Cheers. I don’t know how to get my ass further back without toppling over though. I’m already way on my heals as is, see my toes lifting up.

Is the downward gaze something you settled on after a lot of trial and error? It's pretty unusual for high bar. These are high bar squats, right?

Your upper back is pretty rounded on the RDLs. As for whether you could get your hips back farther, it seems to me that this (and thus RDL range of motion) is highly individual.

Yea highbar. I feel like it gives me better drive out the bottom. Also I don’t get thrown off by looking in the mirror, but thats not the main reason.

Kizen IO Day 4 week 2
Friday, 6 October 2017 at 15:22

Face Pull
Set 1: 5 kg × 30
Set 2: 5 kg × 30
Set 3: 5 kg × 30

Overhead Press
Set 1: 47,5 kg × 5
Set 2: 47,5 kg × 5
Set 3: 47,5 kg × 5
Set 4: 47,5 kg × 5
Set 5: 47,5 kg × 13

Notes: @8
+2,5%

Spoto Press
Set 1: 67,5 kg × 10
Set 2: 67,5 kg × 10
Set 3: 67,5 kg × 10
Set 4: 67,5 kg × 10

Lat Pulldown
Set 1: 54 kg × 15
Set 2: 54 kg × 15
Set 3: 54 kg × 15

Incline dumbbell Curl
Set 1: 10 kg × 17
Set 2: 10 kg × 17
Set 3: 10 kg × 17
Set 4: 10 kg × 17

Tricep overhead extension
Set 1: 15 kg × 15
Set 2: 17,5 kg × 15
Set 3: 17,5 kg × 15
Set 4: 17,5 kg × 15

https://strong.app.link/jIewPOyi1G

Good day. I had a couple more easily on press but I got a bit out of balance on the descent on the last rep so I had to pause, and I felt perhaps it would’ve been too grindy without the stretch reflex. All good.

Spoto’s felt really good and a bit easier than last week, even with one more set.

Tomorrow going on a short vacation to Cambodia, Siem Reap. Hotel has a gym and there’s also a gym close by if hotel gym sucks (likely) so I’ll be looking to get at least 2 workouts in. Back Thursday night.

Morning Workout
Tuesday, 10 October 2017 at 10:52

Leg Press
Set 1: 200 kg × 10
Set 2: 220 kg × 10
Set 3: 220 kg × 10
Set 4: 220 kg × 10
Set 5: 220 kg × 10
Set 6: 220 kg × 15

Romanian Deadlift (Dumbbell)
Set 1: 30 kg × 15
Set 2: 30 kg × 15
Set 3: 30 kg × 15
Set 4: 30 kg × 15

Bench Press
Set 1: 80 kg × 5
Set 2: 80 kg × 5
Set 3: 80 kg × 5
Set 4: 80 kg × 5
Set 5: 80 kg × 11

Notes: @8,5


Lat Pulldown
Set 1: 75 kg × 10
Set 2: 75 kg × 10
Set 3: 75 kg × 10
Set 4: 75 kg × 10

Rope Tricep Pushdown
Set 1: 20 kg × 15
Set 2: 20 kg × 15
Set 3: 20 kg × 15

Bicep Curl (Dumbbell)
Set 1: 10 kg × 15
Set 2: 10 kg × 15
Set 3: 10 kg × 15

Lateral Raise
Set 1: 10 kg × 12
Set 2: 10 kg × 12
Set 3: 10 kg × 12

https://strong.app.link/Ft3NNkSE7G

Found a gym. No squatrack tho, also was told not to deadlift, so I just did a random full body workout. Ill just pick up my normal schedule again on friday with deadlift day.

