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    Monday 28th

    Hack squat:
    57.5kg 12,12,12.

    Bench:
    57.5kg 5,5,5.

    Row:
    67.5kg 5,5,5,5,5.

    Curl:
    30kg 5
    27.5kg 8,8.

    Third world squats:
    Untimed but i hate this.

    Yoga / stretching is going well too, bit boring though i must admit.

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    (Original post by Nvmthename)
    Third world squats:
    Untimed but i hate this.
    just read an article on t nation about these. Might be helpful tbh. I have tight hip flexors.
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    (Original post by illusionz)
    just read an article on t nation about these. Might be helpful tbh. I have tight hip flexors.
    I always try and do them during yoga but if im honest i just get up and think **** this.
    Today i just held it for as long as possible with a stomach vacuum for 3 sets, killed but it has to be done.

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    I do third world squatting in between my sets of squats.

    I actually started doing them when I saw Klokov doing them on a stretching video.

    PROTIP: Place your elbows in the inside of your knee and press your arms outwards so you opens your legs wider to stretch your hips even more.
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    Picked up a niggle in football so had a few days off to be safe.

    Bench: 60kg 5,5,4.

    Deadlift: 95kg 5.

    Row: 67.5kg 8,8,8.

    Lowerback felt wierd after a challenge in football, stff, not painful but like a twinge.


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    i wouldn't worry, i get a twinge every now and then.

    was it feeling ok for todays sesh?
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    (Original post by AreebWithaHat)
    i wouldn't worry, i get a twinge every now and then.

    was it feeling ok for todays sesh?
    Well that was the 31st and i was really stiff after and it felt wierd up untill today.

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    4th aug.

    Took some extra time warming up and stretching, i was going to repeat the last work out as ive missed 2 sessions.

    Deadlift: 95kg 5.

    Row: 67.5kg 10,10,10.

    Press: 40kg 6,6,6.

    Curl: 27.5kg 8,8,8.

    Edit: CGBP: 45kg 8,8,8.

    Back is fine, guess i just pussied out because i havent been able to train or play football in ages.

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    6th aug.

    Bench: 60kg 3f
    57.5kg 5,5,5
    Errm... not enough food, sleep?

    Hacksquat: 60kg 12,12,12.

    Row 70kg 5,5,5.

    Curl: 30kg 8,8,3. Took lomger than a minute rest then got a 4th set for 8 reps.

    Random stall, will lighten the load next time no big deal.

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    Whats your bench form looking like? I watched jason blaha's bench video and that really helped me out. The elbow tuck when the bar is at your chest and flared out elbows at the top was a big changer for me!
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    (Original post by ljoshl91)
    Whats your bench form looking like? I watched jason blaha's bench video and that really helped me out. The elbow tuck when the bar is at your chest and flared out elbows at the top was a big changer for me!
    Not sure i might record it, ive stalled at this before iirc

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    9th:
    Unlogged but 97.5kg x5 deadlift with really bad form lmao, im going to drop the weight, for one rep my back was basically a c shape lmao.
    Cant remember the rest, had a bbq that day, many protein gainz.

    11th:
    Bench: 57.5kg 8,8,5,
    55kg 8.

    Rows 70kg 7,7,7.

    Hack squat 62.5kg 10,10,10.

    Side raises 5kg 14,14,14.

    Im shortening my rest intervals to mix things up, I really miss dumbells atm.


    Should be getting more equipment in october and signed up for 2015s tough mudder, time to start cardio.

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    Dl practise.

    16th.

    Bench: 60kg 5,5,5.

    Zercher: 47.5 8,8,8.

    Row: 72.5kg 5,5,5.

    Curl: 32 5kg 6,6,4 + 30kg 3 + 25kg 2.



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    20th

    More deadlift practise, its taken me a month to rebuild by press with good form (i hate bb press...) I'm expecting another few weeks of just rebuilding the dl.

    Press: 42.5kg 7,7,5 + 40kg x1.

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    22nd:

    3hours sleep pbs... forever loving noob gains.

    Bench 62.5kg 5,5,5. Easy.

    Row: 70kg 10,10,10. I love higher rep work, i feel half way through the set im struggling, but each rep just keeps coming, I love this feeling, it reminds me of being 16 and just repping out weight, something 1-5 reps just doesn't offer.

    Once i come home im going to finish up with legs, curls and raises.

    Just to add as well, i dont do any core training in the traditional sense, i do yoga style training with planks etc on every other rest day.

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    Zercher: 47.5kg 8,8,8,8. This shreds my arms.

    Side raises: 5kg 12,12,12,12.

    Curl: 30kg 8, 6+2, 5+2.

    Under a minute rest times

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    Quick morning update before a busy schedule, had elbow pain for over week and found a lump on my back so i stopped lifting, turned out to be lipoma and my elbow is fine now.
    (Thank ****.)

    Bench: 65kg 5,5,5.

    Will finish after work.

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    Zercher: 50kg 5,5,5.

    Bent over row: 75kg 7,5,5.

    Curls: 32.5kg 7,5 +30kg 3, 30kg 5 + 20kg 6.

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    Why zerchers? Seems lethal to me lol

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    (Original post by Angry cucumber)
    Why zerchers? Seems lethal to me lol

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    I dont have a squat rack and tbh im debating just getting another gym msmbership lmao

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