Two days? I’d kill for that right now. My lower body DOMS arrived in about 10 hours. It hurts to sit on a cushioned seat.
3 Likes
Says the guy who does front squats.
Thursday 15th October - volume week 1
Bench
Bar x 10
70 x 5
90 x 3
100 x 1
110 x 1
117.5 x 1 (259 lbs) RPE 9 lacking leg drive and was a little slow.
105 x 5 x 4 sets (231 lbs) RPE 9, 9, 9, 10
These were tough tonight.
Squat
Bar x 10
70 x 5
90 x 3
110 x 2
Add belt (no knee sleeves)
117.5 x 8 x 3 sets (259 lbs) RPE 8, 8, 8
Who’s idea was it to do 8 reps. Yuk!!!
Row
80 x 8 x 4 sets
Dips
3 sets, to failure (just used body weight for the first week, will add weight next week)
15, 15, 15
First time doing these in years so kept the reps slow and controlled. Felt this in the chest and triceps, quality.
Another good session. Bench was a little tough but I was expecting that. Everything else was fine.
9 Likes
Stupid even numbers.
Yes I am hearing you brother. I will have to talk the coach and get him to totally re-write the program.
Honestly, it sorta brings his qualifications into question
He has been working a lot lately maybe he is having an episode
1 Like
Friday 16th October - volume week 1
Deadlift
Bar x 10
70 x 5
110 x 3
140 x 1
160 x 1
170 x 2 (374 lbs) RPE 7
140 x 5 x 4 sets (308 lbs) RPE 5, 5, 5,
Kept the rest on the back off sets short-ish.
Front squat
Bar x 10
70 x 5
90 x 5 x 3 sets (198 lbs)
Did the warm up sets with crossed arms but didn’t love it. Did the first set in front rack position but wrists hurt. Tried the second set cross arms but the bar slid off my shoulder on the 4th rep so had to rack it. Did the last one in front rack.
Bench tempo 4-2-0 (4 count down 2 count pause)
Bar x 10
70 x 5
90 x 4 x 3 sets (209 lbs)
These were hard. Chest was pretty tight from bench and dips yesterday.
One arm cable row
45 x 9 x 4 sets
Leg curl
3 sets
Overall a good session. Deadlift felt great. Front squats weren’t great but I am sure they will improve over time
5 Likes
I prescribed bigger delts!
Seriously though it’s got to be elbows pointing up slightly and bar in dip of delts/top of collar bone, never had a problem slipping, at least not until it gets heavy and then it’s form breakdown, if elbows are up then it can’t go forward.
Vids from tonight’s session.
https://www.instagram.com/p/CGZoU6MA-ci/?igshid=18oqk32wx3nqc
4 Likes
I think you will see from the vids it is my elbows dipping and chest dropping forward that makes the bar slide off.
2 Likes
Yea, elbows higher (don’t look too bad at start it’s coming out of the hole you drop forward) and you’ll be fine I reckon, it creates a better cradle for the bar, get that down then you won’t have to anger your wrists. Or just stop front squatting!
No way I am telling coach that !!
Long story short, there is no way to make a Front Squat not suck ass.
1 Like
This I completely agree with. The cross arms position didn’t actually feel that bad, I just need more practice. I also need to learn to squat more upright and keep my chest up.
1 Like
I agree that cross arm is preferable, but I then found out that putting like a hundred or more on the delt like that…fricking hurts. I suppose one would get used to it over time.
Maybe this could help though
He still smashing the gymnastics?