Morning Workout
Thursday, 12 October 2017 at 11:05

Chest supported Row
Set 1: 60 kg × 15
Set 2: 60 kg × 15
Set 3: 60 kg × 15
Set 4: 60 kg × 15

Shoulder Press (Dumbbell)
Set 1: 20 kg × 12
Set 2: 20 kg × 12
Set 3: 20 kg × 12

Chest Fly (low to hi)
Set 1: 20 kg × 15
Set 2: 20 kg × 15
Set 3: 20 kg × 15

Rear Delt Fly
Set 1: 4 kg × 20
Set 2: 6 kg × 20
Set 3: 6 kg × 20
Set 4: 6 kg × 20

Tricep overhead extension
Set 1: 22,5 kg × 15
Set 2: 30 kg × 20
Set 3: 35 kg × 15

Ez bar curl
Set 1: 25 kg × 15
Set 2: 25 kg × 15
Set 3: 25 kg × 15

Shrug (Dumbbell)
Set 1: 25 kg × 15
Set 2: 25 kg × 15
Set 3: 25 kg × 15

https://strong.app.link/Ws8Ub0e3aH

Just a random little bro workout to kill time while waiting for my plane home. Cambodia is pretty cool. Basically a more busto version of Thailand tho with less tasty food. The tempels are cool tho and the people are great. Siem Reap is fairly expensive but I guess that’s to be expected. Only the beer is cheap, so a lot of those were consumed. Probably still lost weight tho as I tend to do when I eat by feel. Will see what the scale says tomorrow.

Kizen IO Day 1 week 3
Friday, 13 October 2017 at 15:46

Deadlift
Set 1: 127,5 kg × 5
Set 2: 127,5 kg × 5
Set 3: 127,5 kg × 5
Set 4: 127,5 kg × 5
Set 5: 127,5 kg × 5
Set 6: 127,5 kg × 10

Notes: @9
+2,5% next week

Front Squat
Set 1: 65 kg × 10
Set 2: 65 kg × 10
Set 3: 65 kg × 10
Set 4: 65 kg × 10
Set 5: 65 kg × 10

Stiff Legged Deadlift
Set 1: 85 kg × 10
Set 2: 85 kg × 10
Set 3: 85 kg × 10

Lateral Raise
Set 1: 10 kg × 12
Set 2: 10 kg × 12
Set 3: 10 kg × 12
Set 4: 10 kg × 12

Chest Supported Row (Dumbbell)
Set 1: 27,5 kg × 10
Set 2: 27,5 kg × 10
Set 3: 27,5 kg × 10
Set 4: 27,5 kg × 10

Hammer Curl
Set 1: 15 kg × 10
Set 2: 15 kg × 12

https://strong.app.link/D0VBKmeYcH

Not gonna lie this was pretty brutal. Long session too. Was hoping for 11 reps but I guess 10 is k after a week off more than optimal alcohol and less than optimal nutrition. Week 3 is the hardest, now volume tapers down again and ramping back up.
Also from now on every day is back & bi day, with some sort of pull and some sort of curl every day. Lets see what that low volume high frequency is gonna do.

So I have a bit of back rounding sneak in my setup again, but the thing is, it feels much better than trying to keep a perfectly straight back. Often times once I stood up after a set I got this shooting pain through my back, which would dissipate right away. Not of that with slight rounding tho, at all. No soreness afterwards either. So I’m contemplating whether I should continue trying to pull “by the book” or listen to my body. Thoughts?

Kizen IO Day 2 week 3
Saturday, 14 October 2017 at 12:29

Face Pull
Set 1: 5 kg × 30
Set 2: 5 kg × 30
Set 3: 5 kg × 30

Bench Press
Set 1: 85 kg × 5
Set 2: 85 kg × 5
Set 3: 85 kg × 5
Set 4: 85 kg × 5
Set 5: 85 kg × 5
Set 6: 85 kg × 11

Notes: @9 [PR]
+2,5%

Incline Dumbbell Press
Set 1: 27,5 kg × 10
Set 2: 27,5 kg × 10
Set 3: 27,5 kg × 10
Set 4: 27,5 kg × 10
Set 5: 27,5 kg × 10

Chin Up
Set 1: 10 reps
Set 2: 10 reps
Set 3: 9 reps
Set 4: 9 reps

Preacher Curl
Set 1: 25 kg × 10
Set 2: 25 kg × 10
Set 3: 25 kg × 9

Rope Tricep Pushdown
Set 1: 27,5 kg × 10
Set 2: 25 kg × 10

Tricep overhead extension
Set 1: 22,5 kg × 10
Set 2: 22,5 kg × 10
Set 3: 22,5 kg × 10

https://strong.app.link/HwGb7U2neH

Benching continues to go well. 11 reps same amount I got 2 weeks ago at 82,5, so gains. I guess I had at least one more. I’m hoping I can get at least 9 reps at 90kg in 2 weeks, which is around my BW and would be a significant PR for BW reps.

