Good stuff…maybe I should start doing these again. I guess I did them more on the more strict side before that’s why I wasn’t really feeling my lats. Avoided them too because of what Jeff Cavalier said that they can predispose you to hernias. I’ll have to look that up again.
…assuming of course I can actually get to the gym. Oh well. Can’t wait to get back
You can do them strict or cheating, but doing them strict isn’t why you couldn’t feel your lats. Honestly, lat recruitment took me longer to figure out than anything else. But thinking about lifting by squeezing your lat and driving your shoulder down towards your butt, as opposed to lifting by just pulling your arm, went a long way to getting the right feeling.
That being said, cheat rows are fine too.
I see. I think I can do what you said before to feel the lats - I can do them while seated and not lifting weights, but I forget that as soon as I lift lol. Anyway, yeah I think I just tended to pull up with my arms with momentum from the shoulder/upper back, so thanks for the cue!
Pull the dumbbell towards your hip, too. Try a set where you’re just pulling the weight and then try one where you emphasize pulling the DB to your hip. You’ll feel the difference.
Oooopsiee… Haha. Alright, thanks!!
20 October 2019
I got to train!! Woohoooo!
Bench 42.5, 50, 57.5kg x 8, FSL 2 x 5
Bench had to go first because I had to work in. Feels so out of practice on these. 8th rep was grindier than I’d like
Squat 80, 90, 102.5kg x 6
I’m sure I had 1 more grindy rep, and probably a really grindy 8th. I just stopped mentally at the 6th, not sure why, but I’m not complaining
Neutral grip pull-ups 4, 3, 3, 3, 2
Slow controlled eccentrics on the last reps. I feel stuck on these, but given the frequency of training, can’t really complain.
DB rows 10kg x 10, 12.5kg x 3 x 10
Did them as how @flappinit and @Frank_C said and Jeff Nippard’s video. Definitely felt them more in my lats vs my upper back. Weight was just right; I didn’t rely much on momentum to get the weight up on the concentrics. Felt ok. I knew it worked right because I was gonna do cable lat pulldowns afterwards and on the first rep my lats just said NOPE, you’re done. Hope to get some DOMS there tomorrow.
Single leg leg press 5 stacked plates x 10 reps per leg x 3 sets
Don’t know the weights of the plates on that machine. Didn’t really focus on form, just got the work in.
Back extensions BW 3 x 10 with holds on the last reps
Missed deadlift and OHP last week, but just decided to still do squat workout this week. Really want to maintain my squat at the very least until exam is over.
Also, I know my squat isn’t heavy at all, but I’ll admit that I’m quite happy that some of the stronger guys are taking notice. Not many guys in the gym my size are squatting what I am squatting. Little victories I guess.
Vids or didn’t happen
Was really excited to lift that I forgot. Ha! But really though I regret forgetting to take a video of the squats
Lol fair. Next time
How’s your back? Still achy?
Nah chilled a bit now.
@jackolee here it is. Not much action going on until November 22 though. Will get back to regular programming after that
Nice session Whang, 102,5 kg for 6 with some in reserve nice.
Good to see you’re getting some workouts in now and then before you can start consistently again.
Thanks mort! Yeah, just maintaining the weights and not losing technique is the goal for now. Gonna recalculate TMs right after my exam and gonna restart 5/3/1 from there. Can’t wait!
27 October 2019
Maintenance phase
Deadlift 80kg x 5, 70kg x 5, 70kg x 5
Wasn’t happy with the form of 80kg so dropped weight. Lowerback rounding was still there even though I dropped the weight. Really gotta practice this technique more. Compared to last time, I think I wasn’t patient enough to flatten my lower back as much as I’d like and just started pulling. Will post videos when I can
Sumo 90kg x 5, 100kg x 10
Where the hell did that come from. Barely practice sumo. Just slapped on my belt and just pulled it off just like that.
OHP 30kg, 35kg, 40kg x 5
Feels so out of practice.
Side laterals 5kg x 4 x 12 supersetted with
Face pulls 20kg, 20kg, 17.5kg, 17.5kg x 10 reps
Back extensions with 5kg plate 3 x 10
Looks like a solid sessions with all the cardio
Thanks man! Although you mean the LACK of cardio? Haha. Will try to get some running in again when my schedule is a lot more free
Perhaps he was referring to the sets of 5 and 10?
Nice session for maintenance. Keep hitting it. I think you’ll be better mentally if you’re able to train a bit while you’re busy.
Feel free to critique my form!
Some squat PR months back. Heaviest I’ve lifted, but the 100kg x 8 from before gives a higher e1RM. Forgot to upload this.
Recent Sumo 100kg x 10
Really don’t practice sumo that much, so I’d be glad to hear what you guys think.
Most recent conventional
First working set - 80kg
Didn’t feel so good so dropped weight
2nd working set - 70kg
Wasn’t being patient enough to start with a flat back like when I first tried this technique out. This new technique being pulling the slack first, and then wedging myself to the bar while still applying a pulling tension on the bar with the upper body (I finally understood the cue lol). Will continue to work on that. Still bringing the hips a tad low in an effort to keep the back flat, but it made my shoulders go directly over the bar instead of a little in front, so everything shoots a little forward once I initiate. Anyway, I think I like this technique and slightly wider stance more than my old one. Thanks to everyone who’s helped and will continue to help!