The weights never lie. My natural high. Do this sh*t till I f*cking die.

[dopamine72]

^^^ Hell yeah Chris. Good work bro.

Back still sore today but getting better. Diet and sleep has been off a bit. My pressing strength feels like its a little down. Still an "ok" session today tho. And when I stretched after my mind was blown at how much my flexibility has improved. It finally happened and it feels good. Stretching doesn't hurt as much as it did and its starting to feel nice to do.

20 min walk w/ dog

5-3-1 Bench
Bar x 30
95x10
135x8
185x3
225x5
255x5
290x7(more but challenging)

Incline Bench
225x6
225x6
225x6(more but challenging)

Dips
BW x 8
BW+45 x 3
BW+90 x 5(more)
BW+30lbs Chain x 15(more)

French Press
85x12
85x15
105x10(more)

Ab Wheel
Knees x 10
Standing x 6
Standing x 5

Last two days I've been training in about 40 degree weather. It feels sh*tty. Need to eat a little more. Got hypo after. Feel decent now tho. Hopefully my back will be ready for squats on Monday.

[The Shoeless Wonder]

i really wish you would give shieko a try. youve done 531 a go already. at first, youll be like, this shiz is easy a super fuk, but then, you look at the upcoming week, and be like whaaaaaa?

[BabyOilBrah]

Sick benching big guy. Would be cool to see you hit sheiko, get healthy first tho.

[adamsz]

i really wish you would give shieko a try. youve done 531 a go already. at first, youll be like, this shiz is easy a super fuk, but then, you look at the upcoming week, and be like whaaaaaa?

I don't think it's smart for anyone coming off an injury to do Sheiko tho TBH - it will just make the injury much worse IMO because of the ridiculous volume.

[DoubleDwayneBow]

Don't do sheiko. Look how SiS turned out...

[PeterGibbons316]

5-3-1 Bench
290x7(more but challenging)

WTF!

Any plans to max bench any time soon?

[johnblythe]

sick benching colin. it's really incredible

[dopamine72]

i really wish you would give shieko a try. youve done 531 a go already. at first, youll be like, this shiz is easy a super fuk, but then, you look at the upcoming week, and be like whaaaaaa?

I understand where you're coming from but sheiko is really for an advanced lifter. And as far as strength is concerned I am not advanced yet. Maybe somewhere down the line I will get on it.

Sick benching big guy. Would be cool to see you hit sheiko, get healthy first tho.

Thanks man.

I don't think it's smart for anyone coming off an injury to do Sheiko tho TBH - it will just make the injury much worse IMO because of the ridiculous volume.

Yeah + its not really my type of programming right now given my current goals anyways.

Don't do sheiko. Look how SiS turned out...

lol

WTF!
Any plans to max bench any time soon?

My bench has been like that bro haha, thanks. If anything its gone down a bit. I know I have over 365 easily. I was closing in on 405 a month back.

sick benching colin. it's really incredible

Thanks man.

[dopamine72]

So today my goal was to squat as much weight as possible without straining my lower back more. It was mediocre and I should start naming my squat and deadlift days depression day.

30 Min Walk w/ Dog/15 min warmup w/ weights

Light Squats
135x10
135x10
185x5
225x5
250x3
275x1(very easy but slight straining happened)

225x10
225x10
225x10(Very easy felt ok)

Front Squat
135x5
185x3
225x3
255x1(super easy, flew up, but slight strain)

Light RDL
135x40

--**** that

GHR's
BW x 5
BW x 5
BW x 8(more)

Calves
315x5
315x6
315x5

I'm going to stop foam rolling my lower back for now. I am almost positive its making it worse. Only stretching, nsaids and ice at the moment. Not gonna lie I am starting to get a little emotional about this whole thing. I am mostly frustrated and angry, but slowly the sadness of not being able to lift at my full potential is taking over. I love lifting and when things like this happened I get lost and dunno wtf to do anymore.

[Ironlife]

Nice session testing the waters mate, try not to let it get you down . maybe go into a dark room, loud heavy metal like disturbed, and rail meth.

