[quote]MaazerSmiit wrote:
Bent press
24kg x 3/arm - I don’t know how to do these and it’s irrelevant with this weight anyway since I can regular press it easily[/quote]
rofl bent press… nice dude
KB press
24kg x 10 x 10 - well this was hard. I don’t think I’ve ever done a set of 10 with this before anyway. Form stayed pretty strict throughout, but because it’s one armed it’s difficult not to bend under the weight a little bit, and it’s also pretty easy to get a rhythm going and bounce a little. Last set I told myself that I’d pause each rep or I’d have to do the set again, so that set was pretty strict 
That’s all, my hamstrings are actually sore for the first time this holiday, and it’s pouring with rain, and that ^ was a lot of work, and I don’t like cardio, so I didn’t do cardio.
Ha, Jlabs, I’d love to get the iron cross or muscle ups going at some point as well, but I think I have some work to do on basic pulling strength first. Flipping the 40kg wasn’t even something I’d considered, now I’m officially taking it as a challenge
Cheers Furo and Csulli. I will say that my technique with the kettlebells is nowhere near as good as it should be, but I’m using them to replace basic strength movements, so using a little bit of muscle and strength over technique isn’t that bad an idea. There’s my justification anyway.
Challenges acheived
KB cleans
24kg x 5/arm
40kg x 10/arm - grip was the main problem here, but got them all
Kb flips
24kg x a couple, then I dropped it and it went handle deep into the lawn. I actually had more problems with over flipping it so that the catch became difficult
40kg x almost, wussed out halfway through the flip when I realised how heavy it was going to feel when I caught it again
531 squat c1w1
Squats
Bar x some
60kg x 5
80kg x 3
100kg x 2
110kg x 5
127.5kg x 5
142.5kg x 8 - 2.5kg PR - had more in me but I was starting to fall forward a little bit. Predicted max 177kg
Joker set
150kg x 5 - PR matched, easier and deeper.
Kept it all easy today, first squats in 2 weeks, and also have the rugby match next Monday so I’ll be running drills tomorrow and on Thursday, don’t want to be too sore so didn’t go for volume. Did a short bit of steady state cycling, then foam rolled - lats and glutes are tight, I guess from actually using them.
Used the bar I’d normally use for deadlifts today - it flexes a lot and doesn’t have centre knurling, I’m not actually sure what it’s for because it doesn’t have knurling near the collars either, so it’s not an oly bar. Anyway, it has a permanent flex on it now from somebody pulling max deadlifts with it, so that combined with the lack of knurling means it’s a bit more difficult to stabilise. I guess this is just a reminder to myself to try and use the regular bar more often and stick with this one for pulls. It sucks for bench too. My gym needs more bars.
I squatted again, mainly because they didn’t feel great this morning.
Squats
60kg x 5
80kg x 3
100kg x 2
120kg x 1 - paused
140kg x 1 - paused
160kg x 1 - paused - PR
160kg x 5 - 2 rep PR
Front squats
100kg x 5 - at this point the fatigue caught up to me, was planning on going up in weight but it wasn’t going to happen
Box squats
100kg x 6 x 2 - speed stuff
Good
531 Bench c1w1
Bench
Bar x some
40kg x 5
60kg x 3
70kg x 5
82.5kg x 5
92.5kg x 5 - well bench strength is down. Not unexpected at all, haven’t done horizontal pressing in 2 weeks. I’m not going to change my max, I still hit the required reps and my strength/form/confidence should rebound pretty quickly. If I get my 3s week weight for a set of 5 that’ll be a good boost.
Press
Bar x 10
30kg x 10
40kg x 3 x 10
30kg x 2 x 10 - set up pressing moves at the moment so that press BBB follows 531 bench, and bench BBB follows press 531, get some frequency going, and also maybe use some heavier weight on the BBB since I’ll be fresher. Not today though.
Ss/Facepulls
20kg x 5 x 20
Rope pushdowns
40kg x 3 x 10
Ss/Laterals
10s x 3 x 10
So pressing is down. That’s ok, it’ll bounce back, and I’ve learnt that while I actually quite like kb presses, they’re clearly not enough to maintain barbell moves on their own, unlike the swings, which seem to have done a decent job of keeping my squats up.
Rugby practice, this counts as cardio, we were out for about 2 hours and while some of that was drilling rucking technique, the rest was touch and there was a lot of running.
