Recovery after major shoulder repair

[Clabuilder91]

Thanks Claudio! The banded, deficit, speed deads were a novel exercise for me but it was an ideal one for getting me to work on my form issues. Bands are cheap so I'd buy your own set: I keep two bands in my gym bag which I use for pull-aparts, arm work and stretches
I used to hate all the single leg exercises but that was because they were so hard .. my main problem I think was that my VMOs (teardrops) were very weak in comparison to my lateral quads and that this made my knees track badly and become painful. Those single leg lifts have taught me to track my knees properly and I actually enjoy them now.
The GMs are a great exercise if you do them properly

I totally agree about the VMO and the knee tracking thing and that's a really important issue and one that surely must not be overlooked I'll buy my set of bands soon because I've fancing about using them a little bit too often lately

[fittofattofit]

Today bumped over

Saturday 24th May 2014

11 weeks 2 days post-op ... repair of ruptured distal biceps tendon

172lbs

Squats

Squats
10 x bar
10 x 60kg (132lbs)
5 x 100kg (220lbs)
5 x 110kg (242lbs)
5 x 120kg (264lbs)
5 x 130kg (286lbs)
4 x 130kg (286lbs)
3 x 130kg (286lbs)
3 x 130kg (286lbs)
3 x 130kg (286lbs)
3 x 130kg (286lbs)
3 x 130kg (286lbs)
10 x 100kg (220lbs)
Wanted to do 7 x 5 x 130kg
Messed around and lost the 5th rep, 2nd set
Downhill from there

Bench press
10 x 50kg (110lbs)
8 x 60kg (132lbs)
7 x 60kg (132lbs)
6 x 60kg (132lbs)
5 x 60kg (132lbs)
5 x 60kg (132lbs)
5 x 60kg (132lbs)
Strict. Shoulders OK

Band pull-aparts
Thick purple band
20, 15, 12, 12, 12, 10
Rear delts and rhomboids

Wide grip pull-downs
12 x 140lbs
12 x 140lbs
10 x 140lbs
10 x 140lbs
8 x 140lbs ... 8 x 100lbs ... 8 x 70lbs drop set
Tempo 3:2:3

Roman chair sit-ups
20, 20, 20

90 minutes

The squats
After yesterday's rest day .... my first since the 27th April .. I went in to the gym with the plan to squat 7 x 5 x 130kg. The first set of 5 felt great ... good form and at least another two unspotted reps left in the tank. The second set felt good as well but I'd gripped the bar slightly off centre and it felt loose, so I jiggled it on my shoulders after the 4th rep, sunk down in the hole for the 5th and got stuck. I had to dump the weight off my back. There was plenty of noise but it was all very controlled. I had to offload the bar and reset it on the rack but then my first rep on the next set felt very tentative. I didn't go down quick enough, didn't get the rebound and really only felt comfortable with 3 reps thereafter. I probably should have manned up and started adding the other reps back in but I'd lost my mojo
It's always very different for me squatting in my regular gym as compared to squatting with JP .. with JP I squat away from the rack, there are no mirrors, there are no distractions form anyone else and I've got the security blanket of a spotter. Just the presence of mirrors directly in front of me throws off my focus and gets my head position wrong .. to avoid that I face the other way in the rack and look into the gym but then I'm often looking directly at other people who are looking at me. It's interesting to me lifting in different set-ups can change the dynamics of your lifts. I was planning for 10 x 43 x 140kg next week but I'll stick with the 7 x 5 x 130kg for now

The rest
Afterwards I did some chest and shoulder work ... I must have entered some space-time vortex ... no way did it feel like I was there 90 minutes and it may even have been longer. I didn't really talk to anyone although I did help spot a trainer at the gym, but otherwise I must have spent a huge amount of time between sets in the rack .. I feel like I lost half an hour somewhere ... maybe there were a few exercises that I've forgotten. Is this what happens when dementia sets in?

Physio
I saw the physio yesterday. He's very happy with how my biceps tendon repair is going and I've gained more ROM in supination ... now at 19º away from normal. He said that from next Thursday at 12 weeks post-op I can start resistance work on the biceps ... he said to do curls with a 1kg DB for 2 weeks, then 2kg DB until week 16
Does this mean that I've been non-compliant again?

