Hit Arms today with a friend, if schedules line up he wants to be training partners. He’s 6’5", about 275, used to play bball. Kind of trains like a retard, but naturally just a powerhouse. I use to lift with his brother, and he one of the biggest nattys I’ve ever met. Like 6’4", lean 220, can Bench 365 for 6 with feet in the air (no legs though lol). The one I’m training with has some extra chub definitely, but can Bench 315 without much struggle when having not trained for months lol. So hopefully I can help him with learning how to use better form and stuff, and he’ll push me to be stronger.
Regardless, hit arms, was great because on arms I can rarely get motivated to kill them, but with a partner it was a different world. Then played some BBall.
Found it in one of the TN archives. Did 2 rounds, and while it killed, it wasn’t like Front Squats or Sprint tabata, so I rested 2 mins and did another 2 rounds. So took me about 10 minutes total. I liked this because it got some cardio in without leaving my room, was quick, didn’t hinder recovery, but all the movements really opened my hips and stuff up for some mobility work, which is something I like to do on my off-days. I figured even if it is minimal, it will help with body composition, and I like doing BW stuff because it just seems to, idk, help with coordination and stuff, just awareness of my body I guess.
[quote]xjusticex2013x wrote:
Sounds like a win/win/win to me.[/quote]
Or I’m just wasting my time and my gains
Squat Lower
Squats: Top set was a tad harder then expected just from being fatigued from the higher rep sets. I also noticed the bar is like on my neck, and I need to lower the bar a bit.
225x8
245x6
270x4
230x8
250x6
280x4
Deficit DL’s:
295x5
315x5
325x5
315x5
Front Squats: Wanted high reps but just kept dying mid-set
175x8
185x6
195x2x6
GM’s: Light form work
135x3x8
Natural GHR: OMG NO THESE ARE HORRIBLE
BWx3x4
Abs
Man, tough workout. I felt strong, but the the volume was good. Lifting partner helped keep intensity high as well.
LOL yeah, my lifting partner is 6’5", so I had the pegs up a notch higher then usual. Think it fucked me a bit. I need the bar across my shoulders more.
Hard to tell from the video but it does look like your right foot is slightly more externally rotated than the left, I could be totally wrong because the bar kind of obscures your foot. Your depth was awesome though, even if the height of the bar messed with you a bit.
[quote]The Flying Fist wrote:
Hard to tell from the video but it does look like your right foot is slightly more externally rotated than the left, I could be totally wrong because the bar kind of obscures your foot. Your depth was awesome though, even if the height of the bar messed with you a bit.[/quote]
Hmm I see what you’re talking about. I use to always walk out the Squat, then look down at my feet to check if they were even. However, K-Star suggests once you look down, you lose tightness, so I’ve tried to not do that. Next time I’ll ask my training partner to check my stance for me.
Thanks for the comments on depth, btw. I get told by people all the time at the gym that it’s “bad for you knees” or “that in high school my football coach said blah blah blah”. So I always appreciate it when someone actually applauds it haha
Flat BB: Everything was easy. Sorry for shitty angle, guess my friend didn’t hear me tell him I need my feet in the shot too.
150x8
160x6
170x4
155x8
165x6
175x4
Pendlay Rows:
175x2x10
185x2x8
Floor Press: Doing a 2 second pause on these now. FML raped me unexpectedly
135x8
155x6
175x4
145x8
165x5
185x2 lolololol
Cable Rows:
3x10
Incline DB Shrugs: Pause at top
50’sx3x10-12
Rope OH Extension:
3x10-12
Calves
Good workout, felt strong. Bench and Floor Press are awfully similar, Omar thinks it means I’m using little to no leg drive. So I’ll need to fix that.
Omars right you arent getting very much leg drive. Set up biger arch and kick one foot down at a time and try to keep them closer not spread apart like you have yours. Most people i know do better with them closer together
Also you lower the bar pretty damn low which makes you lose a lot of tightness. Look at your 3rd rep. It looks like youre pressing from a complete deadstop because you lower the bar so far down the chest that you cant keep your back tight or elbows in line
[quote]PlainPat wrote:
Omars right you arent getting very much leg drive. Set up biger arch and kick one foot down at a time and try to keep them closer not spread apart like you have yours. Most people i know do better with them closer together
Also you lower the bar pretty damn low which makes you lose a lot of tightness. Look at your 3rd rep. It looks like youre pressing from a complete deadstop because you lower the bar so far down the chest that you cant keep your back tight or elbows in line
[/quote]
Which is where the arch comes into play. Don’t worry, Kev. You’ll get it down.
[quote]PlainPat wrote:
Omars right you arent getting very much leg drive. Set up biger arch and kick one foot down at a time and try to keep them closer not spread apart like you have yours. Most people i know do better with them closer together
Also you lower the bar pretty damn low which makes you lose a lot of tightness. Look at your 3rd rep. It looks like youre pressing from a complete deadstop because you lower the bar so far down the chest that you cant keep your back tight or elbows in line
[/quote]
Which is where the arch comes into play. Don’t worry, Kev. You’ll get it down.[/quote]
Well I have to put my feet like that. Any closer, and knees are above my hips, which makes all leg drive into my humping the air and my ass flying off the bench. the benches here at school are very low, and I have extremely long legs lol
[quote]PlainPat wrote:
Omars right you arent getting very much leg drive. Set up biger arch and kick one foot down at a time and try to keep them closer not spread apart like you have yours. Most people i know do better with them closer together
Also you lower the bar pretty damn low which makes you lose a lot of tightness. Look at your 3rd rep. It looks like youre pressing from a complete deadstop because you lower the bar so far down the chest that you cant keep your back tight or elbows in line
[/quote]
Which is where the arch comes into play. Don’t worry, Kev. You’ll get it down.[/quote]
Well I have to put my feet like that. Any closer, and knees are above my hips, which makes all leg drive into my humping the air and my ass flying off the bench. the benches here at school are very low, and I have extremely long legs lol[/quote]
Break them lol.
