Looks like I forgot to log on Thursday.
Nutty’s Program
Session 42
DEADLIFT 3-5 @ 120 (ss: HLR 5x10 - straight leg in the beginning, bent as muscle fatigue set in).
5x5@120, first session where I got all the reps
Front-squat 6-8 @ 65 (ss: Single leg KB RDL 4x10 @ 20kg/hand)
8
6
6
6
GHR (ss: back extension 4x12-15)
4x12-15
Nutty’s Program
Session 43
BACK SQUAT 5x6-8 (ss: Ab Wheel 5x10). Progress
5x8@95, first time at this weight
RDL 5x10-12 @ 100 (ss: BW Bulgarian Split Squat - 4x15). Regress
12
12
8
7
Missed some reps here, some residual fatigue from Saturday (or climbing yesterday). Or that I woke up 3 hours early and couldn’t fall back asleep.
GHR 3x15 (ss: Back Ext - 3x12)
I cut the session one set short, I was getting ready to pass out at this point
What’s the vibe on @-ing people that you might not have engaged that much with to ask for form-check? After yesterday’s squat session, which again left my hip a bit beat, I’ve been looking at tons of bracing videos and I’ve identified some things that I do wrong. My thinking was then that I’d record my upcoming sessions (benches tomorrow, deads friday, OHP saturday and squats again on Monday) because well - I’m probably making mistakes on those lifts too. There are several people on these boards that I know are strong and knowledgeable but asking them to take the time to review my clips seems… awkward. But I don’t think they read my log otherwise, so…
Also, anyone that reads this, what angles should I prioritize? 3/4 from the front on all lifts? I find that the plates hide a lot of action if something is recorded directly from the side. Recording from the front/behind can sometimes be meaningful.
I tag people all the time because I trust their opinion. We are all strangers on the internet brought together for a love of picking up heavy things. Tag them dudes!
Nutty’s Program
Session 44
BP 4-6 @ 72.5 (ss: Pull-up 5x10 @ 5kg). Progress?
I have no idea what reps I hit for each set. I tried bringing my hands in closer, and arching, bracing, and not doing the suicide grip. As a result, the only thing I know is that I did not hit my target rep range on all sets. I’ll upload videos later.
Obviously, the change in technique did not equate to pounds on the bar today but I did feel my triceps while pressing which was a first.
Did a triple at 80 during my warm-up which seems like progress to me.
Did a few back-off sets to practice the new technique.
Single-arm DB rows 5x10-12 @ 34kg (ss: DB OHP Press 4x10 @ 14kg / hand).
Mostly ten reps
Push-ups/Curls/Face pulls
Will do push-ups, curls and BPAs in the PM before dinner. Didn’t have time.
Note: The BP would probably have gone better if I hadn’t pushed so hard during climbing yesterday. I hit failure multiple times during that session as I was working on some new routes.
As far as videos go, for me my form issues are pretty evident so before I request time out of someone elses life I’ll fix the obvious things.
Nutty’s Program
Session 45
DEADLIFT 3-5 @ 120/140 (ss: HLR 5x10 - all straight legs but not always touching hands).
3 @ 140
3 @ 140
1 @ 140, 4 @ 120
5 @ 120
5 @ 120
Bracing put 40 pounds on the bar, just like Alshruhe promised.
Front-squat 6-8 @ 65 (ss: Single leg KB RDL 4x10 @ 20kg/hand)
8, 8
8, 6
6, 6
7, 6
GHR (ss: back extension 4x12-15)
4x12-15
So, videos. As I mentioned I can tell from my BP videos what I need to work on there most. But, for the deadlift and front-squat I’m not equally certain.
Deadlift, I believe I should maybe be more upright (shoulders seem a bit forward) and initiate the pull more with my quads and then explode in with my hip as the bar passes my knees. I can probably lean back more as I didn’t get any shin-scrape so today. @T3hPwnisher you have a strong pull, thoughts?
I don’t know who the front squat gods are on these forums. But I guess a wider stance might be appropriate for me, and obviously I should be as explosive as I’m in my last set on all sets. Agree/disagree anyone?
From what I can see in your first video, you’re getting yourself into position, THEN getting your brace, THEN going to pull, which, in turn, gets you out of position.
Get your brace FIRST and THEN get into position. This will serve to make your brace that much stronger as well, because you’ll get your air and then clamp down on position.
