I stopped lifting for a few years but started again…
Wide stance good mornings 4x5@60kg
Wide stance box squats 4x5@80kg
P Rows 3x5@60kg
I’m weak sauce
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Crap I’m sore… just stretching today. Noticed that it is super easy to practice “hip drive” during box squats… you can alter how you box squat to emphasize different muscles. I’m gonna focus a lot on posterior chain to keep the pain away I think.
@boyce79 hey there 
Hey Ralphie, great to see you back.
Ugh got crap for sleep but lifted anyway…
Wide good mornings 4x6 at 60kgs
Wide box squats 4x6 at 80kgs
P Rows 4x6 at 60kgs
Added a single rep…
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Woke up feeling pretty good… surprised at the recovery of good mornings and box squats… decided to workout a bit
Wide good mornings 4 x 6 at 60 kg
Wide box squats 3 x 6 at 80kg
Probably going to feel gross tomorrow but I’m trying to get a feel of what I can recover from…
P.S. box squats really remind me of sumo deadlifts
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No defined program just trying to get used to lifting again…
Wide good mornings 4 x 7 at 60 kg
Wide box squats 4 x 7 at 80 kg
Standing barbell calf raises 3 x amrap at 80 kg
Shoulder Press 1 x Myo reps to failure at 30 kg
Barbell Rows 1 x Myo reps to failure 60 kg
I missed doing rest pause stuff but I’m weak
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We had some friends over for dinner and one said she was gluten free…is it weird that I thought she just skips leg day?
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Still dorking around… today…
4x8 at 60kg wide good mornings
4x8 at 80kg lowbar box squats
1 myo rep set to failure calf raises at 80kg
3x5 at 40kg shoulder press
3x5 at 70kg barbell rows to lower abs
Music of the day A Perfect Circle
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Hmm woke up really sore… a long walk and a podcast this morning
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Before the day got started…
4x8 at 60kg wide good mornings
4x8 at 80kg lowbar box squats
1 myo rep set to failure calf raises at 80kg
3x6 at 40kg shoulder press
3x6 at 60kg barbell rows to lower abs
Think I’ll keep adding reps until I hit 10 then add weight… no reason to rush anything…
Music of the day… Deftones
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Let’s get it…
4 x 5 @ 70 kg sumo good mornings
4 x 5 @ 90 kg sumo box squats
3 x 5 @ 45 kg shoulder press
3 x 5 @ 70 kg barbell rows
Music… Alice n’ Chains and Polyphia
I’m going on a walk
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Here we go again…
4 x 6 @ 70 kg sumo good mornings
4 x 6 @ 90 kg sumo box squats 14” box
1 x myo to failure calf raises @ 90 kg
3 x 6 @ 45 kg shoulder press
3 x 6 @ 70 kg barbell rows
I’m tired…
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Don’t think i’ve been in here before. Good work.
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Yeah I stopped lifting for a few years but I’m back
Let’s do this…
4 x 7 @ 70 kg sumo good mornings
3 x 7 @ 90 kg sumo box squats 14”
Ugh ate like crap for the last two days not feeling the workout… at least I did something. Going to work on eating and if I have another crappy workout it’s deload time…
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