Do something like pin lockouts for an assistance movement. You will benefit from it greatly as your weakpoint is lockout.
[quote]pbclax1 wrote:
Do something like pin lockouts for an assistance movement. You will benefit from it greatly as your weakpoint is lockout.[/quote]
Moar tricepzzz. Perhaps pin lockouts would fit nicely on your DE bench days?
[quote]AquaCruzer wrote:
[quote]pbclax1 wrote:
Do something like pin lockouts for an assistance movement. You will benefit from it greatly as your weakpoint is lockout.[/quote]
Moar tricepzzz. Perhaps pin lockouts would fit nicely on your DE bench days?[/quote]
I wouldn’t do them then. I would definitely do them on ME day since its supposed to be a heavy overload type of accessory. Yafeelmedawg.gif
[quote]pbclax1 wrote:
[quote]AquaCruzer wrote:
[quote]pbclax1 wrote:
Do something like pin lockouts for an assistance movement. You will benefit from it greatly as your weakpoint is lockout.[/quote]
Moar tricepzzz. Perhaps pin lockouts would fit nicely on your DE bench days?[/quote]
I wouldn’t do them then. I would definitely do them on ME day since its supposed to be a heavy overload type of accessory. Yafeelmedawg.gif[/quote]
Ifeelzya.jpg
You’re teddy westside afterall.
^DE day is always kept light. Maybe after my ME movement, we shall see!
ME Lower
Squat
45 x 3 x 3
95 x 2 x 2
135 x 2 x 2
185 x 1
225 x 1
275 x 1
315 x 1
365 x 1 x 3
Squats were terrible today :(. For some reason, every squat session since I hit 405 a month ago has been crap! I have noticed though that my pulling intensity has been going up, so there might be a relationship there. I will make sure to do my light box squats on deadlift day and see if my next squat session is any better.
Front Squat
245 x 2 PR
225 x 5 → lost the bar on rep 6. I have no idea how to keep my upperback tight on these lol, they are really ugly
Speed Deadlift
250 x 3 x 3
Goodmorning
140 x 6 x 3
These were terrible today
Band Rows
3 x 20
Pulldowns
3 x 12
Band Leg Curl
3 x 20
Bench
45 x 5 x 6
95 x 3 x 2
135 x 3
185 x 1
225 x 1
275 x 1
315 x 1 PR
305 x 1 (paused ish)
Was feeling good today, supposed to do speed work but I wanted to work up instead, and NEW PR! YES! Finally!
Overhead Press (paused)
45 x 5 x 2
95 x 2
135 x 1
145 x 5 x 3
DB Bench
75 x 22
75 x 11 lol
Pushdowns w/ mini band
5 x 20
Neutral Med Grip Pulldowns
4 x 10
Overhead Rope Ext
3 x 20
Machine Curl
3 x 20
Pec Dec
light weight x 100
Cable Rear Delt Flyes
4 x 15 ← these felt amazin
To make some room for recovery, instead of my planned paused triples for ME work monday, I’ll work up to a 6 rep max on illegal wides instead.
Awesome!
PLEASE TEACH ME HOW TO BENCH.
amazin.
^thx for teh comments gaiz <3
Squat
45 x 3 x 3
95 x 3 x 2
135 x 2 x 2
185 x 1
225 x 1
275 x 1
315 x 1
365 x 2 x 2
Squats were ze horrible again :(. Form felt off as did strength and speed.
Illegal Wide Bench
45 x 6 x 3
95 x 6
135 x 6
185 x 6
225 x 6
245 x 6 PR ← This set was easier than 225
Deadlift
135 x 3
225 x 1
315 x 1
405 x 1
455 x 1
500 x 3 PR
Oh yeah! Originally only planned to work to a single but decided fuck it. Hitched the last rep but I don’t care, I was proud of myself for just holding on that long lol. Had my hips too high and let my air out half way so I was happy just to finish the lift!
Standing Abs
1 x 15
I did one set of 15, and then on my first rep of the next set my abs cramped like a mofo. I was standing there trying to stretch it for like 2 minutes.
Overall productive session. I’ve had a squat and dl day every week for a long time now, I think it’s time to switch things up so I can keep progressing. Decided to go with a squat/dl day, and a lower accessory day, like how lexen has their training set up.
Caught a log in its early stages for once so will definitely be following. Felt good about my 485 pull till I saw your 500 x 3. Good work across the board dude. I could be in for 600 dead race, I’ll ignore everything else though kthx
Much needed update
Didn’t log my training for the last 2 sessions because I lost my camera’s USB cable and got lazy, lolz. But luckily I found it again, it somehow got in my backpack.
Here are my last 2 sessions
DE Upper
Speed Bench
45 x 5 x 6
95 x 5 x 2
135 x 5
155 x 2 x 6 close, comp, pinkies on rings
Accessory work that I don’t remember - triceps, lats, high rep delts, biceps, upper back
Deload Pull
Sumo Deadlift up to 275 x 5 x 3
Pulldowns… and other stuff I forgot
Max effort floor press today. In other news I am going to be adding a CNS reading to my training (tap test) so hopefully that will work out pretty cool.
