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Well done, Mick. Nice PB. Good steady progress, as ever. Did you figure that 160 might not go up based on the 157.5?

I haven't seen the article in question. What are you imagining forced reps are able to do to stimulate more protein synthesis in the working muscles than would be attainable without them? Personally, I think that muscle hypertrophy is not dependent on training a muscle to failure (or beyond)...

Build up slowly. Dips are a fairly tough exercise even with only body weight. Do half-depth reps for a few sessions. In my experience, handle spacing makes a big difference to how the movement feels. If you are using a particularly wide hand spacing, you will put more strain on your shoulders...

Mon 4/1/16 Garage session - 8:00pm General Warmup 500m C2 Row 1km X-trainer Band dislocates Nekkid bar work Snatch (kg) 40/2,2 50/2,2 60/2 x 5 @ 70% 1RM High-bar Back Squat (kg) 60/10, 80/5, 90/2, 100/2, 110/1 115/3 x 5 @ currently ~80% 1RM No belt Clean Pull (kg) 115/3 x 5 @ 110% 1RM...

Sat 2/1/16 Garage session - 5:00pm General Warmup Band dislocates Air squats Nekkid bar work Press (kg) 40/10 50/5 Jerk from Rack (kg) 50/2, 55/2, 60/2, 65/2, 70/2, 75/2 80/2 85/2 90/2 95/2 100/1,1,1,1,1 90/2 No belt Front Squat (kg) 90/2,2,2,2,2 100/2,2 105/2 110/2,2,2 120/1 125/0 -...

Re 2: Not really terrible, surely? Certainly not the most efficient shoes for deadlifting but, as a weightlifter, he practically lives in those things and he's not very likely to wear anything else when lifting.

Bear in mind that Clarence is a weightlifter and not a powerlifter so his form is a little different (plus he's effectively doing deficits as he's wearing O-lifting shoes). Solid hook grip.

21/12/15 Have squat stands, will squat.

I guess the take-home point here is that a stint at Hogwarts can have a definite carry-over to regular life.

Awesome lifting, Jester. Bit of inspiration for you (possibly)

@mick: That is very interesting. I think my heart would explode at 200bpm these days. I am aware that rate is not the whole story. Heart volume varies during activity according to oxygen demand. So, my slower rate may be partly aided by greater heart expansion during high levels of activity.

Mick, do you manage to maintain good/consistent form right to the last rep of a 15 RM set of Pendlay rows? I ask because I think there's more room for form variation in rows than for many other exercises. I think my last one or two reps are probably a bit sloppier but I only count the rep if I...

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...

12 x 1 x 250! Powerful stuff. How long did you rest between reps?

Yeah. I'm looking. Nothing local enough yet. Most are collection only for obvious reasons. eBay seems ok too as a buyer.

Tue 20/10/15 Garage session - 5:00pm Testing heart rate monitor Clean + 5 x Front Squats + Jerk (kg) 40, 50, 60, 70, 80, 90 HR @ 150 bpm Clean + F-sq (kg) 100 - double f-sq 100 - 5 x f-sq HR @ 165 bpm Clean (kg) 102.5 Deadlift (kg) 130/12 HR @ 172 bpm Notes Only time for a short session...

Thanks, Mick. It didn't take long to build once I figured out a good way to make the three sections, but finding the right combination of padding for the side sections was a bit of trial and error. Materials cost about £200: £75 for the timber, screws and matt varnish, and £125 for mats, carpet...

Mon 19/10/15 Garage Session, 8pm General Warmup Band dislocates Air squats Nekkid bar work Snatch (kg) 40/2,2 50/2 55/2 60/2 65/2 70/2,2,2,2,2 - straps for last two sets 72/2 - straps for all remaining sets 73/2 75/1 77/1 78/X,1 80/X,X 80.5/1 82/X,X 75/1,1 For 80 & 82 snatches, caught the bar...

Cheers Jester. It's early days for me. I've had to pull off a mat/concrete combo on many occasions but as I lift in O-shoes that kinda cancels things out. :)

No squat stands