Christian's Continuous Improvement - Strength, Fitness, and Body Recomposition

[ChinoZ32]

Week 70 - Day 1 - 06/05/2013

Notes
Damage control clear, wheels and glute soreness at 2/10, which is no surprise as there aren’t any days in which they aren’t sore. Something common when squatting 5 days a week. Nutritionally flexible, especially on Sunday with the usual see-food approach, but not fat-**** out of control standards.
Spew up all the BCAA and creatine I had taken about an 30 minutes away from training, I suspect this is because of excess coffee (twice only, latest at 2PM). All good, still giving it a go.

Warm up

• LISS Stationary bike: 5min

Barbell squat (testing non-pause - week 3 of form reset)

• 5xBar (2s pause at bottom)
• 5xBar (2s pause at bottom)
• 3x60kg
• 3x60kg
• 3x80kg
• 3x100kg
• 3x110kg
• 3x120kg
• 1x130kg (better than 120kg, felt ****ing awesonesauce)
• 1x135kg (minor front dip, still rapid and easy, need to remember to pull down on bar on the way up)
• 1x140kg (**** YEAH!)
• 1x142.5kg (Very modest, had plenty of gas for moar, but will leave it at this)
• 3x110kg
• 3x110kg
• 3x110kg
• 3x110kg
• 3x110kg
• 3x110kg
• 5x60kg (2s pause at bottom)
• 5x60kg (2s pause at bottom)

Barbell rack deadlift-to-shrug

• 5xBar
• 5x70kg
• 5x120kg
• 5x170kg
• 3x220kg
• 3x250kg
• 1x270kg
• 3x220kg
• 3x220kg
• 3x220kg
• 3x220kg
• 3x220kg
• 5x170kg
• 5x170kg
• 5x170kg (first sign of explosiveness decrease, signs of fatigue)
• 5x120kg
• 5x120kg
• 5x120kg
• 5x120kg
• 5x120kg

Barbell bench press (pause with bar on chest, week 3 of form reset)

• 5xBar
• 5xBar
• 5x60kg
• 5x60kg
• 5x80kg
• 1x100kg (new PB since form reset, solid hold, controlled down and up)
• 5x80kg
• 5x60kg (minor tingles on back - 2/10)

Notes
Squats: testing the waters with non-pause/normal squats (with the exception of the first two warm up sets). Everything felt so much more improved, it felt like I had control of the bar from unrack, to the ground, up, and rack. Every repetition in every set done at full depth, ****ing progress (thanks GB!). There was still plenty of gas, but I'm only testing the waters, getting a taste. Will continue pause (and 2-3s hold) full depth squats and re-test the waters in another two weeks or so. Note: forearms weak, getting pumped from gripping the bar (very tightly).
Rack deadlifts-to-shrugs were explosive, and this time no belts. Either one or a combination of things I've been doing has improved tightness and stability, feels better today without a belt. Lats were efficiently utilized, it almost feels like my left lat is 100% order again (left subscap tear).
Bench press was also like squats but the improvement is smaller, which is not an issue because on my third week of resetting my form I can now pause on 100kg for the first time. Attention to form hasn't been the same on bench as squats but there are improvements with grip related work.
Weight-in indicates that I am now ready to taper down my intake further, I got the baseline set taking in consideration my current average training intensity, volume, and recovery times, of approximately 3,000 to 3,800 calories daily (with one day a week of 5,000+ calories, usually Saturdays or Sundays).

[ChinoZ32]

Week 70 - Day 2 - 07/05/2013

Notes
Well rested. Stiff neck, most likely from squats and rack deadlifts-to-shrugs. Starting to take powder again to reduce cals slightly so I won’t have to eat a bajillion kilos of meat, reducing volume consumed. Everything sore (even core) with the exception of arms, indication that things are working together during squats.

