Yea but you out dead and ohp me, you don’t flat bench so we’ll have to leave that one, but overall you’re stronger (for now!).
I think you had that press in you, I just think you rushed a little between the unrack and starting the press.
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U too can have hi squats passed in the guinea pig powerlifting federation
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I’m always mindful to not drain myself (on any lift) by holding it to long, never considered whether that would affect me in a negative way, maybe a brief pause to set my breathing and bracing would help?
Its so quick it is hard to see whether you have set your feet and flexed your butt and braced hard hard before you initiate the press. You can set your brace before unracking it if you dont want to waste time in front rack position, but you still have to do the other two.
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Thanks, I am probably rushing, I struggle to think too much during a lift (probably because I rush it!) I’ll bear those two in mind next time and try and ingrain them in sub max work.
Looking back at a video of the 70kg I hit before my fails and it’s the same rush, so definitely a valid point.
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It was the same thought I had, about rushing in general, but I will admit I still don’t think I have quite figured out the best way to brace for OHP. The butt squeezing cue doesn’t seem to add any benefit for me, nor does wearing a belt and getting the whole core engaged. That doesn’t mean those things aren’t the right thing to do, but damned if I can figure it out.
Neither of those seem to help me either, so now n=2
I’ve tried a belt and it felt worse, was a while back so I’ll try again at some point, as I generally like belts and get a bit from wearing them.
I don’t think I’ve figured any lifts out, probably a consequence of training by myself in a garage with no coaching or even outside critique (until this log, now I get useful stuff like - you have crap shorts). Squat feels like the only lift I have got a decent handle on even that has it’s off days, bench is up and down some days feels ok, others rough, very occasionally feels like I got it locked in, deads feel okish but I’m just so far behind what I expect.
In other news weight has moved for the second time this week - 208 this morning (it went down to 206 yesterday) another salty day yesterday so that’s probably some fluid retention but also eating is still increasing. Activity levels are obviously well down, so might just be getting fat - BtM will help sort that out.
Well you’ve got that completely wrong. Bench is supposed to go down, then up.
Come join me in the fatties club.
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Depends how strong ur power tits are. U get more pec the more u lean back. A brace biases neutral positions which may not actually be the strongest position even for all it’s stability if u get a lot out of pec involvement.
I traditionally don’t lean much, but I am trying to very slowly work on it.
Who knows maybe ur overhead press will look like a decline press one day
Just think of the numbers I could push with a decline OHP.
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Three biscuits methinks
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Your not getting enough power at the start to carry you through the motion.
I suggest pulling the bar into you, retracting and most importantly depressing your shoulder blades, leaning back from your upper back and go! This should feel like tensing and releasing a spring.
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Not cues I’ve heard before (to be honest I’ve never looked for any!) Thanks Koestrizer - I’ll give them a go next time, I’ll throw up some videos again and see if I can get some technical improvements.
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I’ve had continued success with the SGSS progression on deads. I suppose it could work on sumo deads, too.
With your 200 kg max, it would look like this:
(Two workouts per week)
3x8 @ 140
5x8 @ 140
3x8 @ 145
5x8 @ 145
3x8 @ 150
5x8 @ 150
3x5 @ 155
5x5 @ 155
3x5 @ 160
5x5 @ 160
3x5 @ 165
5x5 @ 165
3x3 @ 170
5x3 @ 170
3x3 @ 175
5x3 @ 175
3x3 @ 180
5x3 @ 180
5/4/3/2/1 with 180 as your set of 3. You choose the jumps from there.
Repeat 5/4/3/2/1 for the next workout with less rest between sets.
Add weight and repeat the above workout for two more weeks (three total).
I confess that I treat the last week as a max out week. It’s 12 weeks of training and it can feel grueling but once you hit the third phase (the 3 rep workouts) you start to feel your strength growing and it motivates you (at least it does for me).
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Thanks for laying that out J, I know SGSS is its own program, but I reckon I could probably work just the deadlift in with 531, be tricky trying to fit it in 3 sessions a week though, you normally do 4 a week?
Trying to max out squat today was a bad idea. I’ve slept well last couple of nights but still very tired, I am assuming this is probably fatigue. Still I’m not smart and my ego made me carry on regardless.
Ditched cardio because it sucks and I’m tired. This won’t happen from next week.
All squats started with 3 X KB swing at 24kg
Squats: 60, 80, 100 X 3
120, 140, 160, 180 X 1 (depth was better on 180 speed was significantly slower than the last time I had this weight and it felt heavy, definitely a big sign that I should have just racked it there).
200 X f - I didn’t have this in me psychologically today, it really was ego pushing me - idiot.
Positively 200 didn’t feel like a crushing weight on my back like previous squat maxes have felt, and until the bottom it felt pretty good. It’s there, just not today. Nor for the next 6 weeks - BtM calls first.
Finished with emom bench - 60kg and blue bands 10 mims.
Weight is holding at 208.
For BtM I’m going to take JWs suggestion and go 85% not 90% for TM.
180 again:
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