Awesome session man, strong MP's and pullups! keep it up man
Prince: thanks bro
El freako: was quite pleased actually, think it may be a rep pb for me. form was very solid too, full rom, no leg or lower back movement. thanks for checking in
Ironheart: thanks m8. appreciate the kind words:)
Out of the night that covers me,
Black as the Pit from pole to pole,
I thank whatever gods may be
For my unconquerable soul.
In the fell clutch of circumstance
I have not winced nor cried aloud.
Under the bludgeonings of chance
My head is bloody, but unbowed.
It matters not how strait the gate,
How charged with punishments the scroll,
I am the master of my fate;
I am the captain of my soul.
5/3/1: Week 2: Day 2: Deadlifts:
general warmup, 10 minutes of walking/ running on the treadmill
2 warmup sets
162,5kgx9 wow, grip was better today for sure:D
Barbell shrugs: (fired up by my improved grip i dropped the straps on these today aswell, stayed with the locking grip)
80kgx9 lower back and hams were killing me by now:D
standing db lateral raises:
bent over rear db lateral raises:
at the end i did grip work. pinch grip farmers walks with 15 and 10 kg plates + static holds with a barbell loaded with 130 kg, overhand grip.
no abs today, im doing ab work on my squat day instead.
oh and i should add that i practised my front squat technique in the end for 10-15 minutes.
What a workout boy!!
that grip work is finally paying off!
Natzo's LOG - Check my workouts!ASC 09 Top 5 pick Champion'10 MM fantasy Football league Champion
5/3/1: Week 2: Day 3: Bench press:
2 warmup sets
107,5kgx10 last rep was heavy, but think i could have done one more.
Incline db press:
mex16 pb:D all from a deadhang, last 2 reps may not have been chin over the bar, but they were still good enough for me to count em
mex8 lol, the first set took alot out of me
barbell rows: (been focusing more on pulling higher up instead of into the gut, feel it more in my upper back that way.)
Realized in the end i overdid the assistance work alittle. 3 sets too much. ill try to avoid that in the future. still a good session overall, and didnt take too much time.
Should also add that i did 25 minutes of cardio in the end. on the bike
Just read your deadlift day Bulky; what do you mean by locking grip?
Is that the hook grip or the overthumb version or something else?
I've tried the hook grip myself and I'm either too girlie or my busted up fingers twist the wrong way.
Natzo: thanks for the comments mate ye i know that its a difference in how it hits the back. i just tried bench rows today, cuz i havent done em before.
Prince: ill see what i do next session. i actually like barbell rows more than db rows though. i credit that exercise alot for my back development. but variation is good offc. as for biceps, i prolly wont do 3 sets. wendler actually doesent say anything about bicep work. but i feel i need it, just cause my biceps aint a genetics strongpoint, and i feel they need alittle direct stimuli as well:) ill prolly do 1-2 sets for bis on bench day, rest will be chest and back work. thanks for checking in mate
i did use the overhand grip before, when i used straps. but i cant hold much weight that way without straps. u deadlift without straps and with an overhand grip? if so thats impressive. well if its uncomfy i guess its best to stay away from it. personally i like the hook grip though, feels i have more control over the bar from slipping that way. i do realize there is an increased risk of pulling a bicep though. but i always focus on not jerking my arms when pulling, so hope it works out.
thanks for checking in tim, always appreciated
^^ I overhand it until I can't hold it solid anymore. That seems to be somewhere between 140-160kg. I've pulled 180kg overhand, but it seems to be about how fresh I am and I've usually already done C&J or something else that really hammers the grip.
Main thing I've found about the bicep tear is to make sure that the elbows aren't bent and you don't try to "row" or shrug the bar (we discussed this the other day with someone didn't we?).
ye we did discuss the bicep tear the other day. im very consious about my form when deadlifting. last thing i want is a tear. thanks for commenting dude
here is todays workout:
5/3/1: Week 2: Day 4: Front squats:
general warmup on the bike
3 warmup sets
117,5kgx5 felt better today, form was more solid for sure also the bar placement on the shoulders wasnt nearly as uncomfy as last time
Atg olympic squats: (been 3 weeks since last time i squatted, think im gonna do regular squats, but i wont go higher than 140 kg and the goal is to be able to do this weight for 15-20 reps eventually)
Lying leg curls:
Standing calf raises ss with seated calf raises(dumbell):
thats it. pleased about the front squats starting to feel better. starting to like the exercise;P