531 deadlift c1w1
Pulls
60kg x 5
80kg x 3
100kg x 2
125kg x 5
140kg x 5
Add straps
162.5kg x 5
Joker set
180kg x 5 - beltless PR/ and also my belted PR matched. No video, feels like I round in the upper back a little at the moment. I think the main issue is me letting the bar get away from me - I have a graze on my shin and I was relaxing the lats a bit so that the bar didn’t drag on it. Relaxing any muscle in my back, and also reducing my leverages a bit isn’t going to be helpful.
Chins
20 in total
Rugby training later
531 Press c1w1
Press
Bar x some
30kg x 5
42.5kg x 5
47.5kg x 5
55kg x 9 - PR matched, predicted max 70kg
Joker sets
60kg x 5 - 2 rep PR 
[i]Pyramid back down[/b]
55kg x 5
Start pausing at chest
47.5kg x 5
42.5kg x 5
Bench
40kg x 10
60kg x 10
80kg x 10
70kg x 2 x 10
70kg x 8 - no arch, legs up
Reset arch
70kg x 1, then failed the 10th rep at lockout
Decent pressing, especially since after rugby yesterday my shoulders were feeling a bit beat up. We did some pressups too, so I can claim I was fatigued as well.
Game is on Monday, if I feel good tomorrow I’m going to squat then so that I don’t have DOMS/tightness for that. Failing that, I’ll do them on Monday morning and keep TUT and volume low.
I’m not hitting my full volume plan at the moment just while I’m prepping for the game, full plan is.
Monday
Squat 531, Jokers, BBB
Chins Ss/Good mornings
Bike
Tuesday
Bench 531, Jokers, Pyramid back down paused
Press BBB Ss/Upper back
Laterals Ss/ Triceps
Rower
Thursday
Deads, Jokers
Deficit pulls with pause mid shin Ss/ Chins
Chins Ss/RDLs
Rower
Friday
Press 531, Jokers, Pyramid back down paused
Bench BBB
Pushups Ss/ Upper back
Saturday
Arms n ting
Bike
So getting in a lot of work with the main moves, one or two assistance moves as a superset, cardio, and out.
Upped frequency on both presses, but kept it where it is for lower body.
Yesterday: Went to beach, touch rugby, rounders, dicking about in the sea, tiring stuff which made my legs sore. Lot of walking as well.
Game day
Won 31-0
Left hip flexor was very tight in the morning, stretched it like mad and played fine, but right now I can’t really flex my hip to less than about 150 degrees. Took and made some big hits, and will probably really feel it tomorrow, but am planning on benching. Because I missed squats today I’ll probably do them before deadlifts later in the week.
Body still feels trashed from Monday, both shoulder joints and traps are sore to touch, hip flexor is still iffy, right side of abdomen is bruised, and hurts to flex, and my right ankle is tight. Other than that, pretty good, and the black eye gets sympathy points.
531 bench c1w2
Bench
Bar x some
40kg x 5
60kg x 3
77.5kg x 3
87.5kg x 3
97.5kg x 4 - one rep off my PR, strength up from last week despite knackered shoulders.
Pyramid back down all paused
87.5kg x 3
77.5kg x 3
Press
Bar x some
30kg x 10
40kg x 2 x 10
30kg x 3 x 10 - paused. Could feel bad things happening in my traps so lowered the weight and paused it to make it more difficult.
Started and ended this session with cycling on the stationary bike to take the hip flexor through its full ROM passively, feeling a bit better now. Foam rolled a lot of stuff, and stretched hips like mad. Did some slow leg raises on the injured side.
531 squat c1w2/531 deadlift c1w2
Squat
Bar x some
60kg x 5
90kg x 3
110kg x 2
117.5kg x 3
135kg x 3
Add belt
152.5kg x 7 - 2 rep and 2.5kg PR - predicted max: 183kg and I felt good for at least one more
Jokers
160kg x 3
170kg x 3 x 1 - wanted to triple this, but the first rep was a grinder so I reracked it. Decided to hit it for another two reps, so took a minutes rest, did a single, took another minute, did another single. Possibly the three cleanest and maybe slowest grinders I’ve ever squatted.
Pulls
100kg x 3
135kg x 3
152.5kg x 3
Add belt and straps
172.5kg x 3 - started to feel hard so I only did required reps.
Joker sets
190kg x 3 - PR matched
Got annoyed at myself for bailing on the PR set, skipped the planned Joker set at 185kg and matched my PR - after squats and on the stiffer bar. Second rep felt great, third was a grinder but pretty clean.
