I had a few hours to kill today so I did my OHP and DL workout, added FSL on the OHP and was wise with the assistance to do work but not kill myself.
My abs are still hurting from super setting ab wheel and squats. My shoulders are still a bit sore too from the raises.
OHP
5x40
3x45
11x50 which is a PR !! Very happy with that one as two weeks ago I failed the 11th rep mid way.
5x5x40 false grip just to try it out. The overhead position is a bit different from my normal grip but otherwise it feels good.
DL
5x95
3x110
8x125 from a deficit as no bumper plates, I had more but I just wanted to match the PR set from two weeks ago.
Front squat
5x2x87,5 these start to feel good. That could also be from the fact that I don’t do a widow maker on the DL just before them.
I always pause my reps at the bottom. I actually find it easier than using the stretch reflex as my hips tend to shoot up otherwise, probably because my upper back can’t take all the pressure from the rebound.
Assistance
DB flies with 14kg DBs, first time ever doing these. According to my gf, my chest is lacking compared to my arms and shoulders. Which is not surprising as I never work it out (no dips and my benches with a barbell or DBs are tris and shoulder dominant).
I don’t feel like my chest was pumped up as expected afterwards so if anybody’s got an idea of a good exercise let me know ? I did them with a bend in my elbows, almost like a wide neutral grip DB bench as I feel like the pressure on my elbows is not good for them otherwise.
Might just do more wide grip BB bench or incline in my next hyper trophy block. I can’t do it just now again because of my elbows.
Curls 5x10 with 20kg barbell
Face pulls 100 reps
Rear raises 3x20 with 3kg DBs
DBs SLDL with 20kg in each hand
Weirdly one of the exercises I get the best chest pump from is push ups with my arms about shoulder width apart and in line with about where my nipples are. I expected it to trash my triceps which is does a fair bit but I always get a really good chest pump too. How come you can’t do dips?
Aside from all the good advice other people will give you I remember seeing an article on here about the best chest exercises measured by EMG so maybe search for that.
I was aiming for 14 to beat my previous PR. It’s possible I miscounted and got 15 but anyway this is a big PR for me. My original plan was to go for min rep to get a PR next week but I need to remember that this cycle is for hyper trophy and not strength PRs so it’s better to get more reps in in general and not save myself.
The holidays are doing me good, it’s nice to get into the gym without having worked before !
Assistance
5x15 DB incline bench with 18kg, my elbows felt fine so I went for it. Chest feeling the work !!
5x10 pull ups
3x20 rear raises with 3kg SS with an wheel 3x10
Abs with med ball throws 3kg 100 reps
With a partner or against a trampoline, sitting on the floor, I just do a sit up and throw the ball and when I get it back I either do a sit up holding the ball against me or over my head. I do the rotational ones sitting on the floor, basically like a Russian twist and throw the ball too.
5x62,5
3x70
9x77,5 PR ! One more rep than last cycle.
5x5 FSL Wide grip (paused) moving out my grip each set to end up with pinkies on ring. This has to be the most uncomfortable grip ever to bench but chest was working.
Bar path is different, you touch lower, leg drive not as efficient and lower back tightening up after the initial push. Got to get used to it!
Assistance
DB rows SS with FSL: 5x10 with 28kg
DB bench with 26kg 5x10
Curls 5x10 with 20kg barbell SS with DB SLDL 24kg
If you’re widening your grip, your touch point is often higher (closer to head). If you’re touching lower, I suspect you’re letting your forearms pitch towards your feet so your elbows and wrists aren’t stacked.
Any time. That’s why filming is so helpful. Play with your touch point to find what is most comfortable. Then adjust your elbow flare accordingly so that your wrist is directly above your elbow. Ideally, your forearm will be vertical as well, although I’m pretty sure what width of grip that occurs at will be determined by your limb lengths more than anything.
I thought about it but I had no batteries on my phone (old as hell so battery dies fast aha)
Yeah my forearms are not perpendicular with that grip, but I’ll try to pay more attention to it. I think for my limb length my normal grip is definitely the best so far: i put the end of my thumb nail at the limit with the smooth part of the bar so about 1cm closer than a thumb length from the smooth part. Pinkies on the ring is actually quite far away so maybe I won’t go as far as that next time.
The point is to work my chest but still be efficient so I’ll follow your advice !
Today I feel pretty sore at my chest and anterior delts which is good. Especially cause
I just did 5x5 at FSL with a wide grip, and the DB presses were more with a neutral grip from triceps.
Just a quick note for next cycle, I will do a TM test for several reasons.
First my bench and ohp were all done touch and go for the last 3 cycles. Going back to a pause for the sets of 5 is going to hurt! But with Spinal Tap for the Bench and BBS for the press this will allow me to get stronger at the bottom of the lifts.
Second I will be supersetting assistance between the main working sets to not spend too long in the gym, and this will impact bar speed.
I have two more workouts (DL and OHP) before the last week of this 13th cycle, where I will try beat my all time estimated maxes.
My TM’s are currently
OHP 55
Bench 82.5
Squat 120
DL 135
and I believe they were all chosen correctly at the start of this 3 cycle program given the number of reps I’ve been able to hit each week.
DL
5x90
5x102,5
12x117,5 which ties my PR at this weight from last cycle.
I pulled all my sets thumbless, no hook grip fr reasons explained later.
Front squats
5x2x90 clean grip feels more and more comfortable.
Chins 5x10
DB incline 5x15 at 18kg DBs
Back raises 5x10
Alright, it’s been three weeks I’ve had pain in the knuckle between my thumb and my wrist. I didn’t talk about it here funnily enough because I always talk about my small niggles. I can squeeze my hand very hard with no pain but I think this is what is causing the problem when I hold barbells. I have pain when I press on my thumb to put it closer to my hand. If I open my hand and push on it it hurts too. I’ve started icing it often.
I think working a manual job doesn’t help either. @MarkKO, any experience with thumb pain ?
Pulling thumbless was actually fine, my grip held up. I did my chins neutral and the presses with a false grip.
Mark, do you own mini bands ? or do you use the ones at your gym ?
I’m looking to get one to do pull aparts even when I’m not at the gym. And then I can bring it there so I know other people are not using it (the red one is always taken at the gym where I train).
What brand and color would you recommend to do pull aparts ? Thanks again!
I do my pull aparts with a red one at the gym, and when I check on amazon they all look the same but the price varies from simple to double. I can’t order elitefts stuff as delivery to france would be a rip off, especially for just bands…
Are they usually all the same ? Then each brand puts their name on it ?
The one I’m looking at has 10-35 lbs of tension, 0.5 inch wide.
Damn elitefts just had a huge band sale. Did you see it? They might still have slight discount, but red mini bands were like $2 USD or something. I got a medium band for I believe around ~$9, and a green mini monster band for $6.