PULL

Awesome session today. After normal deadlift workset I decided to do some singles, because I felt great and because why not. I've never done singles and didn't know what to expect. Went for 315 and expected to get that but with some trouble perhaps. Instead it flew up and I went for 2. After that got 325 and 335 as well. Could perhaps have gotten 340 or 345 but didn't want to push my luck.

Feeling pretty stoked right now. I know it's not impressive by any means but it feels like I'm slowly moving away from novice weights.

Also very happy with pullup progress. Now doing sets of 8 where you may remember a couple of weeks ago I was struggling with sets of 5. Greasing the groove definitely seems to work.

DL: warmups, 1x6x275, 2x315, 1x325, 1x335 (PR)
Pullups: 8,8,8,7
Pendlay: 3x8x160 (PR)
Seated machine row: 3x7x165
Rear delt: 3x10x75
Facepull: 3x12x110
Curls

I might give it a shot and see if I can get that extra ROM with lower weight.

looks like you could've done 335 for 5

This; looked pretty easy and smooth. Now-ish is around the weight where my double overhand grip fatigues before everything else, so mixed grip, chalk or straps could help you pull extra reps.

It didn't feel like I could've gotten 5 but who knows. I think I definitely could've gotten 2 or 3.

It did make me realize perhaps I've been a bit conservative with starting weight and progression but then again not too long ago my form was bad and it's better than pulling too much too quickly for sure. But it's an awesome feeling being stronger than you think you are.

being conservative with starting weight and progression is a good thing. why rush to stall out faster?

Yes, definitely agree.

I'm thinking about doing a deload week next week. This week is my 10th week on this program and while I think I could go on a couple more without deloading I think it's wise to do it before I actually feel like I need it.
What are you guy's thoughts on deloading?


BW progression
Today: 86.6kg
-1 week: 87.5kg (-0.9kg)
-1 month: 85.9kg (+0.7kg)
-2 months: 84.6kg (+2kg)
-3 months: 83.8kg (+2.8kg)

Unless the delaod is specifically programmed into a formal program, I think it's too individualized to say whether or not you should or shouldn't. If you are feeling beat up, tired, etc then yeah. If you're feeling good, then no.

This.

Also, ...or get injured.

Yea makes sense

Legs

Squat: warmups, 4x5x255
RDL: 3x8x285. Tried going lower with lower weight. No can do
Split squat: 3x8x115(PR)
Leg curl: 12x130, 11x130, 10x130
Leg ext: 3x12x163
Calf raise: 3x12x135

How's depth guise?

Much improved! Squats look great now.

Did you feel like you were going lower?

Yes definitely. Funny thing was they didn't feel much harder at all going deeper but I was much more out of breath after each set. More muscle activation I guess.

I did a bunch of hip stretching this week and as a warm up and combined with focussing more on knees out I think that helped.

PUSH

BP: warmups, 4x5x175
Press: 2x5x115, 2x4x115 (PR)
Incline: 3x8x135 (PR)
Fly: 2x11x44, 10x44
Cable lateral raise: 3x12x40
Lying tricep: 13x75, 2x12x75
Tricep push down: 3x12x165

Unexpected offday yesterday, gym turned out to be closed because of a referendum being held. Large majority voted yes, which basically means the army will stay in control even if a new government is elected. Not sure if it's a victory or defeat for democracy. I'm gonna go with defeat.

Anyway:

PULL
DL: warmups, 1x5x280
Pullups, 4x8 (PR)
Pendlay: 3x7x165 (PR)
Seated machine row: 3x8x165
Rear delt: 3x11x75
Face pull: 3x12x115
Curls


10 weeks on this program now, my progress on main lifts and main accessory lifts so far:

Deadlift: 5x240 --> 5x280
Squat: 5x200 --> 5x255
RDL: 12x190 --> 8x285
Benchpress: 5x175 --> 5x175. Resetted it once though and it feels easier now. Was hoping for more though.
Press: 5x100 --> 5x115 with one reset.
Incline BP: 8x110 --> 8x135
Pullups: 4x5 --> 4x8
Pendlay row: 8x120 --> 7x165

LEGS

Squat: warmup, 4x5x260 (PR)
RDL: 3x7x290
Split squat: 3x7x120 (PR)
Leg curl: 2x12x130, 10x130
Leg ext: 2x11x174, 10x174
Calf raise unilateral: 10x55, 2x11x45

Weight shifting forward on a couple of reps, have to watch out for that

may be

Thanks for that input

Squats look pretty good to me

Seems like you're keeping the bar mostly over midfoot throughout the movement (at least more than I do), which kind of explodes my #leverages argument for why I have trouble doing it. Shockingly, it likely just means that I suck at squatting.

Kind of hard to fully see the RDLs, but I think your lumbar could be a little more set. Are you using straps? It might help if you did, since the weak point on these is pretty much always grip first.

Thanks!
Apart from my first rep which has a huge forward shift I think looking at your last vid our squats looks kinda similar, with a slight forward shift out of the hole. We do have kind of the same build it looks like so maybe that makes sense.

I use straps for RDL, grip definitely fails without them. I screwed up the camera position for this set so will film again next time, but my back felt fine. I do think I could've been tighter throughout though.

Push:

BP: warmups, 4x5x180(PR)
Press: 3x5x115, 4x115
Incline: 7x140, 2x6x140
DB flies: 3x12x50
Cable lateral raise: 3x12x45
Lying tricep: 2x12x80, 10x80
Tricep pushdown: 3x12x170

PR on bench and an extra rep on press (failed 3rd set due to form but got 4th set). Possibly extra fatigue got me to fail twice on incline. Kinda surprising last time I got 3x8x135 without much trouble.

Also upped calories a bit again. Still weighing in high 86's. Weight gain seems to have stagnated a bit. Haven't been that strict with tracking due to eating out and stuff so will keep a close eye on it

PULL

DL: warmups, 1x6x280
Pullups: 9,8,8,7
Pendlay: 3x8x165 (PR)
Seated machine row: 3x7x170
Rear delt: 3x12x75
Facepull: 3x12x120
Curls

DL form was a bit off today. First 2 reps are fine I think, 3rd and 4th my weight got too much forward, look at my shoulders going up and forward instead of up and back. Last 2 reps somewhere in between.

Legs

Skwat: warmup, 4x5x260
RDL: 3x8x290(pr)
Leg curl: 2x12x130, 10x130
Leg ext: 2x12x174, 10x174
Calf raises: 3x12x135

PUSH

BP: warmups, 4x5x180
Press: 4x115, 3x5x95
Incline: 2x8x140, 6x140
Flies
Cable lateral raises: 3x12x20
Lying tricep ext: 3x12x80
Tricep pushdowns: 3x12x180

****ty workout, read SS again and trying to work on press form screwed me up, had to drop the weight.
Also decided to switch programs to a 4 day upper/lower written by someone who actually knows how to write a program. Will deload coming week and start that the week after. Will post routine later.