Warm up

• LISS Stationary bike: 5min

Barbell deadlift (moderate only)

• 5xBar
• 5xBar
• 3x70kg
• 3x70kg
• 3x110kg
• 3x110kg
• 3x150kg (subscap flaring, 3/10, slowing down progression)
• 3x150kg
• 2x180kg
• 2x180kg
• 2x180kg
• 2x180kg
• 1x180kg (subscap not safe, working down from here)
• 3x150kg
• 5x150kg
• 3x150kg
• 3x150kg
• 3x150kg
• 3x110kg
• 3x110kg

Barbell pause squat (back to basics - 2-3s pauses/hold at bottom for each repetition - week 3 of form reset)

• 5xBar
• 5xBar
• 3x60kg
• 3x60kg
• 3x80kg
• 3x80kg
• 3x100kg
• 3x60kg

Notes
Decided to start off with deadlifts but only at moderate levels As soon as I could feel my subscap on right flare up, it enforced to me that I know my body well enough as to why I do the things I do, how often, how heavy, when to do them, why, and what the reasons are and what I need to focus on while doing them. I knew rack deadlift-to-shrug from yesterday would have caused some damage, and it was a delayed one. What I didn't expect however, how quickly and how much fatigue can set in.
Back to pause squats. Deadlifts prior had hit me harder than I expected. And I underestimated back soreness, as soon as I got the bar to sit on my back I was like “waaaah.”
Kept today short only after the 8th set of pause squats. I originally planned twenty sets of squats, followed by another ten sets of barbell bench press. The effect of deadlifts which I have not done in a while was unexpected. So a short session lasting just under two hours should do for now.

[ChinoZ32]

Week 70 - Day 3 & 4 - 08-09/05/2013

Notes - Day 3
Entire body felt fatigued and tenderized, enough for me to lay on the couch all day and make an entire passive recovery day out of it. Nutrition was a bit over at 3,500 for intake, more than sufficient protein, convenient eating only.

Notes - Day 4
Well rested, extremely well rested, shows that lack of sleep on top of 3hr training sessions per day has finally caught up to me. Lower back sore at 7/10 most likely due to just being on the couch all day, downed some anti-inflammatories just for this morning only. Lower back wasn't an issue yesterday, the day after doing a **** load of deadlifts, only today, the day after laying (and sometimes falling asleep) on the couch all day yesterday. Quads, glutes, and entire back sore at 5/10, should be good to return to my usual training regimen.

Warm up

• LISS Stationary bike: 5min

Barbell pause squat (back to basics - 2-3s pauses/hold at bottom for each repetition - week 3 of form reset)

• 5xBar
• 5xBar
• 3x60kg
• 3x60kg
• 3x80kg
• 3x100kg
• 3x120kg
• 3x120kg
• 3x110kg
• 3x110kg
• 3x110kg
• 3x110kg
• 3x110kg
• 3x100kg
• 3x100kg
• 3x100kg
• 3x100kg
• 3x100kg
• 5x60kg
• 5x60kg

Barbell bench press (pause with bar on chest, week 3 of form reset)

• 5xBar
• 5xBar
• 3x60kg
• 3x60kg
• 3x80kg
• 3x80kg
• 1x100kg
• 2x100kg
• 3x80kg
• 3x80kg
• 3x80kg
• 3x80kg
• 3x80kg
• 3x80kg
• 3x85kg
• 2x90kg
• 3x80kg
• 3x80kg
• 10x60kg
• 10x60kg

Leg press machine calf raise (stayed at moderate load with high repetition range)

• 10x150kg
• 10x150kg
• 10x250kg
• 10x250kg
• 10x350kg
• 10x350kg
• 10x350kg
• 10x350kg
• 10x350kg
• 10x350kg
• 10x350kg
• 10x350kg
• 10x350kg
• 10x350kg
• 16x250kg
• 16x250kg
• 16x250kg
• 20x250kg
• 25x200kg
• 25x200kg

Notes
Improvement during pause squats, despite lower back soreness. I see 130kg on pause provided lower back (in the couch all day yesterday) clears up again. Very controlled on the way down, less sticky on the way up from static position.
Bench was also an improvement and funnily enough, did not worsen the lower back soreness. It's weird because benches usually create that soreness, but not today. I'll test it when back is clear, whether form has improved. Improved with 100kg pause bench, will be ready for 3x followed by moving up to 3x105kg. Very controlled throughout to chest, a hold, then back up.
Skipping racks-to-shrugs to allow lower back to heal. All in all, a solid season, not allowing circumstance take control.



