Q&A – 49

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PR Friday is a time to reflect on your training with people who actually understand you. Post your updates or PR’s to the comments.

Last Week’s Challenge was to do rows after every training session; post results to the comments.

Next Week’s Challenge: 1) Sign up for the Movember team, 2) post about it on your personal social media, and 3) donate one doll hair to the Movember team. This isn’t the first or last fundraising initiative 70’s Big will be a part of, so I’m not asking you to drop 10, 20, 50, or 100 doll hairs into the kitty. Just donate one doll hair. If everyone that looks at this site in the next month donated one doll hair, we’d raise a shit load of doll hairs and easily beat last year’s total. Remember: every doll hair counts. Also, instead of asking you or other people to donate a lot, I think that we can raise more by getting more people on the team overall. So join up, donate up, and let’s do this.

Week In Review: Monday’s female post asked hard training females to not only continue setting a good example, but to share how they got into lifting. Tuesday was a very important day — the 2012 Declaration of Movember. Join the team and help us raise money. Wednesday was a statement of unity through our uniqueness.

Image made by Alex B.

Q&A

Leeuwer on  said:

Dear Justin,

My girlfriend is highly interested in growing muscle, powerlifting and losing fat. This is fantastic.

I moved her from a typical diet to a paleo diet. Currently, she is used to sprinting 2-3 times a week.

I wrote down the following training routine for her:

 

Workout A:

Squat
Press
Chins (5 x 2, one leg on a bench behind her, cannot perform multiple reps unassisted yet)

Conditioning: 10 minutes Jump Rope

 

Workout B:

Squat
Bench Press
Deadlift

Conditioning: 10 minutes Jump Rope

 

These are alternated for three weight training days a week.

I suggested she limits the sprinting to twice a week and performs a calmer jog or walk on the third day (since she trains dogs and does her training with them). These are performed on the days in between weight training.

 

The questions:

1) Is the chin-up progression all right for her the progress to doing singles or doubles on chinups? Once I know that she can perform at least two chinups, I’ll move her up to doing 10 sets of singles, etc. Is this a good idea?

2) Is the sprinting/weight training too much? Having them both on one day would allow for more recovery, but that is unfortunately not possible.

3) Based on your article on females and higher reps, I wondered how I should best program her sets and reps. Better to have her perform 3 sets of 10 or 3 x 5? Or would you advise alternating? She wants to gain muscle and firm up, first and foremost.

Thanks for any advice.

 

Dear Leeuwer,

Good to hear that your girlfriend is interested in strength training and muscle building. Before I get to your question, I just have a few general notes to consider. This doesn’t mean you have to blindly follow them, but I think they are relevant.

– I’ve written about developing a chin or pull-up for females exhaustively. “Programming Pull-ups” and “Developing A Pull-up” will give you all you need to know. I also suggest “Experiment for da Ladies” in this case. This addressed your first question.

– I’m not a huge fan of just simply alternating A/B workouts in a linear progression unless the person is brand new to lifting. The A/B alternate will have a trainee deadlifting three times in two weeks, and this will become a problem very soon. If she’s brand new, then run with it, but after 6 to 8 weeks, just have her deadlift on Friday and do RDLs on Monday (or whatever corresponding days).

– What kind of sprints has she been doing? If they are legitimate 200 or 400 meter repeats, then jump roping won’t be terribly stressful to her. In fact, I would consider jump roping as less stressful than yogging for the same amount of time. If she’s been doing legitimate sprints, the jump rope won’t have the desired effect you’re after.

– I’m not a huge fan of training on off days, but if she’s relatively new to lifting (and hasn’t been consistent before), then it probably won’t be a big deal if she does a bit of conditioning on the off days. Just keep in mind that if her progress stalls in a few months (and her protein intake is close to 1g per pound of body weight), then the conditioning on off days should be the first to go. Your second question indicates that it’s not possible to do the sprints on the same days that she lifts, so your current plan is fine until you guys run into stalled progression — which should not happen for several months. And assuming she’s new to lifting, I don’t think it’d be a problem if she sprinted on a third non lifting day of the week (like on a Saturday). You know what to remove if she has recovery problems.

