Lift Laugh Love, a Log Story --- (Weightloss->Lifting->Swolification)

End of week, weighed in at 78.6kg :cool:. No change in diet at all just a change in routine has reignited my loins :p. Looking forward to undoing all this when at a house party on Saturday night, so far rocking a 3:1 girl/guy ratio on facebook. Yes.

I call this week, return of the DOMs. I haven't experienced DOMs in probably 4 months now, so it's been pretty funny. My hamstrings were achey all through mon-thurs, traps too.

Friday
RDL 77.5kg 8/8/8
DB Flat Bench 27.5kg 10/10/10 <- Gonna do rep then weight progression with DB's because only have 2.5kg jumps at my gym.
BSS <- Used a racked barbell as my backfoot rest this time, actually about an inch higher than a bench but allows my back foot to move around a bit as I descend, less pain on foot more focus on moving = actually managed ok without falling over!
DB Incline Bench 22.5kg 10/10/10
Cable X-Over 40lbs 10/10/10 50lbs 8
EZ Bar Curls 15kg+bar 10/10/10
Hammer Incline Curls 7kg 10/10/10
KB Swings 28kg x Lots
TRX Rows x Lots


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Weight this morning 78.4kg (And I hadn't dropped Obama off at the white house yet!).

Notbad.jpg. Expected worse considering last weekends debauchery, I didn't get home from that party until 9am Sunday (It was just like the GIFs, honest #Bristol). Needless to say I stayed in bed Monday morning so only fit in 2 sessions this week.

As before I'm really focussing on ROM & Muscle-Mind atm so ignore the phaggytime weights ;).
Weds
RDL 80kg 8/8/8 <- Loving these don't know why I've avoided them for so long.
Lunges 17.5kg 10/10/10
Underhand BOR 57.5kg 8/8/8
CGBP 52.5 10/10/10 <-Need to bump up the progression on these, too easy
Narrow Pulldown 220lbs 8/8/8
Dips 10/10/9 <- Blast!
Kroc Rows 17.5kg 30/10 <- These are king, upper back pump is bonkers almost feels like your backs growing as your row.
Calf Press 410lbs 10/10/10

Fri
BSS 7kg per hand 8/8/8 <- Getting the hang of this now, still keeping weight low to get my groove on.
DB Flat Bench 27.5kg 12/12/12
Leg Press 420lbs 10/10/10
DB Incline Bench 25kg 8/8/8
Cable X-Over 40lbs 12/12/12 <- Oh lawd chest pump
EZ Bar Curls 10kg+bar 10/10/10 <- Really focussed on being a curl brah here. I pretty much have to tell my biceps to contract and hope the movement follows otherwise it just becomes front delt + forearm somehow.
Hammer Incline Curls 6kg 10/10/10
Facepulls 70/80/90lbs x lots <- Pause at the end, actually had rear delt DOMs from about 4pm today :o.
Pallof Press 50lbs x lots
Hanging Leg Raises x lots SS Planks x3
Few front loaded squats just to feel sufficiently tired to leave.

Very much enjoying some of this new chilled electro-pop. Gonna be big this year I feel.

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Weighed in this morning @ 78.2kg. Actually a bit disappointed with that definitely felt a whoosh the last few days so was expecting high 77s, oh well. Right direction at least.

