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94 Days of No Deadlift - Back with a BOOM

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  It's been 94 days since I last deadlifted, combo of my quad tear, then shoulder injury and then for the last 10days I've been ill with a heavy flu. Still not feeling great but my gym itch was proper getting me, so I decided it was time to go in for a sesh. I kept the reps low as I'm still coughing up loads of shit, so decided to take a weight over volume approach, with extended rest periods also. Got to admit was soooo please. Good strength throughout. Started all my first lift with overhang grip and fat gripz. Kept the fat gropz on up to 160kg before I took them off. Here is my last set. Not too heavy with 210kg. But seeming it's been over 3 months, I was extremely pleased, as this would be a decent lift on a good day. Feeling like all my accessory work, which ticked me over during my recovery, has worked. Could have gone probs another 20kg-30kg heavier. But no need to push too hard too fast.
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Leg day - Masters of the Pump 31st Jan 2024

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 First time back training legs, since I picked up a small quad tear on 23rd Decemebr. So after roughly 6 weeks of rest, I testing my leg with a workout of leg extensions and leg curl. My final set for leg extensions being on 215lb. Leg held out well, although it started to hurt on leg curl due to the pressure of the machine on my knee. So I ended after two sets of leg curl. But overall very happy, and at least I can now build up my confidence for squat! Hopefully within the month, I'll be back under the bar
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I'd Make that Deal

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 Ps. #EverydayShouldBeLegDay 
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 Today's bench press, I have decided to always try to do at leastsome incline everytime I bench now. Ideally making it the focus at the beginning. It's always been the weakest aspect of my bench, and for development its also key.  So I opened up with incline press on my cambered swiss bar. I prefer the feel of this in incline in comparison to the straight bar, maximum depth with more shoulder involvement (something I'm focusing on now) but with also less pressure on the shoulder joints. Managed  5 sets of 4reps on 100kg 220lb 1 set of 3 reps 100kg 220lb Then as the bar was already in position I decided to use the Swiss bar for some decline. A personal fave of mine. I used the decline as an opportunity to do some back off work 60kg 135lb x 26reps Great feeling from this. With me wanting just a wee bit more, and a good ol stretch also, I finished off with two sets on cable crossovers.
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Achieving Failure with 110kg swiss bar overhead press

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  Using my brand new swiss cambered bar, never having used such a piece of kit before, i go to failure to test my strength. Managing 100kg 220lb for a new pb. I attempted 110kg and moved it a wee bit, but no cigar! Goalzzzz Hardest bit was the balance, stalling any momentum and making it a movement of multiple eccentric pause presses lol
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Sam Sulek - Cutting Carbs and Cutting up

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  Sam Sulek explains what Cutting carbohydrates down in diets, does over the first few days.
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After hitting the gym, the hobbits decide they no longer need Aragorn or Boromir to get to Mordor.

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