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So...
A 15 second paused (1" off floor) held at the top then a suuuuppeer slow eccentric while shouting yeah buddy..

Beltless 180kg deadlift while **** talking my strongman bro 😂

"ok, im not...

FitNotes Workout - Saturday 21st May 2022
Total Volume: 21,567.5 kgs
Total Sets: 30
Total Reps: 354

** 2ct Bench **
- Total Volume: 460 kgs
- Total Sets: 4
- Total Reps: 4
- 100.0 kgs x 1...

Why are you cutting?
Plenty of room to slow bulk and pile on clean lean mass. Id certainly slow bulk.
Your body, your call entirely.

Hard to say bf% especially without seeing legs.

Arms...

At least the old back is filling back out.. Lol.
90% from deads

https://www.instagram.com/p/Cdx8BmKtOrA/?igshid=YmMyMTA2M2Y=



Took 15 sets of Stretching and wedging under a bar today to...

Currently i can't say i can 😂
Took 10+ mins and some pretty abusive Stretching to get up a wide grip hibar..

External rotation is my issue rn.

It was 2 fold really mate..

Ive squatted heavy with a straight bar solid since 2016. Just got really boring and every session i had squats... Was getting me like 'ehh ill skip that, its fine'..
...

Progressive overload is the RESULT of doing appropriate quality work!

If things are going up
You're winning

That's it. Keep going.

Always room to be more efficient, but changing what's...

1or2 nights...
Strength - absolutely nothing at all
Volume work -maybe dropping reps / more soreness
Conditioning - definitely harder

3+
Strength - starts dipping
Volume work - fef...

Sooo.
Bought a nice new comp power bar.
Couldn't wedge under the bar to squat....

Well, Could hibar but what's the point in that. That's a variation. ;D

Man has a year+ worth of mobility to...

Id have leg curs & extensions in there.
But looks fine for what it is. 👍

That isn't what id call 'leveling up' your program tbh.
And had some pretty glaring omissions.

Boys above covering it well

As Everyone knows.... ill put bands on EVERYTHING! bars, machines bodies. :D

I love the rev banded hack, done it for years for clients - my opinion is its NOT BETTER than just using it normally.
...

We different stacks in the old gym, some labeled kilo other lbs..

Double it and add 10% is close enough for govt work

Might as well post my bench workout here too then 😂 starting with 120kg as a Conservative training max to build of sub maximally.

Thursday..
Football bar bench
Top set of 10@8
5*10-15 (@8~)
...

I see this with most guys who just lift for size, its honestly much easier and really doesn't require much in the way of deloads unless you're really really hammering a ramp up.

Bodybuilding...

Great work chaps!

Yesterday i did a high volume football bar bench session, and battered my triceps with btn laying triceps extentions. Finished with a tonne of band rows & pulls

Today I did...

And more advantageous angles

I'm at the point I can't rep anyone decent any more... Cos i wont rep crap to get people off spread.

I feel i have experienced this post.




Ive been doing this since 2017. Well before i...

If im on program... Ill run a block and pivot every 5th week. Then run a new block. And track every thing meticulously.

Ill drop the skill work as last resort.. But 1@6-7 max wll usually suffice...

It just be like this....
Pullups are just harder than Chins or ng.