I can already see from this picture
That if you were to set up a foam roller behind you like the guy in this video that you’d be hitting it. It’s a hip hinge and snap, not a squat, and your back will not tolerate the weight that low and that far behind you for high volume.
Got it. Will work on them more. Gotta say, I was feeling it in my glutes and my abs…aside from my lungs of course. Haha. Thanks guys!
Well you will initially feel them in your glutes, but you definitely need more of a snap. Your arms should barely be working for the top half of the movement, it’s the hips snapping forward and the glutes tightening that gets you momentum. Your forearms should be on either side of your junk. “Swing” is kind of misleading because what you’re doing looks like swinging it, but it really is a more violent movement than you’re doing (which is totally counterintuitive to most lifting movements). Get to high rep sets of heavier weights and trust me you will not be wanting to hold onto the KB for as long and slow as you are. Work on what I showed you and post another video next time.
Alright, got it. Thanks man. Will work on them and tag you in the future
I’m all in with the other guys, it’s a more snappy movement.
I think you hinge might be good enough, but you’re letting the bell fall low between you legs. Shoulders up and back and the bell as high up in the crotch as possible.
And snap, stay tight, snap
Got it! Thanks mort! Will work on them
Another “pulling the slack out of the bar” video. Kinda a different take/cue based how he explains it. Will be trying it out too
13 June 2019
C3W1D2
Deadlift 75 x x 5, 85 x 5, 95kg x 12 (rep PR), FSL 3 x 5
OHP 30 x 5, 35 x 5, 40kg x 8, FSL 3 x 5
Side lateral raise 7.5kg x 10 x 4
Face pulls 25kg, 22.5kg, 20kg, 20kg all for 10 reps
KB Swings 16kg 1 min straight x 2 sets
Wasn’t really into it today and it showed. Lost my breath on DL on 5th rep when I know I can hold it up to 10 reps. OHP was also really grindy past the 4th rep
I wonder until when can I keep using this 5/3/1 beginner template where there’s two main lifts a day both on 5/3/1 progression. I’m assuming the answer is when I can’t recover from it anymore well enough for the next session, then I should switch to regular 5/3/1 where you focus on one main lift a day. Thoughts?
As long as you’re setting PR’s or close to it, and you enjoy it then you’re good.
When the PR’s don’t come and you feel you’re not ready to smash the PR’s or the pure length due to warm up gets to long then it might be time to switch.
Don’t change something that works.
Yeah, no plans to switch just yet. Just some thoughts when I get tired of studying lol
Really love these guys joking around. Haha.
Didn’t realize WSM was already starting.Can’t wait to see what happens!
19 June 2019
C3W1D3
Squats 72.5 x 5, 82.5 x 5, 95 x 8
Bench 40 x 5, 45 x 5, 52.5 x 8, FSL 3 x 5
Pull ups 3, 4, 2, 3, 3
Dips 5, 5, 5
One arm seated cable rows 30, 25, 25kg
I think I prefer the other machine for this. Not sure if the difference is significant
This is what I used today
And what I usually use (except that the neutral grip handle is narrower than this)
There is at least some differences.
From the bat your usual machine has chest support, I think it allows for greater focus on seperate back muscles.
The one you used, will let you use the whole back and work on posture as well and I think it strengthens the lower back a bit more.
BUT I’m no expert at all.
I like your workouts, they seem very balanced
I see. That makes sense. I find it easier to cheat the one with out support too, as you can put some body English to it. I must say, the lats do get a little more stretch that way i think
Thanks mort! Just trying my best to stick to Wendler’s approach of choosing compound assistance exercises with best bang for buck and targeting weak areas to avoid imbalances. In my case, a little more pulling than pushing movements
…plus I’m too lazy to do too many exercises gym bro style lol (RIP biceps. Haha)
A little body movement to get a few extra reps is a good thing. It’s like doing assisted reps with a partner. Don’t do the whole set that way, but it’s useful at the end.
Oh for like overload? Alright, got it! Last two or three reps out of 10 maybe?
Yep. You still need to be able to control the negative portion of the lift. If you can’t control the speed of the negative/eccentric then the set is over.
Alright, got it! Thanks!
Thinking of using this so called Egyptian Cable Lateral Raise instead of my usual dumbell side lateral raise. I really like the training stimulus from cables in general
