Nordic Blood: Climbing And Lifting / Lifting And Climbing

Training Training Logs
923

Oh, yeah. I do the same with longer sets (8+) if needed, I just go to a cross-arm grip.

Guess so. My upper and lower arm (up to the wrist) are more or less the same length. If I flex my elbow with my upper arm vertical my wrists come up to about shoulder height. (This is a very scientific test, yes. Bicep size does matter here) I can measure them in a bit

Now that you’re in the groove you could measure you humerus/ulna ratio

I hate squat variations from low pins because getting in position is damn hard and with that I lose a lot of weight on the bar. Squat variations to pins are great though, and, for me atleast, allow for greater loading

924

Yes. Yes you will

925

36-39 cm humerus. Its tough to measure alone. Ulna is 28. So short in relation to the humerus.

926

I had about 34cm humerus and 31cm ulna so there is definitely a difference there. How tall were you again? Because I get told I have long arms and I’m around 191-193cm tall and you have about the same length of arms if we were measuring from the same points.

927

I’m 186

928

You’re one long limbed dude. Granted, I stand in such a posture that I’m like 180 tall at the first sight. This was a fun exercise, differences in body propotions are oddly fascinating

929

It’s made me reconsider my stance width on the squat. As in, go wider. It’ll be interesting when train together, maybe you can share some thoughts as a fellow tall person.

1 Like
930

Funny you mention that, as I played with mine just a while back. One thing I found to be pretty good for staying upright and taxing the quads was to take a medium to semi-wide (not sumo by any means) stance, pointin your toes out considerably (like 45 degrees) and squatting between your legs from there. Heavy as hell, at least the first couple of times, especially on back squat. On front squat the difference wasn’t that much. But doing it right, even with no extra weight, you should be able tl feel your quads quite a bit.

Definitely, and that goes both ways.

931

I think this would depend on why you’re training the front squat.

Personally, I don’t think it matters.The purpose of the rack position is to make sure the bar stays on you and close to you. If your rack position fails then either the squat will become really difficult since the weight shifts away from you or you will dump the bar.

1 Like
932

2019-12-13

Hybrid-split: 5-9 Mk. 0 (Let’s Get STRONK)
Week 1

Friday
A1. Hack Squat 3x10-15, quad emphasis
3x15@140 + machine, might want to try a deeper ROM here
A2. Hip Thrust Machine 3x6-10
3x10@72.5

B. RFESS 2-3x6-10 (barbell). 40kg
8R/6L
10R/8L
15L/10R

C1. Lying leg curl 2x8-12, 1x6-8-10
12@70
12@70
6-8-10@80-60-40

C2. Abductor machine, 3x10-12
12@95
12@105
12@115

933

Hybrid-split: 5-9 Mk. 0 (Let’s Get STRONK)
Week 1

Saturday
A1. Military Press 3x5-9 @45
7,
7,
6

A2. Chin-up 4x5-9 @ 16
7
7
7
(forgot there were 4 working sets on this)

B1. Seal-row 3x10-12
Mish-mash of weights

B2. DB Flat Bench 3x8-10 @ 26 per hand
3x10

C1. BB Tricep Extension → JM Press → Close-grip Mechanical Drop set. 3x8-10 + max + max.
WW: 30
WW: 25
WW: 27.5

C2: Barbell Curl 3x8-10 @ 30
??? For reps

934

Hybrid-split: 5-9 Mk. 0 (Let’s Get STRONK)
Week 2

Monday:

A1. Back Squat 3x5-9, 90s rest @ 120kg. Progress
7
6
7

A2. Incline Bench 3x5-9, 90s rest @ 60. Progress
7,
7,
7

B. Snatch-grip Deadlift 4x6-10. (ss: optional ab-work) @ 100. Progress
4x10

C. Dips / Curls / Lateral raise tri-set, 2x6-10 @20/18/7. Progress
2x8/?/7

935

Reps did not feel great today. I have a minor back problem that has been ongoing for weeks and weeks, had it fixed Friday and then it slipped right back as I was getting up from DB flat bench. I think it’s evident here as I wibble-wobble forward and backward trying to find a pain-free bar path.

Also didn’t get my normal warm-up in so hips felt quite stiff making it very tough to hit depth. I could probably speed the eccentric up significantly (at least if my back was doing okay) but I don’t have an argument as to how that’d benefit me so I don’t.

2 Likes
936

Strong squats man. I need to up my game significantly.

1 Like
937

You should have no problem catching up while I’m doing 5-9, just do 5 sets of 3-5 for a while and you’ll surpass me.

1 Like
938

Honestly, spent a bit of time trying to figure out why my squat sucks so badly. The conclusions I’ve reached are:

  1. not enough time spent in higher rep ranges
  2. little to no time spent on core work.
  3. no assistance work.

So that’s my plan for squats for next year. I’ve beat my head against a brick wall plenty trying to get stronger in the 2-5 rep range and it just doesn’t get me anywhere on squats.

939

Do you have any ideas on how that’d look like?

Here are a couple of days to fix 1.

  1. Have one day for 5x5, and another day for 5x10
  2. Work up to a crisp single (or heavy three reps), do 3 sets of 10 at a lighter weight

Here’s a combo-solve for 1&2.

  1. Do front squats for 4x4-6 or 6-8 (Core work galore)
  2. Then do back squats for 6-8.

And 3, well, there’s just so many ways to fix 3.

940

I have a plan for the year:

6 months mass building is first up. Thats:

  • 6 weeks Mass made simple (lots of high rep squats, front squats for strength and complexes)
  • 10 weeks my own concoction (including high volume, moderate rep squats), plus core and probably quad work
  • 6 weeks Deep Water, modified as little as possible and definitely still including 10x10 squats and core work every workout.

After that, the intensity will start increasing and the volume drop back to sensible levels as I build towards a max at the end of the year.

If those 6 months can’t pack some meat on my legs, I think I might be a lost cause.

1 Like
941

My squats a lagging a little bit but getting better. Game changer for me was squatting 3 times a week. 1. Heavy sets of 4, 2. lighter sets of 8, 3. medium weight reps of 6 for technique.
If you want them to improve you have to do more.

942

How do you feel about sets of 50 twice a week?