Squat 110 x5 140 x3 160 x2 180 x1 190 x1 Back/lat cramping in the hole was border line unbearable. Going to have to high bar it from here for a while HB 140 x5x2 High bar is painless so ill just do that Clos(er) grip bench 100 x5 120 x3 140 x1 150 x1 130 x3x3 Good mornings 80 x10x3 Havent dont GMs in forever so super light woth these for now

Day 6 So high bar squat doesnt aggravate whatever is going on in my back, so will stick with that for a while. Also helps keep elbow aids at bay HB Squat 150 x2 170 x1 180 x1 190 x1 195 x1 - only 5 kg off my HB PR. Hoping to get HB up to 220+ by the end of lockdown 150 x3x2 Bench 100 x5 120 x3 140 x1 150 x1 155 x1 140 x5

OHP is a safe(r) alternative. I know Burley Hawk does a lot of clean and press as well. If you have recovery to factor them in etc.

Day 7 HB Squats felt good today 150 x2 170 x1 190 x1 200 x1 202.5 x1 (pr) 160 x3x3 OHP 70 x1 80 x1 90 x1 70 x6x3 Rows 90 x10x3

Enjoying the high bar gains right now. Also messed about with some DE deaflifts, although band setup wasnt great Squats 140 x3 160 x1 180 x1 190 x1 200 x1 205 x1 (pr) 175 x3x2 Bench 140 x3 150 x1 160 x1 165 x1 140 x3x3 Deadlift +bands 160 x2x10

Day 9 Squats Didnt feel as good as Wednesday, but still happy that on a bad day 200kgs is pretty comfy with High bar. Be interesting to see if all this high bat work carries over to low bar when I go back to it, but right now HB just feels a bit easier on my body with the high frequency 150 x3 170 x1 190 x1 200 x1 202.5 x1 150 x5x3 Bench 110 x5 130 x2 150 x1 160 x1 162.5 x1 150 x2x3 Then played around with some banded rows and tricep work

Good news is 200 HB is almost a daily minimum, even though todays was a bit of a grind 150 x3 170 x1 190 x1 200 x1 160 x3x3 110 x5x2 (paused) Bench 110 x5 130 x3 150 x1 160 x1 165 x1 120 x3x3 Good mornings 70 x15x2 Banded triceps, 4x25 Banded face pulls 4x25

200 looked like @8-8.5. How does the Kia go? We’re not too far off having to upgrade one of our Toyota’s (age, size etc.)

Definitely a 9 - 9.5 Yeah its ok, i have a kia rio, and the family car is a hyundai tuscon. Would recomend both of them. Although the rio is quite small, so not ideal for family days out etc...

Another HB pr and some deadlifts that didnt totally suck HB Squats 150 x3 170 x1 190 x1 200 x1 @8 207.5 x1 @9-9.5 (PR) 165 x3x3 @5-6 Bench 110 x3 130 x2 150 x1 @6.5 160 x1 @8 165 x1 @9 (TnG becuase I bitched out with no spotters or safeties) Deadlift Played with a narrower stance, and felt surprisingly good. Felt like I had a bit more leg drive off the floor 230 x1 250 x1 @7 - surprised that this actually felt quite good considering the lack of deadlifting lately. 210 x1x3 @5

So gyms to re open April 12th apparently So my new goal is to high bar squat 500lb (227.5kg) before then. Going to continue with the bulgarian training until the end of lockdown

HB Squats 150 x3 170 x1 190 x1 200 x1 205 x1 150 x3x2 Going to start slowly re introducing low bar now too LB Squat 150 x3 Bench 110 x5 130 x3 150 x1 160 x1 165 x1 167.5 x1 (TnG because im a pussy) 110 x3x9 (3 close grip, 3 medium grip, 3 wide grip) DB Lateral Raises 10 x15x3 BOR 90 x12x3

Good news was the daily max of 210 moved very nicely. Bad news is it was low bar and the return of this weird lat/back cramping tight pain It seems to be load effected, so its as the weight gets heavier it kicks in Will go back to high bar and add in some low bar on the back offs at lower intensities Squat 150 x3 170 x1 190 x1 210 x1 @7.5 150 x3 (paused) OHP 70 x1 80 x1 90 x1 70 x6x3 BOR 70 x15x4