Shattered. Going to jump in next week at my full planned volume, and either adapt or die. Today’s stuff took quite a while because of all the long rest periods I needed for the heavy sets, I’m going to make an effort to shorten those up. With a higher volume of higher rep stuff that should be easier, and it’ll probably be good for general conditioning and fat loss.
Hip feeling ok, leg is dragging a bit while I walk but I’m making the effort to keep my gait natural and not develop a bad pattern. Shoulder joints feel better, just need to do some upper back mobility stuff to make sure I’m comfortable putting heavy stuff overhead.
Confession time: despite my best intentions when I started this log, I have not been tracking calories. Over Easter I had such random food options that it became very difficult, and since getting back to uni I’ve been kinda stressed about work and revision. More importantly, I’ve been a bit lazy about it. I’ve been making decent food choices, and supplementing them with some pretty awful ones. Right now I’m floating around the 215-220 lbs mark, so I haven’t dropped any weight since this started. On the plus side, strength is feeling good apart from pressing, and I feel both bigger and leaner than I was a couple of months ago. I’m going to do a photo update at some point, just have to find a moment when my phone camera feels cooperative. That update will either confirm my thoughts or be a solid slap in the ego.
We’ll see how I feel after I take some photos, but right now I feel like my work has to take precedence.
Starts weight loss log. Doesn’t try to lose weight. Hm… 
Best of luck.
531 press c1w2
Press - had to clean these because people were actually squatting
Bar x some
30kg x 5
40kg x 3
45kg x 3
50kg x 3
57.5kg x 8 - 1 rep PR - predicted max 71kg
Joker set
62.5kg x 3 - PR
Pyramid back down
57.5kg x 3 - paused last rep
Start pausing at chest
50kg x 3
47.5kg x 3
Strong pressing. Really limited rest on the back down sets and used big pauses. Rack position is feeling strong.
Bench
40kg x 10
60kg x 10
80kg x 2 x 10 - last rep of second set paused
70kg x 10
70kg x 7,3 - close grip first 7, finished with comp. grip
Ss/YTWI/other letters
Lots x some
Was in a rush to get out, limited rest and made bench into cardio.
Don’t get sucked into fatboy thinking of “oh i’m definitely leaner and bigger at the same weight”.
It’s just bullshit prof x style of thinking to trick yourself.
Man I should visit this here log more often, full of hahas.
Following
Stay strong
531 squat c1w3
Squat
Bar x some
60kg x 5
80kg x 3
100kg x 2
120kg x 1
127.5kg x 5
Add belt
142.5kg x 3
160kg x 4 - predicted max: 175kg
Jokers
170kg x 1
Stuff felt heavy today
BBB
120kg x 10
Belt off
100kg x 4 x 10
Really wanted to be done after the Joker set felt like ass. Sucked it up and kept going.
Cycling
5 x 2 minutes
Ss/Neutral chins
5 x 3
531 bench c1w2
Bench
Bar x some
40kg x 5
60kg x 3
75kg x 2
82.5kg x 5
92.5kg x 3
102.5kg x 4 - default PR. Previous best is 100kg x 5 and 105kg x 3, so this sounds right. Still not quite where it should be, but a good recovery from the past couple of weeks. Predicted max 112kg
Joker set
110kg x 1 - good power off the chest, didn’t have much trouble locking out, just got a bit uneven (slow right arm)
Pyramid back down all paused
102.5kg x 1 - big pause
82.5kg x 3
72.5kg x 5 - feet up
Press
40kg x 5 x 10
Ss/YTWs
Some
Seated laterals
10s x 3 x 10
Ss/Cable rear delts
7.5kg x 3 x 15
Go to a teach
Cycling
5 x 2 minutes
Ss/Facepulls
30kg x 5 x 20
Rope pushdowns
30kg x 5 x 20
Ss/DB curls
15s x 5 x 10
Ss/Facepulls
30kg x 5 x 20
Drank two cans of sugar free red bull during the teach because I was drifting off, then it finished early. Got the cardio I’d had to miss done, and some arms and extra prehab. Triceps are getting sore during pressing workouts so hitting them with a bit of volume.
[quote]RATTLEHEAD wrote:
Don’t get sucked into fatboy thinking of “oh i’m definitely leaner and bigger at the same weight”.
It’s just bullshit prof x style of thinking to trick yourself.[/quote]
[quote]Rattlehead wrote: You can bet I will hound the absolute shit out of you if you bail on this thread and the objectives you set out to achieve lol.
[/quote]
No shit