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Paused SOHP
40*10
50*10
55*3 (interrupted by big headrush)
55*10 (no worries. First seven in one breath, last three in another)
60*10 (bit of a struggle. Had to let out some air in the start because another headrush was building up. Good control and form however)
60*9 (ditto on the headrush)
55*9
50*9
45*10
45*9

Paused HBBS
60*5
100*5
120*5
140*3
150*1
155*1
160*1 (t'was slow but it went up)
100*10 (no pause)

Just greasing the groove. Oh shit, got low back DOMS from Tuesdays deadlifts.

Pullups
BW*8*5

(Bis and tris superset:

EZ-curls
37kg*10
37kg*10
37kg*8

Tricep rope extensions
41kg*10*3)

Med ball crunches
6kg*20

Treadmill
3km, 1800m @ 11kmh, 1200m @ 13kmh. 16:35(? I forget), 235kcal.

Mustard-o-meter: 8/10

Swole is fun.
 
Good stuff, golv.

That's a whole lotta work you're putting in some of those sessions.
 
^thanks man. I'm coming to a point now where I'm feeling signs of mild overexertion, so I'm gonna streamline the exercise selection a bit. It paid dividends on, among others, the DB flies. If an extended break (by ones standards) yields unexpectef results, it's probably a sign one has been training at an ultimately detrimental intensity.

HBBS
60*10 (paused)
100*10
120*10
140*10
145*10 (150% BW)
140*10
130*7

All steel plates due to some funky sensations in my knees - gonna avoid overreliance on bouncing at the bottom as I've grown to have a very ballistic style of squatting. Using this volume phase to reclaim form and stability will be golden.
I've got an overactivity in my hipflexors throughout the entire motion, most apparent in the descent. Gotta rectify this as it result in excessive forward tipping and too much quad reliance once fatigue kicks in.
Cut the 130kg-set and wind-down to 100kg short because I had to stretch my quads and hipflexors out. Fatigue and tension resulted in fairly severe form decay past the first reps.
But hey - 67 quality reps! Considering my old belted 10RM is 150kg this is a good session!

Kroc rows
50kg*25 (readjusted grip once per arm)
50kg*20
50kg*15

Paused DB flies
10kg*10
12.5kg*10
15kg*10
15kg*10
15kg*10

Crunches
30, 20, 10

Laying leg raises+laying leg side raises
20 reps each

Mustard-o-meter: 8/10

Getting back into the swing of things. The squats were fucking brutal though, alas I ditched the treadmill in favour of a long slow walk.

Walk
5.5km

Other:
- 1hr55m session
- now past the one week mark without caffeine. Good shit.
 
Last edited:
Great squatting, mate.

giphy.gif
 
^that's a dubious compliment if I ever saw one. Jeeze man.

Morning weight: 98.1kg

Bicycling
11.3km

Paused BP
50*5
60*5
70*5
80*5
90*5
100*5
105*5
100*5
90*10 (tng)
90*10 (tng)
80*10 (tng)

Doing my best to perfect the Leeman-liftoff. Got a much better overall tightness this time around once my ass got put back down on the bench. Minor scapular retraction issues on the last workset. Lower back gave me shit from the first set.

Paused DB flies
10kg*10*3

Lat raises
10kg*12*4

EZ-curls
37kg*12*2
37kg*10

Tricep rope extensions
41kg*12*3

Crunches
20*3

Treadmill
3km, 11kmh, 16:26, 230kcal.

Mustard-o-meter: 7.5/10

Did NOT feel like going to the gym. Accepted that I can't feel like a world beater every time and was rewarded with a good workout.
 
Morning weight: 97.1kg

DL
60*10
100*10
120*10
140*10
160*10
160*10
160*10
140*10

Form is becoming better and better. My upper back is usually the part that fatigues first, but I managed to counteract that by slowing down my pull off the floor once the discrepancy between upper back and posterior chain endurance started widening.
80 reps, 10.4 tons in total huehuehue

Wide-grip BB shrugs
140*12*3

Paused HBBS
60*5
100*5
120*5
140*3 -belt-

Just going through the motion and reinforcing form.

Paused SOHP
40*10
50*10
55*10
50*10

Pullups
BW*8*3

Treadmill
3km, 11.5kmh, 15:44, 233kcal

Mustard-o-meter: 8/10

Good session on all fronts.

[YT]xRxMjZqV29Q[/MEDIA]

A wild combo breaker appears!
 
Morning weight: 96.9kg

Paused SOHP
40*5
50*5
60*5
70*5
75*5 (last rep got 100% stuck halfway up for what felt like at least two seconds before I summoned my spirit animal)
75*4

Kroc rows
50*15*3

Paused DB flies
10kg*10
12.5kg*10
15kg*8
17.5kg*7
15kg*8

Just testing to see what my shoulder is up to. The right one (which has been injury free for four years) is popping on the way up the final two sets.

