Anyone interested in a group fitness challenge?

[Luigi]

Had a good squat session last night and did some curls too. I ended up squatting 8 sets of 5-6 reps at various weights above 295 lbs. My knees are a bit sore but not as sore as I thought they would be after that volume. Sitting in a chair was not fun today as my entire posterior chain is on fire lol Its kinda funny how my squat program is so basic, like caveman level simple, and it just keeps working.

How many times per week are you hitting each body part or major lift? post your split I cant remember seeing it before

Cheers

Squats once per week, the day will often shift as I have to deal with various BS. Bench once every 5 or 6 days, typically I would do every 4 days but I am trying to heal my bicep tendon, and curls I try to do 2 days after the bench day, solely for for purpose of strengthening the tendon so it can handle more punishment on the bench. I will call it the minimalist powerlifting split.

[Vutulaki]

It sounds like we could all do with more frequency around here but personally I dont know how to make 2 x per major lift or body part work with 4 days of training and recover properly plus I cant be fucked thinking it through

Im thinking of running smolov for bench once summer is over, that should be interesting lol

[Som-Pong]

Yeah. I'd love to do OH Press and Bench twice a week but I've got other shit to do.

[Vutulaki]

Yeah. I'd love to do OH Press and Bench twice a week but I've got other shit to do.

You posted a program a while back that would allow you to do both twice a week but on alternate weeks, the name escapes me right now but go back a few pages and youll find it.

Had a rest day today, going to support lil vutus MMA team at a BJJ comp in the morning then will do deadlift + back. I love this day once I have finished DLs, DLs ruin my life but love getting a back pump and finishing wih biceps, absolutely love it.

DL
Assisted Chins (thinking of parking my DLs at 220KG ffor reps and prioritising chins so I dont have to do them assisted to get volume in)
BO rows
Those cable straight arm lat pull though things I dont know the namee of
chest supported rows
Lat pull downs (the last 2 sets I do with a supernated grip making them a pulldown/bi curl hybrid movement)
2 bicep movements 2 sets each to failure
The best cigerette youll ever have on the drive home

[Som-Pong]

Lat prayers I reckon.
My back day now is
Lat Pulldowns
Deadlifts
Rows
Lat prayers
Dumbbell rows

[Vutulaki]

Anastasios and Som and you got mail

[Luigi]

Legit failed a bench session the other day. I had plans out of town so I had to wake up somewhat early and work out in the afternoon instead of at night, it was a time crunch and I had to finish the work out shower then run out the door. I think this difference threw me off a bit and is partially to blame but I also think my recovery has been a bit shittier than usual lately. Particularly I think I need to take some action to help the bicep tendom heal properly. Lifting less frequently and doing concentration curls doesnt seem to be enough. I would be going on walks to help with recovery but its -10 to -15 degrees outside most days and I have had a cold for like 2 weeks now.

[Vutulaki]

Humans shouldnt live in such cold places, its bad for the soul.

Sleep and food man, in fact imma have a ciggerettte and retire for the day now still hot AF inside my place arrrrrrrrrrgh

[Anastasios]

23 jan
wide grip pullups 3x12

seated ezbar overhead tri extension 50kg x 18 drop 40kg x 8 drop 30kg x 8

26 jan
bench press 140kg x 6
pendlay rows 100kg 3x12

29 jan
starfish x 18, +4kg x 18, +6kg x 18
deadlifts 170kg x 10

31 jan
wide grip pullups x 12,14,16
seated ezbar tri extensions 50kg x 20 drop 40kg x 10 drop 30kg x 10
concentration curls 16kg x 12,12

pains are going away and fatigue diminishing, still have some tightness in the glute medius but not that sting injury pain anymore. left lower back still twitching a bit. BPC and TB arrived today, we will see if they're any good in 4 weeks.

[Anastasios]

Lat prayers I reckon.
My back day now is
Lat Pulldowns
Deadlifts
Rows
Lat prayers
Dumbbell rows

Try just deadlifts, pulldowns and rows.