T Nation

Every Night is Steak Night

It’s a right bitch of a lift that seems to go backwards when ever you don’t pay attention to it.

It’s not helped that I can’t settle on a grip width, some days it feels better narrower, others wider.

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Awesome work on the recent PRs man. Those are some great numbers

Yeaaahhh man!

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That’s made my mind up, Squat day tomorrow will try for another Pr. Deload week be damned!

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Some how dropped 6lbs overnight, weighed in at 204lbs this morning. Might not try to put 11 lbs on in a few days, so will be coming in under 215lbs for the T-ransformation challenge.

Deloads are for setting PR’s mate. Just work up to it, hit the number and thats it. The volume will be so low it will be like a deload for you.

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Got drunk last night so skipped training this morning, was hoping to go this afternoon but got an extra job dumped on me.
Getting really drunk tonight so may not train now til Monday.
Hangover deloading!

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I apologise I forget about this log tucked away in the over 35s. I seem to be a long way behind, do you have any Cliff notes?

Sounds like a fun way to get jacked

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Not much exciting going on, I’ve been doing Greg Nuckolds sbs Hypertrophy programme.
Press and bench still lagging, Squat going up a bit, deadlift getting close to 6 plates.

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Are you sure Press is still lagging? Because I swear I saw a 75kg press up log.

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Yes I want 100kg.

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Recently I found I can ohp more with a solid axle bar, think its because it doesn’t rotate like an Olympic bar, I find that really off putting. Tried fat gripz, not the seem. Also preforming it shoeless seems to help a little.

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I’ve started going shoeless, my gym doesn’t have a solid axle bar. I’m sure it’ll start progressing soon. Once I’ve got 260kg dl and 200 squat, I’ll put those lifts on maintenence and start to progress bench and press more.

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Sweet, yeah if I’m trying to bring up a movement everything gets put on the back burner too.

Good luck

Thanks, but luck will have nothing to do with it. :wink:

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Sbs hypertrophy C7D1 (deload)

5 mins treadmill

Squat
60kg x 5
100kg x 4
140kg x 3
160kg x 2
180kg x 1

Incline db bench
16kg x 10
20kg x 10
24kg x 10
28kg x 10
30kg x 10

NG pull down
50kg x 10
65kg x 10
75kg x 10
85kg x 8

Db lateral raises
10kg x 20
12kg x 12
12kg x 12
12kg x 10

Fly machine
65kg x 30
70kg x 20
70kg x 20

Face pulls
3 x 20

Rope hammer curl
2 x 20

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No Pr’s happening today, nearly blacked out after each of the last 3 sets of squats.
Who would have thought 3 nights of heavy drinking would affect performance in the gym!

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Sbs hypertrophy C7D2(deload)

5 mins treadmill

Db press
16kg x 10
20kg x 8
22kg x 6
26kg x 4
28kg x 4
30kg x 6

Glute drive
40kg x 20
80kg x 20
80kg x 20

Cg Cable row
55kg x 10
65kg x 10
75kg x 10
85kg x 10

Ucv cable fly
3 x 20

Calf raises
80kg x 20
120kg x 20
120kg x 20

Oh Triceps ext
3 x 20

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Sbs hypertrophy C7D3(deload)

5 mins treadmill

Deadlift
70kg x 5
120kg x 4
160kg x 3
200kg x 2
240kg x 1
200kg x 8 (rep Pr)

Face pulls ss cable lateral raises
20/20
20/15
20/15

Incline db bench
20kg x 10
24kg x 8
28kg x 8
32kg x 8
36kg x 5
22kg x 20

Bor
60kg x 20
100kg x 8
100kg x 7

Oh Triceps cable ext
3 x 20

Rope cable curl
3 x 20

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