– Since she is still new to lifting, just use a 3×5 set/rep scheme. It provides a happy medium between strength training and hypertrophy, and she cannot build muscle without strength. She will develop muscle doing this stuff, and you can even turn her “conditioning” days into high intensity circuits to give her more reps of muscle contraction. I think you did a good job creating her plan and suggest that you stick with your plan until February and then worry about changes then. I realize she wants to “gain muscle” and “firm up” first, but muscle building is not a fast process, even for guys. Improving body composition will help the “firm/tone” goal.

 

There haven’t really been a lot of questions lately. Feel free to drop them in the comments or on social media.

120 thoughts on “Q&A – 49”

  1. Non-training PR (probably ties a PR). Took the week off as I haven’t deloaded in a while. I am feeling ready to get back at it.

    Also, organized the 5th annual Turkey Bowl with a bunch of my buddies. We play football every Thanksgiving morning. This year is crazy – we’ve had a draft, player profiles are being posted, shirts are being made for the teams, we have more than enough for full sides already, and trash talk is in full swing. If you have the means to get a Turkey Day game going you should do so.

  2. PR on deadlifts 285lbx3. I hate deadlifts. She’s a finicky bitch.

    Competing in a Powerlifting meet next weekend. Goals are to get a three white light 300lb Back Squat, 200lb Bench Press and whatever the deadlift gods give me that day, but 315lb would be pretty sweet.

    Looking for advice on my attempts. Ive recently done:
    Back Squat:270×5, 285×2, 300×1
    Bench: 175×5, 190×3
    Deadlift: 285×3

    Although it all really depends how I feel on Meet Day, I was thinking of opening with 285lb Squat, then 300?, and leave third attempt for either another shot at 300 or a PR?bench 185, 195, 200? And deadlift 285, 300, 315??

    In the 72kilo class. Thoughts?

    • Thoughts? Thoughts? I THOUGHT I was gonna post my DL PR of 285lbx5, and then some girl beat me to it. Any bros know my feel?

      DL PR: 285×5
      Squat PR: 250×5
      PClean PR: 120×3

      I rowed my ass off this week, just like every week. Trying to get my upper back strong, and mob like crazy, because heavy OH presses always cause little knots in my traps/neck/rhomboids.

    • Open with something you know you can get fairly easily. Get on the board and go from there. Meets are usually in KG, so openers of 130 (286), 85 (187), and 130 would be good based on your numbers. You already have an idea where you would like to go from there, and you can adjust if needed. GOOD LUCK!!

  3. Dude, I was cereal when I asked what you bring for food when spending multiple days in the wilderness. Like, several pounds of jerky? Pemmican? A gun and knife?

    No big PR’s for me this week. I got 170x3x5 for the press, which is a volume PR, but the bar moved too far forward when I attempted 200, so I failed. Then I tried again, and the bar hovered above my head for approximately 10 minutes before slowly moving downward… It’s only a matter of time.

  4. Trying to be cool like Sousa so I also had a de-load week after my last squat cycle. Went to the gym to spot my wife on bench and ended up fucking around and nailing a 275 push press. Accidental PRs are the best.

    Good luck to any lurkers/posters out there who are in Tunica at NAS Nationals. Someday I will join the ranks.

  5. So this is something that was posted over at http://www.liftheavyshit.com forum (you guys should keep a training log there BTW its awesome! and full of 70sbiggers)

    But anyway the question was if you dont have a comp any where in the near future is it better to plan your programming a month to 6 weeks ahead of time or week to week for the intermediate with strength and size goals (not fat gainz). What is your take on this? Obviously having a general layout of “I squat so and so bench so and so days dead so and so days” is beyond required. But what about adjusting up the volume and intensity or even reducing it based on how your previous week went?

