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spoilers: when they were running thru the last season recap, i couldn't help but notice how weak that season really was. the other serial killer villians were boring, there was no suspense or mystery it was just a bad season except for the ending which was different. And from the first minute of this season you can tell it will be completely different. I found it more unsettling than enjoyable, engrossing for sure. I miss the old dexter story line of dexter almost gets caught but then he somehow manages to finnese his way to freedom at the last second. But now with deb knowing everything as dexter goes thru the motions at the crime scenes, you lose that sense of secrecy and escaping in plain sight. Still. I'll def be watching it!

I saved homeland ep1 for tonight, will tell you how I find it tomorrow 

cheers seifullaah73



dinner which is my 2nd meal of the day. Today it is rice w/ snow peas, potato & caulliflower and chicken, banana protein shake in lowfat milk. 

This is pretty much how I eat most days, so i'm not starving myself, I just avoid the junk and let the caloric deficit do its work. Maybe when i'm closer to 10% i might have to eat like a bodybuilder w/ steamed veges and chicken breasts, but so far I haven't needed to thankfully. I owe most of my success to getting my breakfast right 100% and sticking to it day in day out without fail.

There are 251 members awaiting approval.


uh.. 251 'signups' today.. all spam/bots but god damn.

damn that sucks. are you going to add some kind of humanness test to defeat the bots?

Training
BP 5x50, 2x60, 3x70, 1x77.5 (warmups only)

Well. When my last warmup felt like a max attempt, I knew there was no way I was getting 6x80.5 today, so I called the workout off and will try again tomorrow. I was hoping I would have a better bench workout by having it on a seperate day, but I wasn't counting on being so weak and destroyed for upper body work after monday's hardcore lowerbody training but apparently it's just so. This sucks. Have to go back to the drawing board and make a new program now

But for what it's worth, not doing upper work yesterday made recovery for lower body quite good. Hams are a bit sore but that's normal and otherwise my lower body feels fine today.

Well laid plans of mice and men..... don't survive the first battle, is that how the saying goes?

Simplest answer is find a way to get 2x1.25kg plates, then you can probably get unstuck and keep progressing for a while longer. You would find those plates useful for squats and other lifts too. But if that isn't an option you can still make progress it just won't be as straight forward as adding 2.5kg to the bar every time you bench.

So aim to get ~25 reps each time with a weight that's about 80% of your max (if you don't know your max estimate it using the 1RM calculator). Then next time, try to get 6 reps of 65kg say, and once you've got 8, you can add weight again. That would be one way. There are many other different programs you can try. Ladders might be a good fit, once you get 3 ladders, up the weight and repeat.

So how many reps are you getting now in the three sets?

The high bar experiment comes to an end

I was seduced by the arguments by Pendlay et al that HBBS is superior and better for athletes. I still find the arguments convincing and believe them to be correct. But i've tried HBBS out for a few months now and it's not worked out as well as I hoped. I still hold that an upright squat is a better squat, and if my backsquat were very upright I would be happy, but it's not going to happen with either back squat variant. My HBBS is more upright it's true but it has several drawbacks which I describe below. I also believe that HBBS in general is more upright and closer to the FS. And for some people their HBBS would be a great lift to use to drive up their FS. They should definitely use HBBS heavily. I'm not one of them. I also don't believe the other camp in thinking that LBBS carries over to FS either. So far i'm with Glen. But then trying it out, it just didn't work out for me.

HBBS and FS together beat up my knees, HBBS is harder to get right and more risky and the real kicker, it's not much stronger than my FS. So I never experienced the holy grail of doing 1 squat (HBBS) and seeing my FS go up with it. PC dominant squat wont help my FS go up, I know that and don't expect it to. Only my FS will help my FS go up so the idea of carry-over loses it's appeal in practice for me. And since the HBBS gives me no benefit but has drawbacks (knee beatup) then it's a no-brainer to pick LBBS which does provide benefits which FS does not.

I wish I could do a pretty HBBS that is upright, deep, heavy and carries over to FS. The reality is my HBBS sucks, it's lower than my FS, it is dangerous when form breaks down (i will invariably snap some shit up when the loads are much heavier and form deteroriates due to fatigue or what have you). I already had a scare from last friday when my last set of HBBS which were light but done while fatigued tweaked my back bringing back sciatica symptoms. No thank you.

I don't like keeping my hips in because it makes it harder to set a flat back which will come back and bite me at some point if I keep up with HBBS.

To sum it up HBBS doesn't give me anything that FS does not, but it gives me far less (except the back bruise!). So it's settled. I went back to PC dominant backsquats and it's time to rebuild PC strength and get back to squatting over 120kg for reps asap. I do a nicer, safer PC dominant squat and it's better on my knees since sitting back is much gentler on them. FWIW my hamstrings were shaking badly just using 97.5kg which should be a light warmup for me. I have regressed but it's ok, newbie gains for the reaping.

FS is still my main squat and I will be driving it up towards the lofty goal of 1.75*BW. Anyway things are lot simpler now, HBBS was no panacea for me i'm sad to say. i'm done experimenting, just going to stick to the familiar basics which have served me well so far: FS and using the PC dom squat as assistance. The End.