I don’t know if it’s quads that’s weak, I’m leaning more against weak core and upper back combined with bad posture, that makes my squat quite miserable.
But working hard on that.
5 days in a row sounds just plain awful, I did 3 days a couple of weeks ago, it was manageable but I couldn’t see myself doing that every week.
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TL:DR: a lot of variation, no favorite movement 
Well it’s based on 4 days of SBD everyday, 3 days are variations.
I’ve set it up like:
day 1: Front squat-OHP-Sumo
day 2: tempo squat-Close Grip bench, deficit DL
day 3: comp stance/grip
day 4: paused squat-spoto bench-snatch grip DL
I really don’t know if I got a favorite variation.
Tempo squat seems to help me a lot, but it’s hard.
I love all the DL variations.
I really don’t like CG bench so for peak It’s going out.
All the above variations takes care of different weaknesses in the lifts and teaches a bit of technique, and that is at best “not so good”.
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And now for todays training.
Woke at 77,8 kg - 171,5 lbs
So I think I’ve gained a kg or 1,5 kg since summer. I can live with that, but I just hit the brakes gently.
Maxer powerlifting routine.
Squat – Bench press – Dead lift
Building phase W7D3
Warmup: Rope skipping, BPA, One arm KB press, bw squats, Lazy lifter, McGill big 3
Squat SS 4 sets of Mcgill curl up
- 4 x 4 @ 85 kg (Rir 2 – 3)
Bench press SS scap settings 4 x 5
- 4 x 4 @ 75 kg (Rir 2 – 3)
Deadlift
- 3 x 4 @ 130 kg (Rir 2) All sets mixed grip
DB press 350 set
- 12,5 kg’s: 18, 15, 12 (0, 0, +1)
Kroc row
- 35 kg x 19 each hand + straps (+1)
EZ bar curl amrap
- 20 kg x 42 reps (+2)
1 hour 20 minutes + 10 min warmup.
As expected the bar felt a bit to the heavy side today. A little fatigue was setting in from yesterday.
Reps felt strong though, taking a little extra rest times during the working sets.
Squat rest is between 90 – 120 seconds, bench about 90 seconds, DL 120 seconds.
Next week I’ll work up to a 5RM on the “test day”, that’s going to be fun.
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Keep up the good work, Mort!
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Smart 
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Thanks Rat, I’m trying to.
I’ve recently come to the conclusion that my core isn’t as strong as I thought it where. McGill stuff seems a good starting point to try that.
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Have been a bit pressed for time due to work and some family obligations.
Weight saturday 77 kg and sunday 77,5 kg
Yesterdays (saturday) training
Maxer powerlifting routine.
Paused squat – Spoto bench press – Snatch grip dead lift
Building phase W7D4
.
Warmup: BPA, bottom up KB press, bw squats, Mcgill Big 3
Paused squat ss Serratus crunch 4 x 15 @ 10 kg
- 3 x 4 @ 72,5 kg (Rir 2)
Spoto bench press ss various grip pull up 4x7 + 1x6
- 4 x 4 @ 62,5 kg (Rir 2)
SG deadlift
- 3 x 4 @ 102,5 kg (Rir 1 – 2)
Super set: delt, tris
- lat raise: 3 x 12 @ 3,5 kg
- band triceps overhead 3 x 15
50 minutes + 5 minutes warmup.
.
Was in a rush and trained early yesterday.
Despite that, it was a fine day and I did the important stuff, so I’m happy.
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Never missing a beat mort. And it’s good to see you doing the mcgill big 3!
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Woke at 77,3 kg - 170,4 lbs
Weights fine for now.
Todays Training
Maxer powerlifting routine.
Front squat – OHP – Sumo DL
Building phase W8D1
Warmup: rope skipping, BPA, KB press, bw squats, McGill big 3
Front squat SS Ab wheel 4x10
- worked up to 62,5 kg x 5 (Rir 1 – 2)
OHP ss pull up deadstop
-
4 x 2 @ 7,5 kg, 1 x 10 Pull up. Alternating pull up / chin up
-
worked up to 50 kg x 5 (Rir Maybe 1)
Sumo DL
- Worked up to 105 kg x 5 (Rir 3+)
Incline DB bench press amrap
- 22,5 kg’s, 17, 14, 11 reps (0, 0, +1)
DB curl 350 set
- 8 kg: 20, 16, 12 (+1, 0, 0)
50 minutes + 10 minutes warmup.
Front squat was fine, not going for a true 5RM
The same with Sumo
OHP I hit my goal of 5 reps with 50 kg. With 4 good reps and 1 a bit grindy. I think I could have gotten one more. I didn’t try 52 or 55 kg, I’ll save the power until Thursday where I’ll go for a more true 5RM on SBD.
Only a single set of amraps on incline not going to failure here, 1 rir.
I am working hard these days will be out of town for a conference the next two days. So not that much on the forums for the time being. Will try to catch up Thursday – Friday.
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Really nice work Mort especially given you have managed to keep the weight down too. I’m getting rounder by the day and starting to look forward to dropping a few kg’s again early next year.
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Just avoid the scale like me. 
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Me too mate, I haven’t been on a scale in weeks. Problem is my pants are getting tighter and I cant exactly go to work without pants now, can I ?
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Sure why not. It’s getting warmer down there right
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It is getting warmer not that it makes much difference, I wear shorts all year round when I am not at work anyway. I just done wear shorts for work.
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Haha same. I freaking hate pants.
The Mrs made a comment about me putting on pants instead of shorts as looking at me makes her cold when we’re walking the dog and it’s 5*C 
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Great work mort
Wear tights
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Fuck that!
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Lmao, Are we related?? I think tights for men should be banned.
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