I’m getting a bit tender in the wrist after all this volume, even tho I don’t bend my wrists back excessively I think. I might look into some wrist wraps and see if that helps. I have tiny girl wrists so that doesn’t help.

Where is the 10 rep deadlift set?

Your wrist is not horrible but certainly bent. Pause the last rep around lockout.

Yea guess so. Something to work on.
No vid of the 10 repper, but I’m pretty sure my back was pretty rounded.

Are we talking upper back rounding?

No.

Well we kind of need to see video, then.

Kizen IO Day 3 week 3
Monday, 16 October 2017 at 11:21

Squat
Set 1: 108,5 kg × 5
Set 2: 108,8 kg × 5
Set 3: 108,5 kg × 5
Set 4: 108,5 kg × 5
Set 5: 108,5 kg × 5
Set 6: 108,5 kg × 11

@9
+2,5%

Romanian Deadlift
Set 1: 92,5 kg × 15
Set 2: 92,5 kg × 15
Set 3: 92,5 kg × 15
Set 4: 92,5 kg × 15
Set 5: 92,5 kg × 15

T-bar Row (chest supported)
Set 1: 37,5 kg × 15
Set 2: 37,5 kg × 15
Set 3: 37,5 kg × 15
Set 4: 37,5 kg × 15

Cable lateral raise
Set 1: 3 kg × 15
Set 2: 3 kg × 15
Set 3: 3 kg × 15

Bicep Curl (Dumbbell)
Set 1: 10 kg × 15
Set 2: 10 kg × 16

https://strong.app.link/2YkOl1sKhH

Mediocre workout. Squats felt really heavy, I actually wasn’t sure I could even get 10 reps. Hopefully next week goes better and I can get 11+ again at 2,5% more. Also form inconsistent with a couple of reps tipping forward.

RDL’s look a bit better imo but still not perfect.

Do you think there is low back rounding for RDLs? Maybe it is the angle, but they look fine to me.

Not really, the issue was more upper back rounding, which seems better now. See my vid in post #949 for comparison.

Kizen IO Day 4 week 3
Tuesday, 17 October 2017 at 15:37

Face Pull
Set 1: 5 kg × 30
Set 2: 5 kg × 30
Set 3: 5 kg × 30

Overhead Press
Set 1: 48,5 kg × 5
Set 2: 48,5 kg × 5
Set 3: 48,5 kg × 5
Set 4: 48,5 kg × 5
Set 5: 48,5 kg × 5
Set 6: 48,5 kg × 13

Notes: @8,5
+2,5%

Spoto Press
Set 1: 67,5 kg × 10
Set 2: 67,5 kg × 10
Set 3: 67,5 kg × 10
Set 4: 67,5 kg × 10
Set 5: 67,5 kg × 10

Lat Pulldown (Single Arm)
Set 1: 20 kg × 15
Set 2: 20 kg × 15
Set 3: 20 kg × 15

Tricep Pushdown
Set 1: 22,5 kg × 15
Set 2: 22,5 kg × 15
Set 3: 22,5 kg × 15

Incline dumbbell Curl
Set 1: 10 kg × 17
Set 2: 10 kg × 17
Set 3: 10 kg × 17

French Press
Set 1: 25 kg × 15
Set 2: 25 kg × 15

https://strong.app.link/YRW9mxzBjH

Solid today. Same amount of reps as last week. Was only a 1kg increase bc of the way the percentages worked out and my lack of microplates smaller than 0,5kg and 1,25kg. Still good tho.

Also filmed spoto for pause check. First 6/7 reps looks solid imo but the last couple I cheat a little bit by creating a bit of a bounce. Will try to tighten that up.