  6. Did not train lifts this week. Have APFT this weekend — I’m national guard guy. Did three “self-diagnostic” PT tests to get into the swing of things. Saw improvement on each one. Good to go for test time. I’ve been doing this army shit for around 13 years now, and thanks to regular lifting (and the standards being lowered because of my progressing age) I can reasonably expect to pass the situps every single PT test. ….this rarely happened when I was “dude-brah” benching 300 and never, ever, ever squatting.

    Even at the end of Basic and AIT I struggled with sit-ups. I credit squats and deads for my newfound ability to actually do OK at these.

    Oh and school PR — I’m changing career paths (going back to school to get a Masters in Accounting…. originally a History guy….) and I am absolutely murdering my accounting class. 100% average. Fuck. Yeah.

  7. PRs:
    Deadlift: 340×5
    Squat: 280×5

    Bench and Press are in reset. Next time they stall I am wondering if I should transition them into a Texas Method like I already have my Squat, or if I should switch from a Starting Strength style 3×5 to a Greyskull LP style 2×5, 1×5+ for a while to see if I can continue to make linear progress. Thoughts and experiences anyone?

  11. Bench press 285 for 3rm
    Strict press 167.5 for 3rm
    Dead lift was DE @ 295+chains for 8×2
    Front squat 205 for 5rm (had more but form started to break so I left it at that).
    I rowed after every workout. Kroc rows were the favorite.

    Question for Justin: I was doing my 5rm for front squat and on the video I noticed a slight rounding at the back in the thoracic (plus a bit of butt wink from my depth once below parallel) I understand some mobility at the shoulder would help this but on my last set I backed off and used a 15″ box and my back position was much better. Do you have any recommendations and what are your thoughts on using the box? Thanks.

  12. I don’t know if there is a post on this already or not, but.. What is your take on training to failure vs linear progression? Mr McManus at MucleHack seems to be quite convinced about the benefits of training to failure every single set.

  13. No PR’s. Started back training from intercostal rib injury sans belt. Tuesday I squatted at 50% of 1RM for 4×6, RDL’s for 4×6, DB rows 75x3x10 and 2x20xBW pushups (still not able to BP or OHP). Hope to get some training in today but we shall see. Have a memorial for a fallen officer tomorrow so getting things ready and having to work prior makes the schedule tight. Remember Movember and give of your time or money and grow a stache..,

  14. PRed press this evening: 65kg for three sets of five.

    High bar squatted 147.5kg for three sets of five on Monday.

    Deadlift almost at PR levels too. Hit a bench 5×5 PR too but it’s a fairly cheap PR at the moment.

    Also, Justin, if you’re looking for questions, I have a simple one: how do you fix rounded shoulders?

    • He would do thousands of pushups and sit ups just about everyday along with a bunch of other bodyweught stuff. He claims to have once bench pressed 500 without ever lifting before that. I think the main reason though is he is a genetic FREAK

      • I understand you to be correct regrding his training. I am assuming genetics is the answer but hoped an educated answer might come in on here. Especially, when genetically “regular joes” are able to build to some impressive numbers as we see on here regularly and has been kind of addressed before. I am just unable to see the connection between that volume and that mass/power/ability.

        • In his case, he was a genetic freak capable of very impressive feats. He was strong, fast, and powerful despite training in a way that would not make him so and eating in a way that would not support it (allegedly eating once a day, being a vegetarian, etc.).

          He had lots of success despite these limitations because he was genetically gifted. Combine the genetics with amazing athleticism and a knack for football and you get an NFL player.

  16. No PRs for the last couple of weeks then came back and hit it hard this week.

    Wednesday I destroyed my previous press 1RM of 60 kgs for an easy double at 60 kgs.
    Today I snatched 68 kgs, beating my previous PR by 3 kgs.

