I love the 50% set here - good stuff!
I don’t love the mTor reps though. I think the risk isn’t worth the reward. Try doing a 350 Set. That combines your 30 rep set and replaces the mTor set with another good approach.
Looks like your performance dropped off the table here! I think I’m going to start with BW on my Drop Set of Death - BW x 8 + 8 sec hold x 4 rounds.
I went immediately from 12,5 kg and very close to if not failure to 8 kg and I almost threw the DB after 2 reps, but got to 5 and had to throw them the BW’s was pure torture.
Maybe they are not real mTor sets, I do a 3 - 5 second eccentric and a 2 maybe 3 second pause in the hole. I think it forces me to keep my core braced and focus on executing the squat technically good.
I’m building the multi rep squat to a true 20 rep set building up weights slowly.
Now I’m off to your log, to see how the surgery went.
Woke at 78,1 kg - 172,2 lbs (new low)
2100 calories: 194C, 138P, 82F (lots of cake and not much protein)
C3W2D3 Bench press TM 85 kg
Warmup: Ergorower, BPA, kneeling bottom up KB press.
Warm up giant set
4 rounds of 12 x underhand BB row/BP/Oblique crunch x 12
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Bench Press 50% set
5 x 65, 3 x 72,5, 1 x 80 kg
5 x 80 kg + 3 x 80 kg
7 x 65 kg mTor or just slow eccentric
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DB incline bench press
30 kg x 8 gonna keep this until I reach 10 (f*ck could have done at least one more, forgot my goal, so just did the same as last week)
22,5 kg R/P 15, 7, 5 reps
pec dec
10 x 40, 6 x 50, 5 x 60 kg then dropset
5 x 50, 6 x 40, 12 x 30 kg
Seated DB OHP 350 set
4 x 17,5 kg over warmup
14 kg x 20, 15, 10 (45 reps, keeping this weight)
EZ bar curl
30 kg x 18, 9 reps 50% set
17 x 17,5 kg Mtor set
DB curl 350 set
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1 hour + 10 min warm up until first work set.
Bench was the same reps as last time on 80 kg, Next cycle I’m doing better.
The rest was good, managed to increase either reps or weight on most.
Sessions look solid Mort. I see the Bulgarian split squats on multiple logs but never do them. Think I’ll throw them in the mix tomorrow for legs. Thanks for the reminder 
Forget a goal, why wouldn’t you do as many as you can until you stop ?
I only had my app and I’ve made so many changes to my program, I kind of thought that I did 8 reps kind of easy last week. It was first when I got home I realized it was an all out set 
I’m working in the 8 - 12 rep area increasing weights when I’m at the upper end.
So it’s a goal of doing x amount of reps before increasing.
I thought it was a preparing set… remind me to have a copy of my program with me
They’re so unpleasant. Have fun.
Ha ha makes sense, my battery died the other day in the gym but luckily I only had 2 sets to go so couldn’t forget !!
woke at 78,4 kg - 172,8 lbs
2200 calories: 217C, 189P, 53F
Rest day today, have been walking an hour, now I’m off to my parents house to do some gardening.
I keep eyeing them up as well, but everytime I’ve tried them in the past I run into the same problem: I’m an uncoordinated Muppet. I spend so much effort trying to balance, I never get any work done. I do need something to hit my quads though, so I may try them again next session.
@jackolee good choice.
@dagill2 I was the same when I started. I’m still not very stable. Start out with BW and a post to hold the balance. Do 1 - 3 sets every other day, just 3 - 5 reps to learn the movement.
when you start weighted to them with a db hold like in a goblet squat. Balance is a bit more difficult with db by the sides.
I was like this too but if you keep at it they get easier and you feel less stupid !!
Woke at 78,1 kg - 172,2 lbs
2150 calories: 155C, 160P, 59F
Todays training
Viking 531 + 1 set FSL / BB assistance
C2W3D4 Deadlift TM 147 kg
Warmup: Ropeskipping, BPA, lazy lifter, + some fluff
Quick complex bar x 8: DL, row, cleans, front squat, press, back squat
Glute brige x 5 SS with sumo DL 40, 50, 60 kg x 8 very easy.
Deadlift warmup
Deadlift
5 x 115, 3 x 127,5 kg last set belt, last rep hook.