And my wife returns from Ireland tonight. That means I'll have to eat my vegetables again

I totally agree about the VMO and the knee tracking thing and that's a really important issue and one that surely must not be overlooked I'll buy my set of bands soon because I've fancing about using them a little bit too often lately

I'm always discovering new things that I have to work on I'd pretty much accepted that I'd have bad knee pains after a squatting day but with the focus on balancing out the quads I'm almost pain free now
Go on, get the bands

[BabyOilBrah]

strong squat volume big guy! Lotta weight moved in that workout. Mirin those pulldowns too. Great stuff

[fittofattofit]

strong squat volume big guy! Lotta weight moved in that workout. Mirin those pulldowns too. Great stuff

Thanks Mike! I wanted to get 7 sets of 5 at 130kg but it was not to be. I was still happy with doing volume at a weight that was a PR 6 months ago

[GinjaNinja85]

That's still a crazy amount of volume with 130 even if you didn't get all the reps you wanted. Bravo.

Lol at dementia.

[Swuuu]

My best 5 rep squat before hand was 297 but this week I got 325, and my upper legs are breaking the tape at over 26"
4pps would be kinda cool but I'm not in a hurry

Sounds like some good stuff to me

In a way ... Mrs. Fit is in Ireland with her mum so I had to thank myself

lol and then you gotta eat those greens haha.

It was great to do the rows and my back felt good. You can expect to see some more volume back work appearing from now on

awesome man. Dont think ive ever fallen asleep during that kinda of massage thats pretty crazy there! Stop getting down on yourself with the squats and deads! You have been doing well. Im sure you will be okay next time.

[center][size=4]Thursday 22nd May 2014


Deads ... PT session


Kettle Bell Sumo deadlifts ... warm ups
10 x 32kg (71lb) KB
10 x 32kg (71lb) KB
5 second down; pause; explode up

Might have to try these out . Some more good news about that bicep!!

[fittofattofit]

That's still a crazy amount of volume with 130 even if you didn't get all the reps you wanted. Bravo.

Lol at dementia.

Thanks Mike .. I shouldn't be unhappy but I felt like my form went off after I messed up that second set. I'll get to test the squatting again with JP on Tuesday though

awesome man. Dont think ive ever fallen asleep during that kinda of massage : eek: : eek: : eek: thats pretty crazy there! Stop getting down on yourself with the squats and deads! You have been doing well. Im sure you will be okay next time.

Things are a lot better than they were but in the back of my mind is this fear of failing and hurting myself. Seriously ... when I lost form with my deads 18 months ago I got so psyched out that it took me a year to finally get back to where I was

Might have to try these out . Some more good news about that bicep!!

Those Kettle Bell sumos were a great warm-up and also got me stretched out before I hit the deads
I just have to watch myself ... the arm feels so good that I'm always tempted to push just that little bit further

Sunday 25th May 2014

11 weeks 3 days post-op .... distal biceps tendon repair

172lbs .... RPM/HIIT cycle

HITT .... 50 minutes

Seated cable rows
8 x 90kg (198lbs)
8 x 90kg (198lbs)
8 x 90kg (198lbs)
8 x 90kg (198lbs)
8 x 90kg (198lbs)
Tempo 3:2:3

This was my weekly token cardio sesh followed by some token rowing. Actually, I always push myself hard with the cycling and I'm pretty much unable to do anything but breathe for a good two minutes afterwards. One of these days I should put a HR monitor on to track what really happens
I did the seated rows to kill a little time beforehand
My wife arrived back from Ireland last night so life is returning to normal

[fishpat86]

Crazy squatting volume broski, I'm no sure I could do the rest of your session after all that, or walk for that matter!

[fittofattofit]

Crazy squatting volume broski, I'm no sure I could do the rest of your session after all that, or walk for that matter!

Thanks Pat! I must have taken a long time between sets. Tomorrow I'll get the chance to squat again

Monday 26th May 2014

11 weeks 4 days post-op .... distal biceps tendon repair

171.5lbs

Upper body

EZ bar curls .. occlusion of both upper arms
30 x 20kg (44lbs)
25 x 20kg (44lbs)
20 x 20kg (44lbs)
15 x 20kg (44lbs)
12 x 20kg (44lbs)
Tempo 3:2:3
30 seconds between sets

reverse pec deck rear felt flyes
10 x 47kg (104lbs)
10 x 47kg (104lbs)
8 x 47kg (104lbs)
8 x 47kg (104lbs)
8 x 47kg (104lbs)
Tempo 3:2:3
Rear delts and rhomboids

