Maybe the change of seasons in southeast asia is messing with both of us.

I’ll take it. Anything I dont have to take responsibility for

A storm of InnerEV proportions currently sweeping through southeast Asia.

TSA Day 1 week 0 (deload)
Thursday, 23 November 2017 at 15:43

Squat (Lowbar)
Set 1: 112,5 kg × 5
Set 2: 112,5 kg × 5
Set 3: 112,5 kg × 5

Bench Press (Paused)
Set 1: 75 kg × 7
Set 2: 75 kg × 7

Chest Supported Row (Dumbbell)
Set 1: 35 kg × 6
Set 2: 35 kg × 6
Set 3: 35 kg × 6

Close Grip Bench Press (Paused)
Set 1: 75 kg × 6
https://strong.app.link/I5UjCzR3iI

Decided to reduce volume of tsa week 1 a bit, and call that my deload. First time back to lowbar in months . Felt good and weight felt easy. Need to experiment a bit with grip tho and see what works best and doesn’t give me elbow issues.

Home gym update. Here’s how it’s looking. Pretty damn pleased with how it turned out. Lucky to have a friend who can weld.
Weights and bench should come in early next week so starting next week here’s where I’ll be doing my lifting.

sick

Looks great!

Looks great! Have you purchased a barbell and weights?

pretty excited about it.
Weights and bench are coming on tuesday. I’ll probably go pick up my barbell then as well. Shipping was pretty expensive so Ill just go pick it up at their shop downtown. Had trouble finding one with centre knurling but found one eventually.

TSA Day 2 week 0
Saturday, 25 November 2017 at 15:46

Deadlift
Set 1: 130 kg × 4
Set 2: 130 kg × 4
Set 3: 130 kg × 4

Bench Press (Paused)
Set 1: 80 kg × 5
Set 2: 80 kg × 5

Bent Over Row
Set 1: 60 kg × 6
Set 2: 70 kg × 6
Set 3: 70 kg × 6
Set 4: 70 kg × 6
https://strong.app.link/3SgsMXHimI

Nothing exciting. Deadlifts feeling pretty heavy actually. Oh well.

TSA Day 3 week 0 (deload)
Tuesday, 28 November 2017 at 15:49

Squat (Lowbar)
Set 1: 107,5 kg × 7
Set 2: 107,5 kg × 7
Set 3: 107,5 kg × 7

Notes: lsRPE <7

Overhead Press
Set 1: 47,5 kg × 8
Set 2: 48,5 kg × 8

Notes: @6
@6,5

Barbell Hip Thrust
Set 1: 140 kg × 4
Set 2: 140 kg × 4
Set 3: 140 kg × 4

Pull Up
Set 1: 5 reps
Set 2: 5 reps

Barbell Seal Row
Set 1: 60 kg × 10
Set 2: 60 kg × 10
Set 3: 60 kg × 10
https://strong.app.link/w6F62PGgrI

Took an extra day off because throat aids, still feeling kinda crappy.
First workout at home done and it was glorious. Working out at home is awesome. Squats felt great with this brand new bar which also has centre knurling. Felt a lot more stable on my back. Also stoked I’m now able to seal row really easily. I’ve always loved those but could never do them at my old gym.
Workout itself not really exciting, still deloading.

As a partial bodybuilder won't you miss any of the fancy cable/machine assistance exercises?

Maybe a little. Not enough to offset all the advantages of training at home though.

TSA Day 4 week 0 (deload)
Wednesday, 29 November 2017 at 15:49

Bench Press (Paused)
Set 1: 83,5 kg × 4
Set 2: 83,5 kg × 4

Notes: lsRPE <7

Paused Deadlift
Set 1: 115 kg × 3
Set 2: 115 kg × 3

Close Grip Bench Press (Paused)
Set 1: 90 kg × 3

Notes: @7

Pendlay Row
Set 1: 80 kg × 5
Set 2: 80 kg × 5
Set 3: 80 kg × 5

Notes: @7,5

Chin Up
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps

Notes: Ss with presses
https://strong.app.link/uphvXhMUsI

Thats a sweet camera angle on the squats.

It makes the pins look exactly like the drawn in parallel lines people use lifting apps.

TSA Day 1 week 1
Friday, 1 December 2017 at 15:43

Squat (Lowbar)
Set 1: 115 kg × 5
Set 2: 115 kg × 5
Set 3: 115 kg × 5
Set 4: 115 kg × 5

Bench Press (Paused)
Set 1: 76 kg × 7
Set 2: 76 kg × 7
Set 3: 76 kg × 7

Notes: lsRPE 7,5

Close grip Bench Press
Set 1: 80 kg × 5
Set 2: 75 kg × 6
Set 3: 75 kg × 6

Notes: @8
@6,5
@7

Barbell Seal Row
Set 1: 70 kg × 6
Set 2: 70 kg × 6
Set 3: 70 kg × 6

Chin Up
Set 1: 5 reps
Set 2: 5 reps
https://strong.app.link/QmNK8O4ewI

Decent session, squats feeling real good. Not much trouble coming back from highbar it seems. I just hope my elbows stay painfree.

