Good stuff in here Flap as always.
No joke on those high rep DL, the last you did where you did one topset of high rep and then another one, would have killed me, ONE high repper buries me.
What did you do to your quad? I must have missed it somehow
Nice work Flap. Do you use straps for those deadlifts or just grip and rip ?
It was on a 10x10 squat day around week 4, possibly from the lunges, and it’s in the Upper outside area of my quad - not the it Band, the vastus lateralis. Feels weak and very tight, but seems to be healing.
I pulled that mixed grip, no straps. I need to learn to use straps. My setup feels weird with them and it always throws off the first rep, but I always pull with my left hand supinated and I’m worried it’ll cause issues eventually. It’s probably because I like to breathe, brace, drop, grip and rip, and spending time bent over or kneeling with straps feels funny. Fortunately, I don’t feel right now like grip is a limiting factor on one set of high rep Deads, but when I’m doing 10x10 I have to - no other way to keep holding it for 100 reps.
The trick I have found is to roll the bar forward enough that you can straighten your body out while also being bent over.
I do this on my most recent trap bar pull, but it works with barbells too
You can see how my hips go straight up, I breathe in deep, and then I crunch back into the starting position. It’s the whole “brace, grip and rip” thing: your hands are just stuck to the bar.
I actually prefer this approach with a belt, because you take in a big bellyful of air when your body is straight, and then crunch down on top of it and make things SUPER tight.
You should start a gofundme and we will all pitch in for some lights.
I never use straps either (I should), but I make a conscious effort to switch which hand I supinate with every set. I still have a dominant hand, but only slightly.
I keep it dark so I can pretend I’m not there.
Which begs the question: If you’re in a pitch black room and lift 800lbs, does that still count as a PR?
This is how I do it, as well. I actually started doing it to get a little bit of stretch reflex from my hamstrings but it’s also when I take my breath.
Nice, thanks - Ill give it a shot on Friday, since I don’t want grip to be the limiting factor when I go for 20+ reps.
17 at that weight was pretty badass. Anything beyond that is just making the rest of us feel bad about ourselves.
17 is such a lame number, though…20+, I think, is respectable for 3 plates.
Even 10 is respectable for 3 plates. You’re in bonus territory.
This is me too, I pull mixed grip for the heavier sets and always grip the same way
X2
But at lower weights.
Switch it up, dummies.
Yesterday: boobs and tris
Incline Bench
95x5
135x5
185x3
205x3
225x3
185 3x8
Crossovers 3x15
Incline DBs
50s x5
65s x5
75s x8
40s x20
Lateral Raises, overhead cable extensions, machine rows while I waited for the ramen restaurant I ordered from to have my food ready
Back and more shoulder stuff
OHP
95x10
135 3x10
95x20
Not even sure why I did this the day after chest, but whatever?
Cable rows superset with rope Pullovers
Wide grip pull-ups
Double arm Cable Lateral Raises til my arms couldn’t leave my sides, twice. Second time took no time at all, haha.
I have to say - one thing I’ve noticed is that I never feel my side delts as much as when I do them for a second day in a row. Seems silly, but those bastards take so much to grow, it’s like a 24-hour pre exhaust, and the burn the next day after a couple sets is unparalleled.
These last six months of high volume delt training have proved to be effective, but damn it takes a lot of work to make progress.
I’m the same way. I can use straps, I just hate it. Same issue with a belt and sleeves. I just can’t get into any of it.