Cable triceps press-downs ... occlusion of both upper arms
BPak style
30 x 40lbs ... 30 x 40lbs ... 30 x 40lbs
30 x 40lbs ... 30 x 40lbs ... 30 x 40lbs
30 x 40lbs ... 30 x 40lbs ... 30 x 40lbs
30 seconds between sets

Assisted pull-ups ... wide grip
10 x BW-80lbs
10 x BW-80lbs
8 x BW-80lbs
8 x BW-80lbs
8 x BW-80lbs
10 x BW-90lbs
10 x BW-100lbs
Tempo 3:2:3
Focus on scapular mobility

pec deck flyes
10 x 57kg (125lbs)
10 x 57kg (125lbs)
10 x 57kg (125lbs)
10 x 57kg (125lbs)
10 x 57kg (125lbs)
Tempo 3:2:3

roman chair sit-ups
+10kg x 15
+10kg x 15
+10kg x 15

55 minutes

Quick session. Occlusion again for the upper arm. Got a good pump. Squats tomorrow

And a pic from today:


The good thing that I do notice is that I am finally getting some VMO mass to balance out my quads. I still need to do a lot of cutting to see some definition

[Clabuilder91]

That VMO is comin' in nicely and your quads do look more balanced. In for tomorrow's Squatting sesh

[fishpat86]

Thanks Pat! I must have taken a long time between sets. Tomorrow I'll get the chance to squat again


The good thing that I do notice is that I am finally getting some VMO mass to balance out my quads. I still need to do a lot of cutting to see some definition

Get on that clossed stance front squat time! Feels alien as fuark though! Legs lookin joocy!

[fittofattofit]

That VMO is comin' in nicely and your quads do look more balanced. In for tomorrow's Squatting sesh

Thanks Claudio ... the great thing about the VMOs starting to work is that my knees are getting less painful as well

Get on that clossed stance front squat time! Feels alien as fuark though! Legs lookin joocy!

Thanks Pat!

Tuesday 27th May 2014

11 weeks 5 days post op ... repair of ruptured distal biceps tendon

171.5lbs

Squats with the PT

warm-up ... OH squats
10 x bar

Knee flossing
both knees wrapped tightly
BW x 10 squats
lunges x 10 each leg

warm-up ... OH squats
10 x bar

put on knee sleeves

Squats .... triples
5 x 60kg (132lbs)
5 x 90kg (198lbs)
3 x 120kg (264lbs)
3 x 140kg (308lbs)
3 x 150kg (330lbs)
3 x 155kg (341lbs)
3 rep PR

Superset
BB Walking lunges
16 x 60kg (132lbs)
14 x 70kg (154lbs)
12 x 75kg (165lbs)
With pistol squats
10 x each leg
10 x each leg
10 x each leg

Superset
prowler pushes
40m x (50kg sled+90kg added) = 140kg/308lbs
40m x (50kg sled+90kg added) = 140kg/308lbs
40m x (50kg sled+90kg added) = 140kg/308lbs
Dry retching again!
with single legged box glute bridges
10 x each leg
10 x each leg
10 x each leg
One foot on a 12" box and glute bridge hold for 2 secs
Hammies were dead

Thoracic rotations/hamstring stretches

55 minutes



The session:
Squats

120kg x 3 .... felt very easy.
140kg x 3 .... no trouble
150kg x 3 .... felt lighter than the 140kg
155kg x 3 .... went more tentative on the way down. Rolled slightly forward on the last rep
JP said he was really impressed how consistent my form on the squats has become and I was rock steady upto and including 150kg/330lbs
The plan is to test the single max next week

Lunges
16 x 60kg felt easy and so light after the 155kg. Supersetted with the pistol squats sorted me out by the time I got to the 3rd round with 12 x 75kg but I still had a few reps left

Pistol squats
First set I was able to get 10 reps on the right and about 6 reps on the left without stopping. By the third set I had to break it up into 4s and 2s. These are a great exercise for the quads and especially the VMOs (teardrops) ... you really have to activate the quads evenly to stay balanced on the one leg and drive powerfully through the knee to lockout

Prowler pushes
I love these but I get so anaerobic by the end ... hammies were burning and I started dry-retching before the third set of the glute bridges

Single legged glute bridges
One foot on a 12" box, the other in the air, and contract the glutes to form a bridge and hold for 2 seconds. 10 reps of these supersetted with the prowlers and the glutes and hammies were screaming


Cliffs

1. 155kg/341lbs x 3 PR
2. Squatting form is getting very consistent. JP was really complimentary
3. My knees are tracking really well. Pretty much no pain at all now!
4. Lunges are feeling really light at 60kg. Supersetting them sorts me out though
5. I'm getting the hang of pistols
6. Great session: tiredasfuk now and all I want to do is go to sleep

[adamsz]

O lord...

