About the PR’s I actually don’t want to set a PR every time.
I’m trying to build muscles, so maybe the volume is holding me back a bit.
I just compare to last years PR’s and I’m way behind them not even close, except on DL were I’m somewhere at par.
But yes it’s much more exciting when you’re setting some nice PR’s. But they’ll come, I’m very confident about it.
Don’t worry about PR’s, so often, plug away just under max, then after 6 months you can smash a PR. Wait for that magical balls to the wall session where everything is feeling awesome and you will do it.
Ooooh. I love those sessions!! Unfortunately they come around once a year. He’s right… Don’t worry…grind and be happy…
I agree with @I_Luc maybe consider doing a template that doesn’t run PRs for a while. Focus on slow progression and add in all the BB volume you want.
@I_Luc, @trimtabber79, @simo74
I’ll start to refer to my topset as an AMRAP set more than a PR set.
I’m using the topset to engage as many fibers as possibly, so they are prepared for the rest of the session.
The BB stuff is the important stuff for me right now.
I’m not going in hyped up to set a new PR. I can see that it may look that way in the way I post.
But I like the way the topset with a certain weight is compared to last time I did that weight.
I think I’m “overtrained” in a way and looking forward to a week of deload. (the first real deload of the year).
Keep it simple mate, keep your main lifts heavy, but doable with a couple left in the tank, cycle through the rep ranges and weights then for the fluff add a rep here and there, then slightly more weight with less reps and build back up for the win, 30 second holds on last rep etc. Remember to change your accessory stuff too, I know it’s hard as we get comfortable and like certain movements, keeps some shit the same but cycle others in and out of your routine. Changing shit up makes a world of difference to how you feel and how you want to train. Try diff things and learn to enjoy it, something like a simple PLP on top of what your doing can be brutal but simple, last time I did it I did 60kg squats in place of the lunges, started day 1 at 10 reps, was a freaking nightmare by the time I was doing 30 a day
Confidence is the main thing I guess.
Just been catching up on your log - sorry to read about your dad but I agree there comes a time that it is best for all that professional help is used. It doesn’t mean you don’t care for someone it just makes it less hard for everyone, especially your dad
woke at 79,5 kg - 175,3 lbs
yesterday 2300 calories
Viking 531 FSL w/DL speed assistance
C1W3D1 Squat TM 100 kg.
Warm up: Ropeskipping, BW squats, BPA, lazy lifter.
Giant set warm up
Squat
5 x 75 kg
3 x 85 kg
5 x 95 kg
FSL 4 x 5 @ 75 kg
Deadlift with chains
Bulgarian split squat
Single leg RDL
NG chin up
Kroc row
10 x 22,5 kg
3 x 37,5 kg (overload)
17 x 32,5 kg
.
1 hour 5 minutes + 15 minutes warm up.
Squat form was breaking could have grinded some ugly ones, but technique is priority right now.
DL moved like butter.
Bulgarians wasn’t as bad as I thought so that’s a win.
Tried single leg RDL, those took good care of my glutes, aiming for a lot of reps over time.
@I_Luc thanks man, I’ll reread that several times, that PLP looks interesting, just what I would think was a fun thing.
@gsg202 There can be a lot of catching up. Dad is sort of fine he can walk around with his walker with no pain. Amazing what the doctors can do these days.
Yesterday’s weight 79,4 kg - 175 lbs
Was at a seminar yesterday, not eating as clean as I should, Ahh well.
Woke at 80,2 kg - 176,8 lbs
Yesterday’s training
Viking 531 BBB w/ BB assistance
C1W3D3 Bench press TM 85 kg
Warmup: Ropeskipping, BPA, kneeling bottom up KB press
Warm up giant set
4 rounds of 10 x underhand BB row/BP/Sideplank w lifting upper leg x 6
Bench Press
5 x 65 kg
3 x 72,5 kg
1 x 82,5 kg (overload)
5 X 80 kg
13 x 65 kg
OHP BBB
DB incline bench press
3 x 9 @ 22,5 kg
12 x 22,5 kg
DB incline fly
EZ bar curl
3 x 6 @ 30 kg
8 x 30 kg
DB curl
push up
.
1 hour + 15 min warm up.
Tried to only do the first part of the flyes today, really really focusing on only using pecs to do the movement, had a nice little pump out of it.
Everything was fine, my right shoulder is beginning to feel it.
Is that at the top or at the bottom ?
That would be the bottom, I can’t keep the muscle contraction on the top, I just lose the tension. I’m still learning 
Good stuff the bottom is where all the stretch is anyway. You could try turning the dumbells as you go up so your little fingers are over together than your thumbs. I find this helps me get a better contraction in the pecs.
It’s just physics. Doing the bottom portion only is fine, especially after Incline DB Press. Add a stretch or iso hold after your sets and you’ll really light things up.
[quote=“mortdk, post:2614, topic:237871”]
That would be the bottom, I can’t keep the muscle contraction on the top, I just lose the tension. I’m still learning
[/quote
You could also try 10 second reps. 5 seconds eccentric, 5 seconds concentric. That will pump you out for sure man!
Woke at 79,2 kg - 174,6 lbs
around 2200 calories, this is a questimate.
Todays training
Viking 531 BBB w/ BB assistance
C1W3D4 Deadlift TM 145 kg
Warmup: Ropeskipping, BPA, yoga flow + some fluff
Quick complex bar x 8: DL, row, cleans, front squat, press, back squat
Gianset DL warmup
Deadlift
5 x 112,5 kg
3 x 125 kg
9 x 137,5 kg belt + mix grip
FSL 5 x 112,5 kg Straps no belt paused both just off floor and just before.
Front squat
Squat
Bent over BB row
3 x 8 @ 50 kg
15 x 50 kg
Pull up
One arm DB row
Serratus crunch
reverse fly on incline bench
.
1 hour 5 minutes + 10 – 15 minutes warm up.
Tied Rep pr on DL.
Front squat and back squat felt comfortable all the way, some of the reps where paused.
Ending the first cycle with a good one.
I am extending this cycle doing the next week with the second weeks weight, and if I’m feeling particular good I’ll go for a rep pr on DL with TM, which should be doable.
I just started doing these but sort of a hybrid between a fly and a row. Not sure what to call or. Hits lats, rear delts and middle back really well. Love them
I’m doing something similar trying to engage the whole upper back/delt.
@jackolee @mortdk another good one I’ve found for rear delts and upper back is using a rope for a high pulley row, pull towards your shoulders or neck, you can really pull that sucker past your body as the role allows you to flare open closer to you and feel the burn.
woke at 79,2 kg - 174,6 lbs
Calories yesterday: 2200: 212C, 188P, 62F
Either badminton or running later today, depends on my buddy. His left shoulder is totally fucked, fortunately he is right handed.
Todays training
Did a running session and badminton
1 km in 5 min 25 seconds, slow but nice and steady.
then 400 m fluff running
Then a 400 m in 1 min 38 seconds, way to fast from the start, so the last 100 was hard.
only 2 sec of my best 400 this year, haven’t been running in quite some time so it was nice.
After this it was badminton for an hour.
Back cramped up a couple of times but managed to win today in 3 sets.
I’ve been looking at CT best damn and the athleanX dude, they both swear to sessions with less volume and with intensifiers.
That’s the plan moving forward. Some strength work on the big 4 at the start of each workout, then moving on to more reps with rest pause, myo sets and maybe m-Tor sets.