[quote]MarkKO wrote:
Btw dagill2 I would suspect, as I said before, that you are very close to if not at 180 kg now. I’ve found a big part of any heavy single is being confident enough that you could get it that the initial weight of it doesn’t flummox you. There’s no problem with being nervous I don’t think, but only as long as you’re not actually scared. [/quote]
I’m pretty sure you’re right, I just don’t want to interrupt my normal programming to test it. Particularly with my lower back feeling a bit beat up right now. After this cycle, I’m definitely due a deload so that’s the time 400lbs is going up.
If I can fit all the plates on the bar, I don’t have many big plates so I’m using 2.5kg plates just to get to 160kg. Not 100% sure 180kg will actually fit, might have to test before hand.
OHP day:
Worked up to 47.5kg x 10
Squat:
5 x 80kg, 90kg, 102.5kg
superset:
dB arnold press 5 x 10 (2x16kg), 5 x 10 pull-ups.[/quote]
Good call.
I’m guessing you train at home? I’d consider picking up a couple of 20 kg plates. Cast iron ones tend to be quite reasonable. [/quote]
I do, most of the time. I have a membership to a gym that wouldn’t allow chalk in case it ruins their bent, knackered bars.
Been out of town so not logging. Caught a few quick sessions in local gyms.
Squat day:
worked up to 110kg x 5
then, later that day:
5 x 10 @ 60kg
3 x 20 unweighted back extensions
Bench day:
worked up to 5 x 90kg. Equalled a rep PR, but with a thicker bar and a rubbish bench, on an empty stomach, so I’m taking that as a win
then:
5 x 10 @50kg
1 x 11 @85kg, because some bacne covered roid head was trying to be a douche about me benching 50kg so I felt I needed to show him up. I love the smell of testosterone in the morning.
Felt so easy I got a bit sloppy on my set up for the last few singles and really felt it in my lower back, so good and bad from today. Skipped squats because they felt like they were doing more harm than good.
Tabata class later, if it runs, which should be painful.
Turns out the “free classes” advertised at my gym are more for show than anything. So far tried to do 3, all failed to run for whatever reason.
Instead did an extra bench day yesterday (basically 5’s week with no plus set and a few extra top end sets for volume) and 10km at various speeds on the bike today.
Took an extra day to recover from saturday, ran out of time yesterday.
Bench:
worked up to 95kg x 3. Fairly stable
then:
5 x 10 @ 50kg. Really trying to focus on perfect reps, but it’s just too easy. I think I’ll turn this into the BBB 3 month challenge or something similar.
rows:
5 x 10 @ 40kg
then:
100 reps band pull-aparts
100 reps E-Z bar curls
You doing pause benching for the 5x10s? If not, that might increase the difficulty a touch. However, I found the same issue as you did with the BBB layout and ended up increasing the weight every session until I stalled.
[quote]T3hPwnisher wrote:
You doing pause benching for the 5x10s? If not, that might increase the difficulty a touch. However, I found the same issue as you did with the BBB layout and ended up increasing the weight every session until I stalled.[/quote]
I am for most of the reps. Slow down, pause, explosive up. It takes so much concentration with that light a weight though, I get bored mid set. Will probably up it to 60% next time and maybe make the last few sets Spoto presses if I’m still finding it too boring.
I noticed when I started mainly front squatting and doing HEAVY farmers walks my DL shot through the roof like no other. Especially the speed off the floor. I mean I’m a beginner so take that thought with a grain of salt lol.
So I’ve been thinking about doing some band pull aparts during some lunches at work. Have you noticed any difference in shoulder/back health from doing them?
[quote]isdatnutty wrote:
Just caught up on ya training, good stuff brotha!
I noticed when I started mainly front squatting and doing HEAVY farmers walks my DL shot through the roof like no other. Especially the speed off the floor. I mean I’m a beginner so take that thought with a grain of salt lol.
So I’ve been thinking about doing some band pull aparts during some lunches at work. Have you noticed any difference in shoulder/back health from doing them?[/quote]
Do it. My shoulders have never felt better than since I started adding a set of pull aparts every session. Keeps them happy with all the benching I do.
[quote]isdatnutty wrote:
Just caught up on ya training, good stuff brotha!
I noticed when I started mainly front squatting and doing HEAVY farmers walks my DL shot through the roof like no other. Especially the speed off the floor. I mean I’m a beginner so take that thought with a grain of salt lol.