Squats are gettin serious in here! You'll probably beat my best 3rm pretty soon here...

And crazy squat volume earlier on the page, just my style

[GinjaNinja85]

Unbelievable squat triple Andrew. Strong as hell!

[fishpat86]

Strong triples there broski. I need to up my squat game hardcore if I going to catch up and overtake you!

[fittofattofit]

O lord...

Squats are gettin serious in here! You'll probably beat my best 3rm pretty soon here...

And crazy squat volume earlier on the page, just my style

It's great to see you here Zack, and thanks
I'm enjoying the squats and I can even see the prospect of a 4pps squat sometime this year if I don't do something stupid. I'll never get as strong as you big boys but I'm pretty happy at the moment

Unbelievable squat triple Andrew. Strong as hell!

Thanks Mike!

Strong triples there broski. I need to up my squat game hardcore if I going to catch up and overtake you!

Ha ... but you are doing some animal volume on your squats and I'm jelly of your deads!

Wednesday 28th May 2014

11 weeks 6 days post op ... 171.5lbs

Back

Yates rows
10 x bar
10 x 60kg (132lbs)
10 x 80kg (176lbs)
10 x 100kg (220lbs)
8 x 120kg (264lbs)
8 x 120kg (264lbs)
8 x 120kg (264lbs)
8 x 120kg (264lbs)
8 x 120kg (264lbs)
16 x 100kg (220lbs)

Pendlay Rows
8 x 90kg (198lbs)
8 x 90kg (198lbs)
6 x 100kg (220lbs)
6 x 100kg (220lbs)
6 x 100kg (220lbs)
It was great to do the Pendlays.
First time in 14 weeks
Felt much easier than I thought

Seated cable rows
10 x 90kg (198lbs)
10 x 90kg (198lbs)
10 x 90kg (198lbs)
10 x 90kg (198lbs)
10 x 90kg (198lbs)
Tempo 3:2:3


50 minutes

I feel really good after yesterday's session ... I've got good glute, hammie and medial and lateral quad DOMS and my lower back is fine while my right knee is only slightly achey and my left knee is pain free. It makes me feel that I'm doinitrite
Today I threw in a back session: upped the weight on the Yates rows and did Pendlays for the first time in 14 weeks
I put 90kg on the bar and was surprised at how light it felt
http://youtu.be/mcDlqstGI3g


I then loaded up the bar to 100kg and once again it didn't feel bad although there was a bit too much hip drive in some of those reps
http://youtu.be/xAqGaHz_bjk


It was a quick session but it felt good and my lats got a good working.
Tomorrow is 12 weeks since the operation ... according to the physio that means that I can start doing direct biceps work and curling 1kg DBs

[bobbydigitaloa]

Heavy has hell Yates rows...how do you guys do so much???

[fittofattofit]

Heavy has hell Yates rows...how do you guys do so much???

Thanks for dropping in Bobby I know there's not much else of interest here
I work at rows because I can't press for sh!t. It's my squats and deads that I really want to see go up though

[BabyOilBrah]

Gawd those yates rows are blowing mine ou of the water haha. You have some very strong row power Andrew, no doubt about it. Especially at just over 170lbs....great work.

[GinjaNinja85]

Made them pendlays look light! I try to get a slightly more horizontal back angle when I do those but it definitely taxes the lower back more.

[alex2363]

It's great to see you here Zack, and thanks
I'm enjoying the squats and I can even see the prospect of a 4pps squat sometime this year if I don't do something stupid. I'll never get as strong as you big boys but I'm pretty happy at the moment


Thanks Mike!


Ha ... but you are doing some animal volume on your squats and I'm jelly of your deads!