BP
60*10
70*10
80*10
90*9

Just getting some reps/pump in. Minor right elbow tingle on the last set.

Lat raises
10kg*12*3

Facepulls
45kg*10*3

Treadmill
3km, 11.5kmh, 15:45, 233kcal.

Jog was boring as fuck.

Mustard-o-meter: 8/10

Didn't feel like a world beater coming in, but I ultimately gained some momentum and had a good session. Lifting for the swole of it makes things fun again. Gotta pull my thumb out of my ass when it comes stretching on my off-days. Resting does great things to my stiff hips.

Other:
- 2hr session including the 3km jog.
- no caffeine: the saga continues
 
HBBS
60*5 (paused)
100*5
120*5
140*5
150*10 NEW BELTLESS 10RM!
140*10
130*10

All steel plates. Descent much more controlled than before, much to the gratitude of my knees, though my body is definitely not fully accustomed to the increased TUT. Forearms asplosion 2: the return. Again - gotta adress my hips, there's something wonky in there resulting in form breakdown.

BB curls
35*12*3

Hip prehab complex (one set) and crunches (30, 20)

Mustard-o-meter: 7/10

Didn't feel like working out today, headed gymwards anyway. Started methodically and worked my way up.

Other:
- 1hr10 mins including stretches due to work.
 
Paused BP
50*5
60*5
70*5
80*5
90*5
100*5
110*3
110*3
110*3
80*10*3 (tng)

DL
60*5
100*5
140*3
160*3
180*1
180*1

Funky tightness in the quad-insertions. Felt super weak. Weird.

Paused DB flies
10kg*10*3

Pullups
BW*10*3

Kroc rows
50kg*12

Superweak on these.

Mustard-o-meter: 7/10

Benching went well but my balloon got popped hard on the DLs. Felt out of it afterwards.

Other:
- 1hr35m session. Got to the gym late.
 
DL
60*10
100*10
140*10
170*10
170*10
160*10
150*10
140*10

Paused SOHP
40*10
50*10*3

Elbow tingle on last three-four reps of last set.

HBBS
60*10
100*10*3

Narrow stance, higher bar speed.

Lat raises
10kg*12*3

Tricep rope pulldowns
45kg*10*2
41kg*10*2
36kg*10

Seated cable row
75kg*10*2
68kg*10*2

Strict form - no back assistance, all arms.

Hip complex and crunches

Mustard-o-meter: 7.5/10

DLs went good! Pleasant surprise considering I went quite a few hours earlier than usual with a colleague, only had three-four hours of sleep and still no caffeine (a whole month stimfree now!)
 
Deadlifts looking good, mate.

Good job being off the stimulants. Any particular reason you're off caffeine?
 
Flash_Monsta said:
Deadlifts looking good, mate.

Good job being off the stimulants. Any particular reason you're off caffeine?
Click to expand...

Thanks mate.

Two tablespoons of ground would do nothing at all, nor would a 400mg pill. If anything, it actually made me tired on some days. Would rather go on a tolerance break than up dosage. Plus it was a mental dependency thing as I've taken caffeine for almost 18 months straight. Felt like a fucking junkie, and the fewer dependencies/addictions I have, the better.
 
Yeah, feeling just as well mentally as before. Who knows when/if I'll use caffeine occasionally ahead, but IMO the fewer prerequisites you "need" (purpose shoes, chalk, belt, headphones, stims, BCAAs...) the better.
 
Morning weight: 96.1kg

Paused SOHP
40*5
50*5
60*3
70*3
75*3 (CNS still asleep)
77.5*2 (let too much air out between rep two and attempt at third. Left a rep in the tank for next attempt)
77.5*2 (still dormant. Half a rep in the tank)
75*3
60*9
50*10*2

Still sleeping. Not enough rest.

HBBS
60*4
100*3
120*3
140*2
160*1
170*1 (might have been a bit too upright through the motion = less ass-power)
170*1 (bit of a stickingpoint midway. Minor though)

Two bumpers, higher barspeed. Just getting used to some heavier poundage.

Paused DB flies
10kg*10
12.5kg*10
15kg*10
15kg*10

BB curls
35kg*12
35kg*12
35kg*11
35kg*8

Skullcrushers
30kg*12
30kg*12
30kg*10

Mustard-o-meter: weak 6/10

Totally meh session. Sleepy.

Other:
- 2hr session
 
Last edited:
Nice pressing.

How did you like squatting 150 for 10?
 
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