[quote]nighthawkz wrote:
Depends on how you define a superset. If you set things up in a Ferruggia/Waterbury style circuit, it actually saves time while allowing for longer rest periods between sets of the same exercise. Yesterday, I did the following for my assistance work:
a) incline bench - 8 reps
rest one minute
b)EZ curl - 8 reps
rest one minute
c) glute ham raise - 8 reps
rest one minute
repeat three times. This way, you have several minutes before you work a given muscle again. An easier way to set things up would be to do the same thing with just two exercises:
a) chins - 8 reps
rest one minute
b)dips - 8 reps
rest one minute
It will be easier on your muscle and harder on your lungs - but Iâm assuming the latter are not an issue in your case.[/quote]
Thanks NightHawkz.
That is a great idea. Anything that saves on time is a plus for me.
I might try that the next time Im in the gym. I suppose doing it this way means you can lift more weight and hence better gainzzzz!!!
Walking dB lunges; 5 sets of 10 step each leg with 20 kg dBs. (1 minute rest b/w each set)
Finished off with some face-pulls and bike ride home.
notes: When I get some time I will upload the video of me deadlifting for critique. I had a quick look at the video and I am relatively happy with my technique, although I am not feeling much in my hamstrings and I feel the move is more quad dominant. Maybe the weight is still to light. Am I meant to feel some tension in the hamstrings when I set up??
I plan to increase the weight by 5-10 kgs every week until I hit about 100 kgs, which is when I will transfer to the 531 program.
This weekend I have a wedding to attend down in the city. So Friday evening I travelled down to the city and hence I missed my usual Friday evening session at the gym. This morning I modified my workout due to limited equipment. Fridays session is usual overhead pressing 531.
TRAINING
AM
Agile 8 etc.
30 minutes with the ball in my parents back yard. Practice some juggling, dribbling, and various skills.
5 sets of Farmer walks using 20 kg dBs; first 3 sets I did 2 laps of the yard, and final 2 sets was 1 lap.
Overhead pressing a broomstick (literally), for 4 sets of 10. (Done for mobility/form practice).
Shoulder shocker: 4 rounds using a 5 kg plate and 2 x 2.5 kg plates, 10 reps for all exercises.
notes: Lower back feels a little âangryâ, but I put that down to sitting in the plane and car on Friday night as I was travelling back down to the city. Travelling always messes with my lower back due to sitting in confined places. Most plane seats are not built for 6â2 t-men. Im going to have to make a conscious effort, that when travelling I have to keep moving/stretching to avoid the lower back issues.
Have my buddies wedding to attend in a few hours time. Planning not to drink to the extent I did at his bucks party. Lol.
Was away for the weekend down in the city for a friends wedding. Diet was poor and my lower back was irritating me from all of the sitting on cars, planes etc. Was a little hesitant to squat today, but Im glad I did.
TRAINING
PM
Squat, cycle 1, week 3
Agile 8 etc, bike ride to the gym, and explosive jumps (3x3).
Squat;
55 kg x 5
60 kg x 3
67.5 kg x 1(+4) (calculated 1 rep max: 77.5 kg)
Front squat; 5 sets of 10 with 45 kg.
Hamstring curls: 5 sets of 10 with 40 kg. (supersetted with 10 leg raises).
notes:
Still need some work on my squat form. Next week I will increase the front squats to 50 kg and 42.5 kg for the hamstring curls.
Agile 8 etc, bike ride to the gym, explosive push-ups (3x3).
Bench;
72.5 kg x 5
80 kg x 3
90 kg x 1(+8) (calculated 1 rep max: 123 kg)
(6 reps of pull-ups in b/w sets)
I then supersetted my accessory work with 1 minute gets b/w each exercise;
5 sets of 10 of dB bench press on a slight incline with 22.5 kg dBs.
5 sets of 10 of BB rows with 50 kg.
Finished off with 3 set superset of some renegade rows and dB curls (for the gurls).
Bike ride home, alternative way home finishing with epic hill climb.
notes: Happy with the session. Saved some time with super setting the accessory work. Next week I will increase the dBs rows to 25 kg and the 55 rows to 55 kg.
[quote]theBird wrote:
Im not sure if this will work, but I am attempting to post a video of myself deadlifting last week.
Please critique.
tweet[/quote]
The bar is too far away from you, which will cause you to get up on your toes and round your back once the weights get heavier. Really try to sit your arse back and skin your shins with the bar. (Wear long trousers if you have to)
Exactly what Night Hawkz said about the deadlifts. You can see that it is pretty far out forward, and you have to pull it towards you as you start pulling. It probably feels awkward at a lower weight, but it will definitely be awful at a heavy weight. Try getting it to above your shoe laces, and see how that feels.
Also, congrats on the deadlift form. It has improved A LOT since the last time I saw you deadlift. I thought your back and hip position was excellent compared to what it was, and your knee/hip extension was also excellent compared to how it was. If you bring the bar closer to you, Iâm sure your deadlift will look amazing.
Oh, a couple more things: Try to reset every rep (in as get up, reset your grip, then pull again), and see how that works for you. The bar might be getting far out because of how you lower it, then you donât reset completely. Nighthawkz also mentioned scraping your shins with the bar, that is a good cue/idea, however he doesnât mean to set up extremely close (if you do that, your knees are going to be completely vertical, or you will push the bar away and either have weak leg drive or have the bar out in front of you), but to have it decently close to the body before setting up, then when you are completely set up the bar should be pressing against your shins, then as you pull you should be pulling the bar into your shins.