Zfind wanted to find out how big my calves are. Here it is, not very.

[ChinoZ32]

Week 70 - Day 5 - 10/05/2013

Notes
BOOYAH! Feeling much better. Lower back soreness feels like it’s gone down from 7/10 to 3/10. Upper back (from DOMS) 5/10 to 3/10. Quads and glutes are at a constant average of 3 or 4, but I barely notice anymore and it’s also funny how it doesn’t seem to hinder squat efforts. Calves funnily enough aren’t sore despite yesterday’s session, moved 70,000kg over twenty sets.
Nutrition in check, sometimes I’m impatient, but then I remind myself this **** doesn’t happen rapidly, it can’t be rushed, but a solid regimen if consistently applied is what makes it work.

Warm up

• LISS Stationary bike: 5min

Barbell pause squat (back to basics - 2-3s pauses/hold at bottom for each repetition - week 3 of form reset)

• 5xBar
• 5xBar
• 3x60kg
• 3x60kg
• 3x80kg
• 3x100kg
• 3x120kg
• 1x125kg (testing progression, long pause, good speed out of the hole)
• 1x125kg (not a fluke, good ****, now to wait for back to clear)
• 3x120kg
• 3x110kg (played with grip width by bringing each hand a half inch closer, for better lat and chest prep, it worked, but forearms feel tight, will taper to this grip slowly)
• 3x110kg
• 3x110kg
• 3x110kg
• 3x110kg
• 3x100kg
• 3x100kg
• 3x100kg
• 5x60kg
• 5x60kg

Barbell bench press (pause with bar on chest, week 3 of form reset)

• 5xBar
• 5xBar
• 3x60kg
• 3x60kg
• 3x80kg
• 3x80kg
• 3x80kg
• 10x60kg

Rack deadlift-to-shrug (upper back active recovery)

• 5xBar
• 5x70kg
• 5x120kg
• 5x120kg
• 5x170kg
• 5x170kg
• 5x170kg
• 5x170kg
• 5x170kg
• 5x170kg
• 5x170kg
• 5x170kg
• 5x170kg

SUPERSET

Brobell brocurlz

• 10xBar
• 10xBar
• 10x30kg
• 10x30kg
• 10x30kg
• 10x30kg
• 10x30kg
• 10x30kg
• 10x30kg
• 10x30kg
• 10x30kg
• 10x30kg
• 10x30kg

Notes
Weight-in excellent, finally seeing a mild drop, I expect about a 1kg drop every three weeks.
Squats: much improved and there's a lot more room for improvement, pending back to clear (currently 3/10 - 4/10). Biggest improvements this week is the extremely controlled (and confident) lowering, in essence, is the effect of a much better setup and preparation, with improved confidence.
Bench: shoulders felt fatigued, kept it lighter with no more than 80kg pauses, also kept the session short/
Kept rack deadlifts-to-shrugs light and short also, superset'ed with some brocurlZ. Triceps/elbows a little sore, also bar grip width is a lot wider than usual to avoid shredding the already shredded skin off my right thumb which keeps dragging against my shorts.
Improvement from the past two days, I will make sure I'm 150% fresh on Monday next week. I was a session away from completing 100 sets worth of squats, 20 of which were non-pause squats which was a test day, that went well. I won’t calculate, but last week I did 100 sets of pause squats but at 20 less this week, I think I moved more this week than last week. I got a good momentum with squats, I will employ upping the same volume adaptation to my bench starting next week.
Weekend planned as a relaxed weekend with family with a complete passive rest/recovery period.

