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Thursday 15th November
PR Day

Squat 150kg 1x5
Bench 120kg 1x2
Deadlift 185kg 1x1
Chins 10kg 3x5
Hanging Leg Raise 3x10
Calve Raise 390lbs 3x5

Gday Jeff, thanks for stopping by. Squats are still moving. Bench was the same as last week 1x2. Deadlift is still moving. Yeah jeff I have got the 2nd edition of SS BBT. I just havent had time to read it yet. With the bench my groove is much better on the last warm up. Its my arms that dont seem to be staying alligned. I will do some reading and sort out the bench.

Marv.

OK Marv. I normally only hear the phrase "I need to lower the weight to work on form," from guys who basically have no form base to begin with to work on. Heavy weight and questionable form is usually a recipe for disaster, but it sounds like you've got a good base and just need a little tune-up.

Moving some heavy iron bro. Impressive stuff!

Cheers,
Jeff

Thanks Jeff,

I have really dedicated myself to this program and it is paying off.
I struggled with the 147.5kg Squat for a few weeks b4 making 1x5. So I was very happy today to make 150kg 1x5 first go. I think a little fine tuning of technique and my job not quite as physically demanding this week helped alot. I hope to get things worked out on the bench this week. All the best with your new house mate.

Marv.

Sunday 18th November
Volume day
Squat 140kg 1x5,1x3,1x2
Bench 115kg 3x2
Rows 107.5kg 3x5
Grip Work

I was unable to make 3x5 on Squats today. I think it was largely due to the heat, making it very hard to Squat for sets. It was so hot in the gym I felt too flexible and was worried about going too deep while squating. I found the problem with my bench. I was shrugging up into the trapps, while pulling the shoulder blades back. Also Due to a broken elbow years ago my left arm dosent quite lock out. Bench press is now sorted out.

Marv.

Tuesday 20th november.
Recovery Day.

Squat 115kg 2x5

Only did squats today my elbow is playing up. I tweaked it doing bombs the other week and I could feel it again while doing Rows on sunday.

Marv.

Thursday 22nd November
PR day.

Squat 152.5kg 1x2
Bench 120kg 1x2
Deadlift 187.5kg Only made it a few inches off the floor.

My elbow is still a problem. I took it pretty easy today on all the lifts.
I didnt do any accessary stuff because of my arm.

Marv.

Fuck your hittin some nice numbers Marv! awesome keep at it mate

Thanks hopper.
Cant wait till the arms 100%. So I can go at it again. Its getting hot here in oz, hey mate.

Sunday 25th November
Volume Day

Squat 140kg 2x5,1x4
Bench 115kg 3x3
Chins bw 2x10 1x6
Grip Work 75kg 3x5

Squats are still moving. Bench is moving again even with my elbow not 100%. Improvements in technique probly helped there. No Rows today. My arm is still not ready, so I did some BW chins today.

Tuesday 27th November
Recovery Day

Squat 117.5kg 2x5
Press 60kg 3x2

Press was down a rep each set from last week. Could be due to lack of sleep and very hot weather today. Anyways I will be back at it Thursday.

Marv.