Didn’t say easy, just a bit silly.
1 Like
03.12.2019
Rest day.
Well, it’s getting colder here, shitty rain and bitter cold.
04.12.2019
triple sets
1. bench press shouder wide grip (47,5kg 57,5kg warm up) 10-8-8x62,5kg
2. cable low row (40kg warm up) 3x10x55kg
3. leg raises on roman chair 3x15
4. hyperextensions for glutes 3x20
5. trap bar deadlift (73kg, 83kg warm up) 3x5x93kg 
6. leg extensions 15x25kg 12x30kg 10x35kg
7. seated calf raises 3x15x30kg
8. cable lat pull down unilateral (kneeling, on crosover machine) 3x12x45kg each arm
9. peck deck machine 3x10x60kg
10. leg press machine 45 degree (90kg warm up) 2x12x120kg someone took my plates before the last set
11. lying leg curls 3x12x30kg
12. dumbbell lateral raises -unilateral 3x10x8kg per hand
Well, at the whole time I thought that I deadlift 88kg , I felt them heavy and I was very upset that I did only 5 reps. But now I look at the video and I see that they were 93kg 
, hahaha, I did PR for reps and sets and didn’t realize it.
Three weeks in a row I had done only 4 workouts per week. Yes, they were full-body and I deadlifted 2-3 times a week , squating and hip trusting regularly, but I felt like skipping. I will try this week to do 5.
That’s me in a train :).
4 Likes
Agree with that. Also I don’t like equipted competitions where someone can bench 50-60-70kg more thanhis/her PM or squat 100 kg more than usual with some multi-ply powerlifting suit … That’s silly for me…
Oh, 100%. Each to their own, but watching “Westside vs the world” made me very convinced that equipped powerlifting is never going to be a sport I can get excited about.
It’s not perfect, but I’m really proud of myself.
I’ve never could to brace myself and hold my breath properly. Now, with the belt I can achieve this abdominal pressure and even I was a little dizzy after the set.
The belt is too wide for me and disturbs my false ribs.
3 Likes
05.12.2019
triple sets
1. cable lat pull down neutral grip (40kg warm up) 3x12x50kg
2. overhead press (20kg warm up) 3x12x30kg
3. crunches knee to elbow 3x30
4. seated leg press machine (70kg warm up) 3x10x120kg
5. calf raises on seated leg press machine 3x10x120kg drop set 3x10x90kg
6. lying leg curl unilateral 3x10x20kg each leg
7. seated row machine 3x12
8. triceps push down V handle 8x50kg 10x45kg 12x40kg
9. rare delt machine 3x12
10. dumbbell RDL 3x12x(2x32,5kg)
11. seated leg press machine narrow stance 3x12x90kg
12. overhead triceps extensions with rope 8x30kg 10x25kg 12x20kg
Light and nice.
Me too :).
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That meme got me .
Good lifts
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My awfull squat last week.
I did 5x67,5 kg but it wasn’t good enough and dropped the weight to 7x62,5kg and 10x57,5kg, which were better, I supposed.
2 Likes
06.12.2019
Rest day.
=====================
07.12.2019
triple sets
1. back squats (37,5kg, 57,5kg warm up) 3x6x67,5kg
2. overhead press 3x7x37,5kg
3. leg raises on roman chair 3x15
4. weighted sit ups 3x12x15kg plate in hands (I started with a plate overhead but my shoulders drop dead very soon)
5. pull ups neutral grip 3x8
6. pec deck machine 3x12x50kg
7. hyperextensions 3x25
8. split squats on smith machine 3x8 each leg 30kg added
9. leg extensions 8x35kg 10x30kg 12x25kg
10. cable low row 3x10x55kg
11. lateral dumbbell raises unilateral 3x10x8kg each hand
12. cable tricep push down with rope 3x12x35kg
Squats- still awful like in the video, but easier than last time.
As I don’t have any supplementation except a dose of creatine monohydrate daily and I don’t follow any strenght program I’m very happy that my strenght and stamina are growing up a little bit with time.
I lost 1,5 kg which is great for this little caloric deficit.
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Nice to see someone else squat high bar.
The bar seems to drift a long way forward. I’m sure @MarkKO or @Pinkylifting could tell you why.
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It really doesn’t look that bad. The bar does drift some, which I would guess is maybe lats not tight enough or brace coming a bit loose.
2 Likes
SAME!!!
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Same for me! Used to low bar for years because of my knees but when I could do it high bar proved way better for me.
@queen_cobra your heavier squat looks good enough for me, really, go for the grind!
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Eww, peasants…
Haha, I’m kidding!
A good portion of my family in China are peasants 
2 Likes
Thanks for support, guys. @aldebaran @anna_5588 @MarkKO
I used to squat low bar in the past, but since 2016-2017 started hight bar- I see it’s the only way to stary more stable and tight.
My back is fine- but my quads are weak and also my core. I always start to stand with my butt, not my chest upright. :).
Here my squats from yesterday- I felt myself more stable, but squats are still ugly. (I tied my shirt in front :))
Well it’s the same for me. So I think it’s a good thing to do both or at least more high bar. With high bar even though I’m slightly weaker even on a completely max effort I keep a good form while low bar my butt will shoot uo and my knees will cave in more.
Honestly a slight hips raise will happen on max effort. You look good really. If you are still worried try to incorporate some pause squats, coming out of the hole by pushing your back up
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Yes, pause squats are the solution here, I know that but I hate squatting so much and it’s so harder than every other exercise even without weight that I just skip them :(. I did pause squats years ago and it helped a lot. But I should start to do them again.
It really just looks like your bracing is a off. Fix that and you fix the issue.
1 Like