Thanks that helps a lot! I have Always started from above the knee, gone down and up again. One thing I also struggle with is stuffing in the end. Any advice for that?
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Use long reach pliers and put duct tape over the nose so it doesn’t tear up the wraps. Put the pliers over your knee under the last revolution.
I have a similar thought when I see people talk about shoulder and elbow pain during squats. I’ve always thought the bar rests on your back and the hands just hold of steady.
Why do you move the bar up for those sets?
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In the same. I try not to rely on squeezing the bar to generate tightness either except on max or close to max singles.
I did high bar because that’s what was programmed. It doesn’t come up often, thankfully. A bodybuilder squat for us is close stance, high bar and constant tension (no lockout, not necessarily below parallel either).
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Todays training
Band work including SuperD double band thing
DB bench 21s/tricep rollover giant set
Bench press
Worked up to 10x3x154 lbs with 15 second rests
Spoto press
20x154 lbs
DB incline bench
10x44 lbs
10x50 lbs
JM press replacing skull crushers
2x10x88 lbs - treated my triceps to a slow eccentric. Great success.
Seated row
10x110 lbs
10x132 lbs
2x10x154 lbs
Did these on the chest support row this time, bit sat back because that machine gives more ROM than the actual seated row setup we have
Band pull aparts
3x30
All up an hour
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Same reason as @MarkKO: The program called for it. It’s just a variation of the main movement. It’s a lot more challenging for me and therefore also allows for a great training effect without using as much weight. So far the theory. I think about most variations that way - allow for decent training effect while not using as much weight die to the nature of the movement. Doesn’t go for all variations (think block pulls) but a lot of them (different stance, tempos, pauses).
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Woke at 262.3 lbs, looking much the same as usual.
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Hey Mark. Been wondering for a while, with your 10/15 second rest sets is it 15s then set up etc or is the set up included in the rest and the first rep starts straight after the rest?
@caesium32 ideally 10 seconds or whatever includes setup. So 10 seconds where the bar isn’t moving.
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Woke at 262.4, looking much the same as usual.
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How long did you not train after you got your tattoo???
I didn’t. I just didn’t cover it with anything, so no wrist wraps. Pretty sure for one or two of them I’ve trained the day after.
I’m getting one on my forearm so Will it be fine to work out after day’s break??and what precautions should I take?
Sure. Just don’t wear wrist wraps for a few weeks.
Todays training
10x10 seconds bracing 90/90
Some back raises with glute squeezes
Deadlift, stiff bar
Worked up to 5x3x418 lbs
DL without touching the floor
2x10x346 lbs
I dislike these. Hamstrings blow up though. Fingers won’t let my wedding ring come off now, but seems fine to keep it on at the moment.
Weighted step ups
3 minutes with 53 lbs (both big chains)
@Frank_C has touched on this in the past, but step ups are NOT a simple exercise. It’s only since I learned how to feel muscles work better that I can do them properly. This made it a very interesting 10 minutes.
BB row
2x12x154 lbs
All up an hour and five minutes
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Now that sounded like the sort of horrible session I have come to expect from you Mark. Love your work mate.
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The deadlift without touching was bad enough, but the step ups just made it disgusting
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The thought of those step ups being done properly was enough to make my quads start to ache !!
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I really regretted that second chain.
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Woke at 263 lbs, looking a little more bloated.