I know the video is dark on this one, but in my most recent deadlift workout video, you can see this in effect
I get my air set, THEN I roll back into the starting position and pull from there. With your current approach, you roll back into the starting position, and then getting your air throws you forward and it has the bar drift out in front of you.
Cheers man, maybe next session I’ll get 5x5 @ 140! I’ll make sure to remember (and tell my mates to be on the look-out for a repeat of the error). Looking at your reps, I can also maybe change my mental game that a rep doesn’t have to be Sonic the Hedgehog level fast to be OK.
It definitely depends on the lift, but keep in mind mine is a maximal effort workout rather than a workset. The goal was to generate maximal strain. If that’s not your goal, smoother reps may work better. And some dues are fast lifters while some are slow. My sets of 405 move about the same speed as my sets of 600, but I can grind the everloving f**k out of a rep. Other dues can make 700 look like 135, but as soon as they hit a snag the rep is over. Most likely a fast twitch/slow twitch thing.
Noted. I figured, and wasn’t going to go for maximal strain type reps but I can probably grind it out a little more. I’ll let recovery dictate that.
STRICT OH PRESS @ 45kg (ss: 5 kg Chin-ups 5x10)
6
6
6
4
4
Meh
BB INCLINE BENCH PRESS @ 45 (ss: BB Row 5x12@70)
12
12
12
12
Bump weight next session on both exercises
DIPS @ 10kg (ss: Curls 4x12 @ 14kg per hand, BPAs — 4x25)
10
10
10
10
Nutty’s Program
Session 47
BACK SQUAT 5x6-8 (ss: Ab Wheel 5x10). Progress
5x8@95, second time at this weight.
I didn’t feel that I really managed to get my brace right.
Tweaks:
My right hip still tends to hurt a bit anyway so I might as well omit the Oly shoe. The lift primarily hits my posterior anyway, despite the lifted heel. Depth is not exactly competition depth but that is not something that I’m aiming for either necessarily, although it would not be unwelcome to gain one or two centimeters of depth as long as it doesn’t hurt more.
I’m considering making this session 3-5 reps, and replacing front squats on DL day with 8-12 reps of back squats (maybe high bar?) instead.
Additional notes: first time without mirror
RDL 4x10-12 @ 100 (ss: BW Bulgarian Split Squat - 4x12). Stall
12
12
8
12 @ 90, these reps were “better”. I think I’ll go back to 90 on this exercise and build back up from there.
GHR 4x12-15 (ss: Back Ext - 4x12-15)
@Pinkylifting I’d more than welcome your thoughts on my squat form <3
Honestly looks pretty solid. Very solid actually. Consistent technique rep to rep and most of the reps get to depth, though you start to cut it a tiny bit high (higher than your first reps not necessarily ‘high’, cant tell from this angle). Based on video alone I’d say the only place it looks like you are leaving something on the table is in your set-up for each rep.
Your first rep starts so quickly after you finish walking that it seems impossible that you braced properly head to toe, and watching your breathing between reps it looks like you don’t squat holding a full breath.
Bracing harder (valsalva) with definitely give you a couple extra reps, or more weight, from better core stability. You may be doing this, but at the point where your squat looks on point externally, then extra wins are going to come from things we cant see, e.g., hip torque, how hard are you screwing your feet into the floor, how tight is your upper back, how hard are your abs braced (not as hard as could be from an initial viewing).
If we’re splitting hairs then getting your elbows under the bar a touch more will help tighten your lats and keep your chest upright, which is where you started to struggle on your last rep. Better bracing would also have kept you more upright on the final rep of that set.
I’m very happy to hear that! The squat is the lift where I’m most unsure with regards to my technique I doth believe. (although it should be noted that I tried the powerlifting bench last session and while I was more powerful I was a lot more in pain X)).
I’ll work harder on the brace, and @ you again next week if that’s cool?
That’s a good thing, its by far the most technical lift in my opinion, and the one that its hardest to get ‘perfect’. I’m still also super unsure about my own squat technique too. But the more you work on it, and the more reps you do, the better it gets.
Fine by me dude
From the videos I’ve seen you are looking strong! Ditto on the sumo.
Cheers!
Good work man, you’ve clearly come a long way from the start of this log.
I assume all weights are in kg?
Have you considered just socks? Makes life easier than having to worry about shoes.