Bench
2x5 20 kgs
1x5 35 kgs
1x3 45 kgs
1x2 60 kgs
2x5, 70kg
1x 6 or 7

EZ-bar standing curl
7kgx10
13/8 x 22kg
Focused on keeping elbows tight, think I isolated biceps better since I died on rep 8

Squat
2x5 20 kg
1x5 30 kg
1x3 45 kg
1x2 60 kg
2x5 75 kg
1x 5


Whole workout felt off tonight, bench felt weird, squats felt weird. Switched the hooks to the other side so I could try to film squats from the front. But staring out into the gym really throws me off, had trouble reracking without being able to see it in the mirror lol.

Quit after 5 reps in the last squat set, watching the video I can see I barely slowed down on the 5th rep. On the bright side I don't see any buttwink, everything seems solid and tight.

Press


Press
3x5 20kg
1x3 25 kg
1x2 30kg
2x5 40kg
1x7

Weighted chins
6,6 x5kg

DL
2x5 40 kgs
1x3 60 kgs
1x2 80 kgs
2x3 97.5 kgs

Deadlifts sucked. The first rep would feel great then it felt like my hands would instantly break out sweating. I failed after 3, took a break, got real mad and attacked the weight on the second set.... exact same result. I need to find some chalk. I don't think this weight would of been a problem if I could hold it.

Bench
2x5 20 kgs
1x5 35 kgs
1x3 45 kgs
1x2 60 kgs
2x5, 71.5kg
1x 7

EZ-bar standing curl
7kgx15
12/9 x 22kg

Squat
2x5 20 kg
1x5 30 kg
1x3 45 kg
1x2 65 kg
3x5 77.5 kg

3x20s double overhand holds of 77.5kg
-Barrrreellly made the last 20seconds. Wanted to do something for grip, need to find a program for this.

Messed around with ab wheel ~10 reps. Had some stretch pains in bottom/outside of one pec. Focused on crunching hard throughout the movement, I think that's the correct cue.

30s plank/30s rest x3

Worked late on Sat/Sun so didn't get in my 3rd workout last week. Switching to Mon/Wed/Fri for the rest of the summer. Have also been weighing in consistently at 72.x kg at the end of workouts for a few weeks. From reading a lot of logs and seeing different progressions I've realized that aesthetics are important to me so i don't want to do a speed bulk. But 0 weight gain over 2 weeks is a bit too slow, going to start forcing myself to eat more.



First vid that's not from the side. Is my foot/knee placement ok?

Press
3x5 20kg
1x3 27.5 kg
1x2 32.5 kg
3x5 41kg (couldn't make 6 surprisingly)

Weighted chins
6,3 x5kg
(Have to wait forever between reps to get more than a few on the second set)

DL
2x5 40 kg
1x3 60 kg
1x2 85 kg
1x3 97.5 kg
1x3 80kg

Slippery hands again, tried to do reps at 80 afterwards so I could get something accomplished and couldn't even hold onto the fourth rep. Chalk should be here before my next DL session. 100kg is going to go up this month.

Bench
2x5 20 kgs
1x5 35 kgs
1x3 45 kgs
1x2 60 kgs
2x5, 71.25kg
1x 6 (last rep was a grind)

EZ-bar standing curl
7kgx10
12/8x 22kg


Squat
2x5 20 kg
1x5 30 kg
1x3 45 kg
1x2 65 kg
2x5 77.5 kg
1x 2
Back twinge/pain in the usual spot on 2nd rep, quit after that. Kind of weird since I was focusing on keeping a solid core all the way through from the first warmup sets.

The squats seem fine from the teabag camera angle. Post on from the side or 45 degrees from the rear and I'll see if anything explains the back issues

Just make the gym like a vow, something that has to be done happily not like your forced. Its a really well stress reliever when you get started everyday

Keep forgetting to add it, but did these after every session

Should of left in picking up/putting down the camera. Got some solid Tbagging in.
Probably overreacting, moved around some and did planks right afterwards with no pain. Didn't want to risk having backpain this weekend since i have a lot of sitting (poker) planned.
Thanks, I'll take some on Monday.

I think we have different perceptions of marriage vows

I'm enjoying the gym a lot. Making a difficult lift is awesome. It's also been useful with some of the stress/anger I've had in the past few months. One of my main goals is safety so I can continue to enjoy working out regularly

do you workout before or after poker?

Usually on separate days, but after. Hugely prefer an empty gym to a packed one so I go late at night.

Really excited about the package I got today. My wrists have been bothering me racking/unracking bench and on some squat sets so I'm pretty happy to get wrist wraps. I've noticed more carpal tunnelish type pain since I started lifting which isn't good.

The chalk is basically a baseball. Do I need to break this up or can I just rub the ball into my hands? I'd like to make as little mess as possible at the gym.