    Of course, none of this is impressive in the least; the national level female athlete that I train with snatched 71 kgs in her last meet 2 weeks ago. The only way I can call myself a man is my beard and the doll hairs I am donating for Movember.

  18. Been sick most of the week, so only two PRs.

    Deadlift 1x5x315
    Food PR: started eating bacon

    Here’s a question for you Justin: do you recommend conditioning be done the same day as lifting? What if the schedule doesn’t allow for this? Could it be done on one or two other days?

  20. Varied things a bit of the past two weeks and went from front squats, press, and deadlifts to back squats, incline press, snatch pulls. PR’d my back squat in 2 categories and got a PR in my incline press. I guess I can’t really count it as a PR as I have never really done them before.. more like a benchmark.

    Back Squat: 295×5 & 315×2
    Incline: 165×5

    I also started playing hockey (roller…no ice rink in town) for the first time in 20 yrs. Ouch!

  21. Back Squat: 250×8
    Deadlift: 295×8

    Probably not all time PRs but they’re the best I’ve seen in at least six months. I have a question. I ran the this:https://ultrahike.com/ a month or so ago, 26 miles, 6000 ft of elevation change, took me 7 and a half hours and was absolutely fantastic (best post race party ever). For future events of that sort I’m wondering how I should structure the lifting in the weeks before and how quickly I can get back into the swing of things after.

  22. not mine PR, mentaly handicapped girl i help to train lost total of 8kg, that’s the spirit:)
    also ive got nice progress on assistance lifts, as my main work is now in higher rep ranges= which means im dying above 5..but its getting easier.

  24. Picked some extra hours at work this week, so gym was on the backburner. one workout today:
    Squat 315 3×10
    Bench 245 5×5, smoked it

    69″ a chubby 247#

  25. Tested 1RMs today:
    BW – 108kg

    SQ – 150kg
    BE – 145kg (touch and go)
    DL – 205kg

    Overall, pretty happy. Exceeded expectations. Reading the efforts by folks on this site is great motivation. Will test again in another 3-4 months.

  26. So here’s a cool story from Superstorm Sandy:

    On Monday night, the awesome older couple across the street invited my wife and I over for some chili (and let’s be honest, there is no better meal to be had in the middle of a hurricane than homemade chili). We were sitting around the kitchen table watching the Weather Channel and eating when I casually (and narcissistically) noted that my gym was closed and that I hadn’t able to work out. (Which, yes, I fully realize is not the biggest tragedy of the storm.) The older gentleman then said that if I wanted to, I could come over and use his home gym. He said he had some weights but that sadly, as he has gotten older, he can’t lift heavy like he used to. I thanked him and said I might take him up on his offer.

    The next day, after the winds started to die down, I called my neighbor and asked if he was serious and if I could come over. He said sure, and I walked across the street in jeans and a fleece expecting to find maybe some dumbbells or something. My neighbor ushered me up to his attic, though, where he had a full power rack (!), and excellent bar, and all the plates I could want. Delighted, I did a high-volume workout of squats, RDLs, bench press, rows, and some presses and pull-ups to finish it all off — all while wearing those jeans and a fleece.

    Anyway, should any more catastrophic storms hit the East Coast, I now know it will be no excuse to miss my volume day.

    In other news, today I hit a PR on squat at 5×325 and just missed a PR on bench press at 5×235. I got stuck halfway up on the fifth rep.

  27. Lifting PR: 280 3×5 squat. Press, bench, and deadlift have all stalled. Gonna switch to a TM-style setup for those three lifts and keep on squatting my linear gains away. I also benched with a good spotter for the first time – everyone at my gym seems to insist on hovering with their crotch above my face and their fingers on the bar, screaming “IT’S ALL YOU BRO! ONE MORE! COME ON! ONE MORE! ALL YOU BRO I’M NOT DOING ANYTHING!”.

