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I've been squatting three times a week most of the year. Low reps too: month one 9/7/5 Mon/Wed/Sat, month 2 8/6/4 and month 3 7/5/3. Same for benching. It's done more for my ability to move weight...

Thanks Steve


I'm still training, just not filling this in. I was getting a few niggles after those three months. I felt this was due to the frequency: benching three times a week plus a day on...

For me, that would be things like:
Drinking for the sake of drinking rather than any event.
Drinking when you know you don't want to, feeling a need to have to.
Drinking repeatedly negatively...

Just decide what matters to you. For me, music festivals, craft beer, and dinners out are more important than training, so they get priority. Yes I would look better without the extra empty calories...

Real one rep maxes today, 315. That's 99kg bodyweight, 165/140/210

Good lifting as ever Steve. Try to keep a bit less movement on the benching - it's probably throwing everything out of alignment, particularly the shoulder angles.

On pre-workout....I doubt I...

Last Friday was certainly a tough one Steve. Just did the whole thing right through. It took 112 minutes, which is the longest single session I've done.

Wednesday was deload day
Squat 125kg x 4 x...

That's some tough travel to get through Steve. I certainly don't miss that! At least here I'm either day time travel that doesn't interrupt the schedule, or a week away to the other cities or MEA HQ...

Hams didn't affect deadlifts Steve. I think stretching out whilst prior got me through it. There was still some stiffness but stretching was enough.

I've been a bit poor at updating this with work...

Some good, and heavy, work there Steve.

Yeah, all going well Steve. It's hard work, but getting results.
Friday's sessions, benching and deads
BB Bench, 125kg x 3, 3, 3, 3, 5 :) Had a spotter for the last set, who insisted he didn't...

297.6 based on the most weight that's been on the bar. 316 based on what those calculate to as one rep maxes.

Hey Steve, for warmups, I will typically do a single at 90% of my working sets, as my final warmup. It means I'm properly prepped, the weight is not a "****, this is heavy" shock on the first work...

Some nice benching today
115kg x 5 x 5 sets. Took three mins between each one, but didn't even pause for an extra breath between any reps. This should put me in good shape for triples at 125kg on...

Lifting more weight is the measure of progress, not soreness. Are you lifting more?

Nice work chap!

Squats were a lot worse than the deads Steve. I think it's that my tight hams, at the bottom of the squat, cause some back curve. With deads I can keep in better shape. I've had historic back ache...

Sounds like a lifestyle fix required, or you are ill, rather than a supplement requirement.

A bit of both. It's for looks, but I'm far more likely to compete in powerlifting than I am enter a BB show. The key part is that I need an objective measure to check against. The weight I can lift...

Saturday & Monday to catch up on. Saturday was a bit poor. It's been a difficult and stressful work week, short on sleep, and I think that caught up with me. I didn't even get there until 11:30,...