[Woody-5]

Sucks that the back is still bothering. Give it some more time & just hit the movements that put zero stress on it

[Juggernaut0]

Just give the lower back more time to heal man. No need to rush it.

Although, I thought you're not supposed to foam roll your lower back? I could've sworn I read or heard that somewhere while looking up foam roll exercises.

[johnblythe]

I understand where you're coming from but sheiko is really for an advanced lifter. And as far as strength is concerned I am not advanced yet.

pffffffft. like hell you're not.

Although, I thought you're not supposed to foam roll your lower back? I could've sworn I read or heard that somewhere while looking up foam roll exercises.

i've read/heard the same thing back when exploring foam rolling

[ngolsen]

pffffffft. like hell you're not.

he's not.

[jshaw5]

he's not.

Just out of curiosity, what standards would you base that on?

[Nom Z]

he's not.

This, no offense Colin, but it is true, I know you're aware.

[ngolsen]

Just out of curiosity, what standards would you base that on?

the general strength standards of competitive WL, PL and SM. And Australia is behind US, EUR etc.

He's doing well, but he's definitely not advanced. His programming is working and therefore shouldn't change to a more complex programming.

Colin knows what I'm talking about, it wasnt said to offend him. I'm sure he agrees.

[johnblythe]

the general strength standards of competitive WL, PL and SM. And Australia is behind US, EUR etc.

He's doing well, but he's definitely not advanced. His programming is working and therefore shouldn't change to a more complex programming.

Colin knows what I'm talking about, it wasnt said to offend him. I'm sure he agrees.

is this not the standard? http://www.exrx.net/Testing/WeightLi...Standards.html

[ngolsen]

is this not the standard? http://www.exrx.net/Testing/WeightLi...Standards.html

lol, no.

edit: ok let me just elaborate a little.

In what frame are you using "novice, intermediate, advanced, elite"? In terms of programming, there is no magical poundage for bodyweight. It is highly individual based on % of genetic capability.

In regards to comparative strength levels, as least for natty powerlifting here is a good example of "qualifying totals" in our Aus IPF.

http://www.powerliftingaustralia.com...yingTotals.htm

These totals will get you birth in a competition, they do not make you competitive. Eg, Elite 1 will get you a spot in worlds representing Australia. They will certainly not be competitive at worlds.

[JOSEF RAKICH]

Strong benching bro!!

[Nom Z]

is this not the standard? http://www.exrx.net/Testing/WeightLi...Standards.html

Not for competitive strength athletes, I'm elite for a few of those, and no where near being elite in competition...

Powerliftingwatch is also a good resource.

[dopamine72]

Nice session testing the waters mate, try not to let it get you down . maybe go into a dark room, loud heavy metal like disturbed, and rail meth.

Please no drug references in my log bro. That doesn't sound appealing at all. I know you're joking but I take things like that very seriously and I don't think its anything to joke about...














Not srs,








it would be a dimmed out room with EDM, alcohol and *******... Srs

Sucks that the back is still bothering. Give it some more time & just hit the movements that put zero stress on it

Thanks Woody, that's the plan

Just give the lower back more time to heal man. No need to rush it.
Although, I thought you're not supposed to foam roll your lower back? I could've sworn I read or heard that somewhere while looking up foam roll exercises.

i've read/heard the same thing back when exploring foam rolling

Thanks guys and this is new to me. It makes sense now. My back already feels better from NOT foam rolling it.

This, no offense Colin, but it is true, I know you're aware.

Yep

lol, no.
edit: ok let me just elaborate a little.
In what frame are you using "novice, intermediate, advanced, elite"? In terms of programming, there is no magical poundage for bodyweight. It is highly individual based on % of genetic capability.
In regards to comparative strength levels, as least for natty powerlifting here is a good example of "qualifying totals" in our Aus IPF.
http://www.powerliftingaustralia.com...yingTotals.htm
These totals will get you birth in a competition, they do not make you competitive. Eg, Elite 1 will get you a spot in worlds representing Australia. They will certainly not be competitive at worlds.

lol @ you posting an Australian PLing link

Strong benching bro!!

Thanks Josef brah

Lower back is feeling a little better...