    Life PR: Not for me, but for my dad. After 35+ years of working as a lawyer, my dad officially retired today, on the eve of his 65th birthday. He is (along with my mother) one of the most important people in my life, one of my biggest inspirations, and although we don’t see eye to eye on everything he is one of the smartest men that I know. Figured that staying at your job longer than you need to to make sure your kids can go to college without having to worry about being balls-deep in debt is pretty 70s Big.

  28. Been lurking this site for about a year, since I set the goal of getting 400lb squat by year’s end. I squatted 360 for a single about three months ago,but progress has been stymied by moving across the country and blah, blah, blah, excuses, excuses, blah
    PRs this week
    DL 370×6
    Bench 230×6

  31. PR”s throughout the week:

    Monday: bench 275×5 (had 6 but left it in the tank)
    Wednesday: squat 455×3 very smooth.

    tied previous pr’s today
    press 205 (jumped to 215 and missed it like an idiot)
    power clean 250

  32. second week in a row ive blown up my stregnth programming by giving into peer pressure. i lift at a crossfit gym, which is the only place within a few hours that one can do olympic lifts. anyways, i sometimes get distracted by whatever is going on in there. last week it was a group deadlift max session, this week it was as many unbroken pullups as you can do until you let go of the bar. the gym douchebag (just one at my gym), who happens to be a beast, set the mark like he usually does. i got convinced to give it a shot. i did one rep more than him, dropped off, and went back to squatting. Ive never experienced soreness like i have in my arms from that…3 days later and trying to straighten them out past 90 degrees causes screaming pain. fml…

    PR’s
    High bar back squat-370 x 1
    Beard PR- thickest/longest its ever been, looking pretty awesome

  33. Recently started Greyskull LP and eating tons better. Got a conditioning PR in that I actually did some.

    Today:
    Bench-290x3x5
    Squat-315×5,5,8 working back up before nagging low back pain set in, clearing up now.
    curled and shrugged today, feels good to work that in on the reg now.

  35. Yesterday, I shaved off five months of beard for the purpose of growing a mustache this month. My goal is to raise $500. If I raise that much, I’ll post the video of myself shaving off that massive beard. See this beardy video for more details: http://www.youtube.com/watch?v=EV7MdUCOgZ4

    I’d join the 70sbig team if I didn’t already have a team.

    Linear progression continues:
    3 x 5 low bar back squat @ 220#
    3 x 5 bench press @ 175#

  36. Hey Justin i don’t know if this is the place to ask questions BUUUT…..

    In regards to some of your recent posts about not being a fatty, Id always appreciate an updated breakdown of what your eating these days.

    I actually do pay attention to what i eat : fairly strict paleo plus a bunch of whey. for a few months i was eating 1gram/bw animal protein PLUS 2 50 gram whey shakes in whole milk. PLUS whipping cream and a little sugar in my coffee (say 2 tablespoons a day total, i drink a lot of coffee) all this with around 200 grams of carbs via bananas and white rice spread out throughout the day.

    As you can imagine, a lot of that stuff was thrown in after stalling on my lifts and feeling pissed off, and reading through the Epistles of Rippetoe.

    Anyway, I got into the 20% bf range, was sort of ok with it, then i started to get the fat-face look. Kindov a bummer. Around this time Mark Bell started posting pictures of himself shredded, you started posting some clean up your diet posts, and I also stumbled upon lift-run-bang.com where Paul Carter talks about not looking like shit.

    I bought Carb Backloading, and read it, got all excited, then tried it, and had absolute shitty training sessions and felt like shit 24/7 (except when backloading haha)

    my plan now is just to keep animal protein at 1g/bw (200g, actual bw= 220) and keep the shakes but mix them in water, ditch the heavy cream, go back to half and half, cut the sugar entirely, and stick at around 30-50 grams of carbs per meal(4 a day) so as not to feel like shit all the time.

