Body weight 91.0 on waking
Had a physio session today, and according to the sports therapist I see, my AC seperation is a grade 2. Theres still a visible lump on my shoulder where my clavical has popped up slightly and its tender as hell to touch!
I only get pain in certain movements / positions, so I’ve been given the green light to start Benching again aslong as its pain free, but he wants me to carry on doing 1 of my pressing days a week with the DBs for another 2 week so I don’t over stress the injury.
Body weight 90.9 on waking
1-6-19
Deadlift
190kg 3x7
Tempo Snatch Grip DL
140kg 3x7
BB Row
120kg 5x5
Hamstring Curl
45kg x10, 10, 9, 7
Hip Thrust
140kg 5x10
Reset my Deadlifts after each rep today, they still feel awkward as hell but keep chipping away until I find what works best!
I need to work on pulling myself into position more, rather than squatting myself into position!
Made a few tweaks programming wise to accomodate Benching with a barbell once per week, and to give me a better overall Push : Pull ratio.
Body weight 90.2 on waking
This gaining weight thing is hard work, trying to find the right balance between slowly gaining and not gaining at all! I thought I’d found it as my weight was up slightly over the course of this last week but now I’m not so sure!
I’ll give it another week on 4.3k cals per day, and if its still nothing by next weekend then I guess I’m going to have to eat more
3-6-19
Bench
100kg 4x7
CG Bench
90kg 3x8
Chins
+10kg 5x7
Dips
+25kg 4x8
Cable Rows
50kg 4x10
Serratus Raise
5kg 3x12
Shoulder is feeling alright, nothing major to report! Took some pics earlier which I may throw up later just to record the start point of my bulk.
Body weight 93 on waking. Pizza bloat 
Pictures from yesterday, just to record where I’m starting my bulk from and so I’ve got something to look back on!
Personally, I think my whole posterior chain needs a lot of work
Body weight 92.0 on waking
4-6-19
SSB Squat
172.5kg 3x7
Tempo High Bar
160kg 3x4
SLDL
165kg x8, 8, 7
Seated Hamstring Curl
45kg 3x8
Reverse Hyper
30kg 3x10
Face Pulls
38kg 4x12
Hard session today, after the Tempos I just felt sick for the rest of training, but I struggled through! Really focusing on the back of my body to try and bring everything up to par.
Body weight 91.8 on waking
Body weight 91.3 on waking.
Now I’m in a surplus it take a few extra days to shift any excess water I carry from a junk food binge
6-6-19
Flat DB Press
56kg 3x7, 1x6
DB Shoulder Press
38kg 3x8
Power Rows
130kg 5x5
Pullups
+8kg 5x7
Tricep Pressdown ss DB Curl
80kg 4x10
12kg 4x10
Serratus Anterior Raise
5kg 3x12
DBs are progressing very nicely, and hopefully they’ll carry over well to my Bench!
Body weight 91.5 on waking
Body weight 91.3 on waking.
Will be sticking to 4.3k cals per day for now as I think I’ve found the right spot for a steady bulk
Some great work in here. Following along.
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Thanks for dropping in man!
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8-6-19
Deadlift
200kg 3x7
SG Tempo Deadlift
152.5kg 4x5
Prone Hamstring Curl
48kg 3x10, 1x9
Hip Thrust
150kg 5x10
Face Pulls
36kg 4x10
Deadlift actually felt good for a change, not sure if all the extra Hamstring work would be doing much yet, but somethings working!
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Body weight 91.2 on waking
Pulls looked quick, nice work.
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