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Saw title of thread... Immediately had bad memories of my childhood chirstmas holidays come rushing back.

I'm Russian and there's this dish my mom would make during the holidays. It's a Russian...

Title says if all. Anyone ever switched from a heeled squat back to a flat sole?

Squats been feeling kinda lousy lately. I've been squatting in a heel for a while and I kind of wanted to try flat...

1's week, cycle 1

OHP
140 x 9
145 x 3
150 x 3
100 x10, 10, 10, 10, 10

That workout marked the end of first 3 week block. Mostly just getting used to the higher volume with lower intensity....

Just a few sets per week.... I dunno if you count close grip bench as training arms though. If you do then it's more than a few lately.. maybe 2-5 sets per week of like bicep work.

I knew a guy when I was in high school that went to the gym 4 days a week and ONLY trained his biceps. Sorry if this wasn't helpful to your question.

I cook up a large piece of flank on Sundays. Flank is tough but if you slice it thin then you don't really get that. Flank also has great flavour.

I'll portion out 50-100 grams of it and add it to...

I eat steak for breakfast All the time. 2-3 eggs and 50-80 grams of flank steak with some toast and a side tomato. Makes being in a deficit way more enjoyable since I really enjoy steak.

Try a seated military press instead of a standing one and you'll see how much having the solid seat helps vs standing. I was personally surprised myself.

Also it's really easy to turn a seated...

Deadlift week 3 - tm 395

295 x 5
335 x 5
375 x 8 (7-8 rpe)
395 x 2
415 x 2
275 x 10, 10, 10, 10, 10,

Calves 3x15

Dec 31 - Not totally sure.. Around 210-212
Jan 7 - 209
Jan 14 - 206.8 (-2.2)
Jan 21 - 205.0 (-1.8)
Jan 28 - 204.6 (-0.4)
Feb 4 - 204.2 (-0.4)
Feb 11 - 202.0 (-2.2)
Feb 18 - 200.6 (-1.4)
Feb...

Front squats are Hella hard, very humbling and quite demanding on your mobility. I love throwing them in the mix. For whatever reason they give me wicked doms in my obliques. Anyone else or is that...

I usually sub one of my meals for a salad when I'm cutting weight.

Top it with some grilled chicken or steak.

So calories... I do it for the calories

It'll stop happening after a few weeks. If you want to minimize the doms take it easier the first few weeks. Don't do anything anywhere near failure and after a few weeks you can stop ramping up the...

Bench week 3 - cycle 1 - TM 205

155 x 5
175 x 5
195 x 10
205 x 3
215 x 3
145 x 10, 10, 10, 10, 10

Pendlay rows - sets of 8, don't know the weight

You know...im kind of disappointed we won't get to run the neg train. I wanted to see how many reps we could get you to lose.

Congrats on the solid pulls though!

@Camarija, looking hella aesthetic brother. Bulk seems to be going well. Good work man.

@Eli, the squats looked pretty good to me. Having said that though, it's the lift I have the least...

@rapid, an extra Rep is an extra rep! How long are your mesocycles?

@saviour, yeah it was more volume than I was planning. Mostly because I was kind of mulling over switching to conventional so I...

Week 1 deadlifts - tm 400
280 x 5 (sumo)
280 x 5 (conventional)
320 x 5 (sumo)
320 x 3 conventional
360 x 10 (sumo)
360 x 1 conventional
380 x 1 sumo
380 x 1 conventional
405 x 3...

Agree with this assessment. It's hard to push yourself on higher Rep work because it starts to really suck well before you're anywhere close to actual failure therefore providing an inadequate...

Good lifts Eli! Totally agree that chalk makes the actual deadlift easier to get off the ground. It's weird how that works eh?

I find it helps with different kind of rows too. Not to the same...