Regarding creating,
http://www.bodybuilding.com/fun/likness2.htm

So at ~71kg i'd be taking 21g for the loading cycle then 2g per day after that. Does that seem correct? It's weird because the noncustomized approach is 20g/5g. a 4:1 ratio is a lot different than a 10:1 ratio.

On the first two sets I focused on driving up from the hips, but I felt like that made me goodmorning at the top. On the last two I did squats as normal.
May need to do some cardio, I quit more sets due to being unable to breathe than I do to my legs giving out.


OHP videos, just posting these since i'm worried about overextending my lower back. LOL at the last set, put the wrist wraps on for the first time and completely lost the normal bar path I use.


Press
3x5 20kg
1x3 27.5 kg
1x2 35 kg
5/5/4 x 42.5kg

Weighted chins
6x5kg
7 X bw

Squat
2x5 20 kg
1x5 30 kg
1x3 45 kg
1x2 65 kg
5/5/6 77.5 kg

plank
30x3 30s rest

pics of when back is weirdest looking

You probably have adhesions in your forearms. get on working those out. Forearm adhesions/wrist issues are difficult to get rid of and they take a long time.

Use the wraps in the mean time. If you get rid of the adhesions, you probably wont need the wraps again unless you get super strong.

You're not using your abs. Pull the front of your pelvis up towards your ribs with your abs and hold it there tight during all movements.

Thanks!
Didn't know I was supposed to do that, I'll start implementing it.

I hit all kinds of PR's in bench today at least. Was really surprised at how heavy 60kg felt, then blown away by how heavy my workset was. Failed on the 3rd rep, then realized someone lowered the safeties on the side. So I gave myself a nice deep massage down my chest and stomach until i got it to my legs and the bar hit the safeties. At that point I realized i overloaded the bar by 10 kilos.

Was feeling weak on my deadlift warmups. 85kg felt heavy, and then for the 3rd week in a row I failed on the 3rd 95.5kg rep. The video didn't record since my ipod ran out of space. Grip wasn't a factor at all, I used plenty of chalk. Just didn't have the strength to get it off the ground. Going to try one more time next week before I reset.

Bench
2x5 20 kgs
1x5 35 kgs
1x3 45 kgs
misloaded with reds(25kg) instead of blues(20kg)
1x2 70 kgs
1x2 82.5kg
5/5/6 72.5kg

EZ-bar standing curl
8kgx10
12/11 22kg

DL
2x5 40 kgs
1x3 60 kgs
1x2 85 kgs
1x2 97.5 kgs

on the bright side the wrist wraps helped a lot, didn't have any wrist pain even when benching 10kg too much

also lol at my bench max coming up on my DL max

Focused on this but could feel my back arch when I was struggling with the weight. Turns out some things are easier said than done

Press
3x5 20kg
1x3 27.5 kg
1x2 35 kg
3x5 42.5kg

chins
6x5kg
5Xbw

Squat
2x5 20 kg
1x5 30 kg
1x3 45 kg
1x2 65 kg
5/5/8 80kg

plank
30x3 30s rest

I would lower the weight and add in more anterior core work to go with those planks. Also, lower the time under tension for those planks to 10s and add more reps as well as doing them with a co-contraction of all the muscles in your body (esp the core) and you'll notice how much harder your abs have to work.

Try contracting every muscle from your leg to core (including pecs) before you lift and the tendency to go into extension should decrease but nothing works better than a stronger core.

The extension fault can be pretty brutal for your back and cause problems at the thoracolumbar junction.

Its much easier said than done. Doing it perfectly with heavy weight could take months or years to learn, but doing as SS suggests would be a good idea at this point.

Thanks for the suggestions! Going to reset press to 30kg and work from there.

Doing the rkc planks wrong still. I pull down with my elbows squeeze glutes and pull up with my toes. Feel it everywhere except my abs, maybe i'm letting my butt drop too low? Not sure, but it's frustrating to not hit the target muscle.

Bench
2x5 20 kgs
1x5 35 kgs
1x3 45 kgs
1x2 60 kgs
5/5/6 74kg


22kg curl
16/12

Squat
2x5 20 kg
1x5 30 kg
1x3 45 kg
1x2 65 kg
5/5/7 82.5kg

Rkc plank
10s x 6. 20s rest

Squats are finally getting heavy on my legs again. Felt like my legs would give out on the next rep, have generally quit the amrap set due to light-headedness or core giving out. Even felt tough to walk up the stairs when I got back home.

Gym switched from running endless kai greene/dennis wolf workout videos to running workout videos filmed inside this gym. lol

post a vid of pic of your plank? you might be compensating in some way.

One good way to engage the abs is to be in the plank position but with your knees bent so they are touching the ground and there is barely any actual load on you. Then you stiffen your core as hard as possible and then extend your knees off the floor. Trying to engage your core while already under full load or tension is relatively harder.

thanks, i'll try this out