I think the pause is because im trying to focus on leaning back to get the slack out of the bar, and because I am thinking about the technique, its kind of happening in stages rather than a continous flow. Hence why I am keeping the weights quite low until I can get this new technique ingrained. I appreciate your coaching btw, I'm hoping I can get this movement down and start pulling the weights I should be.
I would put say 120kg on the bar and practice falling back with the weight. Pull the slack out, then let your weight fall backwards whilst maintaining position.
Squats - Felt very tight this morning and lots of DOMs depsite a good warm up and monility stuff before hand. 140 kgs x 6 RPE:6.5 140 kgs x 6 RPE:6.5 140 kgs x 6 RPE:7 Top set squats Bench (TnG) 90 kgs x 10 RPE:6 90 kgs x 10 RPE:6 90 kgs x 10 RPE:7 90 kgs x 10 RPE:7 Walking Lunges 14 kgs x 25 m 14 kgs x 25 m 14 kgs x 25 m Seated Shoulder Press (Machine) 35 kgs x 12 RPE:5 35 kgs x 12 RPE:6 35 kgs x 12 RPE:6.5 Face Pull 50kg x 15 (3 Sets) Leg Extensions 36kg x 15 (3 Sets)
More Volume and fluffy bodybuilding Stuff Deadlifts - Beltless 155kg x 4 (4 sets) - Not on the RPE Scale -Just technique work RDLs 80kg x 12 (3 sets) all about RPE 6 Seal Rows 22.5kg DB's - 3 sets of 12 Lying Leg Curl 25kg - 3 Sets of 12 Banded Pull Ups AMRAP - 7 Minutes Ez Bar Curls 25kg + Bar - 3 sets of 12 Superset with... Calf Raises 66kg - 3 Sets of 20
Happy new year to everyone, hope you all had a good christmas and new year. I have been training over the Christmas period, but just haven't bothered to log anything on here. Tested out my current 1Rm's over the christmas break, not the easiest thing to do after accopious amounts of red wine and beer. Current 1Rms are Bench - 145kg Squat - 190kg Deadlift - 230kg A small montage of my christmas training; Ive entered a strongman comp for a bit of fun in February. so have to start training for that. Any one got any tips on how to prepare I would be very grateful. I bit different to powerlifting! the events are; 200kg deadlift for reps. Straps allowed. Chain yoke weight tbc. Farmers walk 100kg each hand. Over head medley 55kg giant dumbbell, 90kg axle, 100kg log and a 95kg yoke press. 90-100kg stone over yoke for reps. Should be fun though, once that is done I'll be back to concentrating on the powerlifting.
Happy New Year to you as well, how much did you put on over the festive period (I went from 163 on Xmas Day morning to 182 on New Years Day, fat bastard)
Thanks Mick, Thats quite a bulk! Weirdly, I actually lost weight, I went from 98kg on 23rd, to 96.9kg on the scales this morning. Not quite sure how I managed that. I put it down to the fact that I went out for quite a few long walks with the family, and spent a fair bit of time at the yard with the wife's horse over the Christmas period. My body composition on the other hand is probably about 40% red wine, 60% chocolate
Yes a massive increase mainly down to gluttony, down to 174 this morning so it does come back off fairly quickly once diet is back in check. Good luck with the Strongman Comp
Last night I managed to train with a mate of mine who has a log, and an axle in preparation for the strongman even t I have entered in February. Did numerous amounts of singles at light weights to get the technique down on each then worked up to 100kg log press x 1 90kg Axle clean and press x 1 Was quite nice to know that I can hit the numbers needed in the event, and was fun learning new techniques. This morning I was pretty tired and only did the following; Squats 100kg x 5 140kg x 4 160kg x 2 140kg x 5 RDL 60kg x 10 80kg x 10 100kg x 10 Bicep Curls for the girls Alternate DB Curls - 12.5kg x 15 (3 sets)
This morning Squats 120kg x 1 140kg x 1 160kg x 1 180kg x 1 200kg x 1 - Although would have been called for depth in a meet. Deadlift 170kg x 5 x5 (Beltless)
Re: 220kg and 230kg pulls - do you drop your hips naturally/instinctively or because of purposeful technique training? I ask because the hips rise back up to where they're dropped from first thing, and I wonder if you wouldn't be stronger starting with them at that higher position. Just food for thought.
I normally start with higher hips, was just experimenting with lower hips, but I could see on the video that the hips rise before the weight breaks the floor so I'm just gonna go back to higher hip starting position
This morning OHP - 75kg x 5 x 5 Bench 100kg x 12 110kg x 8 120kg x 6 130kg x 4 100kg x 10 Seal Rows 30kg DB's 4 x 12 Bicep Curls for the curls 25kg 4 x 15 Chin Ups (BW) 4 x 8
This mornings session Squats 150kg x 6 150kg x 6 150kg x 6 150kg x 6 130kg x 10 all about 7-8 RPE Deadlifts 170kg x 8 170kg x 8 170kg x 8 all about 8 RPE Hack Squats 100kg x 12 + 5 + 5 + 4 (myo reps) Calf Raises 100kg x 12 100kg x 12 100kg x 12
Sometimes its nice to look back and see how far you've come sometimes. The entry above was from January '15 Current 1RMs are Squat - 200kg (51kg increase) Bench - 150kg (38kg increase) Deadlift - 240kg (67kg increase) OHP - 100kg (40 kg increase)
