[quote]ALKoHoLiK wrote:
BlackLabel wrote:
When I was doing 6 reps w/ 225 I was doing maybe a 265 bench. 5/3/1 has definitly made me stronger rep wise. But I still dont think im far off from 300.
And no, nowhere near it, lol. I got 245 a few weeks ago.
Lol I’m confused. At the top of the page you said you got 295 incline half way up. To me that is close as hell. Also on an incline, if that is the case you should be very close to 300. I can’t fucking do shit for incline work
What is your max work right now with bench if I did read that wrong.[/quote]
I guess that sounds a little confusing. I meant to say is, I had maxed that day, knowing I had maxed on incline on friday. I was just trying to say I maxed a few days before on incline, and how dumb it was.
The most ive done is 285, that was back when I was repping 225 for around 7 or 8. So im hopeing im at atleast 295. The goal is to get 300 in 4 months.
Conventional deads:
135x10
225x5
275x5
295x5
315x5
355x8-PR +4 reps? Not sure about that
Had to get out of the weightroom, so I called it a day.
Conventional pulling fucking rocks! I warmed up with my usual stance, and my groin started to hurt, so I think thats what messed it up in the first place.
I could feel my back and glutes working alot more with this stance, so I think ill be sticking to it!
No squats today, FML. Warmed up for a good 10 mins and as soon as I put weight on the bar, my groin started hurting. This sucks, I just dont want this to go on for to long, and possibly lose a good amount of weight on my squat. Anyways…
Since I wasnt planning on benching, I didnt bring my 2-board, so I had to settle for incline.
Im debating on not deadlifting on thursday, I was fine squatting on monday, after the week de-load. So im thinking the DL has something to do with the groin being messed up.
[quote]mrodock wrote:
Does a narrow stance where you don’t push your knees out hard hurt? Nice work on bench and deadlift![/quote]
That did help a little. I warmed up with my shoulder width stance (actually a little wider) until I got to 225. Then I brought in my stance and didnt force my knees out, and only when I did that, it would be fine until I got 3/4 of the way up, and then id start to sting.
It’s hard to tell, but now that I look at the picture it might be an Adductor longus pull (the one near the groin), and not a groin pull. (or maybe there the same thing, idk)
I wanna add in shrugs, but dont know where to put them. I think tuesday, my bench day, is my best bet. I wanna do it that day because, if I do them thursday, my DL day, I have to do shoulders the next day. And im not sure if thats a good idea.
Thoughts? Should I say fuck it and see how they work out on DL day?
Deadlift:
135x8
225x5
275x3
325x3
Switched back to semi-sumo
345x3
375x6- PR+3 reps
DB shrugs: 60x3x10
I tried 345 with a conventional stance and could even budge it without leaning forward to much. So I tried the semi-sumo stance and my groin wasnt bothering me at all, and it actually turned out pretty good.
Good stuff on the DLs, I was feeling like a beast with my DL session today. Irrelevant but I’ve noticed when raise my hands up in the air and breathe into my stomach, and then bring my arms down, my core feels way tighter and more solid. The first rep is always the easiest for me (I do dead stop deadlifts, i.e. "dead"lifts, not touch n go).
I believe what your describing is the Cressey salute, there was a thread a while back on it. I havent really tried doing that, I usually just sit in the DL position for a few seconds before starting. I will try that though, im gonna try and go 5 reps with 390 next week, so ill need all the help I can get
Really happy with the OH press. Although I cant lie, I didnt go as low as I normally do, usually I go just past the chin with the bar, today I was a little above it. Oh well, it was easy as fuck. I think cutting back on assistance exercises has been helping me recover quite well. Will bump up the weights to 155 next week, and will hopefully get 8!!!
2-board BBB
225x10
225x9
225x8
back down set, full ROM, close grip
185x10
Lat pulldown:
120x10
130x10
140x10
125x10
DB shrugs: 65x3x12
Tried out squatting last night and the groin still isnt ready. I think its getting better, but its still in no shape to squat. I think ill stop squatting for my next cycle of 5/3/1 and come back in december. Should be plenty of time for it to heal up.
I believe what your describing is the Cressey salute, there was a thread a while back on it. I havent really tried doing that, I usually just sit in the DL position for a few seconds before starting. I will try that though, im gonna try and go 5 reps with 390 next week, so ill need all the help I can get :)[/quote]
You should definately do this, it creates - I don’t know if this is correct english, it’s what we in denmark call intraabdonimal pressure. Suck in all the air you kan possibly get into your loungs, and imagine you putting it into your stomach, so it hardens your core and your waistline grows a whole lot - like pressing into the belt.
