Rise Of The Slaya 2019- Next Strongman Comp prep and fixing my hip

[duketheslaya]

@Frank_C

You can do an eccentric on Nordic Hams. Do a push up off the ground and finish with your hamstrings.

And how are you doing GHRs? I’ve only done them in one phase of training because none of the gyms have the right piece of equipment. Everyone has the 45 degree back extension instead of the horizontal one with the big roller pads.

The way I learned to do the GHR’s was pretty much a back extension finished with a leg curl. The padding was closer to my knees than my hips. The finish was assisted by a very explosive back/hip extension movement

Theres heaps of proper GHR’s at my gym. Did you like ghr’s?

[Frank_C]

I think they’re a great exercise for the posterior chain. With the 45 degree setup I can’t hit everything the way I’d like. Depending on how I position my feet and knees, and where I hold weight, I can feel it all in my lower back or all hamstrings. I never feel it in my glutes.

[duketheslaya]

I dont think the glutes really get worked tbh. From what I’ve read on this site it scorches everyones hamstrings

[j4gga2]

@Frank_C

I like the new Avatar. That old one was creepy as hell!

Cheers mate. The last one was a bespoke avatar, courtesy of @duketheslaya , so i guess we know why it was creepy

I kid, of course

@Frank_C

Do you guys do year round school there?

Yeah, every state has different term dates, but in general we go from late January to early to mid December, however Year 12’s finish earlier. In my state the seniors finish in mid November, in Victoria it’s later and in Western Australia it’s earlier.

States hate to agree on things

[duketheslaya]

Ooh today you can bet i consumed a shit tonne of calories. Two of my little cousins had birthday parties today (Seperate)

[duketheslaya]

Todays training
Warmup:
Facepulls 3×20
3×10 single arm machine rows
Bar hangs
Pull aparts
Foam rolling

Axle press
60kg ×2 PR
50×5

Lmao my axle press is almost the same as my bench now…

stability strict press (kettlebells looped through bands attached to barbell)
5×5 with last weeks 4×4 weight, supersetted with fat gripz pull ups 5,4,3,2,2 20 second hang on last set

Bunch of random back machine which were shitty

Pressdowns 4×20 superset hammer curls 4×15

3×20 Facepulls

Foam rolling

@danteism the dextrose intraworkout worked good i think. Just sipped it throughout the session.

Wicked session! apparently 10 hours sleep and consuming lots of calories yesterday+ Dextrose did good lol

[danteism]

@duketheslaya

the dextrose intraworkout worked good i think. Just sipped it throughout the session

Great to hear that. You did just right by sipping it all through, drinking it all at once would just crash you half an hour later

If you have something you can use to add flavour to your intra-workout drink you could try adding some salt in there as well, or you could just down some salt before heading in.(I’m pretty sure you don’t want to be sipping on salt water, that’s why the flavouring is important)

[duketheslaya]

@danteism

Great to hear that. You did just right by sipping it all through, drinking it all at once would just crash you half an hour later

I read somewhere that it makes you crash so i definitely wanted to avoid that. I only used 20 grams in 600 ml. I’d like to get a bigger bottle though like 1l for my intraworkout.

@danteism

If you have something you can use to add flavour to your intra-workout drink you could try adding some salt in there as well, or you could just down some salt before heading in.(I’m pretty sure you don’t want to be sipping on salt water, that’s why the flavouring is important)

How much salt? I do put some Iodised sea salt in my water and have some pre workout but not much because i dont know the right amount lol.

[danteism]

@duketheslaya

I read somewhere that it makes you crash so i definitely wanted to avoid that. I only used 20 grams in 600 ml. I’d like to get a bigger bottle though like 1l for my intraworkout.

You could also just refill the bottle as it empties and have some extra dextrose in a separate container to throw in there

@duketheslaya

How much salt? I do put some Iodised sea salt in my water and have some pre workout but not much because i dont know the right amount lol.

Personally I use ~a teaspoon (3-5g) of sea salt before the gym and an additional 8 grams of Himalayan salt in my intra workout (both are non-iodised) but that may be a bit too much to jump straight into

3-5 grams is plenty

[duketheslaya]

@danteism

You could also just refill the bottle as it empties and have some extra dextrose in a separate container to throw in there

Haha why didnt i think of something that simple. Thanks!

@danteism

Personally I use ~a teaspoon (3-5g) of sea salt before the gym and an additional 8 grams of Himalayan salt in my intra workout (both are non-iodised) but that may be a bit too much to jump into

3-5 grams is plenty

Why do use a bunch of different salts? And what does uniodised vs iodised do

[Voxel]

@liftangryordie500

If you get bruised shins (if you happen to be wearing shorts when you deadlift) you know you’re doing it right.

I get this with full-length tights as well, must mean I’m really doing it right

[danteism]

@duketheslaya

Why do use a bunch of different salts?

The sea salt is rougher, so it’s easier to swallow. Throwing a bunch of fine salt in your mouth and following it up with water sounds horrible

@duketheslaya

And what does uniodised vs iodised do

You want to have enough iodine in your diet for your thyroid to work properly but there is a point of diminishing returns. I use iodised salt in cooking so I do get plenty of it as well

[duketheslaya]

@danteism

The sea salt is rougher, so it’s easier to swallow. Throwing a bunch of fine salt in your mouth and following it up with water sounds horrible

Oh yeah. Sea salt is definitely much better to swallow

@danteism

You want to have enough iodine in your diet for your thyroid to work properly but there is a point of diminishing returns. I use iodised salt in cooking so I do get plenty of it as well

True. I might back off with the iodine then considering i use it to salt everything lol. I’ll use table salt for majority until i get some non iodised

[liftangryordie500]

You definitely take a tighter setup than me then haha

[duketheslaya]

Todays training
Woah training with a training partner is sick. Everything feels lighter lol/Motivation.

Deadlift
100×2
120kg ×2
×2
×1

Mate gave me deadlift tips which helped kinda but ahh bar kept bashing my knees sorta

https://www.instagram.com/p/BoJJ6IxlVLV/?utm_source=ig_share_sheet&igshid=dhnsbr9n66fq

Front squat
Walked out up to 100kg
Didnt feel to heavy wtf. Could have squatted but that wasnt the plan today. Just heavier fs walkoutsthen back off set

60×8 PR
Nearly threw up (Crushing windpipe lol, elbows were dropping) so capped the set. Wanted ten but 8 is good. Changed foot width and pointed toes out more and felt good. Also changed front rack position a bit.

RDL 80×8

ssb walking unges
40 reps with just bar

ab wheel
10
10
8

Back extension
12
10
8

Got a headache now lol

[theonecamko]

@duketheslaya

but ahh bar kept bashing my knees sorta

For me, after deadlift day, it always looks like a professional midget boxer went ham on my lower body.

[Frank_C]

It just looks like you’re leaning too far back - - all your weight is on your heels. If you lost the bar then you’d fall over. Try to shift your weight to your mid-foot next time and hopefully that fixes the knee bashing.

Everything else looks pretty darn good. You’re getting there.

[mortdk]

Yup nice deadlift Young Duke.
Keep up the good work.

[losthog]

Check my first dead lifts they looked like your early ones and my form is getting better and better all the time I still focus on form every lift and a small difference can mean lifting more or not budging the weight. Keep watching form videos and making corrections

Early

Deadlift

Recent

495 deadlift

[kleinhound]

Your ssb has no pad on the neck…thats going to hurt regardless, sorry bro
That’s some real man shit