We all suck at morning sessions

But then this:

were does the sucking thing come in ?

Oh here:

Oh here: only 240 kg after pulling almost a max on sumo.

Well done Max

We all suck at morning sessions

But then this:

were does the sucking thing come in ?

Oh here:

Oh here: only 240 kg after pulling almost a max on sumo.

Well done Max

Meh

Those vids basically sum up the session. Tempo singles on squats and Larsen press, some pulldowns and facepulls, then heavy ass sled push/drags.

Fun times.

**Paused sumo** - just off floor

60kg x 5

80kg x 3

100kg x 1

120kg x 1

140kg x 1

160kg x 1

180kg x 1

**Paused conventional**

140kg x 1

160kg x 1

180kg x 1

200kg x 1

Speedy

**Penny pinch**

There was 5kg on the hub so I did it. Made 2 out of 5 attempts on the right hand, none on the left.

**Snatch grip BTN Sots press**

Bar x 3

30kg x 1

40kg x 1

**Regular Sots press from front**

40kg x 1

40kg x 1

40kg x 1

40kg x 1

40kg x 1

**1 hand pinch**

Up to two 15kg plates with no connecting bar, came so close.

**2 hand pinch**

Up to 50kg plus a connecting bar - no idea, hollow 3 foot axle so Iād guess at 5kg?

Anyway, vids and stuff.

Iām away for the weekend again so I cut the deload short and hit a squat and press max on the Friday.

**Squat**

235kg moved pretty standard for how it used to move when I was daily maxing, but my spotter took it a bit early and also grabbed my elbows instead of chest which was unhelpful. Nearly died on the re rack as well haha. 225kg warm up was fine too.

**OHP**

Used the squat bar as it was in the rack anyway. Itās longer and probably felt a bit unstable.

First try at 85kg was really naff. Second try felt good but then got out in front of me and I lost it.

Third time lucky with a ton of thoracic extension - pretty much a standing incline bench haha. Whatever works. Ties my PR and was actually cleaner and faster despite the grind.

Is that spotter still alive?

Holy fuck I thought you dropped it when trying to rack it. Close call man, glad you survived.

Nice grind on the OHP

He should know better but thatās what I get for asking for a back spot from an oly lifter.

I maxed bench and sumo today.

**Bench**

120kg was pretty good.

Hit 130kg after and itās moved well but not like there was more than 132.5kg in the tank.

**Sumo**

I used the deadlift bar and bumper plates because if itās ok for Cailer Woolam itās ok for me.

*Belt and straps*

200kg smoked

240kg x 2 easy - 10kg and 1 rep PR

260kg x F - didnāt break the floor

*Ditch straps, give it literally 20 seconds, smell salts*

260kg x 1 - 30kg PR. Hook grip was slipping due to lack of chalk and it was nowhere as convincingly locked out as the 240kg double but I am counting this as it was a massively cheat set up anyway. Donāt pull sumo in comp anyway unless it keeps progressing at this rate (and transfers to a stiff bar).

Ta. It was complete bullshit with the whippy bar haha.

Tried conventional a few days later, solid 235 final warmup but then 255kg was glued to the floor. Conventional has gotten weaker for sure since I started focusing on sumo (surprise!) and I plan on fixing that. Iāll pull 600lbs first conventional before I get near it on a stiff bar sumo for sure. Still gonna keep sumo in the rotation because it does good things for my ass.

Back to my mateās volume phase, with heavy edits to the layout by me.

I was coming down with man flu when I tried deadlifting last Thursday, had to take a sick day on Friday, and was laid up all weekend. Still not 100% but got to get back to work. Stuff felt harder than it shouldāve today, and just a little rusty technique wise.

