[danadd9]

^ Yeah THANKS GUYS

Lower Body Max Effort

Deadlift 137.5kgx5 no problem. Happy with this seeing as it was a 5kg jump.
Front squat 57.5kg 2x8 fine
Ghetto GHR's
Hypers, no apparatus again so I used the back extension machine. Boo hoo.

Dicked about after that then-
Rack pull 140kgx2
Snatch-grip deadlift 100kgx2

[desijut]

****, your DL is catching up

[danadd9]

^ don't worry man I'll probably stall quickly!

Upper body RE

Bench variant, 55kg - 10,6. Thought 55 was last week's weight (not 50) for some reason.
Pullups - 8,6,6. Getting a little better at these.
Shrugs - 80kg 10,10,10
Rope extensions (tricep) - 7 plates (??) 3x7
Curls - 22.5kg 8,7,7
Abs - some weighted decline situps for sets of 10.

No impressive numbers yet. ;_;

[danadd9]

Lower Body ME

Front Squat 75kgx3, fine, had more in me.
Romanian deadlifts 80kgx8, 90kg 2x8. 90 was more effective.
Weighted hypers +5kg 3x8
GHR's 1x6 didn't bother with more, hams were jelly after the deadlifts.
Did some pinch deadlifts for grip since I won't be deadlifting until Monday.

[danadd9]

Upper body yadda yadda

Incline BB bench 50x5 new exercise low weight. Bench is weird for incline so I might switch to close grip. I prefer close grip anyway.
Pendlay rows 60 2x6, chest supported rows 59 2x6
Regular bb bench 55 3x7
Face pulls 4 of those rectangular plates 3x12
Barbell russian twists 35 2x8, db side bends 37.5x12

OHP will be at the start of my next upper workout because I miss it.

[liftorrot]

Good job with the deadlift buddy.. 137.5 for 5 reps this quick.. You will be pulling 160 in no time . DL of 2xBW is very close.

[danadd9]

(Original post by liftorrot)
Good job with the deadlift buddy.. 137.5 for 5 reps this quick.. You will be pulling 160 in no time . DL of 2xBW is very close.

Cheers. I'm aiming for 142.5 on Monday, which would be around or slightly over 2xbw.
Are you any closer to having the deadlift back in your routine?

[liftorrot]

(Original post by danadd9)
Cheers. I'm aiming for 142.5 on Monday, which would be around or slightly over 2xbw.
Are you any closer to having the deadlift back in your routine?

Good. Not yet , I tried 100 few days back took me forever , felt like lats were doing most of the work than the glutes / hip.
I don't want to risk any recovery that I have made so far .

http://www.youtube.com/watch?v=X8xTzCTNKRk

[danadd9]

Pretty turd session today.
Deadlift 142.5kgx1. No power off the ground after the first rep. I was being too eager with the 5 kilo jump I guess. My diet's been crappy for the past week, too.
I'll try 140 on Friday.

Squat rack was taken so I did leg/single leg presses and then left in self-pity.

[danadd9]

OHP 45kg 3x5. Back to regular pressing.
Pullups 8,7,5 not to failure, just bein lazy
CGBP 50kg 10, 5, 5.
Some DB work - hammer curls and a set of neutral grip presses.
Ehh.

[danadd9]

Deadlift 140x2 probably had one more grinding rep in me but still.
What do guys?
It's not even difficult after I clear the knees...
Should I deload, eat more, or hit deficit/halting deadlifts?
Back squatting's still outta the question...


After that I did some front squats, trap bar deadlifts, deep leg presses and back extensions. Nothing noteworthy though.

[danadd9]

Close-grip bench: 60kgx5, 62.5kgx5. Both fine
DB rows 30kg (each) 3x8; BB pendlay rows 60kg 1x8
DB flat bench 26kg (each) 8, 6 - had a tingly feeling in my left tricep when I pressed so I left it.

At new gym, doesn't have the cable pulley things and I didn't know any rear delt exercises that used dumbbells so I went for a couple sets on the lat pulldown machine...
DB side bends 40kg (each) 2x8. Might get an ab wheel thing and have that as my main ab exercise.

[danadd9]

Deload

Squat 95kgx5. Wanted to see if my hip was any better. This was p easy, surprisingly.
One problem with my form - I'm leaning slightly towards my bugged hip. Probably more of a mental thing than anything because the load is doable. I'll have to knock this habit.
Deadlift 100kgx5.
That was basically it. Cut the assistance exercises for today because my lower back neeeeeeds a rest.

[danadd9]

Weighed myself today...I'm like 65kg.
Which means at least two things...
1) I'm really ****ing light
but 2) I hit a 2xbw deadlift, 1xbw bench and 1.5xbw squat for 5 reps aaages ago. Which I'm kinda happy about.

Anyhow.

OHP 47.5kg 4x3. Meh. The pins are low on the rack at my new gym. Don't like it.
Pullups 8,6,4 didn't use a thumbless grip this time.
CGBP 50kg 9, 5. Arms/shoulders were tuckered out after the pressing.
Shrugs...2x10 I loaded 65kg but I'm using a new hex bar and Idk how much it weighs.
Did some weighted decline situps then left.

[danadd9]

Deadlift 140kgx5. Looks like the deload worked. Last two reps were ****en tough though. Teenagers were mirin my 3plate lift. Felt good.
Press 47.5kgx5
Push press 50kgx5

Wanna press more because I'm still lifting small. Reckon I'll alternate between once and twice a week in some way, maybe push press the first time strict the second(?).

Squat 90kgx5 working on form basically.
Didn't do any ham work today because there's nothing suitable to do it off. Might be a problem in the future Idk.

[danadd9]

Cool workout today.
CGBP 65kgx5 coulda banged out a couple more reps. Definitely prefer close over regular grip width.
DB rows 35kg (each) 6,7,8
Regular bench press 60kg 7,6,6 similar tingling in left tricep at some point but not as severe. Hm.
Face pulls 2x12
Decline situps with a 20kg plate.
Gym actually has an ab wheel which I didn't realise sooner. Gonna hit that bitch next time.

[danadd9]

Front squat 80kg 2x2 no hip pain...maybe it's the sitting back in the regular squat that messes with my hip...
Form's kinda meh - I don't think I'm using my glutes enough.
Romanian deadlift 92.5kg 2x8
Hypers +10kg 2x8

Can't think of anything in my gym to do GHR's off yet.
I'll think of something though.

[RollerBall]

How tall are you?

[danadd9]

(Original post by RollerBall)
How tall are you?

5'10" forever a manlet.
Howcome?

[RollerBall]

(Original post by danadd9)
5'10" forever a manlet.
Howcome?

You're pretty strong for 65kg, thought you might be a midget or something. You pretty lean or something?

And mreh, I'm 5'8" :P