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That sucks. im sure you'll bounce back quickly. It sounds like one of those random tweaks you dont know even happened and the symptoms randomly appear down the line. Im dealing with a hip thing which i dont know when it happened but i've tried to stick to recovery squats (empty bar up to 40kg) just to keep the movement fresh and allow healing to happen. Have laid off my daily bike cardio as well limiting it to 20mins. Been taking ibuprofen to get the inflammation down and im hoping to slowly ramp up as i heal. But keep training just do things which dont make it worse.

First back day was a disaster in the sense that i could barely do a single bodyweight chinup! turns out there is a reason i usually do them on ohp day, b/c it fatigues some of the same muscles that make it hard to do chinups on a separate workout following the ohp workout.

However, in other aspects it was a success because i got to spend some quality time with the T-bar setup. Did a few sets of T deadlifts (which seem to suit me quite well.. my form is clean and it feels good). And i didn't really do T-bar rows but i feel like that would be something i'd benefit from as well. Today i've got some doms in the the upper back area. Which is a good sign. Guess a compromise from here on would be to do chinups on ohp days but do T-bar work on back day.. and i can throw in some other back work like cable pulls. Still working it out as i go.

Worked up to 3 plates on the tbar for 8 reps, (that's 3x20kg not 140kg lol) .. that was quite challenging but i got it done.

Add a rubiks cube solve into the mix?

Wed] (26/7/2020)
Daily Activity:   
Daily Training:
BW:

OHP 5x53.5, 5x53, 4x52.5
Chinup 3x5kg, 5x3x2.5kg (87.5kg bw)
DBOHP 3x12x20kg

Notes:
Assitance to bench day done. This is the last day i combine 'lats' and shoulders. I think the old time bodybuilders were right about separating these things out. Im so over full body nonsense now. But the trouble is if i add an extra back day, then im already going 10 days between bench, 10 days between ohp, 10 days between squat. So now what, 14 days between? stupid.

i definitely need an exclusive back day. Here is why, i have dated girls with more (upper) back development, i have no muscle on my back except my erectors. i always do chinups etc right at the end after doing ohp which means im too fatigued to actually do a great job with back exercises at that point. There are lots of exercises i just dont have time for if im doing full body workouts (im talking about lat pulldowns, cable rows, rack pulls etc). so if i have a separate day to dedidate to back i'll not only enjoy it from having something different but also actually give my back exercises a honest chance to be effective. opportunstic cost may be squats, they're going right to hte bottom of my priority list.

Hey mate. What's your thinking behind 10x10@100?

hey coges, good training lately! 10x10x100 feels like a good end goal, i dont think my body type can handle more weight than 100kg so it's an upper limit on weight .. but i'm also more interested in reps so 10 seems like a good upper limit on reps.  10 sets is just for symmetry to complete the 10x100 haha. If i get 10 sets i'lll probably have close to my maximum amount of hypertropy which is the primary goal of benching in the first place.

Fri] (21/7/2020)
Daily Activity:   
Daily Training:
BW:

BP 6x8x70(PR)
IDBBP 12x22.5, 12x22.5, 8x25, 9x22.5
Curl 2x12x35

Notes:
Finally a legit honest to goodness, lifetime bench PR, no failed reps. That last rep was a max effort, i had to yell to get it up, sorry to the ppl around me but it had to be done! Next time i'll go for sets of 9 reps. Cycle goal is 5 sets of 10, then i can add weight.

Sun (16/7/2020)
Daily Activity:   
Daily Training:
BW:

OHP 5x52.5, 4x5x51, 5x51
Chinup 5x5xBW
DBOHP 12x17.5, 12x20, 12x17.5

Notes:
assistance to bench day, done

It's beautiful, congrats bro.