**Bench**

Bar x 8

40kg x 8

60kg x 3

80kg x 3

*Belt, wraps*

95kg x 3

105kg x 3

100kg x 6

100kg x 6

100kg x 6

100kg x 6

**Squat**

Bar x 5

60kg x 3

80kg x 3

100kg x 3

120kg x 1

*Add belt*

140kg x 1

160kg x 1

182.5kg x 3

180kg x 6

180kg x 6

180kg x 6

180kg x 6

**Deadlift row**

60kg x 8

80kg x 5

100kg x 5

*Belt, straps*

120kg x 6

130kg x 6

130kg x 6

130kg x 6

**DB curls**

*Red fat grips*

10s x 10

17.5s x 6

*Rest pause 30 seconds*

17.5s x 6

*Rest properly 2 minutes*

17.5s x 6

*Rest pause 30 seconds*

17.5s x 6

*Rest properly 2 minutes*

17.5s x 6

*Rest pause 30 seconds*

17.5s x 6

Ss/ **Rope pushdowns**

"30" x 1

"49" x 6

*Rest pause 30 seconds*

"49" x 6

*Rest properly 2 minutes*

"63" x 6

*Rest pause 30 seconds*

"63" x 6

*Rest properly 2 minutes*

"70" x 6

*Rest pause 30 seconds*

"70" x 6

**Pinch grip wrist extensions**

One 2.5kg plate per hand x 20

Two 1.25kg plates per hand x 20

Get those thumbs up to scratch.

How can you recover from this insane volume max.

And that was just the squat part of it.

By still being sore when it comes to deadlifts 2 days later.

Wow my butt and hams still kill.

**OHP**

Bar x 5

30kg x 5

40kg x 5

50kg x 3

*Belt on*

60kg x 1

67.5kg x 3

65kg x 6

65kg x 6

65kg x 6

65kg x 6

**Conventional**

Bar work

60kg x 3

60kg x 3

80kg x 3

100kg x 3

120kg x 3

140kg x 1

*Add belt*

160kg x 1

180kg x 1

200kg x 3

**Deficit conventional** - 1 plate

190kg x 6

190kg x 6

190kg x 6

Thoroughly unenjoyable. Had a lot of trouble keeping the bar close. Probably some error in positioning from my posterior chain being so tight today

**Floor press** - ring finger on rings, my old bench grip

Bar x 6

60kg x 6

80kg x 6

90kg x 6

90kg x 6

Felt good

Ss/ **Chins**

BW x 6

BW x 6

BW x 6

BW x 6

BW x 6

**LF lateral**

"25" x 8

"35" x 8

"45" x 8

"55" x 8

"65" x 8

*Rest pause 30 seconds*

"65" x 8

*Rest properly 2 minutes*

"65" x 8

*Rest pause 30 seconds*

"65" x AMRAP: 10

**EZ bar curl**

25kg x 6

35kg x 6

45kg x 6

*Rest pause 30 seconds*

45kg x 6

*Rest properly 2 minutes*

45kg x 6

*Rest pause 30 seconds*

45kg x AMRAP: 8

Ss/ **OH DB extension**

25kg x 6

35kg x 6

45kg x 6

*Rest pause 30 seconds*

45kg x 6 - just barely, didn't have another set at this in me

*Rest properly 2 minutes*

40kg x 6

*Rest pause 30 seconds*

40kg x AMRAP: 8

**Sled**

40kg on the prowler, high handle sprint, then eccentricless explosive row on the straps. Got 4 rows in for each run, did about 5 or 6 runs, maybe more. Just went until Creeping Death stopped playing over the speaker.

**SSB**

Bar x 2 x 3

52kg x 5

72kg x 3

92kg x 3

112kg x 3

*Belt on*

132kg x 6

142kg x 6

142kg x 6

142kg x 6

Chains had gone awol. Kept the bar weight the same as planned, thinking that if they showed up over the next week I'd add them next session. Found out later that they been sold.

Meant that today's work was very easy, which is kinda how it's meant to be anyway. Who knows, maybe on this day I'll just rotate through fun squat variations for some easy reps. Cambered bar looks fun.

**Close grip bench**

Bar x 6

40kg x 6

60kg x 6

80kg x 6

90kg x 6

90kg x 6

90kg x 6

Forgot how long that range of motion is. Close grip used to be within 5kg of my comp bench so it'll be interesting to see how it feels after a few weeks.

**LF fly**

"25" x 10

"45" x 10

*Rest pause 30 seconds*

"45" x 10

*Rest properly 2 minutes*

"65" x 10

*Rest pause 30 seconds*

"65" x AMRAP: 15

**Preacher curls**

10s x 10

15s x 6

*Rest pause 30 seconds*

15s x 6

*Rest properly 2 minutes*

15s x 6

*Rest pause 30 seconds*

15s x 6

*Rest properly 2 minutes*

15s x 6

*Rest pause 30 seconds*

15s x AMRAP: 10

This whole session was supersetted with helping run the uni society's mock meet so it took 5 hours haha. Just did the main movements then some quick bodybuilding delts, a double overhand pull with 200kg, and some finger curls. Was meant to do full grip training and some cardio but having spent 5 hours loading and spotting kinda covered my bases there.

