[cowsforsale]

Squats

120kg 3x5

Press

55kg 2x3 (bleh), 40kg 3x5 (Focused on speed)

Deadlifts

155kg x5

Chin Ups BW 2x10/1x6 [BW=75.5kg]. Loads of mobility work with the band.

[cowsforsale]

Squats 125kg 3x5

Power Cleans 72.5kg 5x3

Chin Ups 12-10-9.

Tempted to just ditch the pushing exercises and just focus on squatting/deadlifting/power cleaning/chin ups and dips.

[The Blind Monk]

I'm the opposite I can currently press and bench without pain but deadlifting and back squatting are not really going well at all.

[cowsforsale]

(Original post by The Blind Monk)
I'm the opposite I can currently press and bench without pain but deadlifting and back squatting are not really going well at all.

It's not even the pain which is putting me off. It's just my lack of progress and I just find it all underwhelming compared to the other lifts lol..

[redbuthotter]

How u gonna get dem aesthetics without presses/benching lol. Do you do much assistance.

(Original post by cowsforsale)
It's not even the pain which is putting me off. It's just my lack of progress and I just find it all underwhelming compared to the other lifts lol..

[cowsforsale]

(Original post by redbuthotter)
How u gonna get dem aesthetics without presses/benching lol. Do you do much assistance.

Face pulls or band pull aparts every now and then.

Yesterday

Squats 127.5kg 2 (Absolutely painful, really had to stop - balls)!

Deadlifts 157.5kg x5

Dips +25kg 3x7.

--------------------
Pretty **** really..

[cowsforsale]

Probably shouldn't have squatted today. Loosened up my hip capsule (with some "Band Distraction").

Squats 127.5kg 5,5,1 (1st set = no pain, 2nd set = slight discomfort, 3rd set = AAAAH!)

Power clean 75kg 4x3 .

Chin Ups BW 10, 10, 5.
-----------------------
Think I'm suffering from Femoroacetabular Impingement (FAI). Changing up my squat stance and angle seemed to help but trying to re-produce it everytime I squat seems difficult. FAI unsurprisingly affecting my starting position for power clean too.

Recently started taking an interest calorie/macronutrient tracking. Here are my logs from the past two days.



2nd Set of Squats

[The Blind Monk]

Have you tried some of the band distracted stretch stuff on MWOD?

[cowsforsale]

Yesterday

Deadlifts

60x5, 100x5, 130x5, 160x5

Press

40x5, 50x3x5

Chin Ups

2x8, 1x5

Overall pretty easy.
Tried some leg presses but pain was there. Diet has been absolutely erratic ever since the weekend. Need to get back on track..

[cowsforsale]

deadlift 162.5 x5

press 52.5 5,5 meh

squats 110 3x5

Dips +30kgx3, +20kgx5, +10kg 3x8

Muscle spasms and pain x infinity

Mobilising the hell out of my hips is not fun.

[Tango189]

How come you're eating ~2k cals on a bulk? Still doing the whole IF thing?

[cowsforsale]

(Original post by Tango189)
How come you're eating ~2k cals on a bulk? Still doing the whole IF thing?

I've been eating between 3500-4500 this past week by accident .

However, I've decided to just cut till summer and bulk from then onwards when I can put more dedication into gymming and diet. Tempted to try a psmf starting on monday for a few days just to kick start things.

Today

Squats 115kg 3x5

Push Press 60kg 5x3

Kroc Rows 44kg 3x10 (Forgot just how much I love this exercise).

[redbuthotter]

wtf are these squats, 115... the **** happened man.

[cowsforsale]

(Original post by redbuthotter)
wtf are these squats, 115... the **** happened man.

Painful hips.

I'm spending about 10-15 mins before and after each session wodding the **** out of them..

[SMed]

How wide are you squatting? I used to get hip niggles, with a barely wider than shoulder-width stance. Now I've got a very narrow stance and haven't really had any hip pain despite doing this ridiculous Smolov *******s.

[cowsforsale]

(Original post by SMed)
How wide are you squatting? I used to get hip niggles, with a barely wider than shoulder-width stance. Now I've got a very narrow stance and haven't really had any hip pain despite doing this ridiculous Smolov *******s.

Narrowing my squat stance seems to have reduce the hip pain too.

[SMed]

I can't do any wide-stance ****. Same goes for sumo. Just weak like that, and it ends up hurting.

[cowsforsale]

Started a log over on Lyle's forum but I only just realised there are probably only about one or two active logs.

Might as well keep this updated regardless of how weaksauce I am.

Past few sessions

Sunday

Squats 120 3x5

Press 52.5 3x5

Deadlifts 165x5

Abs..

Today - Starting Lyle's Sample Workout for RFL

Squat - 122.5kg 3x6

RDL - 100kg 2x8

Incline bench - 20kg dbells 3x8

Kroc Rows - 40kg dbell 3x8

Tricep Extensions / Curls..

Dropped 2.1kg in 4 days of undereating (about 900 cals a day). Most likely water weight although I've still been taking creatine and lots of salt. Current thoughts on rfl, day 1 was ok. Day 2 and 3 were absolutely horrible. Severe lethargy and brain fog - realised this was due to electrolyte imbalance which was solved by taking some sodium and potassium water. Had a free meal today after my workout (Lyle recommends eating out at a restaurant but I couldn't be bothered. Just had my regular meals with fattier bits of meat and more carbs). Hoping to run rfl for 1-2 weeks to sort out my eating habits and hopefully transition onto his guide to flexible dieting protocol.

[rlw31]

Good luck on RFL, I've read the book and god it looks tough. Bad enough how low the calories are but no seasoning on meat? Ugh. Why have you decided to take such an aggressive approach?

[cowsforsale]

(Original post by rlw31)
Good luck on RFL, I've read the book and god it looks tough. Bad enough how low the calories are but no seasoning on meat? Ugh. Why have you decided to take such an aggressive approach?

No seasoning on meat? I'm pretty sure it says you can be quite liberal on spices and salt (I have version 1 though so maybe he changed his mind in the 2nd one)?? So far, it hasn't been to bad although saying that, I did fall of the cart last night. The idea of eating 5 tins of tuna just didn't look satisfying ... Back on track today so all is good. Doing this just to kick start things after a week of binge eating so it's all about damage control really...