Make sure you at least hit the big lifts hard too, then add the fluff afterwards.
I’ve had quite a change in physique in the last year, mostly lifting 5 days a week, hitting squat, dead’s and BB bench or db bench hard with a whole load of fluff.
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I think the fluff is the key there. Bodybuilders do a lot of fluff in the eyes of strength athletes, but they have the best shoulder development.
I don’t see power lifters with cannon ball delts unless PEDs are involved. I know this is the same with the bodybuilders but I’ve seen better delts on natural bodybuilders than I have on natural power lifters.
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Woke at 80,6 kg
about 2000 calories yesterday.
The following is not training related at all. Dad is in hospital with a broken hip.
It’s 6 o’clock tuesday evening, the past 36 hours or so I haven’t slept more than a couple of hours.
Yesterday night my mom called me 45 minutes after I put my head on the pillow.
My old man had fallen and was in great pain.
Mom called an ambulance and I went there immediately.
I spent the whole night at the ER. X Rays showed that he had broken his hip. Had to go directly to work.
Dad got in OP room early this afternoon. His just woken up, and can’t see us yet.
Mom of course is very anxious (so am I). They are both 86 years old. Mom is doing great, Dad is starting to get demented, and can’t remember much. He knows me, mom, my wife and our kids.
We are waiting to get to see him. OP was fine, the nurse said.
So I’m probably not reading through all your logs the next couple of days.
Hopefully I can get a session in tomorrow.
No training today.
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@burien_top_team I’ll tag eyedentist later to hear about the struggles his been going through.
I’ll still have my lifting goals 
alongside the running.
@I_Luc I will the tried and true starts of with 5x5 with a major movement.
So it fits the bill quite well and I’ve already started some fluff stuff. It’s going to be fun to see if I’m able to build anything at all.
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Sorry to hear that. Hope your old man recovers well, mort. Godspeed
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Sorry to hear about that. Take care of family first, of course. We’ll be here when you get back into it.
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So sorry @mortdk. It’s tough as our parents hit that wall called old age. I pray that he has as smooth a recovery as possible and that your mom is able to cope ok. Bet they’re glad that your close enough to be there for them.
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Sorry to hear that Mort. Hoping for a speedy recovery.
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Hope it all works out with your dad Mort.
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Sorry Mort. Hope he gets all the support he needs. With no complications he should be back home in a few days.
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Sorry to hear about your dad, Mort. I hope he recovers well. It sounds like you might be busy in the coming months. I’m sure your mom would love to have some help and support around the house as he heals up.
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Ugh! Very sorry to hear the news about your dad. Take the time you need for you and your folks.
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Hope your dad is ok and that your mum, you and your family are coping. Wishing him a speedy recovery.
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Sorry to hear this brother. All the best to you and family.
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Woke at 79,7 kg - 175,7 lbs
Scale said 10,7% BF
Yesterdays calories: 2250: 187C, 196P, 76F
Last time I weighed this low was March 1 last year.
Thanks guys. A bit more ranting, just my thoughts and shit on my dad.
Visited dad yesterday after OP. His hip has been partly shifted.
The nurse didn’t know exactly, either the top ball of the femur or the socket in the hip.
He looked so vulnerable and small. Had pain and was dizzy and had nauseous.
I was the only kid mom and dad had, that survived. Mom carried girls twice 2 and 3 years before they had me. Unluckily they both died , within only a couple of days. Dad is only child as we
Damn he could do anything and everything.
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Sorry to hear that friend, all the best to your dad and the family.
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Hey mort hope your dad makes a good recovery
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Best wishes to you all. The doctors and other health professionals will have him right. Hip fracture outcomes are better than ever these days
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Best of luck with everything Mort, tough situation.
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Woke at 80,5 kg - 177,5 lbs
yesterdays calories: 2250: 192C, 203P, 57F
Yesterdays training
Viking Power Builder protocol
C3W4D2 Squat 70%
Warm up: BW squats, BPA, lazy lifter.
Squat warm up giant set
Jump 5 x 3
Squat 5 x 20, 50, 60, 70, 80 kg
Hanging leg raise 5 x 8
.
squat main lift
8x 3 @ 87,5 kg (70%) Belt on the last 4 sets
.
25 minutes + 10 minutes warm up.
Had 30 minutes before work.
Squat felt fine and staple, a couple of misgrooved reps, I can live with that.
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