**Sumo**

Bar stuff

60kg x 3

60kg x 3

100kg x 3

140kg x 3

160kg x 6

160kg x 6

160kg x 6

I'll just add weight or something, I dunno. Keep em beltless for a while.

**Log** - single clean. Gonna be the log for the rest of the cycle but today I used the football bar.

Bar work

30kg x 6

40kg x 6

50kg x 6

*Belt on*

60kg x 3

70kg x 1

75kg x 6

75kg x 6

75kg x 6

**Bench**

*All paused*

Bar x 8

40kg x 8

60kg x 3

80kg x 3

*Belt, wraps*

95kg x 3

105kg x 3

*First and last paused*

97.5kg x 7

100kg x 7

100kg x 7

*All paused*

100kg x 7

Bench felt very cushty. Enough to add 2.5 whole kilos.

**Squat**

Bar x 5

60kg x 3

80kg x 3

100kg x 3

120kg x 1

*Add belt*

140kg x 1

160kg x 1

180kg x 1

187.5kg x 3

172.5kg x 7

172.5kg x 7

172.5kg x 7

172.5kg x 7

Ugh. Not fun.

**Deadlift row**

60kg x 8

80kg x 5

100kg x 5

*Belt, straps*

120kg x 7

130kg x 7

130kg x 7

130kg x 7

**DB curls**

*Red fat grips*

10s x 10

17.5s x 7

*Rest pause 30 seconds*

17.5s x 7

*Rest properly 2 minutes*

17.5s x 7

*Rest pause 30 seconds*

17.5s x 7

*Rest properly 2 minutes*

17.5s x 7

*Rest pause 30 seconds*

17.5s x 7

Ss/ **V-bar pushdowns**

"49" x 10

"63" x 7

*Rest pause 30 seconds*

"63" x 7

*Rest properly 2 minutes*

"77" x 7

*Rest pause 30 seconds*

"77" x 7

*Rest properly 2 minutes*

"84" x 7

*Rest pause 30 seconds*

"84" x 7

**Pinch grip wrist extensions**

A 2.5kg and a 1.25kg plate per hand x 15

Two 2.5kg plates per hand x 12

*Straight into*

**Pinch grip upright row**

Two 2.5kg plates per hand x 30

**OHP**

Bar x 5

30kg x 5

40kg x 5

50kg x 3

*Belt on*

60kg x 1

67.5kg x 3 - nearly passed out on number 3, but that speed tho.

77.5kg x 1 - hit an easy single because the triple went well

62.5kg x 7

62.5kg x 7

62.5kg x 7

62.5kg x 7

**Conventional**

Bar work

60kg x 3

60kg x 3

100kg x 3

100kg x 3

120kg x 3

140kg x 1

*Add belt*

160kg x 1

180kg x 1

200kg x 1

205kg x 3

**Deficit conventional** - 1 plate

*Add straps*

185kg x 7

185kg x 7

185kg x 7

Deads much better than last week in terms of being flexible enough to actually reach the bar and strong enough to control it. Felt a bit slow though from 180kg up.

**Floor press** - ring finger on rings

Bar x 7

60kg x 7

80kg x 7

90kg x 7

95kg x 7 - nice long pause on the last one

Ss/ **Chins**

BW x 7

BW x 7

BW x 7

BW x 7

BW x 7

**1 hand pinch grip challenge**

Two 15kg plates

Yas. Thumb training paid off.

**LF lateral**

"25" x 10

"35" x 10

"45" x 10

"55" x 10

"65" x 10

*Rest pause 30 seconds*

"65" x 10

*Rest properly 2 minutes*

"65" x 10

*Rest pause 30 seconds*

"65" x AMRAP: 12

**EZ bar curl**

25kg x 7

35kg x 7

45kg x 7

*Rest pause 30 seconds*

45kg x 7

*Rest properly 2 minutes*

45kg x 7

*Rest pause 30 seconds*

45kg x AMRAP: 8

Ss/ **OH DB extension**

25kg x 7

35kg x 7

40kg x 7

*Rest pause 30 seconds*

40kg x 7

*Rest properly 2 minutes*

40kg x 7

*Rest pause 30 seconds*

40kg x AMRAP: 8

**Sled**

70kg on the Prowler.

