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03/03/16 Did Dips 3 x 5 with better depth, but then when doing rear delt flyes my left shoulder started hurting. Backed off the weight and it felt fine, also did some pulldowns at 70, whatever that means.

Ross isn't exactly anti-liss, he just thinks intervals are more important. Essentially both he and Joel agree that you need both. When Ross was writing years back, LISS was the dominant form of conditioning for boxers, so he argued strongly that they should do more intervals. Now intervals are...

28/02/16 Did 5, 3, 3, 3, 3, 3 chins 3 x 10 BB rows 40kg 8kg db curls 3 x 10 lots of back exercises swimming. Looking a lot leaner now, thanks to less carbs

tripped and tweaked my knee the other day. No leg stuff for a while. On the plus side, on wednesday 24th I did 2, 3, 3, 2 unassisted dips, and today I did 60kg x 4 bench press. Failed on the 5th

Rowing just naturally involves a lot of lower spine flexion I think. I row to warm up, but I always keep my lower back straight. I know that's not how you are 'supposed' to row, but so what? I row to warm up, not to be good at rowing. I find it hurts my back less, and warms up / activates my...

16/02/16 Hollow body holds

15/02/16 RDLs Good Mornings Bent over rows 35kg x 3 x 10 Cable Rows 3 x 5 @ setting 5 Barbell curls 5 x 10 15kg.

11/02/16 Pushups and hollow body holds

10/02/16 Good Mornings 3 x 10 with the bar Pressed 30g x 5 x 5 Did a few sets of DB rows 5 x 5 assisted pullups 5 x 10 barbell curls

worked on my hollow body hold today. 2 sets of 60 seconds. Also got physio booked for 16th march.

07/02/16 Deadlifted 40kg x 5, 4, 3 - felt really light but my back still hurt afterwards. Front Squatted 40kg x 4 x 3 with a 3 second pause at the bottom. Mostly pain free. I decided that pause squats might be a good idea because they should help strengthen my core, which should help my back...

05/02/16 Pushups to warm up RDLs 3 x 5 with the bar Did many sets of dips, worked up to a set of 3 unassisted. First unassisted dips I have done since pre-surgery. Depth wasn't great and I felt a bit of shoulder pain, but I'm sure that will get better. Or I will stop doing dips. Either or...

03/02/16 Back has been feeling bad so I started looking at physio stuff for it. Going to be doing lots of core work and stretching for the next few weeks. Today did overhead pressing (very light) RDLs (very light) Barbell Rows (3 x 10 @ 30kg) and barbell curls (3 x 10 @ 15kg) Stretching...

Last week did press day 30kg x 3 x 8, squat day 40kg x 3 x 8 and Bench day 40kg x 3 x 5 plus some assistance stuff, but had a very very busy week. Put my back out yesterday.

You can make some semi-decent progress on the olympic lifts once a week. Enough to pick up the absolute basics within a few months and be at the stage where you can train on your own safely, if not well enough to progress to a competitive level. Why oly lifting though? If I wanted to be bigger...

Very true - I rarely find someone I agree with on 100% everything, even if they are someone i generally look up to. However, with people like Pavel, or anyone else like that, almost everything they write has value, even if it doesn't have specific value to you. But you are right, my first...

Yeah, the difference is between bodybuilding and hypertrophy. I'm not interested in bodybuilding as a sport, I don't give two shits about symmetry, and I think fake tan is generally a bad thing. I do, however, think that discussion of how to get bigger should be encouraged more on this site...

If it's by Pavel, its legit. Didn't read the article.

Yup. For years I shunned isolation exercises, but they are pretty helpful.

Ah I see. Well good luck!