Knocked out final 30 chins whilst getting sleeves on and setting up.
Gs1:
Kbs: 24kg X 3 X 10 sets
Squats: 60, 80, 100, 110, 130kg X 5, 142.5kg X 5 X 5
Ab rolls: 5 X 10 sets
Y raises: 10 X 6 sets
Gs2:
Press: 45, 50, 57.5kg X 5, 45kg x 16+4 (rp wanted 20, but couldn’t do it in one disappointingly)
Dips: 25 X 4 sets (rp)
Y raises: 10 X 4 sets
Lower back and knees grumbled a bit today, almost stopped squats at 3rd set but it held out fine (probably my head trying to make it worse so I could quit!) Y raises were “great” definitely felt them and they feel like what I imagine face pulls should be and after presses they murdered my (rear?) delts in a “good” way, thanks @FlatsFarmer.
No idea, I was guessing, I felt it was wrong to just say shoulders, but in all honesty I couldn’t determine where the burning was coming from apart from shoulders.
I’m glad they worked out, we must be Neurotype Bros! Band “No Monies” are another good one you might try, I feel them a little lower in my mid back than the Y -Raises. Anyway, good luck this week!
I did some Y-Raises for mid-delts when I was on a Paul Carter kick last year. Leaning forward or laying on a steep incline, using DBs Definitely shifted the focus from back area to shoulder area. Standing up and using a band makes me pull more “backwards” vs “up.”
I saw someone doing cable side raises for tension in the bottom/stretched position paired up with y-raises for tension in the top/peak contraction. That’s kinda fun for a change up.
Weigh in 210 - frustrating! (Particularly as I still look as soft as yesterday haha). This is obviously part of the reason daily weigh ins aren’t recommended but gives me a quick heads up that I can’t let off the gas! 2 weeks left.
To be fair I already use that rule because I don’t do any prehab at all, only done this because it’s in BtM!
Daily weigh in… between 209.75 and 211 (209.75 on digital scales, but they lie, my analogue ones are more accurate but I can’t see them so well due to old man eye sight, but it was definitely past 210 so I’ll guess 211 as long as I’m above 210 at the moment that’s the key, hopefully finish 212/213 - need to buy more cream).
Short on time and honestly that was just a reasonable excuse to do what I really wanted to - skip cardio. I am going ice skating with the kids (which is why I’m short on time) this afternoon so that’s some form of cardio right?!
Gs1:
kB swing: 24kg X 3 X 7 sets
Deads: 60, 100, 110, 135kg X 5, 150 X 5 X 3 sets
Cable crunch: 60kg X 8 X 7 sets
Set2:
Bench: 60, 70, 75, 85kg X 5, 95kg X 5 X 5
Cable rows: 100kg X 15 X 5 sets
Poundstone curls: empty bar X 65, 35
Does it count as Poundstone if it’s not 100 in one? A lot of body English went in to that. Why do I keep doing stuff @T3hPwnisher thinks is a good idea, it’s always painful!
Rest of session was ok, nothing special just work. Did cable rows for a change just because.
Poundstone curls are just 100 curls with the bar and not racking the bar. I pause and take breaths when I’m about to absolute failure, but if you do be warned that the last reps will be that much harder. That breath in hindsight doesn’t really help much but you think it does. The brain sucks.
Come on bro! You’re missing out on a huge opportunity! If you get those hamstrings and low abs tuned up before squatting its way easier to squat smooth and hit depth.
Blowing up the short head of your triceps will make your arm look big and make locking out press moves Easy.
Hmm, never thought about it that way, always just looked at it like injury prevention and generally apart from occasionally tweaking my back I’m fairly ok.
But extra strength and growth, well I’m all ears! Anything in particular you’d recommend? The y raises will probably become a semi regular feature during pressing days.
Thanks zep, I did put the bar down at 65 (and did take a few breathers on the way there too!) My hands were cramping up. I’ll push through harder next time and try not to put the bar down.
Morning weigh in 210, despite getting in extra cream (and pizza and ice-cream and chocolate) - did a huge amount of walking in the end yesterday and 40 mins of ice skating (which was agonising).
Nothing major for me, I work from home in the primary job, and fire service can’t shut down! We’ve got a foster placement imminent which will be our first and will be interesting, but probably easier as there will be less in the way of visits and more online stuff.
