Scar-non?

[nkelman]

Bench:

94KG - 5
108 - 5
123.5 - 5
107 - 9
92 - 9

Dips:

BW + 32.5KG - 5, 4

Rows:

101KG - 3x5

Side raise:

6KG - 2x10


Shit-town. Feel weak.

[nkelman]

Press:

61KG - 3
71 - 3
79.5 - 5
83 - 3, 2, 2
67 - 8

Chins:

BW + 20KG - 7
BW + 15KG - 7
BW + 10KG - 8

Curls:

34KG - 2x10


Fuck, press is getting weaker too.

On a very positive note, I was 90KG this morning!!! This is the lightest I have been in about 3 years.

Got my back Xrayed today.

[nkelman]

Deads:

121 -3
141 - 3
161 - 5 (+1 from last time)
180 - 1

Hack squats:

71KG - 2x10

Good mournings:

54KG - 3x10

Press:

86KG - 2
81KG - 3
76KG - 6

Not bad actually, did a 180KG deadlift, felt easier than last time.

Did some press's, going to try press 3 days a week for low reps/high intensity/low volume.

[nkelman]

Bencho:

101KG - 3
116 - 3
131 - 3
107 - 10
92 - 10

Dips:

BW + 32.5KG - 2x5


Great workout.

[nkelman]

Press:

66Kg - 5
74 - 3
83.5 - 3, 2, 2,
61 - 10, 10, 8

Chins:

BW + 25KG - 6
BW + 20KG - 6
BW + 15KG - 8

Curls:

35.5KG - 2x10


20% compression fracture of T8, Its healed, not sure when it happened. Most likely when I fell off the chinning bar onto my back from about 2m a few years ago? Ah well, got to find a way around back squats because they set it right off. Pain was pretty much 0/10 today. Going to ask rip.

Diet was average this week. Still the same weight. Thats alright because I made a bench PR and had a good deadlift workout. Goal weight is 85KG.

[nkelman]

deadlift:

131KG - 5
148 - 3
166 - 3
170 - 1
150 - 1
170 - 1
150 - 1

Hack squats:

76KG - 2x10

Good Mournings:

56KG - 3x10





Press:

91KG - 1 (thats a BW press cunts)
83KG - 3
76KG - 6






Killed that shit. Tried "fun with quarters" today with the deadlift. Only did two rounds, but enjoyed it.

Did my extra press workout again today, was angry about my fractured back, so I loaded BW onto the bar, and pressed that shit. Thats a PR for weight, and the only other time I matched this weight, I was about 97-98KG, today only 91KG. I like pressing after deadlifts. Last week it didnt affect my bench workout, so I'm keeping them in.

Zero back pain today.

[nkelman]

Press:

58.5KG - 5
67 - 5
77 - 6
83 - 3, 3, 2
61 - 10, 8

Chins:

BW + 25KG - 6
BW + 20KG - 6
BW + 15KG - 7

Curls:

35.5KG - 2x10

Hammer curls:

10KG - 2x10




Felt good, no back pain, actually its pretty normal today. Probably put on weight this week, eating crap food, hate it.

Been moving all week, didn't get time to workout. I couldn't believe how fatigued I was.

The new place is sick, fucking love it. Huge gym space, awesome place to walk the dogs just a few minutes away. Yeah. Back on track.

[nkelman]

Deads:

117KG - 5
136 - 5
153 - 6
170 -1
150 - 1
170 - 1
150 - 1

Hack squats:

81KG - 2x10

Good Mournings:

57KG - 3x10


Press:

91KG - 1
83 - 2
76 - 5



Awesome. Did fun with quarters again, and actually felt the point of the exercise, the second 170KG fell up.

Press was good, the 91KG went up pretty easy.

[nkelman]

Bencho:

94KG - 5
108 - 5
123.5 - 4
107 - 8
92 - 10

Dips:

BW + 32.5KG - 2x5

Rows:

98KG - 3x5

Side raise:

7.5KG - 2x10




Knew I would fail my top set, haven't bench in about 16days. Thats what you get.

[nkelman]

Press:

63KG - 3
72 - 3
81 - 5
83 - 3, 3, 3
61 - 10, 10

Chins:

BW + 25KG - 6
BW + 20KG - 6
BW + 15KG - 7

Curls:

36.5KG - 2x10

Hammer curls:

11.25KG - 2x10


Killed it. Upping my 3x3 to 84KG as of next week. I would love to press 100KG by the end of the year, this is my new goal.

BW = 91KG Not so bad, been eating like shit.