TSA Day 2 week 1
Sunday, 3 December 2017 at 15:50

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

Notes: LsRPE <7

Bench Press (Paused)
Set 1: 80 kg × 5
Set 2: 80 kg × 5
Set 3: 80 kg × 5
Set 4: 80 kg × 5

Notes: LsRPE <7

Bent Over Row
Set 1: 80 kg × 6
Set 2: 80 kg × 6
Set 3: 80 kg × 6
https://strong.app.link/umFFRfUEzI

Solid session. DL starts to feel a bit better. None of these sets were very hard, which is to be expected in the first week.

TSA Day 3 week 1
Tuesday, 5 December 2017 at 15:47

Squat (Lowbar)
Set 1: 108,5 kg × 7
Set 2: 108,5 kg × 7
Set 3: 108,5 kg × 7

Notes: LsRPE <7

Overhead Press
Set 1: 50 kg × 8
Set 2: 50 kg × 8

Notes: @7
@7,5


Barbell Hip Thrust
Set 1: 140 kg × 4
Set 2: 140 kg × 4
Set 3: 140 kg × 4

Notes: RPE <7

Pull Up
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps

Barbell Seal Row
Set 1: 60 kg × 10
Set 2: 60 kg × 10
Set 3: 60 kg × 10
https://strong.app.link/KR5V4a6ZCI

Everything pretty easy. Need to bump the weight on hip thrusts, these were very easy. Wasn’t sure how my form looked but these look pretty good imo, so green light to push it a bit.

Squats feeling really good, ezpz.

TSA Day 4 week 1
Wednesday, 6 December 2017 at 15:40

Bench Press (Paused)
Set 1: 83,5 kg × 4
Set 2: 83,5 kg × 4
Set 3: 83,5 kg × 4

LsRPE <7

Paused Deadlift
Set 1: 120 kg × 3
Set 2: 120 kg × 3


Close Grip Bench Press (Paused)
Set 1: 91 kg × 3
Set 2: 91 kg × 3

Notes: @8
@7,5

Pendlay Row
Set 1: 80 kg × 5
Set 2: 82,5 kg × 5
Set 3: 82,5 kg × 5
Set 4: 82,5 kg × 5
https://strong.app.link/iEEC4lWDEI

Decent session. Bench felt like @8, on vid looks more like @5. Didn’t get leg drive right on first cgbp set, so it was harder than needed. Second set was better.
I feel like something may be clicking with my deadlift, these felt jokingly easy. Hopefully that continues.

TSA Day 1 week 2
Friday, 8 December 2017 at 15:59

Squat (Lowbar)
Set 1: 117,5 kg × 5
Set 2: 117,5 kg × 5
Set 3: 117,5 kg × 5
Set 4: 117,5 kg × 5
Set 5: 117,5 kg × 5

Notes: LsRPE <7

Bench Press (Paused)
Set 1: 78,5 kg × 7
Set 2: 78,5 kg × 7
Set 3: 78,5 kg × 7
Set 4: 78,5 kg × 7

LsRPE 7

Close grip Bench Press
Set 1: 77,5 kg × 6
Set 2: 77,5 kg × 6
Set 3: 77,5 kg × 6
Set 4: 77,5 kg × 6

Notes: @7
@7,5
@7,5
@8

Barbell Seal Row
Set 1: 72,5 kg × 6
Set 2: 72,5 kg × 6
Set 3: 72,5 kg × 6
Set 4: 72,5 kg × 6
https://strong.app.link/0sDuzmSUHI

Decent session, pretty long tho. Having to warm up both upper and lower really adds to the workout time.
Squat moved well, had a slight squat morning going on towards the later sets/reps, but nothing major. Something to keep an eye on.
Bench moved and felt very good. Tight, fast.

Any videos of the squat?

Looks like you need to work on keeping your upper back/core tighter, yeah. I'd be mildly concerned that it's happening at what looks like pretty light weight, but that's probably just my recent injury talking.

Idk it doesn’t seem bad enough for real concern? Nothing some cues and focus can’t fix I don’t think.

TSA Day 2 week 2
Sunday, 10 December 2017 at 16:05

Deadlift
Set 1: 136 kg × 4
Set 2: 136 kg × 4
Set 3: 136 kg × 4
Set 4: 136 kg × 4

Notes: LsRPE 8,5

Bench Press (Paused)
Set 1: 82,5 kg × 5
Set 2: 82,5 kg × 5
Set 3: 82,5 kg × 5
Set 4: 82,5 kg × 5
Set 5: 82,5 kg × 5

Notes: LsRPE 7

Bent Over Row
Set 1: 80 kg × 6
Set 2: 80 kg × 6
Set 3: 80 kg × 6
Set 4: 80 kg × 6

+ some curls and banded lateral raises

https://strong.app.link/WKaAsSJgLI


Dl’s feeling heavy AF. 2 nights of booze and not a lot of sleep didn’t help probably. Other than that fine, bench felt and moved well.