First 12 HR shift and a weekend of drinking, just had nothing in the tank so upped the volume and kicked recovery down the road as I should get a solid 8hrs sleep tonight
Week 1
Starting weight 280lbs (127KG)
week 4
bicepts- 16.1
Quad -29
Hips -50
forearm below elbow-12.6 in
Forearm above wrist-7.9 in
Neck- 17 in (not sure if im measuring wrong or something but thats what I got)
wasit-48.5
Body fat -36.2%
266lbs (120.66 KG)
back on the grind. first day back after a long trip and getting covid
very weak today. 180kg for 3 reps on DL was a lot
knee rehab is going well but the knee is very very tired after a lot of lower body work. somewhat concerned about how light i took all the squatty stuff and the knee still bothered me
Hopefully will have flat bench back up to 120kg 5×5 by the end of the month.
I'm going to have an upper body day based on bench and dips and another on overhead press and pressups with my legs raised.
Switched back to squats and more strength based training for the lower body.
Felt quite awkward moving back to a wider stance with a flat heel but the reps moved fast and I should soon be well above 200kg for a 1rm.
Fun strength work.
My extra chest work with the stretch at the bottom has been yielding some good gains, getting a classic era chest now.
No way to build significant size without years of progressive overload.