Anyone interested in a group fitness challenge?

[Vutulaki]

Good posts all, keep them coming.

Rest day today, I dont do any active recovery or bullshit besides trying to rest, sleep and eat as much protein as I can. I cant say my approach works or not its just what I do

Im due for a deload in about two weeks will post more details once Im there dont actually have a plan which is the story of my life.

[Vutulaki]

Did Squats today. My back has been hurting since Romanian Deadlifts last week.
Warmup barx10
60kgx5
100x5
135 x5
115 3x10

Felt ok after the 60x5

Squats 1x5@135kg, 3x10@115kg
OHPress1x5@40kg3x10@35kg
Leg Press 3x12@165kg
Lateral Raises 3x12@5kg
Front Raises 3x12@5kg

Only speaking for myself but id swap the front raises for the rear raises even if youre already doing them on back day or whatever, between benching and OHP I think we get enough front delt work in

[Som-Pong]

What's a rear raise?
On my way to the gym now.
Pull-ups 3x
Tricep Dips 3x
Preacher Curls 3x
Skull Crushers 3x
Dumbbell Curls 3x
Tricep Pushdowns 3x

[Vutulaki]

I meant rear delt work, pick your poison

[Som-Pong]

Gotcha. I enjoy Face pulls.
Loving Skull crushers, today was my second time doing them.

[Luigi]

Did Squats today. My back has been hurting since Romanian Deadlifts last week.
Warmup barx10
60kgx5
100x5
135 x5
115 3x10

Felt ok after the 60x5

Squats 1x5@135kg, 3x10@115kg
OHPress1x5@40kg3x10@35kg
Leg Press 3x12@165kg
Lateral Raises 3x12@5kg
Front Raises 3x12@5kg

You jump from 100kg all the way to 135kg? I find with squats my mind will block me from hitting proper depth unless I increase the weight really gradually. Its pretty annoying.

[Vutulaki]

I warm up like this

5/3/1

5 reps at low moderate say 50 percent of 1RM then 3 at around 70 percent then singles all the way up to my working set then go near or past failure depending on the lift EG all the way to partials for OHP but just short for squats

[Som-Pong]

Did Squats today. My back has been hurting since Romanian Deadlifts last week.
Warmup barx10
60kgx5
100x5
135 x5
115 3x10

Felt ok after the 60x5

Squats 1x5@135kg, 3x10@115kg
OHPress1x5@40kg3x10@35kg
Leg Press 3x12@165kg
Lateral Raises 3x12@5kg
Front Raises 3x12@5kg

You jump from 100kg all the way to 135kg? I find with squats my mind will block me from hitting proper depth unless I increase the weight really gradually. Its pretty annoying.

Yeah. Used to go with increments of 10 kg but it takes too long and fatigue sets in.

[Tactless1]

Does this involve gathering in a circle...and entertaining each other with their hands??!!!

[Luigi]

Smolov Day 11 complete. The night after my last day I was tossing and turning and barely slept, but that meant that yesterday I passed tfo at 10pm so actually got a really good sleep. That was one advantage I had, and on top of that I ate a ton of food. The one thing I kinda fucked up about today is that I didnt actually do the workout until late at night when I should have done it like 3 hours earlier. The reason for this is that today some Malaysian girl tried scamming me(realistically she is probably just Indian pretending to be Malaysian). If you want to see their laughable scam site check out https://gothrrpro.com/ - looks like it was made by guys who learned a month of coding then gave up trying to improve. I also have to learn to not look at my phone during workouts because 2 sets in my girl calls complaining about some dumb shit lol But anyways, I finally got to doing the session and I crushed it. The only real problem I encountered was that the bicep pain came back hard. Its still burning. Hopefully its mostly healed by tomorrow, as its the final day of Smolov. I think I am actually going to win, because not only can I sleep all day, after that its Thanksgiving dinner so I can load up on carbs and protein then blast thru the session.

Som: My jumps are between 12-18 kg and it does take long AF. Fatigue isnt really an issue for me but too many sets might be contributing to my tendonitis.