I watched the squat vid and all I can say is wow! I kept thinking you were gonna stall but you just kept hammering out the reps. Nice work. Actually, very very good work. Keep it up man!

Gday IronWorker.

Thanks for the encouragement bro.

Thursday 3rd dec
Dynamic Day.

Squat 77.5kg 10x2
Bench 60kg 10x3
Deadlift 95kg 15x1
Chins 27.5kg 3x5
HangLegRaise 3x10
Calve Raise 425lbs 3x5

I still havent had a good night sleep since new years eve. I did a 10hr shift b4 training and it was another hot day in the gym. I was buggered but I gave it all I had. Some DeadLift reps were done with 60sec between reps. I missed the last 2 recovery sessions due to public holidays. Anyways its back to buisness now. I hope the dynamic work will keep things moving. I will definetly need to get some .5kg plates. I will put some more vids up over the coming weeks. Thanks Fellas.

MaRvO.

Yeah man keep the vids comin.I would encourage others to up some vids too.Its nice to be able to put a face to name :)

I got a new Cam so ill be gettin more up too!

Hey Hops,
Cool the vids make a journal much more interesting.

Im getting doms in the hammies from this dynamic work. Hope it clears up for 2morros volume day. I had a contrast shower, stretched, had a spa and have been massaging the area.

MaRvO.

Good thinking man, I love contrast showers, feel so energetic after one.Are you gonna push weight increases on this dynamic stuff or are you gonna hold the weight static and just try to get faster with it.Either way keep it up mate.:)

Today was my first contrast shower. I loved it. Yeah at the moment I will just try to become more explosive. In PP it says maybe 4-5 weeks. I will see how it goes. I really feel the doms in the hammies after these dynamic days. I will start stretching after these sessions. I usually do some mobility work and stretching on off days.
I do dynamic stretching b4 I work out.

Sunday 6th jan 08
Volume Day

Squat 150kg 3x3,2x2
Bench 112.5kg1x3,1x2
Bench 100kg 2x5
Chins 30kg 2x4,1x3
Chins bw 1x9
Grip Work 90kg3x5

Today was an absolute sauna in the gym. My hammies were still a little tender. I felt really good on the squats today, even though I didnt make 5x3. B4 starting dynamic work 2 weeks ago my best squat was 152.5kg 1x3. So I am still very happy. I had no gas after squating and was not able to reach my goal of 4x4 on the bench. So I stripped the bar back to 100kg and pushed 2 sets of 5 to get some volume. I am still doing chins instead of Rows, so my arm makes a full recovery.

Peace MaRvO.

Tuesday 7th jan
Recovery Day

Squats 117.5kg 2x4
Dynamic Press 32.5kg 10x3

My first pressing session in 2 weeks. I will add a little weight to press next week my arm feels like I was slaming into lockout too hard.

MaRvO.