5 x 140 kg belt + mix grip
6 x 115 kg Straps + belt paused both just off floor and just before.
Front squat
Squat
Bent over BB row
3 x 62, 72, 82 kg Overload
65 kg x 8, 5, 3 rest pause
Pull up
One arm DB row
22,5 kg x 10 warming up normal reps
25 kg x 9 rep each arm mTor, big stretch.
Serratus crunch
12 x 10 kg plate
16, 10, 7 x 10 kg plate rest pause
plate raise
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1 hour from first work set of DL + 25 minutes warm up. 12 minutes to first sumo DL.
DL well Sumo felt fine, but then everything got heavy. Only 5 ugly reps at 140 kg, was hoping for at least 8 or even a rep pr with 10. Well I’ll blame gardening yesterday 2 hours with a hedge trimmer on some steep slopes and uneven terrain + picking up afterwards.
Front and back squats was good again, good technique.
Tried the plate raise those will stay in the rotation with even more reps next week.
Yesterday’s weight 78,1 kg
Today 77,7 kg - 171,3 lbs
Didn’t track food yesterday.
Todays training
Viking 531 Paul Carter inspired
C3W1D1 OHP TM 50 kg
Warmup: rope skipping, kneeling bottom up kb press, bpa, yoga flow.
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Giantset OHP warmup
OHP 50% set + FSL
5 x 30, 35, 37,5, kg
11 x 37,5 kg + 7 x 37,5 kg
FSL 15 x 30 kg
DB lean away lat raise + one arm push press
12 kg x 10+10
15 kg x 7+7
lat raise full + partials
12,5 kg x 15 + 8 partials
drop to 8 kg x 10 full + 8 partials
rear delt fly rest pause
DB Bench 350 set
Ring dip myo reps
Skull crusher ez bar
32,5 kg x 14 + 6 + 4 rest pause
17,5 x 18 mTor
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50 minutes + 15 minutes warm up until the first work set.
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OHP took the first set to RPE 8, and took a bit of the weight.
Raises wasn’t as smooth as I would have liked.
DB bench good chest pump yet again.
Was a bit wasted when I got to dips and scull crushers.
Haha, ditto here too.
I find them easier holding a DB each hand, yes it’s harder on the legs, but easier to balance and not look like a drunken giraffe
Yep dumbell in each hand is how I do them too.
Woke at 78,3 kg - 172,6 lbs
Went overboard yesterday on candy and chokolate
3200 calories: 330C, 191P, 113F
Todays training
Paul Carter inspired Viking work out
C1W1D2
Legs and back + DL speed work
Warm up: ropeskipping, BPA, bw squats, lazy lifter + fluff
giant set warm up
Squat
12 x 65, 75, 1 x 90 kg
11 x 85 kg
FSL 15 x 65 kg
widowmaker 27 x 40 kg
Deadlift speed
Bulgarian split squat Drop set
10 x 12,5 kg warm up
12 x 12,5 kg Left – 14 right
5 x 8 kg left and right
4 x BW left – 5 right
chin up
4 x 5 kg over warm up
13 reps BW
Kroc row
6 x 22,5 kg
4 x 37,5 kg (overload)
24 x 32,5 kg Both
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1 hour 5 minutes + 15 minutes warm up until first workset.
Squat was quite good today, stopped at form break down, probably could have grinded out at least 2 more on the top set, but that would have been ugly.
Both the FSL and the high rep set ended when I started to squat goodmorning it.
Bulgarian drop set, damn those leave my legs destroyed.
Krocs and chins were hard but one set and it’s done. Great.
Decided to go against 531 work, trying to find my Paul Carter way.
So three ramping sets with 12 reps the last as amrap to get to or beyond 12 reps. Then increase weight. Going to do only amrap set the first week, 50% set next week and double rest pause the third week, then back to only amrap.
After the top set I’ll do FSL amrap and a high rep set, increasing weight here every week by 5 kg/10 lbs until I reach the 20 rep threshold, then I’ll work on it from here.
May have missed this earlier, is this an “over warm up” rep?
yes it is, doing 531 I started doing pre reps with the top weight.
I think it prepares my body pretty well. I was thinking about doing 3-5 reps with the top weight here as well but decided to do the over warm up set to try i out.
Haha, I think a lot of people on here have been inspired by that recent thread. I know I too have been incorporating some of the principles that were discussed into my training!