    What Saith YE? Does it look like I’m on the right track?

    Sorry for the length. I tried to put every relevant piece of info.

    • There’s a fairly recent food log video on the 70’s Big You Tube channel, at least I think it’s recent, but I wouldn’t mind seeing another post on this and maybe one on meal timing? I’ve been wondering about meal timing lately.

  37. Pressed my friend at work a couple times. She only weighs 130 but she doubted my ability so I had to. I told her I want to clean and jerk her someday. Needless to say I had to demonstrate the movement so I wouldn’t be perceived as the pervert I actually am

  38. Felt big this week.

    New Dead lift PR. After my dead lift programming for the day I threw four plates on the bar to see what I could do, then hit it for a triple. Feeling pretty proud because when I hurt my back in February I was doing 365×3.

    Hey Justin, I’m not trying to steal your thunder with this 70’s Big Canada team – There are drawbacks to registering as an American, like the money going to a US charity (we have the big C here too) and receipting problems for my donors – charitable receipts from the States can’t be claimed under the CRA. I just wanna be on your team from where I am, hence the local team connected to your global network. Got my first donation today so I’m feeling pretty good about that one too.

  39. The Barbell Buddie$ have been hard at it. If you are unfamiliar with us, we are an anti-facist lifting gang. We give 100% effort against the barbell and in fighting the facists.A few of us have a Powerlifting meet dec 1st. We squatted and deadlifted heavy on halloween cause we dont fucking give a shit. Heres a litte taste. Includes a 535 deadlift and 520 squat.

    #Gangsaremorepowerful

  40. I’ve been doing Stronglifts for nearly 3 months now (I know you’re not a fan). I’ve seen my squat go from a very shaky 135 up to 205, my press get up to 105, my deadlift hasn’t gone back up to where it was when I started the program (275×3 last time I tried a heavy weight) and my bench press is pretty much garbage (struggling at 145 thanks partially to a shoulder injury and just plain sucking at BP no matter WHAT I do).

    My question revolves around nutrition. I got to the numbers above, and then hit a wall. I went in to train and my strength was GONE. 210lbs squat felt IMPOSSIBLE and of course this caused everything else to feel like shit as well.

    I usually eat 1.5-2lbs (beef, pork, fatty chicken) of a meat a day, with 2-3 sweet potatoes, broccoli or some other green veggie, and a mix of fruits (maybe berries, maybe apples, possibly even a banana). I also supplement with 2 scoops of whey.

    Is this enough for the training I’m doing? I’m worried it’s not enough food for the kind of weights I’m lifting (bench press is the exception since it’s my worst lift and I’m nowhere near any kind of REAL wall with it…I just suck at it).

    I’m 5’10” male weighing usually at 190lbs.

    Thanks in advance!

    • I’d like to see more fat in your diet, but if you’re 190, 205 should not be a problem. If I had to guess, your body comp is poor so continue eating clean (like you are), but you may need a bit of fat to recover.

      I’ll also take this time to say that lots of 5x5s will put you in a recovery deficit, hence the reason of not liking that approach. I’ve taken a 12 year old who squatted the bar past 205 in a couple months, so maybe that will be enough to rethink this ‘program’.

      • I’ll second Justin’s take on 5X5s. Thats how I started and at about 190 lbs ish on my squat and 150 lbs on my bench it started to feel like a bag drive to do the squats and increasing either lift was incredibly difficult (I actually failed on a squat once & I lift on my own so it scared the living shit out of me). It looks like lots of food to me (kind of similar to what I’ve been eating). I switched up my programming to GSLP (www.strengthvillain.com) a little while ago after reading some of the recommendations on the forum here and am now at 275 on the squat and coming up to 200 on my bench with no reset yet and it’s feeling easier to finish the workout than the 190 5X5s when I started. OH, and I’m usually done my workouts about 15-20 minutes quicker. Bonus.