30 Min Walk w/ Dog/10 min weight warmup

5-3-1 SOHP
95x5
115x5
135x3
155x3
180x3
200x5(more)

Back Off Sets
165x5
165x5
165x5(easy)

CGBP
135x12
185x8
225x10
225x8

--Stopped there because I was feeling burnt out, esp in the tris

Lying Reverse DB Flys
20's x 10
30's x 8
30's x 8
30's x 8
30's x 8
30's x 14(rest pause)

Ab Wheel
Knees x 8
Knees x 8
Standing x 5
Standing x 5
Standing x 5

DB Hammer Curl
60's x 12
60's x 10
60's x 12

EZ Bar Curl
85x12(more)

--Pumped

Not eating enough. Felt a little drained when I got to CGBP. Not used to the back to back training days but luckily my tendons are feeling decent. Saved my Tris for friday and didn't hit my bis too much because they will be hit on Thur. Back feels the best its ever felt since the injury. BTBAM has helped me out a lot again through PM with advice on injury recovery and prevention. The couch stretch seems to be the most effective one for me.

[musicianman]

Everything in this journal is looking excellent.

Hope all is well with you, mate. Miss you broseph.

[ngolsen]

Strong avatars ITT


















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[BabyOilBrah]

awesome SOHP as usual bro. Glad to hear the stretching is workin.

[PowderMonkey]

boo!

[Juggernaut0]

dopamine, if I understand it right, foam rolling your lower back is perfectly fine so long as you don't shift all your weight while doing it. Position yourself to where all your weight is not going on the lower back, mainly keeping your hands behind you.

[The Shoeless Wonder]

[quadsimodo]

sucks to hear about your back man.... rest it and hopefully it will be better in a few weeks. stretch your hamstrings too with both a lying hamstring stretch with knees nearly locked out and holding it when you feel it and also do the standing toe touch, even with light weight if you can..... I see you're still beasting it in the pressing. I've unfortunately peaked too soon on deadlifts. I hit 550x5 off a high deficit last friday no belt and today only got 570x2 off the floor no belt and with straps (the straps were responsible for the 2nd rep cuz I babyslayer bounced it lol). form was getting yucky so I didn't push it and the first rep felt like a max. Next plan is to take rest of the week off and next week off from deads and work with 550 for a few weeks and then hopefully get that 585x5+ next time. If I can do 550x5 off a high deficit I definitely should've gotten 570 easier than I did, especially since 550 didn't feel like a max that time. anyway wish you a speedy recovery and stay strong

[dopamine72]

Everything in this journal is looking excellent.
Hope all is well with you, mate. Miss you broseph.

Thanks brah, lower back is ****ed but other than that its all good. Hope you're doing well too man.

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lol

awesome SOHP as usual bro. Glad to hear the stretching is workin.

Thanks brah

boo!

lol

dopamine, if I understand it right, foam rolling your lower back is perfectly fine so long as you don't shift all your weight while doing it. Position yourself to where all your weight is not going on the lower back, mainly keeping your hands behind you.

Makes sense. I'm gonna stay away from it for now.

[youtube]iEbvVwuBnzg[youtube]

Thanks shoe, will do, after I poo and sniff glue

sucks to hear about your back man.... rest it and hopefully it will be better in a few weeks. stretch your hamstrings too with both a lying hamstring stretch with knees nearly locked out and holding it when you feel it and also do the standing toe touch, even with light weight if you can..... I see you're still beasting it in the pressing. I've unfortunately peaked too soon on deadlifts. I hit 550x5 off a high deficit last friday no belt and today only got 570x2 off the floor no belt and with straps (the straps were responsible for the 2nd rep cuz I babyslayer bounced it lol). form was getting yucky so I didn't push it and the first rep felt like a max. Next plan is to take rest of the week off and next week off from deads and work with 550 for a few weeks and then hopefully get that 585x5+ next time. If I can do 550x5 off a high deficit I definitely should've gotten 570 easier than I did, especially since 550 didn't feel like a max that time. anyway wish you a speedy recovery and stay strong

Thanks bro

lol crazy bastard. Get on a PLing program already and get those juice like gainzzzz, srs, fuking do it already.