Monday
RDL 77.5kg 8/8/8
DB Flat Bench 30kg 8/8/8
BSS 7kg 8/8/8
DB Incline Bench 25kg 10/10/10
Cable X-Over 40lbs 12/12/12
EZ Bar Curls 12.5kg+bar 10/10/10 <- IJDGAF
Hammer Incline Curls 7kg 8/8/8
TRX Rows x lots
Renegade Rows x lots
Wednesday
DB Lunges 20kg 8/8/8 <- Cardio more than anything.
Leg Press 430lbs 12/12/12 <- Gonna change these to single leg.
Underhand BOR 60kg 8/8/8
CGBP 55kg 8/8/8
Close grip pulldown 230lbs 8/8/8
Cable Tricep Pushdown 80lbs 10/10/10
Kroc Rows 20kg DB, 35 reps per arm, then 10 reps per arm. Oh lawd rhomboids.
Calves, Toe Press on Leg Press 440lbs 15/15/15
Friday
RDL 80kg 8/8/8
DB Bench 30kg 10/10/10
BSS 10kg 8/8/8 <- My left leg is so crap it's hilarious. Right leg these are easy feels the same as bodyweight but left leg I'm grunting like a woman giving birth. Also I did a very scientific measurement and realised my ankle-bar technique put's it about 1.5-2" above the height of a standard bench. Inadvertently doing deficit?
DB Incline 25kg 10/10/10 <- Might swap out for BB decline, shoulder snap city DB Incline imo.
Cable X-Over 40lbs 12/12/12 <-Squeeeeeeeeeeeeeeeze, go up a full cup size by the end of this
EZ Curls 12.5kg +bar 10/10/10 <- What can I do instead of curls. Feel like such a mincey faggot.
Hammer Incline 7kg 10/10/10
KB Swings 28kg x lots SS Strict push ups

There are naff all sweet tunes at the moment, looks like chillout house is on it's way back big style so I might aswell stick with it from last week.
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with your BSS's do you start with your right leg up on the bar or left? I always try to make sure i am working the left leg first so have the right back. By the time i hit the right leg i am struggling to finish the set haha

Yup samesies. I'm gonna do single-leg leg press next week so will be able to get some cold hard numbers on the hilarious imbalance :cool:. I suspect lefty to be in the region of 70-80% powah. Crackers innit, up top my right side is a stronger pusher and left a stronger puller. I love the the crazy stuff sitting at a pc all my life gives me, right shoulder has noticeably more internal rotation from mousing :p.
 
OK first workout this morning from CBL (Though really it's Carb FRONT Loading with fasted training, amirite?) - observations so far.

The latter period of the low carb period was a bit meh, had a solid headache pretty much all afternoon. I noticed I lost all vascularity in my forearms and generally was in DYEL mode. But the light at the end of the tunnel of the massive carb pile waiting for me got me through.

Last night I had approx 1700kcals 50/240/50 consisting of a Deep Pan Pizza (first one I've had in YEARS!), foam bananas (HHHHRRRNNNNGGGGHHHHH and all dextrose) and a creme egg ;). It was glorious. During & after this I was getting rather toasty (had to take my socks off lol) and after about 20 minutes of finishing all dat dere vascularity was back and I felt normal again. Then about an hour after finishing I was super sleepy. I'm guessing this is all good pointing at a big spike and drop in insulin/blood sugar.

Workout this morning was great for the first 45-60 minutes. Felt strong and energetic, I was also sweating like a peado in a playground. After about an hour I had a bit of hypoglycemia, but it passed after 10 mins or so. I'm not sure what triggered this, but pretty certain it was hypo though not severe (Mums diabetic, I've seen a lot of them).
It MIGHT be related to my pre-workout BCAA's (bringing this across from IF). BCAAs cause an insulin spike without the accompanying blood sugar rise so maybe my body was gearing up for some sugar but there was none there, which hurt me a bit. I will try skipping the BCAA pre and just having Whey & Leucine post on Friday.


So far, I get the protocol but would like some explanation on his fasted training answers tbh.
The whole point of CBL can really be distilled into..... wait until your 'fat' insulin sensitivity is at it's lowest (time based) AND your 'muscle' insulin sensitivity it highest (post-workout, tGLUT etc.) and FILL UP. Fasted training still does the first point but not necessarily the last. Intredastng.

TLDR:
First CBL.
Loved the carb up, made me hot then sleepy.
Workout was good for first hour or so, then small bout of hypo (possible BCAA pre related)
Not 100% convinced on his fasted protocol. (Or rather CBL in general for fasted training)
 
Yeah I'm not entirely sure how backloading at least 8 hours after training can be utilising the action of tGLUT.

Did you only have BCAAs pre training?

You don't even backload AT ALL in the fasted protocol. You Front load. The 'Backload' occurs the night before you train.

Yup.

Slya5 seems to be clued up on the backwards backloading.

Yeah I've spoken to him a bit, and will be emulating his approach minus the 'extras' (MCT & Coffee basically).

I like this protocol, but it's not really CBL it's something else entirely. It's closer to short-term CKD really, with the hope that liver + muscle is basically empty, and the short burst of carbs goes to them first.
I think the main benefit could be the pre-workout carb up allowing you to hit cutting calories across the week but not have your workouts impeded by lack of energy.
 
Weighed in this morning @ 77.6kg. This is after a low carb day though so lower than normal. Not a bad week, starting to try out CBL with the following macros.

Training Days - 80/30/180 1600kcal
Rest Days - 80/300/180 2600/2700 kcal (90% of carbs are in one hit at the end of the day)

Saturday (Was bored so went for a weekend session)
DB Lunges 22.5kg 8/8/8
Single Leg - Leg Press L 190lbs 10/10/10 R 250lbs 10/10/10 <- I did mention in here or the Gym Ratz thread of my asymmetrical strength concerns!. This confirms it pretty well, I would also say they weren't even the same effort with the left leg sets being full grunt mode. Dunno what to do about this, should I even try and rectify?
Underhand BOR 62.5kg 8/8/8 <- Grip is a problem on these now, will need to change to normal BOR with straps I think.
CGBP 57.5kg 8/8/8
Kroc Rows 22.5kg DB, 30 reps per arm, then 15 reps per arm. Love these.
Tricep Mega-Smasher - Lying Tri-Ext (EZ Curl) then with DBs in hammer grip then pushups. Gave me DOMs for days.
Monday
RDL 82.5kg 8/8/8
DB Bench 30kg 12/12/12
BSS 10kg 8/8/8
DB Incline 27.5kg 8/8/8
Cable X-Over 40lbs 12/12 50lbs 12
EZ Curls 12.5kg +bar 10/10/10
Incline DB Hammer Curlz 7kg 10/10/10
KB Swings 28kg x lots SS Strict push ups
Wednesday
DB Lunges 22.5kg 8/8/8
Single Leg Press L190lbs R250lbs 10/10/10
Underhand BOR 65kg 8/8/8
Narrow Pulldown - 220lbs 10/10/10
CGBP 62.5kg 8/8/8 <- Tricep Mega-Smasher kicked in, this felt easy.
Kroc Rows 22.5kg DB, 30 reps per arm, then 15 reps per arm.
Cable Pushdown 80lbs 10/10/10
TRX Rows X Lots
Cable Wood Choppers 50lbs 10/10/10
Friday
RDL 85kg 8/8/8
DB Bench 32.5kg 8/8/8
BSS 12.5kg 8/8/8
Incline DB 27.5kg 10/10/10
Cable X-Over 40lbs 12/12/12/12
Straight Bar Curls 20kg 10/10/10
Hammer Incline 9/7/5kg dropset
KB Swings 28kg x lots SS Strict push ups

Back to some wobble bass this week.

And because everyone should watch New Girl
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Yikes first update in 3 weeks! Oh lawd.

So I was on holiday 15-22 March in Valencia, training leading up to it was inconsistent and I lost my logbook to boot :(. I do remember managing 3x8 35kg DB Bench though which I was happy with, biggest DBs at my gym.

Now because I love Valencia so much, and you're all my bros I'm gonna do a quick write up below.
I went during the Falles festival - It's an INCREDIBLE place and perfect for lads on tour.
So every year Valencia and it's surrounding districts hold a festival called Falles. This basically consists of a week long celebration of noise, fireworks, partying and setting things on fire! It's up there with La Tomatina and The Running of the Bulls as far as Spanish festivities go but it's one other Europeans don't seem to know about.

It is absolutely BONKERS. I've never experienced something so busy. 2 MILLION extra people come to Valencia for this, and Europe knows how to party there is literally no down-time. The streets are rammed 24/7 - the closest approximation I can make is how busy the vicinity around stadiums is immediately following a game. Imagine that, everywhere, 24 hours a day for a week. Bars & Clubs don't close until 6/7am and the first parade is every day at 8am.
Yeah there are parades of marching bands and guys in fancy clothes pretty much all day aswell, you absolutely 100% require earplugs if you want to sleep. I took some but still only managed 3/4 hours a night. It's like a warzone, there are kids with LOUD firecrackers everywhere throwing them at tourists then laughing when they jump out of their skin. Fortunately you become completely desensitised after a day or so, you could throw a grenade at me and I wouldn't flinch now!

So during the year leading up to Falles, each district builds one or several 'Fallas'. These are basically elaborate, mostly satirical or child friendly statue type things.
Most of them this year were understandably poking fun at the EU economy, lots of caricatures of Angela Merkel and the like. Who knew the Spanish could be self-deprecating like us Brits?

I was expecting some Blue Peter paper mache type constructions, but hell no these things are HUGE and intricate.

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There are loads of these dotted around the city, some only 12-15ft in size and others 5 story's ish.

The next important component of Falles is a daily ceremony called La Mascletà. This is held at 1400 everyday and is an ever enlarging barrage of bonkers fireworks and firecrackers but the emphasis is on noise, not lightshows.

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We did manage to drag or sorry selves out on the last day of Falles to see this (thus the loudest ;)). Well actually we just didn't go to bed and stood in the square like zombies for 3 hours waiting for it to start. You have to get there early you can see above how heaving it is.
So it begins and I've never experienced anything like this! Even with the huge buffer of people between me and the explosions my whole body is moving with each blow, you can feel it in the floor and the buildings it feels like an earthquake for 20 minutes. I had watched this before on YouTube and didn't get it at all, you HAVE to be there to understand the event. Incredible. It peaks at around 130db, and you can stand barely 20m away.

Aswell as the daytime fireworks of Mescleta everynight at 0100 there's a fireworks display. Of course this gets bigger and bigger everynight aswell! I've seen some incredible fireworks displays in my time (Epcot Millennium Celebration, sweet jesus) and these were definitely worthy. The final night was a good 20-25 minutes and had some fancy stuff I'd never seen before. Smiley face fireworks, some which went up, down then back up again and some weird ones that would launch then float through the sky like lanterns.

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I tried to take a 360 panorama of the fireworks bridge, didn't come out great but here it is anyway.
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Oh yeah did I mention that through the heart of the city there's a massive repurposed riverbed!? The whole place is beautifully landscaped & dotted with outside GYMS for bodyweight & crossfit faggots ;).
Then at the end, before the F1 track sits a load of incredible museums. These buildings blow my mind every time I see them.

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Biuriful.


Ok this waffling on now! Enough culture will do Lad Cliffs.

Sloots: Everywhere, absolutely everywhere. No fatties over there, just loads of petite brunettes wearing leggings. It's absolute torture when they don't speak English and you just stare at them half chub. By the end of the week I think had test levels on par with UE.
When you can find sloots that speak English, they're very friendly and actually interesting. Met a stunning Swedish lass the first night (who I later found out was 20, score), a girl from Boston (who really loved my Matt Damon impression I'm sure) and eventually a Spaniard on the last night.

Partying: Bars & Clubs err'where. Open typically 1000 until 0600/0700. They will be heaving and partying that late aswell. Fantastic atmosphere regardless, very different to the UK. Everyone's there just to have a laugh and socialise, there's no lads trying to look hard nor women vying for attention. Brilliant.

Beers: 1EUR get's you big 1litre bottles of lager. Spirit measures are lol over there, about 5-7EUR for a spirit mixer in a bar but they just pour until you say stop! Probably the equivalent of 4/5 shots each time. And nice branded spirits aswell.

Accomodation: Went with 7 other guys and shared a pretty nice apartment bang in the middle of the lols.

Sweet living room
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Our Ludus outside for gladatorial training
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Can't remember exactly but I think it worked out about £28pppn, well worth it over a hostel.

DYEL: I stood out like a sore thumb there lol. It's quite refreshing to not be the shortest guy everywhere I go, most people there are my height or shorter skinny dark haired etc. I'm a stocky, pasty brit with a bright ginger beard lol. People are generally a lot more in shape than here though, perhaps the nice weather and perfect setup of the riverbed contribute to that. During siesta the riverbed is full of joggers, cyclists, yoga classes, people on the outdoor gyms etc. It's pretty awesome.
TL;DR - Go to Valencia, it's awesome.

Gonna post my log in a new post, cba to lose this.
 
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OK Log time now!

Post Valencia I was 80.4kg, and approximately 80% of that was beer I'm sure. Not easy to eat healthy over there, not as a tourist anyway. Did find a nice local Tapas place eventually that did fantastic seafood & iberian ham though. Hrrrnnngh.

So my plan this week was just to take it easy, get back in the swing of things and also do the CBL prep phase. Weighed in this morning at 76.6kg, very carb depleted I suspect though I'm not really feeling it tbh. Not had brainfog or headaches yet.

Monday
RDL 80kg 8/8/8
DB Bench 27.5kg 10/10/10
BSS 10kg 8/8/8
Incline DB Bench 25kg 10/10/10
Cable X-Over 40lbs 12/12/12
Straight bar curls 20kg 10/10/10
KB Swings SS Pushups SS TRX Rows <- Killer

Needless to say this whole workout was HARD. Scary how deconditioned you become after a week properly off.
Wednesday
DB Lunge 20kg 8/8/8
BOR 60kg 10/10/10
Leg Extension 200lbs 10/10/10
Pulldown 220lbs 8/8/8
CGBP 65kg 8/8/8 <- Something has clicked with these lately feeling a lot stronger.
Kroc Rows 20kg 30/15
Tricep Pushdown 70lbs 10/10/10
Pallof Press & Planks to finish up

Feeling a lot more alert and up for it by now, still a bit of a struggle though.
Friday
Gym was heaving and full of knobheads (SS Deadlifts with lateral raises anyone?).

RDL 85kg 8/8/8 <- Yay my hips have remembered how to work!
DB Bench 32.5kg 10/10/10
BSS 12.5kg 8/8/8 <- Left leg is still so crap it's hilarious
Incline BB Bench 60kg 8/8/8 <- Don't like DB Incline much, can't sort my scaps out.
Cable X-Over 40lbs 12/12 50lbs 12/12
Straight Curls 20kg 12/12/12
Zercher Squats 45kg 8/8/8 <- Lots of funny looks but I love this exercise
Planks SS Side Planks <- Looked like a convulsing paraplegic
TRX Rows SS DB Push Up <- Love this as a finisher


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And in tribute to the impending backload.
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Gonna workout an HST routine now, will do one or two cycles depending how I like it then probably back on Stronglifts to try and climb back up the Powerlifting table!
 
Weight on Saturday morning: 76.4kg

First week of HST 15's. Most notable is 'Oh my god 15 reps is LOADS!'. It sounds stupid I know but beforehand it was like, that's only a couple more than 10 - easy! But now I realise - damn it's nearly double 8. Yes I know how Delvis I sound.

15RM Squats are going to be a mental battle as much as anything. Looking forward to the rest of the cycle, can't wait to get back to 5's I can't help but feel I'm more naturally geared towards higher %RM work and grinding.

Monday
Squat 65kg 15/15
Bench 47.5kg 15/15
BOR 37.5kg 15/15
OHP 25kg 15/15
Pulldown 175lb 15/15
RDL 47.5kg 15/15
Skullcrushers 10kg + EZ Bar 15/15
Preacher Curlz (machine) 25lbs 15/15
Wednesday
Squat 70kg 15/15
Bench 50kg 15/15
BOR 40kg 15/15
OHP 27.5kg 15/15
Pulldown 180lb 15/15
RDL 50kg 15/15
Skullcrushers 12.5kg + EZ Bar 15/15 <- Someone has chavved the 0.5kg micro plates :(. Was supposed to be 16kg 15RM, now I guess I'll go for 17.5kg and only progress every other session.
Preacher Curlz (machine) 30lbs 15/15
Calf Press 390lbs 15/15
Facepulls 50lbs 15/15
TRX Rows SS DB Pushups
Friday
Squat 75kg 15/15
Bench 52.5kg 15/15
BOR 42.5kg 15/15
OHP 30kg 15/15
Pulldown 185lb 15/12
RDL 52.5kg 15/15
Skullcrushers 12.5kg + EZ Bar 15/15
Preacher Curlz (machine) 35lbs 15/15
Calf Press 400lbs 15/15
Facepulls 60lbs 15/15 <-Cable machine only has 10lb increments :(
TRX Rows SS DB Pushups

More trap this week.

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Week 2 of 15s.

Monday
Squat 80kg 15/15
Bench 55kg 15/15
BOR 45kg 15/15
OHP 32.5kg 15/12
Pulldown 190lb 15/15
RDL 55kg 15/15
Skullcrushers 15kg + EZ Bar 15/12
Preacher Curlz (machine) 40lbs 15/15
Calf Press 410lbs 15/15
Facepulls 70lbs 15/15
Wednesday
Squat 85kg 15/15
Bench 57.5kg 15/15
BOR 47.5kg 15/15
OHP 35kg 15/12
Pulldown 195lb 15/13
RDL 57.5kg 15/15
Skullcrushers 15kg + EZ Bar 15/13
Preacher Curlz (machine) 45lbs 15/15
Calf Press 420lbs 15/15
Facepulls 80lbs 15/15
Friday
Squat 90kg 15
Bench 60kg 15/15
BOR 50kg 15/15
OHP 37.5kg 15/8 <- Griiiiiiiiiind.
Pulldown 200lb 15/13
RDL 60kg 15/15
Skullcrushers 17.5kg + EZ Bar 15/8
Preacher Curlz (machine) 50lbs 15/12
Calf Press 440lbs 15/15
Facepulls 90lbs 15/15

Enjoying the routine so far. Nice to hit everything 3x a week. Most of my numbers are about right, pretty sure squat/bench/bor/rdl could all go up by 10% or so though. Going to adjust my 10rms accordingly.

Week 3 & 4 looks like this:

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An oldie but a goodie on the tune front.
I was obviously aware of Iggy Azalea, but I assumed she was some fugly hoodrat all this time. Only this week I saw the video for a new single, and she's a skinny white girl a ghetto booty. Do want.

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Week 1 of 10s.
Weight this morning 75.6kg. CBL is definitely good at allowing weight loss but still having the energy for a decent workout. Currently eating ~1500kcal on low carb days, 2800-3000 on carb days. All dirty ;).

Monday
Squat 85kg 10/10
Bench 57.5kg 10/10
BOR 45 10/10
OHP 30 10/10
Pulldown 195lb 10/10
RDL 57.5 10/10
Skullcrushers 15kg + EZ Bar 10/10
Preacher Curlz (machine) 40lbs 10/10
Calf Press 430lbs 10/10
Facepulls 70lbs 10/10
Wednesday
Squat 90kg 10/10
Bench 60kg 10/10
BOR 47.5 10/10
OHP 32.5 10/10
Pulldown 200lb 10/10
RDL 60 10/10
Skullcrushers 15kg + EZ Bar 10/10
Preacher Curlz (machine) 45lbs 10/10
Calf Press 440lbs 10/10
Facepulls 80lbs 10/10
Friday
Squat 95kg 10/10
Bench 62.5kg 10/10
BOR 50 10/10
OHP 35 10/10
Pulldown 205lb 10/10
RDL 62.5 10/10
Skullcrushers 17.5kg + EZ Bar 10/10
Preacher Curlz (machine) 50lbs 10/10
Calf Press 450lbs 10/10
Facepulls 90lbs 10/10

Full body & A/B splits are definitely my preference. I can't imagine going back to a 3/4 day split there's just not enough frequency.

Ofcourse it would be this, unless you're living under a rock.
Cannot wait for summer, new Daft Punk Prodigy & Basement Jaxx! HHHHRRRRNNNNGGGHHH returning to fix dance music for everyone!


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Week 2 of 10s.
Weight this morning 75.9kg (+0.3kg). Bit of a downer, I feel like I'm slowly getting leaner though so will try and ignore it! Average kcals this week 1869, so should just about be losing really. Gonna bring it down to a 1700 average next week and see what happens.

Plus side is front loading a tonne of carbs night before workouts means they're still productive.
Monday
Squat 100kg 2x10
Bench 65kg 2x10
BOR 52.5kg 2x10
OHP 37.5 2x10
Pulldown 210lb 2x10
RDL 65 2x10
Skullcrushers 17.5kg + EZ Bar 2x10
Preacher Curlz (machine) 55lbs 2x10
Calf Press 460lbs 2x10
Facepulls 90lbs 2x10
Wednesday
Squat 105kg 2x10
Bench 67.5kg 2x10
BOR 55kg 2x10
OHP 40 2x10
Pulldown 215lb 2x10
RDL 67.5 2x10
Skullcrushers 20kg + EZ Bar 2x10
Preacher Curlz (machine) 60lbs 2x10
Calf Press 470lbs 2x10
Facepulls 100lbs 2x10
Friday
Squat 110kg 2x10 <- Ooof. Dat cardio. Did get a video of the 2nd set but it's not very pretty, might upload it later if I'm feeling masochistic.
Bench 70kg 2x10 <- Slightly underestimated, probably 75kg 10RM more like it.
BOR 65kg 2x10 <- That's right, I wrote completely the wrong number in my logbook the night before. Shows I miscalculated my 10rm by about 7.5kg though!
OHP 42.5kg 10, 8 <- Fudge. I was so caught up in trying to amp myself up for this lift knowing it would be the hardest of the day I accidentally did 6 reps of 40kg. I was so in the zone I didn't even notice I'd forgotten to load the bar until 6 reps! Pretty sure I'd have got 10/10 otherwise :(
Pulldown 220lb 2x10 <- Liquid chalk to the rescue
RDL 70kg 2x10 <- Slightly underestimated, probably 75kg 10RM more like it.
Skullcrushers 20kg + EZ Bar 2x10
Preacher Curlz (machine) 65lbs 10, 6 <- No thanks, Jeff.
Calf Press 480lbs 2x10 <- Got a problem here, only noticed today leg press tops out at 505lbs. Although do I drop these assistance exercises for 5's anyway?
Facepulls 110lbs 2x10 <-Hard to stop my traps doing some work here.

Video of 10x110kg Squat, 2nd set. (Includes awful angle because my phone was propped up in my shoe, shamefully fast squat descents and a brief 5 seconds or so where you can see how joocy I look in a vest ;))
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Overall not bad, looking forward to 5's.


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Silver Linings Playbook. Double yes.
 
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Week 1 of 5s.
Nice to be back to 5's, deffo my jam. Have kept the assistance for now as it's the first week, just messed about though really not much structure to it.

Monday
Squat 105kg 3x5
Bench 72.5kg 3x5
BOR 57.5kg 3x5
OHP 42.5kg 3x5
Pulldown 215lb 3x5
RDL 77.5kg 3x5

+Stuff
Wednesday
Squat 110kg 3x5
Bench 75kg 3x5
BOR 60kg 3x5
OHP 45kg 3x5
Pulldown 220lb 3x5
RDL 80kg 3x5

+Stuff
Friday
Squat 115kg 3x5
Bench 77.5kg 3x5
BOR 62.5kg 3x5
OHP 42.5kg 3x5
Pulldown 225lb 3x5
RDL 82.5kg 3x5

+Stuff

Progress pic @ 75kg. Bits of me are leaning out, just not any of the obvious bits :p.
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Week 2 of 5s.

Had a heavy weekend last week and it's really affected dem gains. Felt pretty weak all week, just about made my 5's but it was bloody hard.

Monday
Squat 120kg 3x5
Bench 80kg 3x5
BOR 65kg 3x5
OHP 50kg 3x5
Pulldown 230lb 3x5
RDL 85kg 3x5

+Stuff
Wednesday
Squat 125kg 3x5
Bench 82.5kg 3x5
BOR 67.5kg 3x5
OHP 52.5kg 4/3/1 <- Nope. Previous 5RM wasn't post bench, shoulders had nothing left.
Pulldown 235lb 3x5
RDL 87.5kg 3x5

+Stuff
Saturday
Squat 130kg 3x5 <-Felt a lot heavier than my attempt during SL, but I was more used to max effort work then I guess. And about 6kg heavier.
Bench 85kg 3x5
BOR 70kg 3x5
OHP 55kg 3/2/0 <- Thought I'd try it anyway, thinking proper weekend sleep + McDonalds backload might get me through it. Nope!
Pulldown 240lb 3x5
RDL 90kg 3x5

+Stuff

Changing room guns pic (Includes Major Lazer vest gains)
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