        Might be worth looking into if you’re having problems keeping up/making progress.

        The one thing I noticed is that I had to add some extra conditioning in as a plug-in to the base program (burpees @ the end of a couple sessions a week).

  41. Squat: 192,5 kg (~ 424 lbs) x1x5
    Bench: 120 kg (~ 265 lbs) x5 (PR tie)
    Deadlift: 217,5 kg (~ 480 lbs) x1 (PR), 185 kg (~ 408 lbs) x7 (backoff set)

    BW: 94,5 kg (~ 208 lbs)

  42. Reverse band squat 5×20 at 325. “Rehabbing” the adductor and pushing the bench pretty hard. I’m going to take a stab at 375 in a few weeks and maybe 380 before New Year’s.

    I took a week off and went to Munich and let me tell you, Bavarian food is excellent. Waaaay better than Egyptian food.

  43. Does actual rowing in a real boat count? If so I’ve just finished by second session since last saturday and rowed 2k in 7.43 in the ergs. The result – after the latter i wanted to throw up.

    Also, Db rows after tuesday’s set and cable rows after friday’s.

    170kg dealift PR too on friday.

  44. Continuing progress on StrongLifts. This was week 13. Body weight 155

    Squat 5×5: 235
    DL 255×5
    Bench 5/5/2/2/2: 175
    Press 5×5: 115
    Pendlay Row 5×5: 150

  45. Week 2 of my TM training. Went very well. Still felt like I left some weight on the bar, but I was able to hit my past 1rm for a set of five during ID.

    VD – 305x5x5 squat
    120x5x5 Press
    1 mile run for time 6:09
    snatch and clean work @75%

    Rested 2 days

    ID 345x1x5 squat (PR)
    145x1x5 press (PR)
    Crosssfit WOD for conditioning
    Friday rest

    Saturday – run for conditioning.

    It was an awesome week. I can’t wait to hit it again on Monday. Thanks for the great site/info/motivation.

  46. Bands and chains are usually seen as more of a geared lifter thing, but a lot of high level raw lifters advocate their use as well, especially chains. What’s your opinion, and how would you recommend incorporating them into the Texas method for lifters at various levels? For context, I’m 26, 210 lbs, 6’1″, recent gym PRs: squat 435×1, BP 315×1, DL 465×2.

  47. Pressed 180×3 (BW 185). Fucked up the descent on the 4th rep both sets and it was too far in front of me to rebound. Fuck it, I’ll get it this week.

    Deadlifted 325×5, which is sadly a PR.

    Squatted 355×5, which is 15lbs off PR

  48. Mon:

    LB Squat
    112.5kgx5 @6
    135kgx1@6

    Close grip bench
    95kgx6 PR for close grip

    Pull up bdwt (98kg)x5x4
    RDL 102.5kgx5x3
    side planks

    Wed

    Deadlift 172.5kgx3 DOH
    Press 70kgx3, 72.5kgx2, 75kgx2 PR
    Chin up bdwt(98kg) + 25kg for 3,2,2
    Backdown set w/Bdwt x9

    Side planks

    Fri

    Low bar squat 117.5kgx5 (@7), 140kgx1 (@7)
    Close grip bench 97.5kgx5 PR
    Pendlay row 85kgx5x3
    EZ bar curl 52.5kg x 5,4,4
    Trap bar deadlift hold with 155kg for around 25 secs
    Side planks/foam rolling

    Also did some grip work with the Ivanko Super Gripper as usual on Tuesday and Thursday alternating between heavy negs, overcurshes and rep work
    Hit some PRs w/ that also.

  49. PRs:

    Bench: 260 x 3; 275 x 1

    …..and that’s about it.
    Decided to add some conditioning. Did a “crossfit style” workout on Monday. 3 rounds. 12:00ish. Debilitating DOMs for the next 3 days. Missed a heavy squat workout as a result.

    That’ll learn me.

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