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  • Bench press and OHP require some core strength...

    Bench press and OHP require some core strength for stability, so I would err on the side of caution and avoid abs in between sets.
  • https://www.instagram.com/sidjebran/ Follow...

    https://www.instagram.com/sidjebran/

    Follow for the nice gains and real life stuff.. you'll see..
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    Standing OHP 6 x 80kg (176) x 2 60kg (132) x 8...

    Standing OHP
    6 x 80kg (176) x 2
    60kg (132) x 8
    60kg (132) x 10

    Dumbbell Shrugs
    3 x 50kg (110) x 10

    Shoulder pressing today, weights felt great here. What I decided to do was do some...
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    Squats 210kg (418) x 6 210kg (418) x 5 Bench...

    Squats
    210kg (418) x 6
    210kg (418) x 5

    Bench Press
    2 x 100kg (220) x 8

    Pull-ups
    3 x body weight x 10
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    Deadlifts 3 x 207kg (455) x 7 Standing OHP...

    Deadlifts
    3 x 207kg (455) x 7

    Standing OHP
    3 x 60kg (132) x 8

    Reverse Barbell Curls
    3 x 40kg (88) x 5

    Great workout today; 455 was coming up quick; anything after 5 reps for deads is...
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    Yesterdays workout Bench Press 110kg (243) x...

    Yesterdays workout

    Bench Press
    110kg (243) x 5
    110kg (243) x 4
    110kg (243) x 1

    Was a really busy day yesterday, my lab is on the 4th floor, gym is on the 3rd floor, literally walked down the...
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    Standing OHP 8 x 65kg (143) x 5 Reverse...

    Standing OHP
    8 x 65kg (143) x 5

    Reverse Barbell Curls
    3 x 25kg x 8

    Lots of sets today to knock off a bunch of OHP volume; weights felt good, 5,720lb total volume, 4,480lb remaining.

    Did...
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    Squats 5 x 440 x 2 308 x 13 Chinups 2 x...

    Squats
    5 x 440 x 2
    308 x 13

    Chinups
    2 x body weight x 8

    Squats felt great today, real easy, was real caffinated, had a medium and small black coffee preworkout (usually just have a medium)....
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    I'd recommend it, go for it, doesn't hurt that...

    I'd recommend it, go for it, doesn't hurt that much ;) good eye on the lack of safeties ha.

    x2, hence I took the next couple days off.

    Deadlifts
    440 x 5
    440 x 10 PR recovery

    Bench Press...
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    Squats 7 x 430 x 2 GHR 3 x body weight x 10...

    Squats
    7 x 430 x 2

    GHR
    3 x body weight x 10

    Did these on Thursday and they felt great; hit the 6k volume as well. Back has been feeling great recently as well. Went to the chiropractor...
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    Bench Press 2 x 110kg (242) x 4 87kg (191) x 15...

    Bench Press
    2 x 110kg (242) x 4
    87kg (191) x 15

    Tricep Pushdowns
    65 x 10
    72.5 x 8
    80 x 6 dropset 65 x 4

    Goal was 4,800lb bench volume, I wanted to do 5 x 240 x 4, did a couple sets, weight...
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    Thanks bruh, I usually find first set is the...

    Thanks bruh, I usually find first set is the toughest cause I'm not fully warmed up haha. Those deads lasted around 40-50 min. Usually rest 5-10 min per working set.

    Warm ups look like this, 1...
  • Black-label crew checking in ;)

    Black-label crew checking in ;)
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    Squats 2 x 365 x 9 PR recovery Bench Press 3...

    Squats
    2 x 365 x 9 PR recovery

    Bench Press
    3 x 200 x 8

    Worked out this morning, no problems in the SI joint, keeping loose, and squats went smooth. I believe this is a 10lb 2x9 recovery PR as...
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    Deadlifts 3 x 212kg (466) x 6 Standing OHP...

    Deadlifts
    3 x 212kg (466) x 6

    Standing OHP
    3 x 135 x 6

    SI joint been feeling great past couple days, no pain during deads today, which allowed me to lift some decent weight! Of course during...
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    Thanks brah, foam rolling is great. x2 exercise,...

    Thanks brah, foam rolling is great. x2 exercise, as counter-intuitive as it sounds, helps



    hahah, its a science thing ;) thanks mate, feeling good recently.

    Squats
    2 x 375 x 5
    375 x 10
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    Paused Bench Press 8 x 237.5 x 3 Dumbbell...

    Paused Bench Press
    8 x 237.5 x 3

    Dumbbell Kickbacks
    3 x 16kg x 8

    Benching was smooth today, felt easy which is great and hit 5.7k as planned.

    SI joint felt good today, and had a buddy help...
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    Deadlifts 2 x 405 x 5 Standing OHP 4 x 150...

    Deadlifts
    2 x 405 x 5

    Standing OHP
    4 x 150 x 5

    Chinups
    3 x body weight + 45 x 8

    Dumbbell Curls
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    Squats 7 x 405 x 3 Bench Press 6 x 210 x 5 ...

    Squats
    7 x 405 x 3

    Bench Press
    6 x 210 x 5

    Took it "easy" today to get back into things. 405 felt heavy AF, but when I recorded it looked smooth. Angle and video quality sucks, and it is not...
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    Long story short, lower back been giving me...

    Long story short, lower back been giving me little problems, (see below) here and there past couple weeks so I took it easy on squats and deads. Didn't hit volume.

    It's hard to hit the numbers...
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