It’s entirely possible that my entire log is just an elaborate long-term troll.
4 Likes
Lmao that would be the longest and weakest troll ever.
It would be simultaneously impressive and also very sad.
3 Likes
Boobs. A bit short on time today, so no heroics and had to cut the dips way short. Pretty happy to get back up to 115 on the incline topset.
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Decline Barbell Bench Press
- 60 kg x 5 reps
- 70 kg x 5 reps
- 80 kg x 5 reps
- 95 kg x 3 reps
- 110 kg x 3 reps
- 125 kg x 1 reps
- 135 kg x 1 reps
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Barbell Incline Bench Press
- 45 kg x 5 reps
- 55 kg x 5 reps
- 65 kg x 5 reps
- 75 kg x 3 reps
- 85 kg x 3 reps
- 95 kg x 1 reps
- 105 kg x 1 reps
- 115 kg x 1 reps
- 85 kg x 10 reps
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Dips - Chest Version
- 5 reps
- 10 reps
- 30 reps
5 Likes
Pretty sure we’ve had one of these before lol
4 Likes
I heard about that. Would love to a)know more and b) understand the psychology of WHY.
1 Like
U must have massive power tits by this point. Is this how to get chicks?
2 Likes
Mate, if there are two things I know absolutely nothing about, it would be getting swole and getting chicks.
4 Likes
I’ll go elsewhere for dating advice then lol
2 Likes
Lame squat day. Went after 160 today and fucking failed it. Was confident going in, but it just sorta got stuck in the hole for a second or two, and that was it. I am pretty annoyed with myself. Not too much time for anything else.
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Barbell Squat
- 60 kg x 5 reps
- 80 kg x 5 reps
- 90 kg x 5 reps
- 110 kg x 3 reps
- 125 kg x 3 reps
- 140 kg x 1 reps
- 150 kg x 1 reps
- 60 kg x 35 reps
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Ab Wheel (standing)
- 10 reps
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Seated Leg Curl
- 35 kg x 10 reps
- 40 kg x 10 reps
- 35 kg x 10 reps
I am not doing enough squat work, I think.
7 Likes
Fixed that for you 
2 Likes
150 is pretty big.
How much squat/lower work are you doing/week?
1 Like
I am basically squatting every 5th day, roughly, with just a little bit of added bullcrap (leg curls, extensions, presses). Not enough volume overall, I think.
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Hmm there’s many indicators of not doing enough:
No gains over time (long term/big picture) for one lol. If u are making gains even very slowly that’s worth noting because that changes the decision making process a bit.
Also like feeling mega ultra fresh after each session maybe even too good as though didn’t produce enough disruption.
Technique can feel like not enough practice and movement is a lil alien and not well drilled and consistent.
If you are gonna bump volume I’d go conservative (like one extra back off set at around 100-120kg with a few in the tank - would still be hard work and mayb hi reps) and not play with training frequency (yet) as that introduces extra variables/noise making it harder to determine which change in the program produced the better/worse result
If is too many brain things I can just give u a prescription. Do an extra back off set after your single: 100-120kg x 6-12 reps with a few reps in the tank
The rep scheme I am using actually normally calls for 3 backoff sets of about 110 x 8. I have been slacking on it for both good and bad reasons, but it is no doubt part of the problem.
1 Like
Start with 1 extra set IMO.
Don’t be too obsessed about the exact weight x reps. As long as it’s a fairly demanding set in that weight range but definitely not RPE 10.5 / poop yourself.
Do it for a few sessions and see how the training data tracks
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I am already capable of doing those sets, I have just been some combination of lazy/sick/injured and annoyed. Your advice is sound, however. I will add more back in without burning myself out.
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Strange Press Day. Absolutely zero mojo. Hit the topset with just a minor struggle, and thought to myself “fuck it, let’s try 90, lol”. Well…it was actually fairly close. And then I saw that I loaded 95 on the bar. So after wasting energy on that, I dropped it back to 90 and failed again. But the lesson I am taking away from it is “that was pretty close”. Pretty sure I should hit 90 before too long, and I am still waking up below 84 kilo.
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Standing Barbell Shoulder Press (OHP)
- 35 kg x 5 reps
- 42.5 kg x 5 reps
- 50 kg x 5 reps
- 60 kg x 3 reps
- 67.5 kg x 3 reps
- 77.5 kg x 1 reps
- 85 kg x 1 reps
- 87.5 kg x 1 reps
- 60 kg x 8 reps
- 60 kg x 8 reps
- 60 kg x 8 reps
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Ab Wheel (standing)
- 10 reps
- 5 reps
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Seated Dumbbell Shoulder Press
- 20 kg x 6 reps
- 22 kg x 8 reps
- 24 kg x 8 reps
- 26 kg x 8 reps
- 28 kg x 8 reps
- 30 kg x 8 reps
- 32 kg x 8 reps
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Bradford Press
- 25 kg x 50 reps
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Muscle-Up
- 1 reps
- 3 reps
Not unhappy, despite the fails.
9 Likes
Race u to 100 OHP