I also do chin ups on the Smith Machine sometimes because otherwise there is no straight bar pull-up station in my gym.
18kg on the incline dumbbell press – I’d love that.
I love those inverted rows! I did it with my feet up on a bench the last time, and I think its the move contributing to my lat soarness still…I hardly ever feel anything in my lats!
Hope the weekend brings you some rest!
Blowing a gale this morning but fortunatly the rain eased long enough for me to make a dash to the gym.
Box Squats
1 x 20 x bar
1 x 15 x 30kg (66lbs)
1 x 8 x 40kg (88lbs)
2 x 5 x 50kg (110lbs)
1 x 2 x 55kg (121lbs) (I actually did three reps but the third one was high, so didn’t count it)
Then took a try at 60kg (132lbs). Damn the bar looks intimidating with the big plates loaded either side. I walked it out, got it about halfway down and then had second thoughts. Yeah, it’s probably mental at this point - first time I’ve stuck that much weight on my shoulders. But I think I’m going to wait until I can get 5 good reps with 55kg before I try it again.
Bench
1 x 20 x bar
1 x 15 x 30kg (66lbs)
1 x 8 x 50kg (110lbs)
4 x 5 x 60kg (132lbs)
1 x 4 x 60kg (132lbs)
Yeah that was supposed to be 5 x 5 with the 60kg but I got fatigued at the end. Weight didn’t feel heavy - muscles just went to jelly. Reasonably happy with this though.
Rack Pulls
1 x 20 x bar
1 x 10 x 60kg (132lbs)
1 x 5 x 80kg (187lbs)
1 x 5 x 100kg (22lbs)
Tried a wider stance with these and it seemed to take a bit of stress off my back but I’m not entirely happy with how these feel right now. I think I need to back off rack pulls and deadlifts for a bit and concentrate on prehab.
hey Cal- i guess i posted somewhere’s else about thanks for the idea about renegade rows and BW pulls off the smith. as always, nice bench! your back must be feeling ok to get those squats in…good job!
and, the dumb question of the day…what is the difference between rack pulls and DLs?
Rack pulls are done at about knee height or just below whereas deadlifts are done from the floor. If you have a squat rack, you set the safety bars to the height you want and rest the barbell on there. It helps with training your lockout, if that’s the part of the deadlift you’re having most trouble with. I’m sure you’ll be able to find some rack pull videos on YouTube if my addled description isn’t sufficient.
Cal, boy do I understand the head-game that is the squat! Sure looks like you had a great squatting and benching day.
I don’t know if you are currently pulling sumo or not, but I’ve found that sumo is much less stressful on my low back. Try it if you’ve been pulling conv.
Starting a bit of a deload type thing.
Warm-up included plate slides, body bar mobility stuff and various shoulder activation things.
Superset
Chins: 3, 2, 2
Dips: 12, 10, 8
Supserset
Wide grip assisted chins (25 assist): 10, 10, 10
Push-ups (feet on box): 10, 10, 10
For a laugh I then did some one arm pull-ups with an assist. They have a bit of a different feel from the regular variety and give a nice stretch to the lats. I used 50 assist. Swapped back and forth between arms, no rest. 6 reps first set, 4 the second. Yeah they seemed easy at first but got hard very quickly.
Dumbell rows
26kg (57lbs): 8, 8 (grip was a bit shot after the chins and stuff)
Superset
Straight arm pulldowns (25kg/55lbs)
Scap only pulldowns (45kg/99lbs)
Then some core stuff
One legged hypers: 12 (per side)
Plank (1 minute)
Reverse hypers: 20
Plank (1 minute)
Glute/ham raises: 20
Bird dogs (45 secs per side)
Stretching.
I’m actually much happier with my butt at the moment - not visually - but I can actually feel it, so I think it’s getting less lazy. Of course, I still spend far too much time sat on it.