Wednesday 28th May 2014

11 weeks 6 days post op ... 171.5lbs

Back

Yates rows
10 x bar
10 x 60kg (132lbs)
10 x 80kg (176lbs)
10 x 100kg (220lbs)
8 x 120kg (264lbs)
8 x 120kg (264lbs)
8 x 120kg (264lbs)
8 x 120kg (264lbs)
8 x 120kg (264lbs)
16 x 100kg (220lbs)

Pendlay Rows
8 x 90kg (198lbs)
8 x 90kg (198lbs)
6 x 100kg (220lbs)
6 x 100kg (220lbs)
6 x 100kg (220lbs)
It was great to do the Pendlays.
First time in 14 weeks
Felt much easier than I thought

Seated cable rows
10 x 90kg (198lbs)
10 x 90kg (198lbs)
10 x 90kg (198lbs)
10 x 90kg (198lbs)
10 x 90kg (198lbs)
Tempo 3:2:3


50 minutes

I feel really good after yesterday's session ... I've got good glute, hammie and medial and lateral quad DOMS and my lower back is fine while my right knee is only slightly achey and my left knee is pain free. It makes me feel that I'm doinitrite
Today I threw in a back session: upped the weight on the Yates rows and did Pendlays for the first time in 14 weeks
I put 90kg on the bar and was surprised at how light it felt
http://youtu.be/mcDlqstGI3g


I then loaded up the bar to 100kg and once again it didn't feel bad although there was a bit too much hip drive in some of those reps
http://youtu.be/xAqGaHz_bjk


It was a quick session but it felt good and my lats got a good working.
Tomorrow is 12 weeks since the operation ... according to the physio that means that I can start doing direct biceps work and curling 1kg DBs

Wow, Andrew, you defy the laws of aging and strength..

[fittofattofit]

Gawd those yates rows are blowing mine ou of the water haha. You have some very strong row power Andrew, no doubt about it. Especially at just over 170lbs....great work.

Thanks Mike
I've had to focus on my rows because I can't press. I'm the opposite to the usual Bro .. all rows and no bench

Made them pendlays look light! I try to get a slightly more horizontal back angle when I do those but it definitely taxes the lower back more.

Thanks Mike .. the didn't feel as heavy as I remembered them. I was getting a bit too much hip drive in some of those reps so I'll be working on ironing that out over the next few rowing sessions

Wow, Andrew, you defy the laws of aging and strength..

Thanks Alex ... it'd be nice to think that I'll be hitting some more PRs for my next birthday ... I'm 53 in a little over two weeks

Thursday 29th May 2014 .... 172lbs

12 weeks post-op .... means I can lift the 1kg DBs

Rehab session

4 Circuits of
High to low cable woodchops ... 12 x 120lbs each side
Thoracic rotations and pull throughs ... 12 x 50lbs each side
Single leg bosu ball squats ... 12 each side
Single leg deadlifts with log ... 12 each side with log
Bear crawls ... fcuk these were hard

30 minutes

Today marks 12 weeks since the ruptured biceps tendon was repaired so the physio said that I can start to directly load the biceps and curl 1kg DBs for the next two weeks. Today was just the weekly rehab session so it was a light core workout. It was the first time I've done 'Bear crawls' though, and man, are they brutal on the core and quads!
It's also 4 weeks out from Bali. I took a pic and I've got a lot of serious cutting ahead if I'm going to look lean for the beach


This will be the comparison pic for the end of the cut

Tomorrow will be deads with JP and I'm expecting that we'll be doing 5s ... I'm hoping for 160 x 5

[BabyOilBrah]

thats where Im at right now Andrew! ^^^^

[fittofattofit]

thats where Im at right now Andrew! ^^^^

You're a lot leaner than me in your avi! I hate the thought of losing weight because I don't want to knock my gains when I'm having a good run with the lifts, but I'll have about 8lbs to lose just to get to 10% I feel like a school girl when I'm under 165

[viennafat]

Nice sessions the last few days.
Squats continue to look excellent!

4 week cut in full effect.
Looking fairly lean so you should be ok.

What do you do different when you cut, Andrew? (I mean aside from reducing calories ) And do you count calories?

[fittofattofit]

Nice sessions the last few days.
Squats continue to look excellent!

4 week cut in full effect.
Looking fairly lean so you should be ok.

What do you do different when you cut, Andrew? (I mean aside from reducing calories ) And do you count calories?

