Only back a couple weeks and BAM a PR. Nice work mate
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Well i think my meals of Chinese food is helping lol
20191009_151720|375x500
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Wow that is a serious portion. Quality
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Jeeez where was this at??
Every day i have that since it fills me for two meals for $15
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A small chines restaurant in Stratford
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Not judging, but ever considered eating a little cleaner?
Bunch of rice and steak perhaps?
Personally Im not a fan of those oils that some Chinese restaurants use.
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Oh I wish I could. I just don’t have a functioning kitchen as I live in a trailer park for another week till I get my new place. Still scoping out the area also
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Dead Lift
135x10
225x5
315x2
405x1
455x2 - felt slow so called it
Paused squat
225@3×8
Assistants
Pull throughs
Pull ups
GHR
Side bends
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Spoto Press Narrow Grip
225@8×3
Assistants
Side Raises
Hammer curls
Press downs
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What does spoto press help with?
I kinda di a slight variation off Hercs training. But bar speed for me
Ok cool. I’ve been meaning to try them.
Last coiple days jad to move into my new pad. Will be back in the gym tomorrow
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Squat
Barx10
135x5
225x3
315x1 - felt slow coming out but new 100% Raw PR
355x1 - flew out of the whole and 100% Raw PR
Added Belt and Sleeves
405x1 came out woth no real trouble
430x1 little grond out of the whole but flew out. Post retirement PR
455x1 -All Time PR
Good Mornings
225x15
225x15
225x15
225x15
Lower back Pull downs
40×15
40×15
40×15
30×15
Lat Pull Downs
80×15
80×15
80×15
80x15
Bird dogs
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Congrats on the PR!
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@theBird
Thanks, I would of stopped at 430, if it was not fro the two other lifts in the gym after talking to them. We talked about training together and eventually getting a lifting team going so more motivation there. Possibly start in two weeks with the group of guys.
On that note, my training layout has been a bit weak so going to layout my master plan so I will keep to it and not jump in between with all the assistance work.
Program:
Gorilla Method(West Side Barbell with a twist)
Weekly Layout:
Monday: ME UPPER
Tuesday: ME Lower
Wednesday: OFF
Thursday: DE UPPER
Friday: DE Lower
Yearly Plan of Action
OFF-SEASON = Picking a top set and AMRAP and drop weight then repeat for all assistance work
PRE-SEASON = assistance work will be 4 sets at 15 reps
SEASON = compition season and will have about 8-12 weeks in between for meets to add weight
POST-SEASON = Provincials which I plan to go to in 2020
November - Febuary = OFF-SEASON
March - April = PRE-SEASON
May - October = SEASON
November = POST SEASON
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Great job on the pr. How much more do you find you can lift with a belt? I haven’t tried in a while but last time I did I didn’t see that much of a difference.
Nice. Real nice. 
It’s typically a 5-10 lb difference. It’s not a lot. I think it helps you brace and that’s how you move more weight.
Thanks! That is close to what I was seeing.