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[/quote]
When doing your 5 x 10 for bench personally I would do close grip bench to make it a little more difficult.
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[/quote]
When doing your 5 x 10 for bench personally I would do close grip bench to make it a little more difficult.
[/quote]
I like the idea, I’m considering wide grip/paused/dB more than close grip though, simply because my triceps are far stronger than my chest.
And I was sure I wrote this in an above post but it seems to have disappeared somehow, so thank you for your advice and help, specifically Th3Pwnisher and MarkKO.
[quote]dagill2 wrote:
And I was sure I wrote this in an above post but it seems to have disappeared somehow, so thank you for your advice and help, specifically Th3Pwnisher and MarkKO.[/quote]
I’ll be going for a similar number myself early next year, but I’m laying off the max-effort work at the request of the gym owner (long story short: the free weights are currently located on the second floor of the gym, but they are renovating space on the first floor to move them downstairs, and the gym owner has politely requested that I lay off any really heavy deadlifts until then…I think this sort of stuff is really dumb, it’s not like 400 pounds is just going to crash through the floor, but I’ll humor the guy since he is doing something to remedy the situation).
[quote]ActivitiesGuy wrote:
Congrats on the deadlift PR.
I’ll be going for a similar number myself early next year, but I’m laying off the max-effort work at the request of the gym owner (long story short: the free weights are currently located on the second floor of the gym, but they are renovating space on the first floor to move them downstairs, and the gym owner has politely requested that I lay off any really heavy deadlifts until then…I think this sort of stuff is really dumb, it’s not like 400 pounds is just going to crash through the floor, but I’ll humor the guy since he is doing something to remedy the situation).[/quote]
Thanks man,
I read the full story on your log and you do seem to be the model gym patron.
squats:
worked up to 107.5kg x 5 fairly easy reps.
tried a few bulgarian split squats, lunges etc. but nothing really felt “right” so I thought fuck it, if I’m going to do single leg work, I might as well makeit something I’ve had as a goal for a long time:
pistol squats (10kg weight):
5 each leg + lots of fannying about trying to get the balance and technique down.
[quote]dagill2 wrote:
And I was sure I wrote this in an above post but it seems to have disappeared somehow, so thank you for your advice and help, specifically Th3Pwnisher and MarkKO.[/quote]
Always happy to contribute. Glad to see you doing well.
Bench:
worked up to 87.5kg x 5. Probably could have done more but bad equipment/spotter/blah blah blah/excuses excuses excuses.
then:
dB bench: 5 x 10 @ 30kg
5 x 10 each side dB rows @ 30kg
pull-ups: about 50 total
shoulder 6 ways: some.
last bits were just wasting time until the class started. Turns out my form is pretty immaculate on the big 3, which is lucky really since I’ve been doing them for a few years.
few rounds of:
5 kB clean and presses
5 snatches
5 swings
switch hands and repeat.
missed out any presses with my left arm, one armed pressing always bothers me with that arm.
few rounds of something similar to Dan Johns ButtBlaster 3000:
5 double kB swings
5 double kB squats
4 swings
4 squats etc.
10 x 100m sprints on a rower. Roughly 1:25/500m pace
21 painfully boring minutes on a stationary bike. I’ve stupidly volunteered myself for a tough mudder next year so steady state cardio will have to become a part of my training.
Tried my belt for the first time today. On the plus side, my lower back feels absolutely fine now. On the other side, it was such an uncomfortable experience it completely took my focus away from actually lifting weights, to the point where I didn’t realise until afterwards that I hadn’t actually lifted anything heavy. Live and learn I guess.
Tried my belt for the first time today. On the plus side, my lower back feels absolutely fine now. On the other side, it was such an uncomfortable experience it completely took my focus away from actually lifting weights, to the point where I didn’t realise until afterwards that I hadn’t actually lifted anything heavy. Live and learn I guess.[/quote]
That is definitely a belt story, especially for a 13mm one. The break in period is rough, but it pays off. Best bet is to wear the belt a TON. Wear it through out the entire workout (doesn’t have to be stupidly tight, just there), wear it around the house, just wear it a bunch. Your warmth and sweat will help it eventually form to your specific body contours.
I HAVE heard about people rolling the belt up over and over again or running it over with a car to speed up the break in process, but I was never brave enough to try that with something so pricey, haha.
Tried my belt for the first time today. On the plus side, my lower back feels absolutely fine now. On the other side, it was such an uncomfortable experience it completely took my focus away from actually lifting weights, to the point where I didn’t realise until afterwards that I hadn’t actually lifted anything heavy. Live and learn I guess.[/quote]
That is definitely a belt story, especially for a 13mm one. The break in period is rough, but it pays off. Best bet is to wear the belt a TON. Wear it through out the entire workout (doesn’t have to be stupidly tight, just there), wear it around the house, just wear it a bunch. Your warmth and sweat will help it eventually form to your specific body contours.
I HAVE heard about people rolling the belt up over and over again or running it over with a car to speed up the break in process, but I was never brave enough to try that with something so pricey, haha.[/quote]
That was kind of my thoughts. I drew the line at wearing it for the curls, but I’ll probably wear it for everything squat and deadlift related for a while, just to get used to it. Hopefully should give me a feel for how tight is too tight etc. as well.
Tried my belt for the first time today. On the plus side, my lower back feels absolutely fine now. On the other side, it was such an uncomfortable experience it completely took my focus away from actually lifting weights, to the point where I didn’t realise until afterwards that I hadn’t actually lifted anything heavy. Live and learn I guess.[/quote]
That is definitely a belt story, especially for a 13mm one. The break in period is rough, but it pays off. Best bet is to wear the belt a TON. Wear it through out the entire workout (doesn’t have to be stupidly tight, just there), wear it around the house, just wear it a bunch. Your warmth and sweat will help it eventually form to your specific body contours.
I HAVE heard about people rolling the belt up over and over again or running it over with a car to speed up the break in process, but I was never brave enough to try that with something so pricey, haha.[/quote]
That was kind of my thoughts. I drew the line at wearing it for the curls, but I’ll probably wear it for everything squat and deadlift related for a while, just to get used to it. Hopefully should give me a feel for how tight is too tight etc. as well.[/quote]
That’s not a bad idea. I’ve kind of done the opposite though. I just wear my belt when I’d wear my belt. At first it’s stuff as hell. Then it starts to soften up.