**Arm after arm pulls** - essentially single arm row on the rope as opposed to arm over arm, where both hands tend to be on the rope and I get a bit more hip/lower back into it and try and get the sled moving with enough speed that it holds momentum. I doubt I invented these but anyway they kill the forearms.

Ss/ **Explosive eccentricless rows** - on the handles.

Just went back and forth throughout Afterlife by A7X then did a quick arm over arm for speed.

**Giant cambered bar** - no idea of the weight, much lighter than expected but writing up as if it's 20kg

Bar x 2 x 3

40kg x 5

60kg x 3

80kg x 3

100kg x 3

*Belt on*

120kg x 7

140kg x 7

160kg x 7

160kg x 7

**Close grip bench**

Bar x 7

40kg x 7

60kg x 7

80kg x 7

90kg x 7

95kg x 7

100kg x 7

**LF fly**

"25" x 12

"45" x 12

"55" x 12

*Rest pause 30 seconds*

"55" x 12

*Rest properly 2 minutes*

"65" x 12

*Rest pause 30 seconds*

"65" x 12

*Rest properly 2 minutes*

"65" x 12

*Rest pause 30 seconds*

"65" x AMRAP: 20

**Preacher curls**

10s x 10

15s x 7

*Rest pause 30 seconds*

15s x 7

*Rest properly 2 minutes*

15s x 7

*Rest pause 30 seconds*

15s x 7

*Rest properly 2 minutes*

15s x 7

*Rest pause 30 seconds*

15s x AMRAP: 10

**Sumo**

Bar stuff

60kg x 3

60kg x 3

100kg x 3

140kg x 3

160kg x 3

*Straps*

165kg x 6

165kg x 6

165kg x 6

**Log** - single clean. Warmed up on lighter logs and the straight bar. On log I'm not going for any specific style, just whatever I need to get it over head for the right amount of reps. Which basically means all the warmups are strict pressed, then I bring in the eggs for the rep work.

Bar work

30kg x 6

40kg x 6

50kg x 6

*Belt on*

61kg x 3

71kg x 1

73.5kg x 7

73.5kg x 7

73.5kg x 7

**Strict Viking press**

Empty x 10

20kg x 10

30kg x 10

*Rest pause 30 seconds*

30kg x 10

*Rest properly 2 minutes*

30kg x 10

*Rest pause 30 seconds*

30kg x AMRAP: 10

Ss/ **Facepulls**

"35" x 15

"55" x 15

"75" x 15

*Rest pause 30 seconds*

"75" x 15

*Rest properly 2 minutes*

"85" x 15

*Rest pause 30 seconds*

"85" x AMRAP: 20

**Hammer strength pull over**

1.5pps x 15

1.5pps x 15

Ss/ **Dead hang from girder** - basically a test of finger pain tolerance more than anything.

2 x like 5-10 seconds because ow

**Quick grip circuit**

Finger curls, hub lifts and holds on the 5kg and 7.5kg dumbells just long enough to get a quick forearm pump.

**Grip**

**Bench**

*All paused*

Bar x 8

40kg x 8

60kg x 3

80kg x 3

*Belt, wraps*

90kg x 3

100kg x 3

110kg x 3 - nice and smooth

*First and last paused*

95kg x 8

100kg x 8

100kg x 8

*All paused*

100kg x 8 - very good.

