Disagree
https://www.instagram.com/p/Bb4JS9AAMZt/
Although cailer isn’t as impressive from the front as Terry
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That’s fantastic
1’s Week: Cycle 4
Squats
TM: 85kg
Mobility:
- T-Spine, Ankles and Shoulder Mobility
Warm-Up:
- A1: 3x15 Band Face Pull-Aparts
- A2: 3x20 Band TKE’s
- B1: 35x5/42.5x5/50x5 Bketless Squats, ss with
- B2: 2x5 SVJs
Squats (Belted):
- 65x5
- 72.5x5
- 80x5
- 90x2+1 (Joker @ 105% TM. Called this 2+1 because of the long ass pause between reps 2 and 3)
Deadlifts, FSL (Belted):
- 60x5
- 75x5x5, EMOM
Assistance, Giant-Set:
- Weighted Chin-Up: 10kg for 3, 3, 4
- Goblet Reverse Lunge: 20kg for 3x10
- GHR’s: Bodyweight for 3x10
- Toes-to-Bar Leg Raises: Bodyweight for 8, 8, 5+2+1
Time (Excluding Mobility):
1:06:20
Conditioning: HIIT
Rowing Ergometer
1 minute warm-up, then 8 rounds of 30 on/30 off rowing, 3 minute cool down afterwards
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1’s Week: Cycle 4
Bench
TM: 62.5kg
Mobility:
- T-Spine, Ankles and Shoulder
- Spinal Decompression
Warm-Up:
- A1: 3x15 Band Face Pull-Aparts
- A2: 3x15 X-Band Walks
- B1: 25x5/32.5x5/37.5x5 Bench
- B2: 2x5 Med Ball Chest Throws
Bench:
- 47.5x5
- 52.5x5
- 60x5 Rep PR, bloody STOKED
- 65x2 (1st Joker, 105% TM) Rep PR
Press, FSL:
- 20x some
- 27.5x5x5, EMOM
Assistance:
- A1: Incline DB Press (Palms-In): 35x 10, 10, 12
- A2: Chest-Supported DB Rows: 40x 10, 10, 15
- Trap-Bar Carry: 80kg on bar for 8x30-40 metres
- Skullcrushers: 22.5x 12, 12, 15 + AMRAP CG Bench
Time (Excluding Mobility):
1:27:32
Seeing as I pushed the carries a lot, didn’t do any extra conditioning post-workout.
Notes
- Bench form felt awesome, and I’m ecstatic to have finally hit 60 for 5. Getting 60 for a decent number of reps has been a huge goal since I started training.
- Pushing the carries felt awesome. I did these outside too which was fun, hotter than usual though
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Dat power belly
Thiccc
1 Like
75kg this morning
1’s Week: Cycle 4
Deadlifts
TM: 100kg
Mobility:
- T-Spine, Ankles, Quads and Shoulder Mobility
Warm-Up:
- 1x15 Bodyweight Calf Raises
- A1: 3x15 Band Face Pull-Aparts
- A2: 3x20 Band TKE’s
- B1: 40x5/50x5/60x5 Beltless DLs
- B2: 2x5 Backwards Overhead Med Ball Throw
Deadlifts (Belted):
- 75x5
- 85x5
- 95x5
Squats, FSL (Belted):
- 60x some
- 65x5x5, EMOM
Assistance (Giant-Sets):
- Weighted Pull-Ups: 10kg for 3, 3, 5
- DB Steps Ups (Below Knee): 30x10, 20x2x10, BWx10
- Dave Tate Side Bends: 35x15, 45x2x15
- GHR’s: BWx3x10
Time (Excluding Mobility)
1:04:23
Notes
- Should not have weighted Step-Ups at all. Reps only felt crisp and stable with bodyweight. Will work on progressing these because even when unweighted I got a pretty good quad pump
- Dave Tate Side Bends (where you push a cable down instead of pull one up) feel awesome
Conditioning: 40kg Complex
10 minute AMAP
Same Complex as always:
- 3 RDL’s
- 3 Rows
- 3 Power Cleans
- 3 Front Squats
- 3 Push Presses
- 3 High-Bar Squats
Finished 6 rounds in 9 minutes flat. Felt good going slightly heavier for this
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On another note, one can never truly leave humanity behind unless they’re deadlifting to Eastern European Romantic Composers
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1’s Week: Cycle 4
Press
TM: 37.5kg
Mobility:
- Spinal Decompression
- T-Spine, Quads, Ankle and Shoulder Mobility
Warm-Up:
- 1x15-20 Calf Raises, 10kg
- A1: 3x10-15 Band Face Pull-Aparts
- A2: 3x15 X-Band Walks
- B1: 20x5/22.5x5 Press
- B2: 2x5 Med Ball Push Throws
Press:
- 27.5x5
- 32.5x5
- 35x5