[ChinoZ32]

Week 71 - Day 5 - 13/05/2013

Notes
Well rested from the weekend, extremely relaxed nutritionally but putting my ****ing foot down as of today to maintain nutritional consistency which I’ve been lacking. Numbers in the weights room have only gone up (provided injury did not hinder) so I’ll test dropping protein intake down.
Damage Control: Quads/glutes feel the usual 3-4/10, all else clear. No incidents over the weekend.

Warm up

• LISS Stationary bike: 5min

Barbell pause squat (back to basics - 2-3s pauses/hold at bottom for each repetition - week 4 of form reset)

• 5xBar
• 5xBar
• 3x60kg
• 3x60kg
• 3x80kg
• 3x100kg
• 3x120kg
• 3x120kg
• 3x120kg
• 1x130kg (awesome at pause, controlled except arse kicked out a little on the way up)
• 2x130kg (corrected form, got an extra rep, POW!)
• 3x110kg
• 3x110kg
• 3x110kg
• 3x110kg
• 3x110kg
• 3x100kg
• 3x100kg
• 5x70kg
• 5x70kg

Barbell bench press (1-2s pause rests on chest, week 4 of form reset)

• 5xBar
• 5xBar
• 3x60kg
• 3x80kg
• 3x80kg
• 2x100kg
• 2x100kg
• 3x80kg
• 3x80kg
• 5x80kg (tested non-pause, felt a lot easier, minor bounce on chest)
• 5x80kg
• 5x80kg
• 4x80kg
• 3x80kg
• 12x60kg
• 16x60kg

Rack deadlift-to-shrug

• 5xBar
• 5x70kg
• 5x120kg
• 5x170kg
• 5x220kg
• 5x220kg
• 5x220kg
• 5x220kg
• 5x170kg
• 5x170kg
• 5x170kg
• 5x170kg
• 5x170kg
• 5x170kg
• 5x170kg
• 5x170kg

Notes
Solid performance on pause-squats, stoked about pause 130kg squats. Extremely tight and solid form on the way down, most of the timeout if pause from the hole where there were a few times my arse stuck out ahead compared to the rest of the body. Overall, tight, solid, controlled, and rapid.
Bench saw a mild improvement, bar line of travel wasn't quite straight on a rep or two with bar too far down abdominals and correcting it nearly caused the bar to touch the pins on the way up.
Rack deadlift-to-shrug ok, still limited with foreign grip due to right thumb skin. Really like the explosiveness of these two movement combined.
Damage control: left lower back 3/10 soreness, partner noted that there were a couple of times where I was a bit lopsided. Imbalance still evident, but a work in progress. It also showed that I am not as tight as I thought, which is probably a good thing, room for improvement.
All in all, energy restored, need to remember to be tighter to avoid imbalance and one sided muscle soreness on lower back.

[ChinoZ32]

Week 71 - Day 2 - 14/05/2013

Notes
Well rested, must have gone under or on zero last night. Six hours sleep is about perfect for me. Feeling particularly more refreshed on a Tuesday than any other Tuesday, Mondays are always harder than usual since I’m the freshest with the least amount of damage, as damage takes it’s toll later during the week, effort is increased to stay on or above the performance during the week due to fatigue.
Upper back: 3/10, quads/glutes: 5/10. Lower back left side still recovering a little but from yesterday’s experience if I keep everything tight as I should be, it does not even get affected at all. Last night was also an excellent baseline for new nutritional approach not leaving me preggers post meal. Time will tell (about 2 weeks at least) whether it’s sufficient (protein importance) or not, gauging only by how I feel and how my numbers in moving iron looks.

