Good things happening in here mate. Good to see you clawing your way back to glory
Thanks mate. I’m not in your league yet but I am feeling stronger and more athletic than I have for a while. I now need to start eating properly again and getting back on that strength train.
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Friday 9th April
Deadlift
Bar x 10
70 x 5
110 x 4
137.5 x 4 x 3 sets (no belt) all easy reps.
First set double overhand, grip was stronger this week. Other 2 sets used mixed grip.
Bench
Bar x 10
70 x 5
87.5 x 6 x 4 sets - RPE 5, 6, 7, 7
Good sets. Bench feeling solid at the moment.
Squat 310
Bar x 10
70 x 5
90 x 3
115 x 4 x 3 sets (with belt)
These are never easy. Hips still coming up out of the hole. Need to strengthen my core.
Abs and arms
Great Friday night session. One more week in the this block which is a deload / amrap fun week !!
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It could also just be a form thing. Focus on keeping your chest up on each and every rep. I thought my quads were slacking and allowing my hips to shoot up during deads but I’ve been able to slightly improve it by just being conscious of my body position on each rep.
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You are most likely right. I am not that worried it’s just something to be aware of. Either way working on my core and lower back a little more won’t hurt.
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I find good mornings very helpful in this regard.
Although I have a lot of forward lean when I squat.
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As a forever good morning squatter, I’ve learned to just consider it a feature vs a bug.
You don’t need to strengthen your core at all: think of how strong it’s getting from those squats!
Tongue only slightly in cheek there. What would be a curious thing to examine is how good of a conventional deadlifter you are, and then cross examine that with leverages. I’m effectively a factor constructed conventional deadlifter: long arms and a barely there upper torso (when I pin on my race bib for runs, I legit have no space for it on my body. It’s either riding high on my pecs or riding low on my groin). You place a bar on my back to squat and I fold forward, BUT, since I barely have any upper torso, it doesn’t place any real strain on my back because the lever arm isn’t all that far away. Now, if you’re super long torsoed, you could end up like a trebuchet and really bork something.
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You’ve seen my lifts my deadlift is not a stand out in terms of it being better than squat by some crazy ratio. In terms of my body, at only 5ft8 (standing. very straight) I don’t really have long anything !! I know I have pretty short legs but I wouldn’t say I have a long torso. I too had the same issue with race numbers when I used to run. Is there some sort of test or measurements I can do.
Monday 12th April - deload
Squat
Bar x 10
70 x 5
90 x 3
90 x 3
110 x no belt) 12 reps. This was meant to be an Amrap but leave a couple in the tank. Lungs have out a bit before my legs. Very lightheaded at the end.
Bench 310
Bar x 10
70 x 5
77.5 x 5 x 4 sets
Good reps, left shoulder felt a little sore.
Bulgarians
30 x 8 x 2 sets
Yukky!! Soooo out of breath!
Db bench
30 x 12 x 2 sets
Good reps
Last Monday session of the block done and I am feeling pretty good. Looks like I might be ready to get stronger again !
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So I thought I would take a minute to give a general life update. As I think I have previously spoke about work has been pretty hectic for a while and has been impacting on my home life quite considerably. I haven’t been the nicest person to be around for a while now but it’s hard to see that when you are inside looking out.
I have made a change at work and from next week will be moving to a new role. Similar job to what I do now but working at a new site for a different customer. This site is far less hectic and will definitely allow me to find some balance. When I told my wife she was really happy, like best news is years happy !! I guess that was a light bulb moment for me and made me realised how bad/mad things had gotten. I am looking forward to the change and be challenge of a new team and a new customer. I am also really looking forward to resetting the balance and learning to be a better partner and a better dad to my children. With a bit of luck the extra balance will also allow some time for good training too.
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Congratulations on the new position. Hope things get better soon.
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Very happy to read this. Great effort taking action here. Best of luck with the new position!
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Congratulations, sounds like a really good thing for you and your familiy.
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Fantastic news man.
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Happy for you big fellow!
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Sounds like a positive move - congrats!
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Thanks for all the support guys I really appreciate it. I dont think I realised how much work was effecting me until I made the decision to change. Just announcing to the team that I was moving on was like a big weight lifted off my shoulders. Hopefully with that weight lifted off I can replace it with a heavier barbel 
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Thursday 15th April
Pull up
Max - 13 happy with that
8 x 2 sets
Super set with
Oh press
Bar x 10
40 x 5
40 x 5
65 x 4 x 2 sets
Slowish but solid. Felt something tweak in my right shoulder on the second set so decided to call it a day there.
Deadlift
Bar x 10
70 x 5
110 x 3
130 x 3
140 x amrap belt on for these. Got 13 reps. Probably had a few more but didn’t want him to get too ugly. Lungs burning hard.
Bench
Bar x 10
70 x 5
90 x 2
90 x amrap - 11. Felt easy at 8 but ran out of steam real quick
70 x amrap - 16
Good pump
Hammer Machine row
3 sets
Arms
Combined the last two sessions of the week Into one session. Felt good tonight. Body is deff over what ever problems I had two months ago. Happy days.
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Fantastic update! I hope you can right the ship. Awareness of the problem is certainly a big factor in these things. I think it’s common for us males to either ignore this stuff or just flat out not recognize it because we’re tough guys. I’m not saying that women don’t experience the same stuff; we’re just often too dumb to realize there’s a problem.
As I’ve shared, I can definitely relate. Making a conscious effort to fix things will change your life. You might be in the same boat as me where training is supplemental to life and not a priority. Continue to do it for you, but it doesn’t have to be priority number one. Best of luck to you!
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Mate, couple of weeks back at it and I’m already having to scroll just to see the end of your workout. Good work.
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