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T-shirt review for Forged Iron Training Tees, been putting off this for a while. Okay, despite everyone say that all T-shirts are made the same, it isn't. The material that Forged Iron Train uses is top notch and it feels very comfortable on the skin. This is definitely a bonus especially for those who perspire a lot like yours truly. I also prefer wearing shirts when training as it helps keep the barbell in place better when I squat low bar though this is more of a personal preference but many people I know tell me likewise. Anyway, each shirt is also hand printed so quality is guaranteed. You can get one at Forgedirontraining.com (click the link on the side of my blog) or comment on my IG: spotme_brah/blog so I can collect and place mass orders for cheaper shipping. Cheers for reading!

Deadlift + Bench @ TGN

Stiff bar with rough knurling really threw me off initially. Thankfully managed to figure out how to deal with it (sorta). Embrace the pain LOL.

Deadlift Singles
190
210
220
230
220
220
190 * 2
200
200
200
200
220

All kinds of intensity with Zeon.

Bench
140 * 1 Paused.

Russian Week 3 Day 2

Again following the number on the template for the top set.

Squat
Bar * 5 * 2
60 * 3 * 2
100 * 3 * 2
140 * 3
160 * 3
170 * 1
180 * 3 (PR)

Bench
100 * 3 * 1
120 * 3 * 1
140 * 1 * 2 (comp pause for all reps)
150 (failed)

Fatigue is setting in and trained fasted. Hopefully with bloat + creatine and food in my stomach I will be able to get back to my peak performance.

#theonlyopponentismyself
#noonecareswhatisonthebarbutmyselfandjen

Deadlift Opener

Belt up. Worked up to 220. 

220 * 1 * 3

180 * 7 (cardio sia. Also a Rep PR) 

180 * 4 

\

Barbell rows

60 * 10 * 2

Cut it short but feels good. Not bad considering my back is quite sore from the squats. Shall open with 220kg as planned. 

Russian week 3 day 1

Squat

160 * 4

170 * 4 (PR) quite shaky but managed to get the reps

170 * 2

175 * 1 (wanted to do a double but rep too shaky)

165 * 2 * 2

160 * 2 

160 * 4

Just following the weight and reps for Russian for a top set. Definitely need time to figure out now to connect the movement 

Kroc rows

Lats pull downs

Triceps pushdowns

Russian week 2 day 2

Squats. Suppose to hit 160 for 5*5 but things just didn't go well. Warmed up to 140 for 3 beltless.

160 * 1 (one super shaky rep. Knees hurt a bit)

160 * 3 

Backed off from 160, to 140. 

140 * 5

150 * 5

160 * 5 (finally one grindy set)

160 * 3

160 * 2

150 * 5 (back off again)

150 * 4 

150 * 5 (sat back more and took some strain off the knees) 

150 * 5 * 2

Think I have been breaking at my knees more than I like today. Last few sets were much better and I believed I could have gone for 160 (5*5) had I not strain the knees on my first set. Kinda stupid looking back. Anyway not many sessions left, gotta be smarter as I taper the program. 

Bench session 2

Bench

140 * 2 * 3 (comp paused)

145 * 1

Close grip pause

100/110/120 * 5 

Spoto press 

80 * 10 * 1 (with command lol)

Shit load of tricep work and hammer curl. Great session with irfan. Gonna train with him again next week. Anyway factoring the previous 2 bench sessions (impromptu), this session did went great even though the numbers are not near my peak performance, but got to learn to be realistic and love the process. 

Russian Week 2 day 1

Did bench yesterday too but just shit load of volume with 100kg and triceps push down.

Squats

155 * 5 * 3

157.5 * 5 * 1

155 * 5 * 1

Some bench work

140kg * 1 (paused) 

Triceps push down

Tons of volume 

Close grip 

60 * 25

Russian week 1 day 2

Squat 

150 * 5 * 6

Triceps pushdown 

To failure 

Cable row

20/15/12/10/10

Face pulls 

Bench session 1

Benching with belt today. Felt it help with my arch, will experiment more.

Bench 

130 * 3

135 * 2 * 2

140 * 1

145 * 1

130 * 1 with long pause

Cable rows + triceps pushdown to failure 

Russian Week 1 (2) Day 1

Starting back Russian again but going into week 2 straight. Volume is higher but with belt added shouldn't be a problem. 

150 * 4 * 6

Felt a bit tired due to the volume but okay otherwise considering the fact I deadlifted yesterday. 

Deadlift 1rm (240kg fail)

Warm up to 180kg. Took my time to lift as if in a meet.

1st lift 200kg, easy.
2nd lift 220kg, felt easy too.
3rd lift 240kg. Fail.
4th lift 240kg. Fail

Some how for my first attempt my right side is pulling slower off the ground and the bar is tilted to one side. Need to lock the right lats in. Didn't psych up for the lift as I wanted to approach the lift with little to no amp but noticed my feet shifting about in the video... Guess I am still having a mental block with this number. Attempted it again, bar is even this time but felt slow so I decided to play it safe and stop. Went for another 2 more singles of 220kg beltless and call it a day.

Russian week 6 day 2 (1RM test)

Back was tightening up as I squat today. Spent a lot of time foam rolling and stretching.

1rm: 180kg beltless.

5 weeks out. Smolov Jr belted. Let's go.