After a couple of days of fun work at the ranch, which wasn’t a whole lot but it was awfully hot and sweaty so that took up the bulk of activity just trying to stay hydrated.
Cleaned today, worked up to 4x3x100
Front squat 3 sets at 3x100/120/140
Back squat 5x140/5x160/5x180/3x150 with a 5 second eccentric and a 5 second pause at bottom.
Single leg split squats 3x6x20kg each leg superset with reverse hypers 3x12x40kg
diablo III - beardsnbeer#1508 Mechwarrior Online - Rusty Bock
thread I have crummy medial delts and wish I had better ones but every time I try to do direct medial delt work I fuck my shoulders up, it's a conundrum.
thread I have crummy medial delts and wish I had better ones but every time I try to do direct medial delt work I fuck my shoulders up, it's a conundrum.
What about using bands for it?
diablo III - beardsnbeer#1508 Mechwarrior Online - Rusty Bock
Yeah I'm going to try that tonight. I saw my self in a non-distorted mirror and I'm ok with my arms but I want more delts happening and medial's always given me fits.
Yeah I'm going to try that tonight. I saw my self in a non-distorted mirror and I'm ok with my arms but I want more delts happening and medial's always given me fits.
How did it go?
diablo III - beardsnbeer#1508 Mechwarrior Online - Rusty Bock
Ok I think? It's always been hard for me to tell when specific parts of my delts were firing right, I've got an ok connection to most everything else but that one's always been tricky. My shoulders aren't turbofucked so bands is definitely the way to go if I can sort out the angle to make sure I'm hitting what I want to be.
I hate this but I got a set of bands with handles and a door anchor so that I can do some bodybuilding stuff in my office on my lunch break. I don't want to be that guy, I really don't, but being able to pump out during the day means I can have shorter sessions at night, which will just make my life so much easier.
Garage squats today! 3x5 at 135/225/315 2x3 at 365 / 405 1x2 at 455 and 1x1 at 503. Then I walked out 594 and held it for a very slow five count thanks to my wife.
Fucked around with the sand bags and discovered that the 220 bag is still heavy and awkward so that’s cool.
Then felt like I was gonna go have heat stroke so I did 1x20 of Dimel deadlifts at 135 and went and took an extremely cold shower
diablo III - beardsnbeer#1508 Mechwarrior Online - Rusty Bock
Did some cleans, worked up to 2x1x130kg then worked up to 4x2x180 on squats. Squats were fast and felt light so that was amazing except for the bar position across my back was absolutely murderous so I’ve got to do some work on whatever knot is fucking with a nerve
diablo III - beardsnbeer#1508 Mechwarrior Online - Rusty Bock
Last week of my cut, I get crazy tired from my workouts by now. Barely made it out of a hot shower.
My deadlift ended at 140x5 at 67kg. I'm thinking of doing a week without training starting sunday, maybe do some easy group training sessions or swimming. I kind of need to recover from lifting and my hands need to recover from sports climbing.
I've prepped with chocolate and red wine sunday, and thinking about booking my first ever massage for next Tuesday...
Oh man just got done with a couple of rotations off from the gym. Got some good kayaking and manual labor type work in this past week while camping, got some cardio in the past few days running for trains, but tonight's gonna be the first night back to lifting in two weeks. Think im gonna start it off light with some nice relaxed zercher squats, move to some crossovers, hit a little curls tricep pull's and pushups, and a little ab work for the evening. Think I'm gonna take reaclimating to the gym slow over this week's 3 day rotation. Kinda finished hitting a number of goals before I hit the break so I'm in deload and figure out a new goal mode.
diablo III - beardsnbeer#1508 Mechwarrior Online - Rusty Bock
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KakodaimonosCode fondlerHelping the 1% get richerRegistered Userregular
Compared to Reeves deadlifts, they're kind of relaxing.
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webguy20I spend too much time on the InternetRegistered Userregular
edited August 2019
I love Zerchers. Some of my favorite squats. I was actually high fived by a trainer once after a set because she had never seen any folks at the gym doing them before besides herself and some of the other trainers.
KakodaimonosCode fondlerHelping the 1% get richerRegistered Userregular
They're more of an upper back lift than a lower back lift. I've seen some people say to use a trap bar with them which helps a bit with the setup.
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webguy20I spend too much time on the InternetRegistered Userregular
Yea Reeves are in that odd place where it feels like a mix between deadlifts and squats. They are a fun to change up the pace a bit. I like doing them on de-load weeks.
