Whatis your assistance movements Pinkybrah? The few you select for bench/squat/deadlift.
Left them as default for now. I normally just run out of time to get them done. Was supposed to do goodmornings for this session, but I was also supposed to do a whole set of 2s pause comp bench after squats too.
I did the curls because all the racks were taken when i got to the gym, and the pullups were just supersets between floor press warmups.
I mean the close variations
For squat
2s pause
slow down slow up
front squat
Slow down fast up
Bench
Narrow grip
2s pause at sticking point
2s pause
floor press
Deadlift
Deficit sumo
Conventional
Deadlift to knees
Deadlift pause below knees
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Basically anything that doesn’t involve chains, bands, blocks or extra equipment. Commercial gym life
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Blocks ain’t bad u can use weight plates. Bands and chains a bit gimmicky. I like double pause squats/deads. More pauses more gains
Yea, for that one I just don’t feel a benefit to block pulls for sumo. Positioning feels weird and the challenge is off the floor for me, so low pause and deficits are the winner.
Sheiko gold workout 10
Back from a week of holiday.
Deficit deadlift (10k bumpers)
150 x 5
180 x 3
195 x 2
195 x 2
210 x 1
210 x 1
210 x 1
Deadlift up to knees
210 x 4
210 x 4
210 x 4
210 x 4
210 x 4
Floor press
90 x 5
115 x 4
132.5 x 3
132.5 x 3
140 x 2
140 x 2
140 x 2
132.5 x 6
Metronomes
Bw x 8es x 4
Standard session, hips feeling a little rusty from the week off, so wasn’t able to push anything.
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Seems pretty light for u. R u using ur comp max right now?
Using my stiff bar training max of 300. I’ve done 310 but in better shape than I am now, so yea this was all 70% work, not sure what max it uses for deficit work.
Hmm thought ur deadlift max was 320 on a noodle. Do u only get a little from a DL bar
My gym maxes are 325 noodle (I probably could have got 330), and 310 stiff, so ye only get around 20kg from them.
Training with a stiff atm so that’s my max in the app.
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Is that just cuz u ain’t used to it? Or is that about as much as u can get?
Ive only ever deadlifted with a noodle at comps, and one gym session I had to drive pretty far for.
So I’m definitely not used to it, but whether that means i could get a lot more out of it with practice I couldn’t say.
Probably in that case. Heres 5 bucks to go towards ur noodle bar
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If I ever get a home gym, a noodle bar will be on the wishlist. Don’t fancy carrying one down to my local commercial though, or donating one.
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I’ve been enjoying me StrongArm Sport Sumo Deadlift Bar for a few months now. Pretty budget price wise but performs well
If I can get a good price on international shipping that looks a very good price.
$200 for 84 day shipping isn’t brilliant, somewhat takes the shine off the value haha.
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Dunno if the sight ships to the UK but they don’t usually ship to Australia either but emailed Mike the bossman and he hooked me up. I think @alex_uk may have been looking at getting a noodle bar to the UK
Also had a friend buy a squat bar and deadlift bar from StrongArm recently as well (I used the squat bar first time the sesh before last and it was pretty fun).