[quote]Backbone wrote:
Congratz on the squat, that is great.
What do you normally do for warm ups?[/quote]
Thanks dude.
I’m not sure what you mean exactly, but I use the standard warm up percentages that Wendler recommends:
5 x 40%
5 x 50%
3 x 60%
…for main movements.
For accessories I don’t really warm up, sometimes I do a few light DB Rows before starting the heavy set.
Before starting a workout, I do:
5 minutes exercise bike
10 minutes of foam rolling (legs, back, glutes, chest)
30 shoulder dislocations with a band
[quote]Backbone wrote:
Congratz on the squat, that is great.
What do you normally do for warm ups?[/quote]
Thanks dude.
I’m not sure what you mean exactly, but I use the standard warm up percentages that Wendler recommends:
5 x 40%
5 x 50%
3 x 60%
…for main movements.
For accessories I don’t really warm up, sometimes I do a few light DB Rows before starting the heavy set.
Before starting a workout, I do:
5 minutes exercise bike
10 minutes of foam rolling (legs, back, glutes, chest)
30 shoulder dislocations with a band[/quote]
Pretty much what I do, except I throw in some static stretching for the calves, quads, and some Goodmornings with a broomstick to really stretch the glutes, lowerback and hamstrings at the sametime.
5 x 145kg
3 x 165kg
1 x 185kg
1 x 205kg
0 x 230kg (miss)
1 x 227.5kg (12.5kg PR but rather ugly)
Some light OHP and chins.
Notes:
Knee was still dodgy so I have been avoiding squatting this week. It’s technically my deload anyway. But yeah I really want 500lbs before my birthday so I just deadlifted today. Will be back in the normal program next week =).
All my warm-up sets went up very easily.
230kgs was FUCKING fast off the ground and stopped dead at the knees.
Dropped it to 227.5kgs and tried again. Slow as fuck off the ground, then wobbly and horrible all the way to lock out.
Could you guys give me your opinions - is this hitching??? I didn’t consciously hitch but the muscle wobbles may have made it happen regardless. If it’s hitching, do tell me because I want to know if I can validate my bragging to my friends or not hahaha.
Anyway, I am happy with lifting the weight, and confident I will do it with good form very soon.
My goal for the year was 220kg, so I will keep plugging away and now aim for say 240kg with good form.
Peace
After getting advice from some guys on here, I’ve decided to throw rack pulls from the knee on my Monday workouts instead of good mornings.
Reasoning:
-I’m strong off the floor, meaning my hamstrings aren’t a limiting factor right now
-My back doesn’t round
-Therefore good mornings are probably not critical right now. Though I hate the idea of dropping them as I love the movement - but I can only fit so many lifts into 3 full body days
-I fail/get the quakes (thanks again florelius) at knee height
-Hamstring stretch reflex is finished by this height
-Glutes and hips take over at this point, so they are likely in need of more work
-When I tried I rack pulls recently, I could barely pull 180kgs from the knee
-I am pretty sure I could pull 250kg to the knee without too much trouble
-Suggests serious glute/hip weakness in relation to hamstrings/back
So yes… rack pulls from below the knees it is!!
I will also incorporate weighted glute bridges.
4 x 6-8 @ 80% of rack pull max is the plan, as per Wendler’s The Great Rack Pull Myth article.
Squat (3/3/X)
3 x 110
3 x 125
6 x 142.5kg
1 x 150kg
1 x 155kg
1 x 160kg
Dips +10kg
10, 10, 10, 8, 5, 5, 2 - 50 total
Rack Pulls
6 x 145kg
6 x 145kg
6 x 140kg
Weighted Sit Ups
20 x 10kg
15 x 10kg
15 x 10kg
NOTES:
-Squats felt good, though my depth wasn’t great on the last AMRAP set rep. Singles were good, feeling a lot stronger in these.
-Dips were hell, hence taking so many sets haha.
-Rack pulls, first ever time really doing them… very humbling. I am SO WEAK above the knee. I have no idea how I manage to deadlift the weights that I do.
very nice 500lbs deadlift panzer(you bastard). I shook just like that when i did my 400lbs pr this summer. I was just glad parts of my spine didn’t go flying around the room
honestly i get the part about rack pulls being humbling… when i was doing sheiko (for a whole 3 weeks) one is supposed to do more with the rack pulls than the regular pulls, and i was actually weaker on the rack pulls! A good reason to do them though.
[quote]zenontheterrible wrote:
very nice 500lbs deadlift panzer(you bastard). I shook just like that when i did my 400lbs pr this summer. I was just glad parts of my spine didn’t go flying around the room
honestly i get the part about rack pulls being humbling… when i was doing sheiko (for a whole 3 weeks) one is supposed to do more with the rack pulls than the regular pulls, and i was actually weaker on the rack pulls! A good reason to do them though.
[/quote]
Cheers man! Glad to know I am not the only twitch lifter!
Haha, rack pulls are ridiculous. I can happily deadlift 180kg for 6 reps, but struggled to rack pull 145kg for the same!
Bench (3/3/X)
3 x 70
3 x 80
4 x 90
1 x 95
1 x 100
1 x 105kg
DB Rows
15 x 37.5kg
Chins
10 x overhand widegrip
10 x sternum leanback hammer grip
5 x 10kg hammergrip
5 x underhand
Barbell Glute Bridge Iso Holds
50kg x 3
70kg x 5
NOTES:
-Wasn’t happy with the squat depth on my 135x3; must work on this
-Benching was average. I worked up to my max, but felt pretty weak
-Tried to “arc” the rows all the way back to my hips to hit my upper back more directly. Made them pretty hard, but good
-Enjoyed the chins
-Glute raises are hell in numerous ways haha… but I enjoyed them
-Fuck abs