**Squat**

Bar x 5

60kg x 3

80kg x 3

100kg x 3

120kg x 1

*Add belt*

140kg x 1

160kg x 1

180kg x 1

192.5kg x 3

167.5kg x 8 - bit ropey

167.5kg x 8 - better

167.5kg x 8

167.5kg x 8

**Deadlift row**

60kg x 8

80kg x 5

100kg x 5

*Belt, straps*

120kg x 8

130kg x 8

130kg x 8

130kg x 8

**DB curls**

*Red fat grips*

10s x 10

17.5s x 8

*Rest pause 30 seconds*

17.5s x 8

*Rest properly 2 minutes*

17.5s x 8

*Rest pause 30 seconds*

17.5s x 8

*Rest properly 2 minutes*

17.5s x 8

*Rest pause 30 seconds*

17.5s x AMRAP: 10

Ss/ **V-bar pushdowns**

"49" x 10

"63" x 8

*Rest pause 30 seconds*

"63" x 8

*Rest properly 2 minutes*

"77" x 8

*Rest pause 30 seconds*

"77" x 8

*Rest properly 2 minutes*

"84" x 8

*Rest pause 30 seconds*

"84" x AMRAP: 10

**Pinch grip wrist extensions**

Two 5kg plates, 2 handed x 3 x 12

**DB wrist extensions**

5kg per hand x 2 x 20

Weirdly my right side gets sorer doing these.

**OHP**

Bar x 5

30kg x 5

40kg x 5

50kg x 3

*Belt on*

60kg x 1

70kg x 3

*Straight into*

60kg x 8

60kg x 8

60kg x 8

60kg x 8

**Conventional**

Bar work

60kg x 3

60kg x 3

100kg x 3

100kg x 3

120kg x 3

140kg x 1

*Add belt*

160kg x 1

180kg x 1

200kg x 1

210kg x 3

**Deficit conventional** - 1 plate

*Add straps*

180kg x 8

180kg x 8

180kg x 8

Blew through the deadlift volume really comfortably.

**Floor press** - ring finger on rings

Bar x 8

60kg x 8

80kg x 8

90kg x 8

95kg x 8 - nice long pause on the last one

Ss/ **Chins**

BW x 8

BW x 8

BW x 8

BW x 8

BW x 8

**LF lateral**

"25" x 12

"35" x 12

"45" x 12

"55" x 12

"65" x 12

*Rest pause 30 seconds*

"65" x 12

*Rest properly 2 minutes*

"65" x 12

*Rest pause 30 seconds*

"65" x AMRAP: 12

Last week's AMRAP after 10s at 65 was 12 so to do 48 total reps was good today. Gonna have today go down in weight now though haha

**EZ bar curl**

25kg x 8

35kg x 8

45kg x 8

*Rest pause 30 seconds*

45kg x 8

*Rest properly 2 minutes*

45kg x 8

*Rest pause 30 seconds*

45kg x AMRAP: 10

Ss/ **OH DB extension**

25kg x 8

35kg x 8

40kg x 8

*Rest pause 30 seconds*

40kg x 8

*Rest properly 2 minutes*

40kg x 8

*Rest pause 30 seconds*

40kg x AMRAP: 10

**Red fat grip kettlebell hold**

32kg x 3 x like 5 seconds each hand. Right hand slightly stronger than left, go figure.

Ss/ **Shins to bar**

3 x 5

Danger mode after grip work. Been a while since I did these but they don't seem to have suffered for me getting a bit heavier and out of practice. I'm probably just as far from a front lever as I used to be though haha.

**SSB box squat** - wide stance, sitting back, hands wide on bar, bang on depth. Basically Louie would be proud.

Bar x 2 x 3

72kg x 5

92kg x 3

112kg x 3

*Belt on*

132kg x 8

152kg x 8

152kg x 8

152kg x 8

**Close grip bench**

Bar x 8

40kg x 8

60kg x 8

80kg x 8

90kg x 8

95kg x 8

100kg x 10 - I think last week's 7 was a PR so I'm very happy with this

**LF fly**

"25" x 14

"45" x 14

"55" x 14

*Rest pause 30 seconds*

"55" x 14

*Rest properly 1 minute*

"65" x 14

*Rest pause 30 seconds*

"65" x 14

*Rest properly 2 minutes*

"75" x 14

*Rest pause 30 seconds*

"75" x AMRAP: 20

**Preacher curls**

10s x 10

15s x 8

*Rest pause 30 seconds*

15s x 8

*Rest properly 2 minutes*

17.5s x 8

*Rest pause 30 seconds*

17.5s x 8

*Rest properly 2 minutes*

15s x 8

*Rest pause 30 seconds*

15s x AMRAP: 10

Back at the uni gym again.

