Nice on the weighted dips. That’s venturing into badass territory.
Thanks, really find I can push myself on them more than bench with bar or dumbells. Plan to keep upping weight when I can get 3x8. 2 plate dips for rep’s would be pretty cool!
Brian Alsruhe just put up a new video on Bracing the other day. He talks about not having the belt too tight to allow room to breath and brace properly. If you have 10 mins have a look at it as you might get some more tips that help.
Will definitely have a look at that. Thanks. Saw an article by John Ruskin along a similar theme where he said beginners think tighter is better, which stops them bracing properly. I think I was doing this.
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Pull A
5mins treadmill
Pullups
NG x 10
Wide grip x 5
Chin x 6
Wide Ng x 5
Seated cable row
55kg x 10
65kg x 10
75kg x 12
75kg x 12
75kg x 12 - stay
Straight arm Lat pull downs
25kg x 10
32.5kg x 10
32.5kg x 10
32.5kg x 10 - next 35kg 3x8
Face pulls
12.5kg x 12
15kg x 12
15kg x 12
High to mid row
22.5kg x10
22.5kg x 10
22.5kg x 10
Decline sit ups
2 x 20
Across body db Hammer curl
12kg x 12
14kg x 12
Seated Db curl
14kg x 12
16kg x 8
Preacher curl
Narrow grip 10kg x 20
Wide grip 10kg x 20
Normal grip 10kg x 20
Normal grip 20kg x 8
Wide grip 10kg x 12
If you can do 8 reps with a plate, you are already pretty close to being able to do 2 plates. I also find them to be very worthwhile, especially in comparison to a flat bench…which probably is also why I like declines. For some people at least, pushing downwards is more natural. And really, physiologically speaking we appear to be better built for doing so (?)
Boyce,
I typically adjust the belt such that I get some resistance around the same point that I would brace without it. Then fiddle with the tightness from there. Typically you should be able to tuck a hand between the belt and your tummy. Anything tighter is probably too tight.
Ralphie
@Cyrrex I think I have a fear of failing a rep on bench, like squats, but I get what your saying about the physiology, it seems “easier” to grind out a dip. Next push work out I’ll try a 2 plate single.
@ralphiedacat. I’ve been using one of the old, in the box, in the corner belts at the gym. I was having it tight cause if I had it too loose it would feel tight when setting up, but seem to move and slacken when coming up. Need to get my own belt soon.
Yeah for sure… I am currently using the Rogue Ohio. Right now its on sale so you might wanna pick it up soon.
Sounds like you have the belt on really low. Try moving it to your naval (your naval directly behind the belt not above or below)
Legs
5mins treadmill foam rolling streatching
Squat
60kg x 5
70kg x 5
80kg x 5
90kg x 5
100kg x 5
110kg x 5
Belt on
120kg x 3
130kg x 2
140kg x 1,1
Rdl
100kg x 10
140kg x 10
160kg x 8
180kg x 4
180kg x 4
Looked at that one but was still pretty pricey from rouges European site. Ordered this on friday:
Handmade in the UK with a lifetime warranty.
Nice, I just ordered myself a Pioneer 10mm single prong belt at the weekend. Took advantage of a Black Friday sale and told the wife to wrap it when it comes and give it me for Xmas.
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I’m quite excited, should be here by the end of the week.
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Push B
5mins treadmill
Incline bench
20kg x 8
22kg x 6
24kg x 5
26kg x 5
30kg x 8
30kg x 8
30kg x 8 - stay
Fly machine
75kg x 10
90kg x 10
90kg x 10
90kg x 10 - next 90kg 3x12
Ohp
20kg x 12
30kg x 10
35kg x 10
35kg x 10
35kg x 9 - stay
Db Lateral raises
8kg x 10
8kg x 10
10kg x 10 - stay 10kg x 10
Dips
Bw x 25
+20kg x 5
+25kg x 5
+30kg x 3
+35kg x 3
+40kg x 2
Bw x 10
@Cyrrex you were right, 2plate double dip!
And now that you can do two of them…surely you can do five!
Congrats!
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Pull B
5mins treadmill
Tbar row
20kg x 10
40kg x 10
45kg x 10
45kg x 10
45kg x 10 - stay
Lat pulldown
50kg x 10
65kg x 10
65kg x 10
65kg x 10 - stay form
Rear Delt fly
35kg x 10
45kg x 10
45kg x 10
45kg x 10 - stay
Straight arm Lat pull downs
17.5kg x 10
27.5kg x 10
27.5kg x 10
27.5kg x 10 - 30kg 3x8 next
Seated row machine drop set
Db shrugs
34kg x 10
42kg x 10
42kg x 10
Cable crunches
Seated Hammer curl
14kg x 10
16kg x 12
18kg x 10
18kg x 10
Straight bar curl
12.5kg x 20
20kg x 10
20kg wide grip x 10
20kg Narrow grip x 12
20kg wide grip x 12
20kg x 12
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Been unable to get to gym much this week due to some early starts. Looking forward to some squatting tomorrow.