Yea Reeves are in that odd place where it feels like a mix between deadlifts and squats. They are a fun to change up the pace a bit. I like doing them on de-load weeks.
I just remembered my gym is probably closed Monday so maybe I'll give these a try Saturday morning cause for this week im basically just working out to work out and burn cals I suppose since I'm not getting into any kind of rotation this week either. Maybe next week.
And maybe my whole plan for tonight is gonna get fucked by the train system in my region totally fuckin breaking down.
Sleep on
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KakodaimonosCode fondlerHelping the 1% get richerRegistered Userregular
I've never understood the purpose or the technique required for the Jefferson deadlift. I've tried it a few times, never made sense.
If your gym ever gets bored seeing you do zercher squats, do a few sets of hack lifts. Those ones are doable but take a bit to trick your body into letting it work.
And I think that successful completion of a van dam press should grant the lifter some sort of award. Free t-shirt, picture on the wall. Keys to the gym so they can just come in whenever, maybe the deed to the facility?
I was honestly more impressed by Franco's physique in Pumping Iron than Arnold's, he's the original manlet and no sketchy stories have come out about him that I know about and I appreciate that.
Posts
Easing back into it with 5x5 with 100kg on bench followed by a bunch of boring accessory shit.
I’m going to be sore tomorrow.
Cleaned today, worked up to 4x3x100
Front squat 3 sets at 3x100/120/140
Back squat 5x140/5x160/5x180/3x150 with a 5 second eccentric and a 5 second pause at bottom.
Single leg split squats 3x6x20kg each leg superset with reverse hypers 3x12x40kg
Hit a couple of 93% singles on squat and some upper back
Did some box jumps and MB slams then push presses superset with low handle hex bar 5x3 each at 100 and 180 respectively every 2 minutes
Then 4x5 pull-up variety hour and 4x6 GHR, followed with some delicious DB curls and band pushdowns
What about using bands for it?
How did it go?
I hate this but I got a set of bands with handles and a door anchor so that I can do some bodybuilding stuff in my office on my lunch break. I don't want to be that guy, I really don't, but being able to pump out during the day means I can have shorter sessions at night, which will just make my life so much easier.
Bands in your office seems reasonable
2 more cycles and I think I'll be at 200 on a max rep.
Fucked around with the sand bags and discovered that the 220 bag is still heavy and awkward so that’s cool.
Then felt like I was gonna go have heat stroke so I did 1x20 of Dimel deadlifts at 135 and went and took an extremely cold shower
My deadlift ended at 140x5 at 67kg. I'm thinking of doing a week without training starting sunday, maybe do some easy group training sessions or swimming. I kind of need to recover from lifting and my hands need to recover from sports climbing.
I've prepped with chocolate and red wine sunday, and thinking about booking my first ever massage for next Tuesday...
Origin ID: Discgolfer27
Untappd ID: Discgolfer1981
*googles*
Ahhhhhh why!?
Why? I imagine it was a showoff competition. Snatch grip deadlifts were becoming too easy, this brought it to the next level
Origin ID: Discgolfer27
Untappd ID: Discgolfer1981
I just remembered my gym is probably closed Monday so maybe I'll give these a try Saturday morning cause for this week im basically just working out to work out and burn cals I suppose since I'm not getting into any kind of rotation this week either. Maybe next week.
And maybe my whole plan for tonight is gonna get fucked by the train system in my region totally fuckin breaking down.
Don't forget the USAWA.
https://usawa.com/rule-book/
I’m surprised that I knew about half of those lifts.
If your gym ever gets bored seeing you do zercher squats, do a few sets of hack lifts. Those ones are doable but take a bit to trick your body into letting it work.
And I think that successful completion of a van dam press should grant the lifter some sort of award. Free t-shirt, picture on the wall. Keys to the gym so they can just come in whenever, maybe the deed to the facility?
https://youtu.be/IkMyAKbECH4
Strap that sucker on and do a quick walk around the neighborhood. Your squats will definitely go up.
https://youtu.be/lpssjq9nf7k
Also cool, Siamand Rahman broke the paralympic record recently with an insanely smooth 683.
Also, in the "where are your spotters, for the love of god" category:
I mean, there's heels on those shoes, and I guess it would be more likely to fall off away from his head, but still..
Did some very bullshit upperbody yesterday with DB bench, lat pulldowns, t bar rows and pushups
Then hit some snatch high pulls + snatch, back squats worked up to a see-saw of 160/3 180/1 160/3 190/1 160/3 200/1
Then did snatch grip RDL’s and called it a day. For how shitty I felt, it was a solid day.