Lol, way to make me paranoid Adam! Those were both maximal attempts or close though so I should be okay (for now), second pull looked a lot better taking the tension out wise. I might experiment with deadlifting strapped again at some point, but the initial pull feels really strange for me strapped (as in just not as strong or clean).
For some reason, this is only the case off the floor, rack pulls I always go double overhand and strapped and am fine with far heavier weights. I’ll have to have a think.
[quote]ashylarryku wrote:
I trained with straps for a while, and pulled 530 mixed grip at my competition no problem. I stick with double overhand until I feel grip is giving, and then I add straps. I try not to use a mixed grip, since I’ve heard of so many bicep tears (and seen them on YouTube) and hear that one tsoas gets tighter than the other after using mixed for so long.
[/quote]
Hey Ashy,
What do you mean by one tsoas gets tighter than the other? I pull mixed grip on heavy sets, always with the same hand turned under because the other way feels so awkward. Forgive my newb anatomy status, but what’s the tsoas and what’s it responsible for? I don’t want to create any big imbalances or anything. Couldn’t a “tightness” be foam rolled/stretched like in anything else?
@jake: Lol just trying to help and make sure you know shit can happen real fast.
@Kakarat: Yeah I tried not to look directly at the bicep during the vids lol.
@inkaddict & HydroWheySessi: Yes I meant psoas haha. Watch this vid @ 2:52 to explain how one psoas gets tighter. Also, he explains how straps are beneficial @ 1:55
A) Squat
225 X 3, 265 X 3, 285 X 2, 315 X 2
345 X 1
365 X 1
385 X 1
405 X 1 PR!!!
B) Bench
255 X 3 X 5
These felt great
C) Deadlift
385 X 3 X 5
These felt moar great.
D) Front Squat
235 X 3 X 3
225 X 3, 2, 1
235 X 3, 2 hit the catches coming down and missed the rep. These were feeling terrible so I quit.
E) HS Trapbar Deadlift
6 X 6
Felt pretty spent so I called it.
NOTES: That 405 buried me at the competition October 28th so it’s been almost 2 months now and I smoked it. It looked pretty decent on film but felt harder than it looked lol. I’m really pleased. I weighed in at 203 this morning so it’s basically a 2 X BW squat but I’m shy 1 lb. I guess I’ll just have to keep getting stronger, oh well . . . .
Well I went in for my rack pull session last Friday but felt pretty off and didn’t have much if any motivation to train so I called it. Saturday and Sunday I was busy with family obviously and gyms were closed so I didn’t train but it did me some good. I felt pretty good today and was able to go 20 lbs heavier on my rack pulls.
HFS and Posterior Chain
A) Trap-Bar Deadlift
405 x 2 x 3
B) Bench
275 x 2 x 3
These have never been easier.
C) Deadlift
405 x 2 x 3
These were pretty speedy today.
D) Rack Pull
515 x 3 x 2 PR
(515 x 3, 2, 1) x 2
E) RDLs
315 x 8 x 3 PR
D) GHRs
8 x 3
I have never been able to use an actual GHR machine until today and I liked it. Got an insane stretch in my hamstrings.
G) Lying Leg Curls
8 x 3
NOTES: Really good session. I’ve got back and biceps tomorrow, shoulders Wednesday, and quads Thursday and then I’ll be traveling for a few days so hopefully I can get more training in but I doubt it. I’m fine with it because I hardly ever deload and am fine with unexpected deloads here and there. I’m also in the process of moving. I’m finally getting my own place and getting out of this townshome with my lazy stoner roommates lol. They are my best friends but I’ve come to realize we are just different people and it’s about time I get my own place to really finish these last 2 semesters and get my degree.
[quote]phlegms wrote:
Your bench and deadlift have really been flying up as of late, just more proof that high frequency works incredibly well. Keep it up man! [/quote]
Thanks, bud!
Bench, Back, and Biceps
A) Bench
ramping sets
315 x 1
This was really easy today. I brought the bar a bit too low on my chest, and it wasn’t as fast as I would have liked it to be, but it was still pretty easy.
B) Kayak Rows
100 X 8 X 3
C) Wide-Grip Overhand Pulldowns
10 X 3
D) Supinated Puldowns
10 X 3
E) Straight-Arm Pulldowns (there was no seated row so I did these and felt them better anyway)
10 X 3
F) Rope Curls w/ Double Contraction
10 X 3
AR: tricep extensions
G) Reverse-Grip Preacher Curls
10 X 3
AR: DB overhead extensions
H) Cable Curls 3 seconds up, 3 seconds down
10 X 3
AR: CG pushups
Posing for a bit. I never pose and it was horrible lol. Need to work on it more.
NOTES: I felt rather sluggish during bicep work. Not like I was burned out but just a little sleepy. I was still motivated to get at it. Every back and bicep session for a while now I have worked up to a heavy yet not taxing bench topset to get myself less intimidated with seeing 315 on the bar and it is definitely working.
[quote]jake_j_m wrote:
315 is definitely your bitch now. That quality of gym being so empty is like a dream come true. Campus based gym in holidays? amirite?[/quote]
Lol thanks Jake. This is actually a local gym in town that not too many people go to. I only go here during break when our strength club is closed. I would go here more often if money weren’t an issue. I already have a membership to our rec center (comes with tuition) and ou strength club. When I graduate, if I’m still in Lawrence, this is where I’ll go.
[quote]phlegms wrote:
Dat back width… Those kayak rows are very obvi working, will have to give em’ a try one of these days. [/quote]
Thanks, man! I think it’s the improved MMC and being in better control of the weight that i helping the most.
Because we all need a reminder for a hair cut now and then, grats on the squat See I can compliment too. I’m about to have a spike just for you.[/quote]
But I like my long hair! I’m a student I don’t need to look professional I just need to look sessi haha.
Because we all need a reminder for a hair cut now and then, grats on the squat See I can compliment too. I’m about to have a spike just for you.[/quote]
But I like my long hair! I’m a student I don’t need to look professional I just need to look sessi haha.
And thank you.[/quote]
Well how about longer hair gets nasty after the gym? I don’t know! ( just had my spike, don’t mess with me )
See I can compliment too. I’m about to have a spike just for you.