Warm up

• LISS Stationary bike: 5min

Dip

• 5xBW
• 30xBW
• 5xBW+15kg
• 5xBW+25kg
• 5xBW+25kg
• 5xBW+40kg
• 5xBW+40kg
• 1xBW+50kg
• 5xBW+35kg
• 5xBW+25kg
• 5xBW+25kg
• 10xBW+15kg
• 5xBW+15kg
• 10xBW

Concentric squats

• 5xBar
• 5x70kg
• 5x120kg
• 5x170kg
• 5x220kg

Barbell pause squat (back to basics - 2-3s pauses/hold at bottom for each repetition - week 4 of form reset)

1. 3x60kg
2. 3x60kg
3. 3x80kg
4. 3x100kg (LB feels OK, will move up one more and see)
5. 1x120kg (stopped at 1, resting from here)

Chin up

• 5xBW
• 5xBW
• 15xBW
• 10xBW
• 10xBW
• 12xBW
• 10xBW
• 10xBW

Cable v-bar lat pull down

• 10x20kg
• 10x40kg
• 10x40kg
• 10x50kg
• 10x50kg
• 10x50kg
• 10x50kg
• 10x50kg

Machine leg extension

• 10x40kg
• 10x40kg
• 10x40kg
• 10x40kg
• 10x40kg
• 10x40kg
• 10x40kg
• 10x40kg

Leg press machine calf raise

• 10x150kg
• 10x150kg
• 10x200kg
• 10x200kg
• 10x300kg
• 10x300kg
• 10x300kg
• 10x300kg

Notes
Last minute routine change just for today only (that’s the plan for now anyway). Lower back left side is experiencing 4/10 sensations. Started off with dips, went well considering my heavier body weight, just a little disappointed not to even get 3x repetitions on BW+50kg, all good. Practiced with concentric squats slightly above parallel, about the point where glutes should kick in and that plus tightness/setup we're the only things I concentrated on. Feels good, tried the usual pause squats, had to back down. I might stay on 120kg pause squats for now, because my back shouldn’t be doing any work and if either left, right, or both sides are getting sore, I’m still not getting my form right. Whether that is an angle, flexibility, or imbalance related thing, it does not matter. I just need to correct it to progress further. Did some chins, it's been a while, all good, nowhere near like I used to, but that's expected. The rest were merely condition and accessory work. Post chins and dips I experienced some soreness in the clavicle/acromion area on my right side, not cool. Last time I raised this was June 2011 and I was doing a **** load of chins amd barbell upright rows at this stage, keeping a close eye on it.

[ChinoZ32]

Week 71 - Day 3 - 15/05/2013

Notes
Back feels clear, maybe 1/10. Lesson reminder: do not be lazy with setup and everything must be tight and controlled. Soreness: entire body is sore on average 4/10. Nutritional changes primarily on brotein intake is a welcoming change, no more ****ing food babies after every meal and instantly water is dropping, first few days 1kg dropped. Clavicle feels ok, but returning to my usual routine should avoid that area for now.

Warm up

• LISS Stationary bike: 5min

Kettlebell swings (training partner with kettlebell basics)

• 50x16kg

Kettlebell clean (training partner with kettlebell basics)

• 50x16kg

Barbell pause squat (back to basics - 2-3s pauses/hold at bottom for each repetition - week 4 of form reset)

• 5xBar
• 5xBar
• 3x60kg
• 3x60kg
• 3x80kg
• 3x100kg
• 3x100kg
• 3x110kg
• 3x120kg
• 3x120kg
• 2x130kg (left side really lagging behind)
• 1x130kg (took out left foot wedge, barely got it up from pause)
• 3x110kg
• 3x110kg (confirmed, left still dips)
• 3x110kg (took shoes off, just socks, barely any dip, trying again)
• 3x110kg (discovered right side dips on the way down, really favoring, right side)
• 3x110kg
• 3x100kg
• 3x120kg
• 3x100kg
• 3x100kg (felt a jolt on left calf upper outer area, instant 2/10 soreness, flagging this now for what surprises it gives me tomorrow morning)
• 5x60kg
• 5x60kg

Barbell bench press (1-2s pause rests on chest, week 4 of form reset)