**Sumo**

Bar stuff

70kg x 3

70kg x 3

100kg x 3

120kg x 3

150kg x 3

*Straps*

170kg x 6

170kg x 6

170kg x 6

**Log** - single clean. Football bar again.

Bar work

30kg x 8

40kg x 8

50kg x 8

*Belt on*

60kg x 3

71kg x 8

71kg x 8

71kg x 8

**Strict Viking press** jerry rigged this with two landmines. Felt different and grip was parallel instead of straight but it worked

Empty x 10

20kg x 10

30kg x 10

*Rest pause 30 seconds*

30kg x 10

*Rest properly 2 minutes*

30kg x 10

*Rest pause 30 seconds*

30kg x 10

Ss/ **Facepulls**

Some x 15

More x 15

More x 15

*Rest pause 30 seconds*

Same x 15

*Rest properly 2 minutes*

More x 15

*Rest pause 30 seconds*

More x 15

**Hammer strength MTS front pulldown**

"35" x 15

"45" x 15

Ss/ **Fat bar thumbless dead hang**

2 x 15 seconds. Just long enough to feel a good stretch in the lats and shoulders without knackering myself for grip work.

**Suitcase deads**

60kg x 3,5,7/hand

**1 arm snatch**

60kg x 1 on the first try! Ties my PR.

**Plate flip**

25kg x 1 - yaaaas

**Hub dumbell lift**

18kg x 2 x 5 second hold/hand

**Finger curls**

18kg x 2 x 15/hand

**Bench**

*All paused*

Bar x 8

40kg x 8

60kg x 3

80kg x 3

*Belt, wraps*

90kg x 3

100kg x 3

105kg x 1

112.5kg x 3

*First and last paused*

100kg x 10

100kg x 10

100kg x 10

*All paused*

100kg x 10 - niiiiice

**Squat**

Bar x 5

70kg x 3

100kg x 3

120kg x 1

*Add belt*

140kg x 1

160kg x 1

180kg x 1

197.5kg x 3

160kg x 10

160kg x 10

160kg x 10

160kg x 10

These wrecked me well and truly.

**Deadlift row**

70kg x 5

100kg x 5

*Belt, straps*

120kg x 10

120kg x 10

120kg x 10

I was already running late by the time I got to rows so skipped arms. Will do a mix of the appropriate volume next week.

Top squat triple and final set of 10 on bench

**OHP**

Bar x 5

30kg x 5

40kg x 5

50kg x 3

*Belt on*

60kg x 1

70kg x 3

60kg x 10

60kg x 10

60kg x 10

60kg x 10

Sheer laziness meant that I used 60kg for these instead of 57.5kg. Why donāt I see if I can do the same next week for 12s?

**Conventional**

Bar work

60kg x 3

60kg x 3

100kg x 3

100kg x 3

120kg x 3

140kg x 1

*Add belt*

160kg x 1

180kg x 1

200kg x 1

215kg x 3

**Deficit conventional** - 1 plate

*Add straps*

172.5kg x 10

172.5kg x 10

172.5kg x 10

Muscles fine, lungs dead

**Floor press** - ring finger on rings

Bar x 10

60kg x 10

80kg x 10

90kg x 10

95kg x 10

Ss/ **Chin grip pulldown**

"45" x 10

"50" x 10

"55" x 10

"55" x 10

"60" x 10

**LF lateral**

"25" x 15

"35" x 15

"45" x 15

"55" x 15

*Rest pause 30 seconds*

"55" x 15

*Rest properly 2 minutes*

"55" x 15

*Rest pause 30 seconds*

"55" x AMRAP: 20

**EZ bar curl**

25kg x 10

35kg x 10

*Rest pause 30 seconds*

35kg x 10

*Rest properly 2 minutes*

35kg x 10

*Rest pause 30 seconds*

35kg x AMRAP: 12

Ss/ **OH EZ bar extension**

25kg x 10

35kg x 10

*Rest pause 30 seconds*

35kg x 10

*Rest properly 2 minutes*

35kg x 10

*Rest pause 30 seconds*

35kg x AMRAP: 15

Swapping to the bar for these made setting up a lot faster and safer.

**Sled**

110kg on the Prowler. 4 rounds.

**High poles**

10m

Ss/**Reverse drags**

10m

Ss/ **Battle ropes** - up, down, side to side, whatever.

30 seconds.

Ss/ **Rest**

1 minute

Heavy few days of hurting my liver. Lungs were suffering a lot in both of these sessions.