Squats; 10 - 100kg, 1 - 140kg, 1 - 160kg, 1 - 170kg, 1 - 180kg. Deads; 3 - 140kg, 3 - 180kg, 3 - 210kg (warm ups); 1 - 230kg, 1 - 250kg, 3 - [email protected], 3 - [email protected] REP PR, 3 - [email protected], 3 - [email protected] That triple roughly calculates to a 300kg 1RM, especially if I peaked for it. Can't wait.

Front squats; 10 - 60kg, 1 - 80kg, 1 - 100kg, 1 - 110kg. Deads; 3 - 140kg, 3 - 180kg, 3 - 210kg (warm ups); 1 - 230kg, 4 - [email protected], 4 - [email protected], 4 - [email protected] Form between reps went to crap on that second 245 set.

Front squats; 5 - 60kg, 1 - 80kg, 3 - 100kg. Deads; 3 - 140kg, 3 - 180kg, 3 - 210kg (warm ups); 1 - 230kg, 12 - 250kg (max-stim).

Friday; Squats; 5 - 60kg, 5 - 100kg, 1 - 140kg, 1 - 160kg, 1 - 180kg, 1 - 190kg. Floor-pause deads; 3 - 140kg, 3 - 180kg, 3 - 210kg (warm ups); 3,3,3,3 - 230kg. RDL; 8,8 - 180kg.

45-60seconds? Not a direct max-stim protocol (m-time being longer), but not exactly rest-pause either. I find it's a terrific way to get in volume at a heavier load without the fatigue follow-up.

Squats; 5 - 60kg, 5 - 100kg, 1 - 140kg, 1 - 150kg, 1 - 160kg, 1 - 170kg, 1 - 180kg. 3 - 160kg. Keeping the increments more legit, think that reduced volume was costing me. Deads; 3 - 140kg, 3 - 180kg, 3 - 210kg (warm ups); 1 - 230kg, 1 - 250kg, 1 - 270kg, 1 - 280kg, 1 - 290kg PR, 1 - 300kg PR !!! 3 - [email protected], 3 - [email protected], 3 - [email protected] Was feeling 'ok' at 250, 27o went up like a dream. 280 was fast for 280kg and after that I just decided that I'd make 300kg. It was a grinder, no doubt about it and I made the mistake of issuing a war cry when I got it (lost my air and tightness, rib is a tiny bit sore now) but hot damn ... fuc|<ing excited and now I have the dilemma of figuring out how to get more weight on the bar as there's no more room (need thinner plates obv.).

Yesterday; Front squats; 5 - 60kg, 1 - 80kg, 1 - 90kg, 1 - 100kg, 1 - 110kg, 1 - 120kg PR. 3 - 100kg. Deads; 3 - 140kg, 3 - 180kg, 3 - 210kg (warm ups); 1 - 230kg, 4 - [email protected], 4 - [email protected], 3 - [email protected] Chins; max-stim; 20 - BW.

Congratulations, Sir! 300kg milestone reached. Very nice indeed. That "war cry" injury will be unlikely to hold you back for long so what are you going to set your sights on next? A 200kg squat? That is eminently doable and I would suggest a 250 squat would be a good challenge to have in mind as you continue to progress your deadlift towards 318 (700lb).

Cheers, fellas . @Lol - injury is just the same rib that cracked, it gets tender if I sleep on it too much or don't brace strongly enough for a heavy pull. 250kg squat is a LONG way off. It's much more reliant on a happy left knee and honestly, it's hard to get motivated for LBBS. I need to get some thinner plates at some stage but $$'s and the wife will have a say in that no doubt

Front squats; 5 - 60kg, 1 - 80kg, 1 - 90kg, 1 - 100kg, 1 - 110kg. 3 - 100kg. Deads; 3 - 140kg, 3 - 180kg, 3 - 210kg (warm ups); 1 - 230kg, 12 - 250kg, max-stim

Friday; Squats; 5 - 60kg, 5 - 100kg, 1 - 140kg, 1 - 150kg, 1 - 160kg, 1 - 170kg, 1 - 180kg. 3 - 165kg PR. FPDL; 3 - 140kg, 3 - 180kg, 3 - 210kg (warm ups); 3,3,3,3 - 235kg. RDL; 6,6 - 200kg.

Squats; 5 - 60kg, 5 - 100kg, 1 - 140kg, 1 - 150kg, 1 - 160kg, 1 - 170kg, 1 - 180kg. 3 - 160kg. Deads; 3 - 140kg, 3 - 180kg, 3 - 210kg (warm ups); 1 - 230kg, 1 - 250kg, 1 - 260kg, 2 - [email protected], 3 - [email protected], 4 - [email protected], 3 - [email protected] Chins; max-stim; 20 - BW. Belt position was a bit out for deads, and I didn't leave enough space between the two exercises. I will probably move front squats to Mondays (being heavy deads day) and just need to remember to keep a good few hours between them if possible for this day in particular.

Front squats; 5 - 60kg, 1 - 80kg, 1 - 100kg, 1 - 110kg, 1 - 120kg. 3 - 100kg. The 120kg felt a lot faster and better form than last week. FPDL; 3 - 140kg, 3 - 180kg, 3 - 210kg (warm ups); 1 - 230kg, 3 - [email protected], 3 - [email protected], 3 - [email protected], 3 - [email protected] Chins; max-stim; BW - 15.

Yesterday; Squats; 5 - 60kg, 5 - 100kg, 1 - 140kg, 1 - 150kg, 1 - 160kg, 1 - 170kg, 1 - 180kg. 3 - 160kg.

Front squats; 5 - 60kg, 1 - 80kg, 1 - 100kg, 1 - 110kg, 1 - 120kg. 3 - 100kg. Deads; 3 - 140kg, 3 - 180kg, 3 - 210kg (warm ups); 1 - 230kg, 1 - 250kg, 12 - 260kg, max-stim Volume PR

Friday; Squats; 5 - 60kg, 5 - 100kg, 1 - 140kg, 1 - 160kg, 1 - 180kg, 200kg FAIL. Felt good at 160kg but something just isn't working for me form-wise. FPDL; 3 - 140kg, 3 - 180kg, 3 - 210kg (warm ups); 4,4,4 - 230kg. RDL; 8 - 180kg.