• 5xBar
• 5xBar
• 3x60kg
• 3x60kg
• 3x80kg
• 2x90kg
• 3x90kg
• 3x80kg
• 5x80kg
• 3x80kg
• 3x80kg
• 3x80kg (started to superset with rack deadlift-to-shrug)
• 3x80kg
• 3x80kg
• 3x80kg
• 3x80kg
• 3x80kg
• 3x80kg
• 12x60kg
• 12x60kg

Rack deadlift-to-shrug

• 5xBar
• 5x70kg
• 5x120kg
• 5x170kg
• 5x220kg
• 5x220kg
• 5x220kg
• 5x220kg
• 5x170kg
• 5x170kg
• 5x170kg
• 5x170kg
• 5x170kg
• 5x170kg
• 5x170kg
• 5x170kg
• 5x170kg
• 5x170kg
• 5x120kg
• 5x120kg

Notes
None.

[ChinoZ32]

Week 71 - Day 4 - 16/05/2013

Notes
No incidents from back from yesterday, probably only once in the past two weeks which is good, it just showed setup wasn’t optimal. It still isn’t but incidents are becoming less frequent. Soreness: every****inthing between 4/10 to 7-10.
Weight-in + perception (mirror) + overall well being = perfect. Newly tweaked nutritional regimen and improved (solid 6hrs+ a week so far this week) are all working together and vascularity is coming back.

Warm up

• LISS Stationary bike: 5min

Stretch

• 3D Stretch saggital: 3min
• 3D Stretch front: 15min (could barely move forward, kept spine straight, did these in between box squat sets)
• 3D Stretch transverse:3min (****ing tight!)
• Rocking SUMO squat: 5min

Barbell box squat (slightly below parallel - femur + tibula angle @ 70 degrees)

• 5xBar
• 5xBar
• 5x70kg
• 5x70kg
• 5x100kg
• 5x100kg
• 5x120kg
• 5x130kg
• 5x140kg
• 3x150kg
• 2x160kg
• 1x165kg
• 1x170kg
• 1x175kg
• 0x180kg (stuck from box, working my way back up)
• 3x150kg
• 2x160kg
• 0x180kg (I'll be back.... LULZ)
• 3x150kg
• 3x150kg
• 3x150kg
• 5x150kg
• 5x120kg
• 5x120kg

Barbell bench press

• 5xBar
• 5xBar
• 3x60kg
• 3x60kg
• 3x80kg
• 5x80kg (I was about to celebrate because I thought I did 5x100kg, LULZ)
• 1x100kg (LULZ, needs work, one thing at a time, squat first)
• 1x100kg (started to SUPERSET cable row from here)
• 5x80kg
• 5x80kg
• 5x80kg
• 5x80kg
• 5x80kg
• 5x80kg

Cable row seated isolated

• 10x20kg
• 10x20kg
• 5x40kg
• 8x40kg
• 8x40kg
• 8x40kg
• 10x40kg (Back raise started here)
• 15x40kg (drop set from here, moderate effort)
• 15x30kg
• 20x20kg

Back raise

• 20xBW
• 10xBW

Rippled foam roll

• Back: 10min

Notes
I've been reading more about lower back pain and squats. Even though the soreness frequency has improved over the past three weeks to once or twice over that period (instead of a few times a week, big improvement), I don't think it should happen at all. Results of my reading: added the pre-squat stretching warm ups and try out box squats at parallel. Felt great and no incident, although new, my aim is to strengthen whatever needs strengthening and/or breaking habits. Outcome: lower spine stayed neutral the entire session, felt good, a bit surprised because I’ve never been able to box squat 175kg before. I pushed my SIJ/lower back issue last year due to a craptastic load of squat-to-box, so this is relatively new. All movements were extremely controlled and balanced from unrack, down, sit for a bit with a mild sway back, then just push away from the floor.
Bench press, I thought I’d try out non-pause for once. Not feeling tired, but I just had no Oomph. Perhaps the adaptation and constant mild load increase progression of doing 20 sets a day of squats Monday to Friday cannot be replicated to the muscles used for the barbell bench press.
The remaining accessory work felt good. Overall it felt like I’ve done less even though I was in there roughly the same duration as my usual sessions (now at 3hrs including warm ups and cool downs) but it felt like a good change. I’m in the progress of creating heavy and intense but deloading period starting next week and plan to take advantage of that time to do some isolation to assist with the lifts I’ve been concentrating on: squats, bench, and deadlift.

