Coach and me decided that squatting 5x a week was to much volume for me, so we took one day off. Removed the paused squats on Wednesday, and move the paused front squats to Wednesday.
So now i’ve got one day of rest before i have to do the heaviest season of the week. (squat wise.)
Warmup stuff:;;
Paused front squat 4x5 77,5kg
close grip bench press 4x5 70kg
overhead press 4x5 50kg (was supposed to do 55kg, but wasnt gonna happen, Dropped it after first set.)
Romanian deadlifts 4x8 105kg (2 sets with straps, 2 sets with normal grip.)
Rows 4x10
Single leg leg press 4x12
Leg exstension 4x12
Hanging leg raises 4x12
Today’s today’s training
In gym: 4:45
Stretching and stuff, warmup stuff
Squats- 137,5kg 4x5! (i failed this last week, failing at the 3rd set.)
Bench- 87,5kg 4x5 (paused)
Deadlifts- 135kg 4x5 (slow downwards movement)
Seal rows - 3x8
Planks - 4 x 30 seconds.
I think you’re right. I did feel rather unstable during the first 105kg attempt.
Do you mean this was my mistake in general, or just with the fail?
Anyways, thanks.
For anyone who’s bin reading my log:
I’ve bin working with a coach for the past 4 months, and i’m slowly starting to debate wheter or not its still worth the money, (70Euro’s per month)
So, i get a program update weekly, and i get feedback on my form.
NOW the feedback on my form is the main reason i wanted to get a coach, i wanted someone to take a hands on look to my lifts, and improve them based on that.
Now where 4 months into the coaching, and the form feedback has bin getting bad.
Example: Every friday i send my squat, bench and dead video to her expecting a response, this week i didn’t get one, so i asked again on monday (after that i send her my 105kg bench) and she just said " Yeah, looks good." Usually she sends a detailed voice message saying if its good, bad etc. A bit later i asked her if she could give me the feedback, so i could see if i did anything wrong,
Since then she hasn’t replied. (Monday.)
NOw i wanted to ask ya’ll
Do you think it’s worth my money ? The only reason i see atm worth keeping her as my coach is, its nice to have a coach during meets. but I’m not paying 70euro’s a month for someone to do that.
Anyways, what yall think? (post is a little LONG.)
Jesus Christ I’ll be your trainer for 70 euros a month and you’ll get a hell of a lot more time and attention from me. Though I am in Canada so my helping at meets will be limited to “go get 'em tiger!” but yeah.
No, you can do better for less truthfully. If I were you I’d just pick a solid program with a good history 5/3/1, 10/20/lift, etc etc and run it on here with videos weekly for form checks. The only issue with posting vids here for form check is you have to learn to sort through the different opinions on how things should look and learn which keyboard warriors to ignore and who actually knows what the fuck they’re talking about.
You’re not tight enough. Pull your shoulder blades together more, squeeze the bar like it’s the neck of your mortal enemy (or failing that a random crossfitter chatting up your girl at the bar), twist the hands out. You need to let the bar settle you once you pick it up, take a second once it’s in your hands to let it push you into the bench, use the weight to get your shoulder blades even tighter than they were before (I can knock like 2" off my bench doing this). Then keep everything tight, lats flared and row the bar down.
It’s easy to tell you’re too loose by the way the bar controls the descent not you and by watching the bar bounce on your chest. You’re not using a shirt but you need to flex everything to keep it tight like a shirt would.
More advice i’ve ever gotten from my coach on bench, lol!
i feel like my squat and dead are at a good enough place i don’t even need her advice on it anymore, idd benefit more from someone who’s allot stronger, and allot smarter.
I think i made my decision.
Edit: Atleast, i think my squat and deadlift look good atm. for me
Warmup stuff: Band stretches, regular stretches, etc all the stuff
front squats 3x5 - 70kg
paused squat 4x5 - 115kg
(asked coach last week te remove a squat, so she combined two days into one, i don’t think this is what i wanted, but i’ll take it.)
Close grip bench: 4x5 72,5kg
Overheadpress 3x5 - 50kg
Romanian deads 3x5 - 100kg
Rows 3x8 - 60kg
Leg extensions 3x12 60kg
hanging leg raises 3x15
I’ve got no clue what program to pick, im currently favouring the candito 6 week program, So i’ll most likely go and pick that, since ive had really good succes with that before.
NOW other options are wendler 5/3/1, 10/20 Life, and TSA 9 week
for me