ME Upper
Flo’ Pruss
45 x 5 x 6
95 x 5 x 2
135 x 3 x 2
185 x 2
225 x 1
245 x 1
275 x 1
295 x 1
310 x 1 PR
80% ~ 250 x 5 w/ long pause
My ass wanted to rise and it almost did, but I kept it touching the floor! Wasn’t feeling too strong today so happy to hit a PR
Close Grip Floor Press
265 x 2
255 x 3
250 x 3
JM Press
95 x 5
115 x 5
135 x 5 x 3
Wore elbow sleeves for this, friggin painful! And to think what would have happened if I got a smaller size, or bought the super heavies.
Rolling DB Extension
50 x 8
60 x 8
65 x 8
Chest-Supported Row
2P x 8
3P x 8
4P x 8 ← friggin hard
3P x 8
Reverse Pec Deck
4 x 15
Fat Bar Pushdown
4 x 15
Fat Bar Curl
85 x 6 x 3
Just watchted your squat vid… I’d say you need to lose that little back and forth rocking thing you do before you start your squat. Stay tighter in your abs and upper back. Maybe bring your hands in a little and elbows back. Squeeze the proverbial shit out of your shoulder blades and pull that bar into your traps.Do you see how much your elbows come back when you start to push your squat up? Try keeping them in that position with more back arch and shoulder tightness.
Slow your descent just a little and focus on “loading the bar” over your hips and driving up through them as you hit bottom. Can’t see your feet, but it looks like they are turned in a little too much and you need to focus on driving your knees out a little more.
Way to much bar travel toward your ass and toes. Focus on keeping your bar path over the center part of your feet (just in front of your ankle as you look down). Do you see how much your elbows come back when you start to push your squat up? Try keeping them in that position with more back arch and shoulder tightness. Your squat is turning into a power GM.
Just a few things I see. Saw that 315 bench PR. Hoping to get my own three plate bench before March!
[quote]TheTexican wrote:
Just watchted your squat vid… I’d say you need to lose that little back and forth rocking thing you do before you start your squat. Stay tighter in your abs and upper back. Maybe bring your hands in a little and elbows back. Squeeze the proverbial shit out of your shoulder blades and pull that bar into your traps.Do you see how much your elbows come back when you start to push your squat up? Try keeping them in that position with more back arch and shoulder tightness.
Slow your descent just a little and focus on “loading the bar” over your hips and driving up through them as you hit bottom. Can’t see your feet, but it looks like they are turned in a little too much and you need to focus on driving your knees out a little more.
Way to much bar travel toward your ass and toes. Focus on keeping your bar path over the center part of your feet (just in front of your ankle as you look down). Do you see how much your elbows come back when you start to push your squat up? Try keeping them in that position with more back arch and shoulder tightness. Your squat is turning into a power GM.
Just a few things I see. Saw that 315 bench PR. Hoping to get my own three plate bench before March![/quote]
Thanks for the tips brother, I’ll keep some of this in mind for my next squat session. I’ve been talking a lot of squat (lol get it?) over with some friends and my powerlifting mentor and I’ll be dropping the weight to focus on form for a while. My squat is ready to get all prettied up.
Yeah, no problem. Just slowing down did a ton for me.
What kind of shoes are you squatting in?
[quote]TheTexican wrote:
Yeah, no problem. Just slowing down did a ton for me.
What kind of shoes are you squatting in?
[/quote]
Either vibrams or socks
Good stuff breh, following.
[quote]xdsho wrote:
[quote]TheTexican wrote:
Yeah, no problem. Just slowing down did a ton for me.
What kind of shoes are you squatting in?
[/quote]
Either vibrams or socks [/quote]
This is just anectdotal so, take it for what it’s worth. I used to squat barefoot; did for over a year. I injured my knee in 2010 after ignoring some pain in the knee for a while. Now I squat in oly shoes and have NO issues in the knee and the torn ligament is still detached (right PCL). I have seen a few other guys have knee issues who also squat barefoot. I think the idea of having some kind of arch support during times of extreme loading is a good one. Not everyone has a strong enough arch to handle the downward force of the added weight. At least that’s my opinion.
Bleh
Today my tap test result was elevated more than usual which is supposed to mean a good max day. I had the complete opposite result, lulz
Squat
Up to 315 x 2 x 2 @ what felt like 9.5 RPE, terrible. 95lbs was slow so I knew something was going to suck.
Deadlift
Up to 495 x 1, much slower than adam fml
Weird thing about deadlifts - my strength curve was reversed today. I was weak off the floor but had easy lockouts, dunno why that happened but it felt so weird. For you dudes weak off the floor, I don’t know how you do it.
Going to try and take care of my mobility and recovery work more seriously. Hopefully doing that will help improve my consistency with my training.