[ChinoZ32]

Week 71 - Day 5 - 17/05/2013

Notes
First night last night hitting 5hrs or under, the rest of the week have been 6hrs+, had to be in the office early, the usual sys admin stuff. Entire body is still sore, average at 4/10, lats however are more severe/pronounced than the rest. Another new and unusual one is tight leg inside my thigh opposite groin area. Nutrition has been on target however fibre requires an increase.

Warm up

• LISS Stationary bike: 5min

Stretch (some done in between squat)

• 3D Stretch saggital: 5min
• 3D Stretch front: 5min
• 3D Stretch transverse: 5min
• Rocking SUMO squat: 5min

Barbell box squat (slightly below parallel - femur + tibula angle @ 70 degrees)

• 5xBar
• 5xBar
• 5x60kg
• 5x100kg
• 5x100kg
• 5x140kg
• 2x160kg (unexpectedly stuck on third)
• 3x140kg
• 2x160kg (fatigue set, limit for today maybe)
• 3x160kg
• 3x150kg
• 3x150kg
• 3x150kg
• 3x150kg
• 3x150kg
• 3x150kg
• 3x150kg
• 3x150kg
• 3x150kg
• 10x100kg

Leg press machine calf raise

• 10x150kg
• 10x150kg
• 10x250kg
• 10x250kg
• 10x350kg
• 5x450kg
• 6x450kg
• 10x350kg (started to superset cable one arm seated rows from here)
• 10x350kg
• 10x350kg
• 10x350kg
• 10x350kg

Cable row seated isolated

• 10x30kg
• 10x30kg
• 10x40kg (SUPERSET of rope cable tricep push down and cable flyes standing started here)
• 8x50kg
• 15x40kg

Cable rope tricep push down

• 10x30kg
• 10x30kg
• 10x35kg
• 8x50kg (shoulder tingles, decrease load next set)
• 10x40kg

Cable flye standing

• 10x30kg
• 10x40kg
• 10x45kg
• 10x60kg
• 15x50kg

Notes
Felt spewy the entire time. I’ve had car sickness for a few hours since lunch time which left me with nausea and fatigue, it carried across throughout training and even a few hours after. Overall though, the last 4 weeks have been solid in terms of progression, development, and learning. I've never put so much stress to my body this much before and this is the end of a heavy four weeks, timely to end today before entering a two week deload period (that’s the plan duration for now anyway) starting next week. Target for that period is to strengthen quads, hamstrings, core, and glutes while doing maintenance work on arms and back.

Nutritionally, the change I made this week has taken a shift downwards, with a prediction of hitting my goal of 75kg @ 9% or below bodyfat at around September. It’s going to be a balancing act as usual to minimise muscle loss, which isn’t going to be a challenging job since I am constantly learning about my body all the time, and it’s constantly changing.

As far as my squat reset form is concerned, it’s gone great since the reset four weeks ago. I’ve put together all the data in the past four weeks of pause squatting. I did my best doing 20 sets of squats a day Monday to Friday, at times fatigue just set in and once or twice a planned squat session was skipped with something else due to recurring injury (more like avoidance, any signs I immediately and sensibly take a step back) . Overall though, there were a lot of improvements on technique over the four week period which allowed a mild but consistent progress whilst working on technique and form.





Weekend should be pretty chillaxed. For once (since I don't ****ing remember) I won't eat like ****, strategy is to keep protein high, fat high, and carbohydrates low and be at a moderate level of intake (approximately 2,500 calories). No training (I think) is planned but I'll be busy, especially Sunday where my partner and I will be doing volunteer (we do every Sunday, but this is a bigger event) work at Million Paws walk for RSPCA.