Iv not been eating lower cals since Christmas, I just wrote it off as theres a lot of family meals and I wanted to eat what I wanted. If I had to guess, for the last week back at work I’d say I’ve been eating around 3.5k per day and still hungry as hell!
Its all pretty good food, lots of mince, potatoes, milk and oats.
OK, got you. Yep, not sure what’s going on in that case.
This is due to the lack of worry about being crushed under a mass amount of weight
6-1-17
Lower
SSB Squats bar 2x10, bar + chains 2x5
Deficit deadlifts 60kg x5, 100kg x3, 140kg x1, 160kg +chains x1, 180kg + chains 3x3
Power rows 120kg 5x5
CG T bar rows 100kg 4x12
Hamstring curls 40kg x12, 12, 12, 10
Leg Press 220kg 4x12
DB shrugs 25kg 4x25
9-1-17
Upper
Band pullaparts between warmups
Bench 60kg x10, 80kg x8, 100kg x6, 120kg x4, 135kg x3 to 2 inch block, 122.5kg 3x5
Flat Flys 17.5kg 2x12
Inc Flys 17.5kg 2x12
Seated smith OHP 5x5 70kg / 80kg / 85kg / 90kg / 95kg
Side laterals muscle round, 12.5kg 4x12, 15 sec rest
Dips 15, 15, 14, 12
V bar pressdowns 59kg 4x12
First day in the new gym, all brand new equipment (old gym has moved premises) was like a kid in a candy shop!!
Bench felt really good today, my triple at 135kg off the block felt a lot easier today compared to my 130kg double last week.
The new Smith machine is a free moving one (forwards and backwards movement aswell as up and down) and I’m really not a fan! I’ll be doing my OHP in a power rack from now on, Smith just feels really awkward!
On a side note, the new DBs go up to 100kg!! I want to be able to row them 4x10 by the end of the year, just as a fun little target!
I’d kill for some heavy dumbbells. My gym stops at 125s, and so do mine in my basement
10-1-17
Lower
Foam rolling / band pullaparts / glute bridges
Squat: bar 3x10, bar + chains 2x5 paused
Deadlifts: 60kg x5, 100kg x5, 140kg x3, 170kg + chains 4x2
2" block pulls: 180kg x1, 200kg x1, 220kg x1, 230kg +1 chain 2x1**
Leg press close stance 260kg 2x10
Leg press wide stance 260kg 2x10
Leg ext 7 plates 3x12
Chins 10, 10, 8
Pulldowns 6 plates 2x12
** I was supposed to deadlift on the DL bar today and stiff bar on Friday, a little miss communication between me and my coach, and I had it the other way around. 230kg + 1 chain was supposed to be a triple but it was so much harder on the stiff bar instead of the DL bar like last week, so I eeked out 2 singles instead!
Having a few issues sleeping lately, I get to sleep at a reasonable hour and I’m in bed for 7.5 - 8 hours a night, but my sleep is broken and restless, I’m waking up very tired every morning!
I’ve had around a week pain free in my hip, until today where its started hurting a hit! No pain when squatting though, just general aches and pains mainly at work.
12-1-17
Upper
Band pullaparts between warmups
CG Bench to 2 inch block: bar x10, 50kg x10, 80kg x10, 100kg x5, 115kg 3x3
Inc DB Press 45kg 2x10, 50kg x10, 55kg x 8
3 inch Pin Press 100kg 5x5
BB Curls 25kg 4x12 muscle round
DB Curls 15kg 4x10
Hammer Curls 20kg x10
So I skipped DB Flys today and had to stop training after my first set of Hammer Curls because my shoulder was causing me pain.
My gym buddy was squatting tonight in the Smith Machine using a barbell as the platform and power racks havent been finished yet (should be done tomorrow). The hooks are wider than a power rack, and he miss racked the weight with 140kg on the bar (caught collar on hook instead of bar) while I was side spotting, the bar dropped into my hand and jerked my arm downwards and back. My shoulder is hurting quite a bit now, hopefully a weekend of rest will sort it!
Accidents happen and all that jazz, but I just cant seem to catch a break lately! My hip is still playing up from time to time so thank god its next Thursday for my appointment, and now this! Not sure whether to laugh or cry!
Heres a video of my last set on CG Bench:
Damn, that’s some shitty luck. Hope you come good soon and it’s nothing serious.
Cheers man, it feels better today. Still a little sore but nothing serious
13-1-17
Lower
Band pullaparts between warmups
Deficit deadlift against bands: 60kg x5, 60kg x5, 100kg x5, 140kg x3, 160kg + red band x3, 185kg + red band 3x3
Squats: 21kg squat bar 3x10
Power rows 130kg 5x5
CG Row machine 100kg 4x12
Laying hamstring curls 45kg 4x12
Leg press wide stance 260kg 4x10
DB shrugs 32.5kg 25, 25, 25, 20
Deadlifts felt really good today, did them beltless as I’ve been using my belt a lot lately. 2nd week of programming done and I’m happy with how things are going so far, looking forward to the next few weeks!
