i want to cast a biggef stronger shadow.

Cheers Danny feeling it today though and now have a cold :/

Bench assist today, but have a cold,
60x10/100x10/140x5/160x2/180x1/190x1/180x1/160x5/140x10/100x10/60x20

Ohp 60x8/80x1/100x1/110x1

Left it at that and slept for 2hrs.

Squats and deads are on maintainance and ive fail another200 bench attempt, think its time for a shoet break.

Short break...yes!

and long long quality song sir

So Monday
Bench 140x10 4sets
Incline press 100kg x10 4sets
Usual tricep work

Tuesday deadlift 4x3@220 1x220x5
Rdl 4x5 @140
Power row 3x5@150 1x10@150

Thursday same as Monday,

Friday box squats 5x5@180 really nice relief for the knees and hips
Sumo squat 5x5 @ 140
Good morning 4x8@80kg.

Monday bench, so embarking on the brad gillingham bench program.
Warm up to 1x 180kg then back down too 160 3x5
Floor pin dead press 5x3@145kg
Dumbell press 3x8@52.5kg each
3x10 skull crushers not sure about these,plays havoc with elbows,
Wide tricep extentions ss with YTWL ss bicep curl 15 reps on every exercise .

Deadlift ,
2x230
2x230
2x230
1x230 trying out form cues
1x230 same agin.

Power row 3x5 @ 150
Safety bar deadlift stance box squat light 5x5 125kg
Loaded pin swings ??? Lol (Improvised kettle bell swings)
3x15 30kg

this session tells me 260 is nowhere near your ceiling pal

Thanks Danny Yet i still seem to screw it up lol,

When you gonna toss around /press/carry some kegs.

https://youtu.be/coWjQehk6f4

That was kinda hypnotic Billy lol, I'd love to do strongman but there is no kit at our gym for that and the ones that do are to far away expensive too,

Box squats,
About above parallel without being perallel,
200kg 4x5
Sumo deads not sure how many reps did 150kg for around 1hr working on technique,positioning and stuff,
Saw a video with Dan green talking about doin sumo deads of blocks,so I'm looking forward to giving this a whirl , but for now I'm of to butlins for a week with the family.

Beer distributors over here do not like to sell empty kegs and if they are nice enough to sell you one it may cost you 30 dollars. I remember once before you saying that about your gym. Would the owner let you press a keg in his gym? Any cool spots outside that you can store one? They make great seats if upside down.i just have a feeling that keg is a great stress released.

I have 2 or 3 in my shed but they are empty I should fill um up just one of those jobs I haven't gotten aroun too, I was lucky I had relatives that ran a pub so they gave me a few,

Cracking work going on in here mate.