Thanks Tom! I'm enjoying the squatting although I know that I'll be nervous as sh!te going in next week ... I'll be testing singles

I'm going to have to start counting cals ... I hate doing it I've gradually cut out a few servings the last few weeks but I know that to be serious about it I will need to count. In general I'll keep the protein to between 250 and 300g, keep the fats at about 60g and fill up the balance with carbs to make it up to 2000 cals per day. I'll review after the first week but I may well have to tighten it from there

Friday 30th May 2014

12 weeks 1 Day post-op ... repair of ruptured distal biceps tendon

170.5lbs

Deads ... PT session


Warm ups ....
Deads ... DOH
5 second down; reset; explode up
5 x 70kg (154lbs)
5 x 70kg (154lbs)
Supersetted with
Banded side steps
10 steps right then 10 steps left
10 steps right then 10 steps left
Glutes


Deadlifts ... full reset
5 x 110kg (242lbs)
5 x 130kg (286lbs)
5 x 150kg (330lbs)
5 x 160kg (352lbs)


Superset
Bulgarian Split Squats
8 each leg x 50kg (110lbs)
8 each leg x 50kg (110lbs)
6 each leg x 60kg (132lbs)
with Good Mornings
12 x 60kg (132lbs)
12 x 60kg (132lbs)
10 x 70kg (154lbs)
Strong arch, soft knees, break at the hip


Superset
Pendlay rows .... 3 second hold at the top
10 x 60kg (132lbs)
10 x 60kg (132lbs)
10 x 60kg (132lbs)
Scaps retracted; power up; 3 second hold;
reset each rep
with GHRs
10 x BW
10 x BW
10 x BW
Low back was screaming


KB swings ... conditioning
15 x 24kg (53lbs)
15 x 24kg (53lbs)
15 x 24kg (53lbs)
30 second rest between sets


Thoracic rotations/hamstring stretches

50 minutes


The session:
Deads
All full reset. Kept good form up until the last rep
150kg/330lbs x 5 .... reps felt very good
160kg/352lbs x 5 .... last rep was untidy.
JP said that the form on the deads was the best he'd seen from me with good speed off the ground and with me keeping my chest up
The last rep at 160kg I was feeling fatigued and it showed with me rolling forwards and using my low back rather than my glutes and hammies
JP said he thought I'd be good to break 190kg

[fittofattofit]

Saturday is another forced rest day. I've had to work all day at one hospital and then go on-call from 6pm until 8am Sunday morning in the trauma centre ... basically no time to lift at all and Saturday is the day that I can usually get to keep my rack to myself and get a good dose of squatting in. I'll get a chance to lift again on Sunday hopefully

[GinjaNinja85]

Awesome deadlift Andrew. That's my exact goal over the next month or so. You beat me to it you beast

[fittofattofit]

Awesome deadlift Andrew. That's my exact goal over the next month or so. You beat me to it you beast

Thanks Michael! I'd really love to be able to pull 180kg x 5 ... that's a long way away You've been showing great progression on your lifts so it'll be good to race you there

Sunday 1st June 2014

172lbs

Squats

Squats
10 x bar
10 x 60kg (132lbs)
10 x 80kg (176lbs)
10 x 100kg (220lbs)
8 x 110kg (242lbs)
8 x 120kg (264lbs)
6 x 130kg (286lbs)
5 x 130kg (286lbs)
4 x 130kg (286lbs)
3 x 130kg (286lbs)
3 x 130kg (286lbs)
3 x 130kg (286lbs)
10 x 100kg (220lbs)
Was going to do 130kg x 8 but didn't want to lose form
Form felt really good

Assisted wide-grip pull-ups
10 x BW-80lbs
10 x BW-80lbs
10 x BW-80lbs
10 x BW-80lbs
10 x BW-80lbs
Tempo 3:2:3
Very strict form

Roman chair sit-ups
20 x BW+10kg
20 x BW+10kg
20 x BW+10kg

60 minutes

I normally do my HIIT cycling on a Sunday but I ceebs after working all day yesterday and slept in. I made it in a bit later though ... I was thinking about deads but decided on squatting to keep the volume up and to work on form. I wanted to do 8 x 130kg but 6 felt good and I didn't want to lose form and hurt myself ahead of the singles session with JP on Tuesday. I'll keep working at 130kg for volume until I feel that I can get a perfect set of 8. I don't feel that I'm that far from being comfortable at working sets of 5 at 140kg/3pps and that will be a benchmark for me
Assisted pull-ups were very strict and slow and felt good
Tomorrow I'll stick to upper body ahead of a big session with JP on Tuesday where I'll be chasing a single PB

[GinjaNinja85]

Nice squats! Lots of heavy volume there.

Well if you wanna race to a 180x5 deadlift, I'm game. I think it'll take me a good few months though! Shall we?