Video of my third set of deadlifts:
Whats up? You had one of the few logs I was following
Sorry man, I’ve been pretty ill this last week, it’s been work, train, eat and sleep, even though the sleep part hasn’t been happening all that well! Haven’t had the time or energy for much else! Just got back from my physio appointment at the hospital so was going to update things, buckle up for a long post!
16-1-17
Bench 60kg x10, 80kg x8, 100kg x6, 120kg x3, 130kg 2x3 to 2inch block, 125kg x5, 5, 4
17-1-17
Lower
Squats make a return!!!
Squat 20kg 2x10, 5x5 @ 30 / 40 / 50 / 60 / 70kg + res bands
Deadlift 60kg x5, 100kg x5, 140kg x3, 160kg x3, 175kg + chains 5x2
Block pulls 120kg x3, 160kg x3, 180kg x3, 210kg x1, 200kg + 1 chain 2x3
Assisstances have been the same as last weeks Bench, and Deadlift days.
Bench was supposed to be 3x6, but the 6th reps just weren’t there, and my 3rd set I misgrooved the first rep which screwed up my whole set. I feel as though I’m having issues engaging my lats in the bench but I’ve had a few pointers from the guy doing my programming and I’m looking forward to putting them into practice next week.
Deadlift were feeling good this week, aafter my first set of speed pulls my training partner picked up that I wasn’t firing my hips through when the bar came above the knee (I’ve never really done it) so I’m having to cue myself to tighten my glutes, which felt really good on the following sets.
Block pulls were supposed to be 230kg + 1 chains x3 but given how I was feeling and how tired I was, we pulled it back to 200kg + 1 chain for 2x3, which surprisingly, flew up!
So, for today… the Doctor I saw at the hospital pinpointed where my pain was within 5 seconds when I told her the symptoms, after some poking and prodding, and pulling my leg in every direction, she deduced that it was slight tendon damage and was happy theres no lasting damage. I’ve been advised to carry on with my stretching aswell as a few new ones, and to just gradually work my squat up (which I was doing anyway)
Health wise, theres nothing serious the matter, I’ve just got a bad niggly cough and a lot of phlegm on my chest, I’m slowly getting better but I’m not sleeping very well due to the cough. The missus also has the same thing so when I’m not coughing during the night, she usually is! It’s not very fun!
I’ll upload my training videos in a little while!
Video from 16th and 17th:
Dam were you in the hospital for just the pain one from being sick too? Glad to see your back, just have to take it slow. I know what you mean about work, tain, eat, sleep. Occasionally I’ll get some hunting in. To get your lats involved in bench i’ve found for me its getting the right grip width. An inch difference and I cant get my back as involved. As for the not being able to sleep you say you had lack of energy I would think you’d be sleeping easy. Maybe try to go easy on prework out if you take it to lift in the evening. What keeps me up at night is the thought of never getting the totals I want, keeps me up a few times a week. Kind of sad now that I think about it but lifting is one of the most important things in my life right now.
Think I’ve confused you bud, I’ve been to the hospital about my hip as its still not right, I’ve not been that ill 
ill edit my earlier post for clarity.
The sleep thing is because I’m up coughing all night, or the missus is so we just aren’t getting much slesp at the moment. I’ve basically been going to work, training, then coming home and having some food and going straight to bed.
I’m going to try play around with grip width tomorrow with just the bar, I’m usually ring fingers on the rings on the bar but I’ve always tried to put my shoulder blades into my back pocket, and don’t really pull them together at the same time.
I gotcha. And just have to find a sweet spot on grip width if I get carried away it kills my shoulders
Glad you’re back mate. It’s good to hear you’re not facing major surgery or damage. If you’re properly crook back off the training as much as you need to get right. Nothing worse than a niggling sickness, it’ll suck the life out of your progress for ages unless you fix it.
20-1-17
Upper
Band pullaparts between warmups
CG Bench to 2 inch block 50kg x10, 80kg x10, 100kg x5, 120kg 3x3
Inc DB press 30kg x10, 35kg x10, 45kg x10
3" pin press 110kg 5x5
Fly machine 60kg 3x15
BB curls Muscle Round 25kg 4x12
DB Curls 12.5kg 4x10
Single Cable Curls 15kg 3x12
DBs didnt feel good today so I cut them short, bench felt good though, and pin press felt really strong!
21-1-17
Lower
Foam roll / glute bridges / band dislocations
Squat 20kg x10
Band deficit deadlift 60kg x5, 100kg x5, 140kg x5, 180kg x3, 190kg x3, 195kg x2, 200kg x1
Power rows 120kg 5x5
CG Row Machine 90kg 4x12
Hamstring Curls 45kg 2x12, 50kg 2x12
Leg Press 240kg 2x12
DB Shrugs 35kg 4x25
Trained early morning today on just a shake so wasnt feeling amazingly strong, happy with how things went though! Training is going well as of late, everythings feeling good!
Trying to work out the band tension at the top ofmy lifts with the band doubled and under my feet. Its a 2-16kg band so would that double the tension? Or split the 16kg equally between both sides?
Heres the first and last set from today, 190kg x3, 200kg x1:
