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but who were updates?

Hopefully that ear will sort itself out and you'll be smashing records again before long mate

Jogged around the block and then to the gym

Seated Dumbell Shoulder Press: slow warmup, 30kgx5x2 sets, 35kgx5x2 sets, 40kgx5x2 sets, 45kgx8 reps guess this is a PB, 30kgx5x2 sets

Little bit of...

Definitely plan to look after my shoulders. I don't think it was anything too serious - just overuse. I don't mind pushing a bit further than my body is comfortable with on things like that as long...

Still trying to take it a bit easier on my shoulders and am benching tomorrow, so I went light on delt work today.

Skipped behind the neck push press and cleans as I think these aggravate my...

Deadlifts to knees: Did these instead of deficit deads since I don't like them
145kgx3
175kgx3
205x2x4 sets

Deadlifts from boxes: probably raised 2.5-3 inches
165kgx4
185x4x2
210x3x2...

squats: warmup, 120kgx5, 142.5kgx4, 165kgx3x2 sets, 190kgx3x5 sets wow felt good. Really surprised by how this felt.

bench: longer than usual warmup, 90kgx5, 107.5kgx4, 125kgx3x2 sets, 135kgx3,...

Solid training bro - I want to start adding a bit of prowler in every now and then too

today's light training

Went to kick boxing - was worried shoulders might be sore during striking but they weren't. Felt a bit worked though. Probably good for them.

pull ups: 6, 6

shoulder...

Now repeating a very frankensteined version of CMS prep 1 but with altered maxes entered. Using 237.5/177.5/292.5 in the calculations now.

Monday's train:

Going to throw in front squats to...

Cheers bro. Yeah I feel like I'm using more leg drive than I used to which is good.

Will quickly log the sessions I haven't recorded.

Last Friday's training:

Squat

50% 5 reps 1...

Scary numbers bro holy fuk

barbell paused ohp:warmup, 80kgx3x5 sets

medium grip neutral grip pull ups:6, 20kgx6x3 sets

yates rows: warmup, 100kgx5, 140kgx5, 140kgx8 - form wasn't great with 140. I could have gotten out...

Deadlift
145kg @ 50%x 4 reps x1 set
174 60% 4 1
203 70% 3 2
232 80% 3 3
247 85% 2 3
Deads felt pretty easy. Got first double at 247.5kg on camera
Deficit deadlift
...

Went for a wee jog today. Watching a bunch of Chris Duffin videos. Feel like my core isn't tight enough and I don't activate my glutes enough on squats atm. Also feel like my lockout on deads could...

Monday's training:

Went in with sore joints from the past workouts as well as being achey from some some of sickness/flu thing that I've got. Kept coughing and chit at the top of the squat reps...

cleans:light warmups, 80kgx1, 80kgx0 (fell forward). Got angry and immediately reattempted and overcompensated meaning I fell backwards having to catch the bar before it hit my throat yet again lmao,...

if only i could fit into pants

I'm thinking I'll just rerun the 4 week program that I've done except bump bench and dead numbers up by 2.5kg and bump squat up by 5kg after this one is done.

Deficit deadlift
...

keen to see you put up a 235 squat brother