you could take a week off beforehand - every 6-7 weeks.
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Yes good idea. If I dont take a week off il just do a week of easy conditioning or something
Thoughts
I just invented food of the gods
Honey on hashbrowns lol
Also I’ll be loosely following the vertical diet from now on with some changes. Hash browns and bacon will be added in. But yeah going to lean up a bit and put on some mass,time to stop eating like a fat fuck. I always say il stop but I have my coach to help keep me accountable this time lol
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Yup that sounds pretty good.
Deload every sixth week. You’ll have accumulated some fatigue and the deload won’t erase it all, just enough that you have room for more.
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I think the problem as well is that when I asked for a deload my coach would program one but it was still way too much, normally in the past I’d do stuff all during a deload. (he programmed what he would do during a deload, Hes been lifting for 8 years and before that played rugby, he recovers very fast from training)
I discussed that with him but yeah from now on my deload will be alot easier as well as dropping strongman events like yoke or farmers during the week. Even if 200kg is light for me and I do that during deload week, it’s still 200kg I’m running with on my back which is very taxing for cns.
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Slightly hilarious.
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Yeah 
I hate breakfast but I cant seem to get enough of hash browns or bacon!
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