Scar-non?

[nkelman]

Haltings:

161KG - 8

Hack Squats:

108.5KG - 8, 8

SSB Good Mournings:

60KG - 10, 10

Power Shrugs:

147KG - 8



Video of the Hack Squat shows a slight Thoracic flex.

GM's with Safety Squat Bar are a lot harder, and since the weights out in front it's a different feeling during the movement.

Power Shrugs still very easy, maybe I should have started heavier.

[nkelman]

Bencho:

103KG - 3
118 - 3
133 - 3 PR!
111 - 8
96 - 10

Dips:

BW + 40KG - 5, 4



Yeah, killed it.

[nkelman]

SSB Squat:

72.5KG - 5, 5, 7

Rack pulls:

152KG - 8

DB leg curls:

15KG - 16, 16


Lower back was really fatigued today, still got what I needed to do done.

Rack pulls are about half my pull length, 2 Inch below bottom of knee cap. Filmed them today, and form looked really good.

R.I.P - G.U.R.U - Miss your music every day.

[nkelman]

Press:

88KG - 3, 3, 3, 3, 3

Press starts:

91KG - 1 press, and 4 starts

Chins:

BW + 20KG - 6 wide grip
BW + 15KG - 7 medium
BW + 10KG - 7 close

Hammer curls:

20KG - 10, 10


Fuck yeah.

Casual 200lb press at the END of the workout, all while weighing LESS than what I started SS at. Good bless my short arms.

Using different grips with chins, as they are going no where fast.

Hammer curls are very hard, had to drop BB curls because of forearm splints.



Killah Priest.

[Tom Narvaez]

A 200lbs press is a solid lift to hit casually.

[nkelman]

Haltings:

163.5KG - 7 FAIL

Hack Squats:

111KG - 8, 8

SSB Good Mournings:

61KG - 8, 8

Power Shrugs:

157KG - 8


Farrrk. I'm giving my deadlift and me till the end of the year to work things out or I'm switching to Sumo like the rest of my short arm brothers. I know my Deads shit because I've never finished LP with my Squat, but progress is so bad it's killing me.

[nkelman]

Bencho:

96KG - 5
111 - 5
127 - 4
111 - 8
96 - 8

Wide grip Pullups:

BW + 5KG - 8
BW - 8, 8


Not a bad workout, I failed to get five reps though. I probably could have got it, but it's been a hard week re-stumping an old house which involves a lot of digging, and replace old stumps with heavy concrete new ones. Good learning week though. I also pulled something in my chest today, fun.

Swapping rows with pullups. All these were done chest to the bar and wide grip. Burn in the forearms.

[nkelman]

SSB Squats:

75KG - 5, 5, 9 (belt on last set)

Rack Pulls:

154.5KG - 8

DB leg curls:

16KG - 16, 16



See you later Hamstrings.

Looking to start studying for my Diploma in Building and Construction, means going to study after work for four hours on Monday and Tuesday. Subsidised by the Government, don't have to pay a cent. Only catch is that I can't get a subsidised course thats below a Diploma after I finish my Diploma. It takes a year. So Im going to see if I am missing out on any Cert 3/4 courses that are relevent, and if not, start this one.

[nkelman]

Press:

89KG - 3, 3, 3, 3, 2, 2

Press starts:

96KG - 5

Chins:

BW + 20KG - 7 wide
BW + 15KG - 8 medium
BW + 10KG - 7 close

Hammer curls:

20KG - 10, 10

Curls:

17KG - 30

Pretty good workout. Went horse riding today for the first time, it was alot of fun.

[nkelman]

Sumo:

141KG - 5

Hack Squats:

113.5KG - 7, 7

Good Mournings:

60KG - 9, 9

Shrugs:

162KG - 8

DB leg curls:

17.5KG - 16, 16



Tried Sumo for the first time, form was pretty shit, didn't lock lower back enough. I need to work on flexibility to resolve this issue I think. I liked them, and they felt heaps better than conventional. Actually they felt like rack pulls sort of?

Hack Squats were too hard today after Sumo pulls. I will have to drop these back to higher reps as an assistance exercise.

Dropped back weight on Good Mournings, going to make sure I go up in sets of 10's. Weight increases don't matter on these.

Shrugs were all over the place.