wrong warmup today, a well.
Low bar squat, paused on the way to the top 4x5 92,5kg
CGBP 4x6 75kg (i’ve bin using lift off a ton recently, these where done without. I can tell having a lift off is so much nicer for staying tight.)
Over head press 4x5 50kg ( i suck at this exercise, i need to get it up)
Romanian deadlift 4x8 90kg ( I love these! these have made my lockout in the deadlift so much better in just 4 weeks!)
Barbell rows 4x8 60kg
single legg legg press, 4x8 60kg
legg exstension 60kg
hanging legg raises 4x12
All in all a good workout, i’m getting pretty good at this beltless stuff, I think not having used a belt in some time has made my form, core everything better. Now i’ve got one belted day, rest is still beltless.
Ps, i switched to hookgrip a couple weeks back due to mixed just feeling uncomfortable all of a sudden. With the heavier weigths it hurts like hell, but damn is it effective!! I think these are some pretty solid pulls.
Totally agree, ill try to figure something out. The other rack has a shit pin height for me, and this one i cant change around.
Guess i could use a towel or something
Warmup
115kg close stance legg press 4x8
Hyperexstensions 4x10
renegade rows 4x10
split squats 55kg 4x6 (hate 'em. )
feet up bench 4x6 70kg
incline fly’s 4x12
seal rows 4x12
face pulls 4x12
tricep exstensions 4x12
bicep curls 4x12
ab wheel roll out 4x15 (getting pretty good at this…)
Today:
warmup
sldl 4x8
crunches 4x10
front squat 4x8
squat, pause on way to the top 95kg 4x5
close grip bench 4x7 75kg
Overheadpress 45kg 4x5
romanian deadlift 85kg 4x8
barbell rows 4x8 60kg
single leg leg press, 4x8 60kg
legg exstensions 4x12 60kg
hanging legg raises 4x15
I’ll be happy when the “volume fase” is over. I don’t mind volume, or rep work. I just hate doing so much accessories, guess i’ll end up looking like i lift in the end.
Some pretty solid sessions so far, squat is moving really well, same goes for deadlift. Not so much for bench.
Strayed of plan yesterday… Hit a heavy deadlift single after a shitty day.
Weight where flying up, 140kg which moved like shit at my meet, flew up like a leave in a breeze.
Ended up pulling a pretty neet 150kg pull, and called it quits after that.
Heaviest i’ve pulled with hookgrip so far.
Further i followed my program.
floor press 4x6 75kg
barbell incline bench 4x7 55kg
seated rows 4x10 65kg
face pulls 4x8
decline tricep exstensions 4x8
barbell curls 4x8
abb wheel rollout
today:
Warmup
competition style squat, 4x5 120kg. These moved good, didn’t hit propper depth on one of them.
competition style bench 4x5 75kg Missed last rep on the last set, not to bad since bench has bin feeling shit, elbows are feeling painfull. Might be due to bench frequency being to high?
Shoulder press 4x10 20kg
deadlift 4x5 122,5kg i only got 2 propper sets, and then got 3 reps on the 3rd set, called it quits.
Just to fatigued from the “pr” from yesterday. Probably gonna have a little deload now.
I was supposed to do seal rows/planks afterwards, but gym was closing in 5 minutes, so no time…
Guess i’ll have to either hurry more, or talk to coach about removing some of the excersises from the program.
Do light, high rep hammer curls twice a week. Works wonders. Also check when squatting if you’re pulling your elbows forward (bad) or into your sides (good).
I’ll check it next time i squat. I think i just try and keep them as close to my lats as possible usually.
I’ll do the hammer curls, thanks for the tip!
terrible bench session today/yesterday. Squat/deadlift is feeling amazing!
Me and coach are gonna take a close look at my bench when we meet up somewhere end of this month.
Btw, episode 5 of game of thrones was so awesome!
This annulment bomb gilly dropped, DAMN! jon’s a damn legit targaryen. haha!
The whole gendry/jon scene was amazing to. Whole episode was amazing…
I’m so hyped for the battle for eastwatch!!
Press and squat look OK. Bench I notice your wrists are outside your elbows and they’re a bit bent back. Could be worthwhile experimenting with bringing your grip in a bit to put your wrists directly above elbows
Squeeze your ass more on ohp and spread your lats more to get more out of your back. Don’t think about shoving your head through as much as letting it happen naturally
Squat looks okay, it looks like your ass kind of tucks a little at the bottom, but if it feels good, keep going.
Bench is trash. You’re way too small to benefit (imo) from a wide grip. You want your arms stacked (wrist over elbow) and your wrists more straight. The reason your shoulder probably hurts is because your arms are out so wide your shoulder is having to work double time to keep up. Try closing your grip in a bit and focus on squeezing the bar as hard as you can for the set.
Bench grip too wide you want at bottom to have your forearms stacked up like a column. Also your feet could maybe go a little wider to keep heels down as they look up which might not be allowed in your fed.
On overhead the J cups are too high so you can’t get under the bar tight with your lats tensed and forearms like a column. Squeeze cheeks like a priest is trying to shove a pencil down there and don’t ram your head through as much.
Thanks for the tips @MarkKO@oldbeancam@hugh_gilly
I’ll apply them.
I tried out a closer grip, maybe 2cm in closer on each side. And it did feel better.
I’ll play around with that a bit.
Main stuff:
hyperexstensions 4x10 10kg
renegade rows 4x8 10kg
paused front squats 4x5 77,5kg
comp style squat 100kg x3 (to test out the romaleos.)
Some bench playing around, i skipped the normal stuff since my shoulder is bothering me.
Incline bench 4x5 50kg (felt great, easy as fuck.)
Seated rows 65kg 4x10
face pulls 4x10 25kg
decline tricep exstensions 4x10
hammer curls 4x a bunch
ab rollout w/ pause 4x15 (coach added a pause because i said they where to easy…)
Bench is feeling better, slowly but surely. I think moving in my grip really helped.
I do know what works excellent for my bench, so i might have to see if i can do something like that
Squats are just feeling fan-fucking-tastic! I think my form is just clicking.
Today, i had a motivation of fuck zero, and just didn’t feel 100%
Still got everything done like i was supposed to.
Excited for tomorrows sessions, which i’ll be hyping myself up for. Need it lol.