So I’ve been thinking about doing some band pull aparts during some lunches at work. Have you noticed any difference in shoulder/back health from doing them?[/quote]
Do it. My shoulders have never felt better than since I started adding a set of pull aparts every session. Keeps them happy with all the benching I do. [/quote]
Do you do them with underhand or overhand or does it even matter? How many reps do you try to get in? I just don’t want to over do it.
[quote]isdatnutty wrote:
Just caught up on ya training, good stuff brotha!
I noticed when I started mainly front squatting and doing HEAVY farmers walks my DL shot through the roof like no other. Especially the speed off the floor. I mean I’m a beginner so take that thought with a grain of salt lol.
So I’ve been thinking about doing some band pull aparts during some lunches at work. Have you noticed any difference in shoulder/back health from doing them?[/quote]
Do it. My shoulders have never felt better than since I started adding a set of pull aparts every session. Keeps them happy with all the benching I do. [/quote]
Do you do them with underhand or overhand or does it even matter? How many reps do you try to get in? I just don’t want to over do it.[/quote]
If you overdo band pull aparts, you’ll probably be the first human in history to do so.
I like sets of 20 between movements, or one big ass set at the end of the day for 100-200 reps.
[quote]isdatnutty wrote:
Just caught up on ya training, good stuff brotha!
I noticed when I started mainly front squatting and doing HEAVY farmers walks my DL shot through the roof like no other. Especially the speed off the floor. I mean I’m a beginner so take that thought with a grain of salt lol.
So I’ve been thinking about doing some band pull aparts during some lunches at work. Have you noticed any difference in shoulder/back health from doing them?[/quote]
Do it. My shoulders have never felt better than since I started adding a set of pull aparts every session. Keeps them happy with all the benching I do. [/quote]
Do you do them with underhand or overhand or does it even matter? How many reps do you try to get in? I just don’t want to over do it.[/quote]
If you overdo band pull aparts, you’ll probably be the first human in history to do so.
I like sets of 20 between movements, or one big ass set at the end of the day for 100-200 reps.
[/quote]
I mostly do pull aparts because they make my bench feel more stable rather than for shoulder health, I’m very lucky to no longer have shoulder issues, touch wood. They may have other benefits but for me a stable bench is the big deciding factor. Thanks for checking in man. When the ground dries up, I plan to be using farmers walks and other loaded carries for conditioning.
Worked up to 180kg x 1. Been a long time coming, and can now justify buying a belt to lift with. As mentioned in another thread, this was also done “uber raw” on an empty stomach, so pretty happy with this.
Worked up to 180kg x 1. Been a long time coming, and can now justify buying a belt to lift with. As mentioned in another thread, this was also done “uber raw” on an empty stomach, so pretty happy with this.
pull ups in between sets
back extensions: a few slow sets of 20.[/quote]
Yes! Well done mate, great work. Titan or Inzer, and lever or single prong. They’ll be pricier but worth it. Whether 10 mm or 13 mm is up to you.
Worked up to 180kg x 1. Been a long time coming, and can now justify buying a belt to lift with. As mentioned in another thread, this was also done “uber raw” on an empty stomach, so pretty happy with this.
pull ups in between sets
back extensions: a few slow sets of 20.[/quote]
Yes! Well done mate, great work. Titan or Inzer, and lever or single prong. They’ll be pricier but worth it. Whether 10 mm or 13 mm is up to you.[/quote]
I’ve been reliably informed by Th3Pwnisher that 13mm is the way to go, so who am I to argue? Will be buying myself an early christmas present of a belt, and a few more plates tomorrow arvo. Happy days
Worked up to 180kg x 1. Been a long time coming, and can now justify buying a belt to lift with. As mentioned in another thread, this was also done “uber raw” on an empty stomach, so pretty happy with this.
pull ups in between sets
back extensions: a few slow sets of 20.[/quote]
Yes! Well done mate, great work. Titan or Inzer, and lever or single prong. They’ll be pricier but worth it. Whether 10 mm or 13 mm is up to you.[/quote]
I’ve been reliably informed by Th3Pwnisher that 13mm is the way to go, so who am I to argue? Will be buying myself an early christmas present of a belt, and a few more plates tomorrow arvo. Happy days[/quote]
I agree. A 10 mm is easier to break in and get accustomed to but chances are you’ll eventually want a 13 mm one.