No thanks needed! Always willing to help if I can when asked directly.
1 Like
2 January 2019
C1W3D1
Squat 75 , 85, 95kg x 8
Most likely had 1 more grindy rep
Bench 45, 50, 55kg x 10
Sloppy technique. I think I gotta put in more effort into fixing this
Single leg leg press 5 plates on stack, 3 x 10
Pull ups 3, 3, 3, 2
Doing each reprep with full ROM. It’s some sort of progress I guess.
Seated pec deck flyes 110lbs 3 x 10
Single arm rows 4 plates on stack, 3 x 10
Ankle dorsiflexion with band 3 x 12
I was thinking about this and I’m not sure what these would accomplish in terms or strengthening my ankles
KB swings 16k 45s 3 rounds
Hamstring stretches
Left hammy has improved. Still worse compared to my right, but it’s improved compared to last week
1 Like
Bench has never made sense to me so cant help you there lol
1 Like
I was thinking about it and I probably would benefit more from OHP from a sports performance standpoint, so meh. Not that important as of now lol. Thanks though!
Become a weightlifting elitist then
Lol, no thanks! Will most likely hurt myself in a YouTube fails worthy way.
Power cleans look really beneficial for triple extension doe
4 Likes
5 January 2020
C1W3D2
Broad Jumps 5, 4, 3
Adding a vertical component. Landing a little further from last time. Excited to see how I jump tomorrow night
Deadlift 80kg, 90kg, 100kg 5’s pro
Liked some reps, others not so much. I may have put on my belt too tight on the topset because it made me lazy to get in a big belly of air on the last three reps. More than the wide(ish) stance, I think the secret for me is putting my feet at a 45 degree angle, which allows me to open up my hips and really get the glutes to contribute. Might try it with my old stance width. This wide(ish) stance really gets in the way of my arms.
OHP 30 x 5, 35 x 3, 40 x 8, FSL 3 x 5
Good mornings 40 x 5, 40 x 5, 50 x 5
Got greedy on the 50. Was feeling my hammies being stretched fine in the 40s just fine. In the 50kg, the focus was just on bringing the bar up and not on stretching the hamms
Side laterals 5kg x 10 ss with
Cable Face pulls 17.5kg x 10; 5 rounds
Soft tissue work
@Frank_C you think adding a vertical component is fine?
90kg; I think the best reps were the 1st and the 5th
100kg; I think the best reps were the 1st two
3 Likes
Broad jumps look good. I didn’t see much wrong with the deadlifts, either. It looked like you were struggling to get reset between reps a bit.
1 Like
Yeah. Gotta work on that. I realized I also tend to move the bar all over the place on resets too. Thanks!
Have you ever tried touch n go? I exhale at the top, breathe and brace, and then lower. As soon as the plates touch, I start the next rep.
1 Like
I tried them before but I realized it just aggravates my hip tuck/posterior pelvic tilt (hence back rounding) as the reps go by. I could try them again now that I’ve changed technique and getting a better feel for hinging correctly because of learning good mornings
Sounds like a bodybuilding ish question but where you feel worked? Lower back? Gloots? Hammies? Balanced throughout?
I’d say lower back > legs. I feel my lower back a little sore during or shortly after. Significantly less sore with this new stance though. Old stance felt like all back. I don’t think I have a good mind muscle connection with my glutes at the starting position
You do any warm up? Glute activation 1st then core activation then movement specific prep.
Yeah something like these
How they warm up with the hip circles around 1:30 onwards. I do them side to side and then facing forward and making something like a curved path with my legs coming from outside to inside, then out again. And then straight to the broad jumps. Then empty bar
IMO aint good enough brother.
warm up should be specific to you. Mine looks like this targeting unilateral glute activation.
Look up Andrew Locks Big Three and other drills.
https://www.instagram.com/tv/B6oy2m3HplS/?igshid=oj3ui2hlwur0
https://www.instagram.com/p/B6jiDNQgXZy/?igshid=19acov7b16om3
https://www.instagram.com/tv/B669OaqgONh/?igshid=g73h3p71a5vx
1 Like
Oh wow thanks piggie! Will study those when I get home!
9 January 2020
C2W1D1
Squat 70 x 5, 80 x 5, 90kg x 10, FSL 2 x 5 paused squats
Single legged leg press 5 plates on stack 3 x 10
NG Pullups 5, 3, 3, 3, 2, 2 (18 total)
Increased my total target reps to 18 now. Last 2 sets weren’t completely deadstop
Dips 10, 7, 5
Single arm rows 4 plates on stack 3 x 10 ss with
Cable Pec Deck Flyes 120 lbs on stack 3 x 10
Didn’t bench, so will have to add a day 3 to this week
Didn’t do broad jumps either. Went late and there were lots of people, so didn’t risk the squat rack getting taken
3 Likes
Good stuff in here Whang.
For DL, do something between reset and touch n go, keep the tension and let the bar rest for half a second or a second on the floor.
Otherwise looking good.
Take a little longer rest between the broad jumps, they are looking really good, but get back take 10 - 20 breath before the next jump.
1 Like