- 40x3 (1st Joker, 105% TM)
Bench, FSL:
- 20x some
- 40x some more
- 47.5x5x5, EMOM
Assistance:
- A1: Seated DB Shoulder Press: 30x 10, 10, 12
- A2: T-Bar Rows: 40x 10, 10, 14
- B1: DB Suitcase Carries: 40kg for 5x20-30m per side
- B2: CG Bench: 40x3x10
Time (Excluding Mobility):
1:07:28
Notes:
- I think I may be as strong on CG than my current “competition” bench. On the FSL work today I got to RPE 10 and some really grinding reps, and that’s with a big arch and leg drive. During the assistance work, however, I got the 40x3x10 no problem without arch or leg drive, and got an easy 8 at 47.5kg. I’m thinking this means I’ve got super human triceps (yeah… Right), or my standard bench form is too wide. Thoughts @MarkKO @khangles
Does anyone here think my row form might be too loose/high? This was the final AMRAP set so I did let myself get a bit sloppy towards the end
Just based on what you’re saying it’s hard to say for sure. It depends how close your close grip is, if you’re pausing it, etc.
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Comp style is however you are strongest at 1RMs within the rules whether that be hands touching or index fingers barely on the rings. Close grip is closer relative to this and wide grip is wider relative. What your comp is can change over time tho. If you’ve always been a great CG bencher but try a few months with a bit wider grip you may find that by the end of it this new wider grip will feel more natural/comfortable and maybe even stronger.
You may well be stronger with a closer grip right now whether because you can set up better and get tighter this way or you have super triceps or something else.
I don’t think anyone’s bench grip can be too wide within the rules of powerlifting but you can certainly not be used to/ have not practiced benching wide enough.
FWIW I reckon for powerlifting purposes it’s worth putting in the work/time until your comp grip is at least decently wide maybe wrist and elbow joints stacked / forearms perpendicular to the ground.
Many benchers are stronger with a closer grip and world records have been set this way but I can’t help but feel that if they did whatever it took to move their grip out a bit they’d be putting up even bigger numbers. Extending ROM and shifting load away from kinda an equal distribution across your pressing muscles towards more triceps and delts isn’t worth it to feel a bit more comfy when it comes to benching max weight.
Form is atrocious. Drop weight down to the bar only and practice good form lel.
Jk. If you want strict do a chest supported row variation. Most other rows will have some body english to them but that’s ok. Unless your goal is to develop body english probably finish the set when your hip thrusting is doing >50% of the work. Set is also done if your back starts rounding/ you lose thoracic extension and/or scapula positioning or you half rep
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I’ve done the chest supported T-Bar rows and I hate them, but I do use chest supports for dumbbell rows. Thanks for the tips
Right now “comp bench” has my pinkies on the inside of the rings, whilst “close grip” is index fingers next to the smooth.
The thing is though, I wasn’t too worried about tightness, drive or arching for my CGs. All I did was set my shoulders and press away, and it felt as strong as my bench did (for highish rep sets, that is)
76kg this morning, not sure what’s up with that. Will drop calories seeing as I haven’t broken 75kg in 2 weeks
How do you look? If it’s the same as at 75 kg, why worry?
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