Nice work. I wish I could say that right now.
1 Like
W6d2
Cg bench 5x5 w 92.5kg
Overhead press 5x65kg then 55kgx5,9
Bent over row 130kgx5 then 110kgx5/14
Superset
Fat grip incline bench 3x10 60kg
Rear delt fly 3x10 12.5kg
Good session. Numbers moving up steadily without feeling ‘too heavy’
4 Likes
Been MIA for a few days, rest of last week went as planned.
Shuffles days around because I was feeling good today
W7 day 1 (actually 3)
Cleans 2RM then 90%x2 - 110kgx2, 100kgx2
Squats 5RM then 85%x5+, 180kgx5, 152.5x6
Deficit RDL 3x8 W 100/110/120kg
Barbell lunges 3x10 W 60kg
BIG pr on the cleans and looked easier than they felt on vid. Squat is almost equal to all time PR W 180 also. Good times.
5 Likes
3 Likes
Everything trending in the right direction
W7d2 (really 4)
Bench 5RM then 85%x5+
107.5kg then 90x10
Chins/face pull superset 3 sets
22.5kg
Giant set 3x10 W 20kg ez bar
Nose breakers
Pullovers
CG press
Fat bar curls 3x10
Pretty sure 110x5 is an all time bench PR so we’re building that poverty piece of shit up gradually
6 Likes
Nice work mate. It is really the only lift that matters. LOL
1 Like
Today was day 1 done on day 3
Cleans from block 3x5 at 80kg
Squats 3x5 at 155kg
Good mornings 3x5 at 60kg
Barbell lunges 3x10 at 60kg
Smooth work
4 Likes
And day 2 but day 4
Close grip bench 3x5 at 95kg
Overhead press 3x5 at 55kg
Bent over row 3x5 at 120kg
Axle incline bench/Chins 3x10 superset
God damn the bw chins felt super easy since I’ve been doing them weighted all the time. Using the rock climbing handles also felt nicer on my elbow/forearms which is cool
Next week final week of hypertrophy block and then on to peak strength which I’m looking forward to realising all of these reps haha
4 Likes
looking lean and mean.
well done.
1 Like
4 mile run in to work. Nice to know the old lungs can comfortably cruise it at 5min KM pace.
Not fast, but fast enough for getting to work with my pack
2 Likes
@flappinit I want you to know I’m following your metcon for muscle log and an pumped for you. Looks like you’re doing awesome. Can’t reply on it so had to tag you here, replies must be locked for either Thib or other metcon challenge users I guess
Dude, thats awesome and I appreciate the support. You’re looking jacked as hell.
1 Like
Row strength is on point sir. Quality
1 Like
W8d1
Cleans from blocks at knee 5RM - 90kg
Squats 5x5 - 162.5kg
SSB good morning 5RM - 70kg
(More difficult to me than normal BB)
SSB lunges 4x10 W 60/60/70/70kg
4 Likes
W8 D2
Close grip bench 5x5 at 95kg
Strict press 5RM then 85% for 5+
Failed with 70kg, only managed 3, the 6x60kg
Bent over row 5RM then 85% for 5+
Low back still smoked from yesterday so was 120 for an easy 5 then 100 for 13
Superset
axle bench 3x10
Strict chins 3x15
Face pulls x100
5 Likes
Endurance
Fun run at stupid dark 30
Run 7 min
25 hand release pushup + 25 squat
Run 7 min
50 mountain climbers
Run 7 min
10 burpees + 15 full sit ups
Repeat to accrue X km (10 today)
1 hour and 1 minute. Okay I guess considering size is the goal right now. Gotta still be able to power the machine though
5 Likes
This is always the goal bro 
1 Like
Did day 4 today as my back is still fatigued and I really want to push my squat 5RM
Bench - 5RM then 85% for 2x5+
110kg then 95x5/10
Superset
Chins 25kg x 8/7/7/7
Face pulls 20kg 4x15
Giant set 4x10
Skull crushers
Pull overs
Close grip press
Axle bar curls 4x10 40/40/35/35kg
Unilateral farmers walks 3x to grip fail
5 Likes
W8 D3
Clean max effort - single at 115kg which is an all time PR I think. More in the tank I think too, just always a mental block when doing heavy cleans
Squats 5RM then 2x5 w 85%
185kg then 157.5kg 2x5
RDL worked to 8RM at 140kg
KB step ups 3x10 each leg 20 inch box
6 Likes