[quote]Cal Jones wrote:
Dumbell rows
26kg (57lbs): 8, 8 (grip was a bit shot after the chins and stuff) [/quote]
you stud… 
[quote]
Superset
Straight arm pulldowns (25kg/55lbs)
Scap only pulldowns (45kg/99lbs)[/quote]
i must go find videos of pull downs and their variations…my wrkout calls for them and i just alternate with either wide grip (for lats) or use Tbar or regular bar…need insight on this…
yeeeaah for happy butt..
The words “one arm pullup” and “easy” should never be used together. 
What are you thinking about for a deload schedule? I am TERRIBLE at deloads.
Heh, well they were assisted, a lot. No way could I haul my fat arse up to the bar with one arm if they weren’t.
For deloading, I’m aiming to do a lot more prehab/rehab stuff, and to concentrate on form rather than weight. Mainly I just need to give my lower back a break, because it’s not too happy right now.
And today’s round of torture:
Warm-up, plate slides, hypers and stuff.
Squat (look ma, no box!)
1 x 12 x bar
2 x 10 x 30kg (66lbs)
2 x 10 x 30kg (77lbs)
2 x 10 x 40kg (88lbs)
Did 20 hip thrusts (feet on bench) between each set.
I got some good advice from Meat about my form so I was aiming to put that into practise. Wore Chucks, kept the bar lower (felt odd back there but I guess I will get used to it) and tried to remember to keep elbows forward and knees out. Seemed to do OK. I think I’m getting better at these - they feel less awkward than they used to. I know I still have a bit of a butt wink going on but I’m aiming to stretch my hammies more and hope that will help.
Barbell hip thrusts (on floor)
3 x 10 x 80kg (176lbs)
Didn’t have a lot of time so just did these on the floor rather than finding all the box parts or dragging a bench over. They’re certainly easier without the shoulders elevated, but still not that easy.
Cable leg abductions
3 x 10 x 12kg
Cool down was clams (20 per side), bird dogs (1 minute per side) and stretching. And that was it.
Just got home from work now so I’m going to cook myself something a cheese omelette with bacon and broccoli and kick back for a bit.
Elbows forward is a great cue. You should keep videoing to check your own progress, even if you don’t feel like posting it. I mostly video every squat set…mostly because now I’ve stopped videoing the lower weights because I can feel them going correctly.
Barbell hip thrusts at 80kg are butt-busting! Wow – good for you.
I didn’t get the best night’s sleep and didn’t feel much like training this morning, as my back was particularly grumpy this morning. Working from home today (plumber is coming) so I thought I’d take one of my kettlebells. As this is supposedly a deload week I thought I’d take the 12kg, but accidentally took the 16.
Felt sluggish and not much in the mood, even during the workout (usually, I might feel that way but once I start working out I get in to it. Not today though).
Did my favourite triset of death:
Chins: 3, 2 (switched to pull-ups as elbow was complaining), 2, 1
Push ups (feet on step): 12, 12, 12, 12
16kg KB swings: 20, 20, 20, 20
Chins/pull-ups were rubbish. I need to lose some excess baggage.
KB snatches
2 x 5 (alternating arms so 10 reps total per set)
Then went into the big machine gym and used the assisted pull/dip machine again to do this:
Assisted 1 arm chins: 6, 6
Dips: 12, 10
Went for a set of assisted wide grip pull-ups but shoulder didn’t like it so just did one set of 10.
Knew there was a good reason I’d stopped doing these.
Superset
Straight arm pulldowns (30kg): 8, 8
Renegade rows (10kg dumbells): 10, 10 (I did these with a push-up between each row)
Bird dogs: 1 minute per side
20 hyperextensions
Stretching
I have another rest day tomorrow as I go in early (one of us has to be there at 8am every day - Friday is my turn, which is cool as I can leave earlier too) - next workout will be Saturday. Hopefully I will feel more energetic by then.
Yeah, you need a rest day. I know both those feelings – the low energy at the start of the training that goes away during the training vs. sucking wind the whole time.
Still, that is a solid programme for a slug-like day. Good fight!