Kizen IO Day 1 week 4
Friday, 20 October 2017 at 14:51

Deadlift
Set 1: 132,5 kg × 5
Set 2: 132,5 kg × 5
Set 3: 132,5 kg × 5
Set 4: 132,5 kg × 10

Notes: @9,5
+2,5%

Front Squat
Set 1: 70 kg × 10
Set 2: 70 kg × 10
Set 3: 70 kg × 10

Stiff Legged Deadlift
Set 1: 90 kg × 10
Set 2: 90 kg × 10
Set 3: 90 kg × 10

Chest Supported Row (Dumbbell)
Set 1: 27,5 kg × 10
Set 2: 27,5 kg × 10
Set 3: 27,5 kg × 10
Set 4: 27,5 kg × 10

Lateral Raise
Set 1: 10 kg × 12
Set 2: 10 kg × 12
Set 3: 10 kg × 12
Set 4: 10 kg × 12

Hammer Curl
Set 1: 15 kg × 12
Set 2: 15 kg × 10
Set 3: 15 kg × 10

https://strong.app.link/nhKODDoAoH

Day 1 workout kicked my ass again. Very hard. Starting from next week I’m adding a 5th day, and I’m thinking of moving the sldl’s to that day to lighten the load on day one a bit.
Satisfied with 10 reps, same as last week so that’s good. Felt harder tho. This may or may not be some kind of smallish PR but nothing major. Didn’t forget to film this time. So there’s some rounding but back keeps feeling fantastic, so it’s kinda weird. Any thoughts welcome.

Bumped the fronts to 70kg, felt good. Pretty hard, but good.

Kizen IO Day 2 week 4
Saturday, 21 October 2017 at 15:54

Face Pull
Set 1: 5 kg × 30
Set 2: 5 kg × 30
Set 3: 5 kg × 30

Bench Press
Set 1: 87,5 kg × 5
Set 2: 87,5 kg × 5
Set 3: 87,5 kg × 5
Set 4: 87,5 kg × 10

@9,5
+2,5%

Incline Dumbbell Press
Set 1: 30 kg × 10
Set 2: 30 kg × 10
Set 3: 30 kg × 10

Chin Up
Set 1: 10 reps
Set 2: 9 reps
Set 3: 9 reps
Set 4: 8 reps

Preacher Curl
Set 1: 25 kg × 10
Set 2: 25 kg × 10
Set 3: 25 kg × 10

Rope Tricep Pushdown
Set 1: 27,5 kg × 10
Set 2: 27,5 kg × 10
Set 3: 27,5 kg × 10

Tricep overhead extension
Set 1: 22,5 kg × 12
Set 2: 25 kg × 11
Set 3: 25 kg × 11

https://strong.app.link/kstxpKPfqH

Bench went pretty k. Secretly hoping for 1 more but 10 is fine. May have had one more if I had a better bar path on last rep. Wrists felt good today. Still ordered wraps tho, they’re in the mail.
Went with the 30’s on incline DB. Felt good. Challenging but good.

Chin ups are pretty garbage, but then again I didn’t do them for a while and also I’m getting pretty chunky, so whatever.

Kizen IO Day 3 week 4
Monday, 23 October 2017 at 15:40

Squat
Set 1: 112,5 kg × 5
Set 2: 112,5 kg × 5
Set 3: 112,5 kg × 5
Set 4: 112,5 kg × 15

Notes: [PR]
@9,5
+2,5%

Romanian Deadlift
Set 1: 95 kg × 15
Set 2: 95 kg × 15
Set 3: 95 kg × 15

T-bar Row (chest supported)
Set 1: 38 kg × 15
Set 2: 38 kg × 15
Set 3: 38 kg × 15
Set 4: 38 kg × 15

Cable lateral raise
Set 1: 3 kg × 15
Set 2: 3 kg × 15
Set 3: 3 kg × 15
Set 4: 3 kg × 15

Bayesian Curl
Set 1: 6,25 kg × 15
Set 2: 6,25 kg × 15
Set 3: 6,25 kg × 15

https://strong.app.link/N2whvBLxtH

Awesome squat workout. 15 reps at 112,5kg where I got 11 at 108,5kg last week, just lol. I wanted to rack it so bad after 10 but conquered my innerEV and kept going. Honestly I think I just forgot what it was like to push squats after so many weeks of submaximal training. Definitely a hibar rep pr and probably just a general squat rep pr.
This does mean the 3 sets of 5 were literally RPE0 which makes me wonder if I should bump my max slightly again.

Also shoutout to smith machine bro in the vid for proper gym etiquette, waiting to unrack his weights after I was done with my set. Literally the first time ever that has happened.

Grats!
lol, dude was probably almost as relieved as you at the end of the set.

Lol yea. Thanks!

nice wim

You had 20.