I mentioned that cue from Nighthawkz just to clarify what it meant (or he could mean something else).
NightHawkz and Destrength: thanks for your input. Getting my deadlift right is going to be a process, and I will need you guys to help me. I will be posting videos every second week or so.
Walking dB lunges: 5 sets of 10 step each leg holding 20 kg dBs.
Bike ride home
notes: Will still need to improve my deadlift form. Need to try and get my chest up, shoulders back and down, and probably get the bar closer to my body.
Was not feeling up for training, so I did the bare minimum today.
TRAINING
PM
Press, cycle 1, week 3
Agile 8 etc, bike ride to the gym.
Press;
37.5 kg x 5
42.5 kg x 3
47.5 kg x 1 (I did not go for extra reps, even though I easily could of)
Weighted dips; 5 x 5, withan addition 20 kgâs. (Harder than I thought it would be).
Shoulder shocker; 3 rounds of 10 reps for each exercise using a 10 kg plate and 5 kg dBs.
notes:
Next week I will increase the weighted dips to 22.5 kg. Finally managed 10 reps for all exercises on the shoulder shocker, so next week I will increase the weight to 12.5 kg and 6 kg and aim for 8 reps for all 3 sets. Usually I finish this session with some curls for the girls and some abs, but I could not be bothered.
And here is my video of my latest deadlift attempt. I think the bar is closer to my body, however I want m,y shoulder to be more back and down. I think that it may be a mobility issue.
[quote]theBird wrote:
And here is my video of my latest deadlift attempt. I think the bar is closer to my body, however I want m,y shoulder to be more back and down. I think that it may be a mobility issue.
tweet[/quote]
The shoulders seem to be fine. If you pull your shoulders back and down, it just seems to be something that gets moved out of place when deadlifting heavy and leads to back rounding. Also, if you do pull back your shoulder blades, youâll notice that about two-three inches is added to how far it takes to pull the barbell which forces you to pull with either lower hips, and/or more horizontal back angle. Maybe try to think about flexing your lats/pulling the bar towards you with them instead of messing with your scapula position? Thatâs what I personally do.
I was also looking at your bar path a lot, and it seems to be pretty good from the video. However, maybe you could try to get it closer? It still seems like it might be hanging out forward a bit (itâs hard to tell with the plates blocking the view).
[quote]Destrength wrote:
Maybe try to think about flexing your lats/pulling the bar towards you with them instead of messing with your scapula position? Thatâs what I personally do.
I was also looking at your bar path a lot, and it seems to be pretty good from the video. However, maybe you could try to get it closer? It still seems like it might be hanging out forward a bit (itâs hard to tell with the plates blocking the view). [/quote]
Thanks for the tips. Im glad that you think my shoulder position isnt too bad.
Next time I will try to get my lats involved. Any tips on what cues I should be using? I suppose by getting my lats involved will mean the bar will be closer to my body.
Squat 531
50 kg x 5
57.5 kg x 5
65 kg x 5 (+5). (calculated 1 rep max; 86 kg).
I then supersetted my accessory work, with 1 minute gets b/w each exercise;
Front squats; 5 sets of 10 reps with 50 kg.
Hamstring curls; 5 sets of 10 reps with 42.5 kg.
I then finished off with 3 sets of 10 leg raises and my bike ride home.
notes:
Good session. Happy with my squat, but I think I could improve on the walk out, keeping tight and my form probably needs some tweaking. I will have to get a video up. Next week I will keep the weight for the accessory work the same.
Agile 8 etc, bike ride to the gym
-Deadlift;
60 kg x 5
60 kg x 5
80 kg x 5
90 kg x 3
90 kg x 3
I then supersetted my accessory work with 1 minute rest b/w each exercise;
Pull-ups; 8, 8, 7, 8 & 7.
dB walking lunges; 5 sets of 10 steps each leg with 20 kg dBs.
3 sets of 10 x hanging leg raises, bike ride home.
notes:
Terrible session today. I was feeling tired and unmotivated due to a big week of work and probably not the best sleep the night before. A couple sets of the deads were good, whlie a couple were terrible and probably dangerous. I suppose every session is not going to be a great session.
[quote]theBird wrote:
Next time I will try to get my lats involved. Any tips on what cues I should be using? I suppose by getting my lats involved will mean the bar will be closer to my body.
tweet
[/quote]
To be honest, my personal cue for firing the lats is âBruce Leeâ.
Alright, for the lat tightness in the deadlift I like to think about flexing them when I grab the bar, and pull the bar into me. Also you asked about improving GHRâs in my log. I couldnât find the article that I was thinking of, but Iâd say do GHRâs at the start of every training session (so if you are in the gym four times a week, then youâll be doing GHRâs four times a week), and go for about three sets of max reps that you can do with decent form.
Youâll want to do that until you can do about three sets of eight, then you can do them like any other exercise. That is assuming it is at a gym. If you have one at home, just start with one rep (or whatever is a moderate quantity of reps) and keep adding one rep per day to what you do.