Still on a deload, but that doesn’t mean I can’t keep practising that piss poor excuse for a squat. More on that later.
I was inspired by Kimba’s attempt at 50 back raises, so I decided to go for 50 reps on the old hyperextension bench. And I got them. Lower back and hams were on fire by the end but it actually felt like a pretty good warm-up so I may add this in as a regular thing.
If anyone needs proof, I got video…sort of. There wasn’t anywhere to put the camera in the main gym so I just put it on the floor and ended up with a comedy boobycam video. Well, I guess it’s better than my grimacing face. Enjoy.
Someone was using the squat rack when I finished my warm-up so I did two sets of hip thrusts (shoulders on a bench).
60kg (132lb) barbell: 10, 8
Much, much harder than on the floor. Much harder.
Just did the two sets as the squat rack became free and I didn’t want to lose it to someone else.
Squats
1 x bar x 20
1 x 30kg (66lbs) x 15
4 x 40kg (88lbs) x 10
I did take video but it wasn’t until the final set that I got one that was useable, so I’m slightly fatigued at this point.
Slightly embarrassingly, I’m wearing the same clothes as last time. Swapped the Frees for Chucks, however, on Meat’s advice. Also on his advice I’ve put the bar lower, and despite what it looks like, am making a real effort to keep my elbows from going too far back. I definitely need more upper back mobility, but I knew that.
Yeah it was a bit of a strain on the wrists.
After that did 2 sets each of the following (reps are per leg):
Hip pops (1 legged hip thrusts with feet on a box): 20, 20
Bulgarian split squats (no added weight): 12, 12
12.5kg cable leg abductions: 10, 10 (My left side seems much stronger - I actually did 12 reps on the left side without realising, but could only do 10 on the right).
Went back into the main gym to cool down. Saw a poster for some challenge thing - run 2K then row 1K.
I haven’t rowed for ages so I thought I’d see how fast I can row 1K. Did it in 4:08 which was knackering but not bad considering I haven’t rowed for over a year. I was at least 30 seconds faster than the fastest female, and all those are in the under 30 category - and faster than the two males in my age group.
Unfortunately I can’t run. I did hop onto the treadmill to see if I could, but foot isn’t ready.
Maybe I’ll ask an instructor if I can post a row time only. There’s no prize - just pride at stake.
Then shopping. Went to Waitrose, the posh supermarket, for a change. Got lots of nice veggies and buffalo sausages and stuff. But I may also have bought a tub of Haagen Dasz Mascarpone, Passion Fruit and Truffle ice cream. Mmm. Well it sounded nice! Damn you, Waitrose.
[quote]Cal Jones wrote:
There wasn’t anywhere to put the camera in the main gym so I just put it on the floor and ended up with a comedy boobycam video.
[/quote]
It’s peek-a-boob time -lol.
Great workout Cal.
Oh my, did I LOVE boob-cam! jfc, now I’ve really gotta throw down 50 back raises tomorrow. Fuck.
Personally, I thought your squats are looking better already with your elbows pushed forward. I noticed that on the better-looking reps your eyes were looking slightly up which forced your neck back into the bar and cut down on the forward lean somewhat. You might want to try Meat’s ball-cap idea…wearing a baseball cap backwards and keeping the bill touching your back to remember not to pop your head down.
And, oh yeah. Hip thrusts with shoulders on the bench are exponentially more difficult that flat on the floor. But who among us is looking for easy???
I’ll have to remember that. Yeah, I feel slightly embarrassed to look at myself in the mirror (Meat said turn around, but there’s a mirror at the other end of the gym as well, plus it’s hassle turning around with an oly bar on your back) but I’ll make a point of fixing my eyes above the mirror rather than at the floor.
[quote]Cal Jones wrote:
plus it’s hassle turning around with an oly bar on your back [/quote]
hahaha as opposed to turning your body around before unracking it.
facepalm
Yes, that would be more sensible wouldn’t it?