What’s ur best weighted dipping?
Um…2 plates for 12. Or 3 plates for…2 or 3, cannot remember.
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The gap from 6 to 10 is quite a lot, I think. Ever reps sucks power out of you. My best is 9, and only managed that once.
I’ve never done one, thought it was all technique, but thinking about it, apart from technique it requires one explosive pull up transition to an explosive dip. Doing 2 or 3 would be hard, 6 and more awesome.
In my experience, assuming a person has enough base power to do one in the first place…it is all about technique when learning to do your very first. Kinda like riding a bike…once you learn the balance, it just clicks in your brain. But that said, that is how you learn to do TERRIBLE MUSCLE UPS. I cannot stress that enough. There is a vast difference between doing one terrible muscle-up that requires a super wide grip, a huge momentum swing and a kip with knees swinging up towards your face, and a doing a perfect muscle-up from a dead hang. Doing them for reps with good form (although no longer from a dead hang) is just all that much more difficult.
I find that the way to get better at them is to increase the difficulty. That is why you see a lot of them for single reps in my log…I am doing them from a completely dead hang, or trying to do them slow, close grip, or whatever.
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Alright, so deadlift day came around for the first time in my new little 5 Pro setup. My lower back is still bugging me a little, so I am glad I am not doing this after my usual insane 531 rep scheme.
-
Barbell Deadlift
- 65 kg x 5 reps
- 80 kg x 5 reps
- 95 kg x 3 reps
- 105 kg x 5 reps
- 120 kg x 5 reps
- 135 kg x 5 reps
-
Pull-Up
- 5 reps
- 5 reps
- 10 reps
- 10 reps
- 10 reps
-
Bent Over Barbell Row
- 30 lb x 12 reps
- 60 lb x 12 reps
- 80 lb x 12 reps
- 100 lb x 12 reps
- 135 lb x 10 reps
- 95 lb x 12 reps
- 95 lb x 12 reps
- 95 lb x 12 reps
The deads were, as expected, easy. Did a bit of supplemental pulling, including those rows…both to give the EZ bar a go, and also to take on some of the advice from Brian’s video. Primarily in regards to stance and keeping the center of gravity over the middle of the feet. That seems like a pretty good cue to help make it suck less. I did not go very heavy, because it has been forever since I have tried that with these so I need to ease my way into it. So far so good. Only the first 4 were with the EZ bar. I found it difficult to keep it lined up, it wanted to twist in my hands. Might need to try one of the other bars, we will see.
Overall a pretty easy day.
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Slept like poop. Woke up like at 4AM and tossed and turned for a couple hours. Tired as crap all day, which is a bad omen when it is shoulder day. But oh well, it is Week 1 of the 5 Pro, so nothing super challenging awaits. I set up the training max a little, because otherwise the top set was going to be 60 x 5, and that is not even worth bothering with. So it was 65 instead, and since it is not AMRAP I made sure they were cleaner than shit. Finished it off with a 350 set at 40 kilo, but that was actually after the first 10 sets of MUs. And then I went back and did another bunch of sets of MUs because the girl I secretly want to marry pulled up into the next rack over so I had to at least hang around a bit.
-
Standing Barbell Shoulder Press (OHP)
- 30 kg x 5 reps
- 40 kg x 5 reps
- 45 kg x 3 reps
- 50 kg x 5 reps
- 55 kg x 5 reps
- 65 kg x 5 reps
- 40 kg x 20 reps
- 40 kg x 18 reps
- 40 kg x 15 reps
-
Muscle-Up
- 1 reps
- 1 reps
- 1 reps
- 1 reps
- 1 reps
- 5 reps
- 4 reps
- 4 reps
- 4 reps
- 4 reps
- 2 reps
- 2 reps
- 3 reps
- 3 reps
- 3 reps
Not surprisingly everything felt like shit, but I guess it looks okay on paper after the fact.
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Shh, bob will hear you.
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It’s fine, Bob doesn’t know how to use the internet yet.
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Fairly short day. I was in and out very quickly. Squat Day, but only on 5 days of rest since last time, which I kind of like since this is so far relatively easy.
Barbell Squat
- 50 kg x 5 reps
- 65 kg x 5 reps
- 80 kg x 3 reps
- 90 kg x 5 reps
- 105 kg x 5 reps
- 115 kg x 5 reps
- 70 kg x 20 reps
- 70 kg x 18 reps
- 70 kg x 15 reps
Smooth sailing, considering I have changed my stance. Not sure when I will hit a wall, because I am not putting on any body weight right now. 530 set was also doable, I can probalby bump that up to 75 next time I do it, although I can’t say I would look forward to it.
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Fixed it for you.
Maybe you should have just fixed by spelling of “probalby” instead of being a jackass.
Fixed it for you
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Nice work.
I’m here to please.
How do you find the new set up?
Well, it is more like my “old” setup, or closer to it. The last few years I have been deliberately using a closer stance for squats, and also a closer grip on the bar. I used to do full on Sumo Squats where I was out very wide both feet and grip. I am not quite at that extreme now, but still wider than shoulder width.
My best squats historically are with a sumo like stance, so I just need to get back in the groove. I only stopped because it was starting to bother one of my knees, but I am hoping that is in the past.
Surely the decision comes down to which is most likely to impress the future Mrs Cyrrex?
Alas, the only thing that is going to accomplish that is if i can figure out how to become 15 years younger and also way hotter.
Growth hormone and plastic surgery?
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As someone who’s 15 ish years younger, it doesn’t help much.