Casual bowtie is great. Will probably order the formal eventually.
October 29:
3 mins on bike
lots of hanging
Chest supported row machine: 1 set neutral/pronated
Lying leg curl: unilateral 2x10
Prone leg curl: 2x15
Glute machine: 2x15
Adductor machine: bunch of reps, bunch of holds
Chest supported row machine: 2 sets pronated, heavier than warmup
Freemotion cable cross:
1 giant set of a bunch of **** including but probably not limited to: low flyes, high flyes, kneeling high rows, standing high rows, standing rows, bent over rows
Leg press: plates per side
2.5x30
Elliptical: 5 mins
Very disappointed with my technique today. No consistency whatsoever with every rep looking and feeling different. Then after a smooth 545 I bent my arms and jerked the bar like I used to. Luckily it didn't feel that heavy and I didn't have to grind. Apparently hook grip isn't a problem at all and it's completely fine to just bust it out for heavy attempts after a year.
Excuses for poor technique:
1. Not eating enough, withering away (234 this morning)
2. Donated blood on Thursday. Feel no effect from it, but Cha sometimes does, so it's valid excuse. K.
3. Octoebir is a weird month, especially on an evens year.
Seriously though I'm going to take at least 3-5 weeks before pulling heavy again and hopefully get my positioning down in my belt. Would like to hit at least 635 before the year ends but won't force it if it's not there.
Thanks! I've been trying to get about an hour or so a day in the bowtie spread out over 2-5 times. I wear it until it gets uncomfortable. It feels great when I put it on and even better after I take it off. My posture/normal movement is pretty bad and this really forces me into a better position. Right now it's giving me immediate but temporary pain relief in the pecs/shoulder area but I'm hoping it'll also help me make some long term changes in my posture. Also been playing around with it while doing some rows/band stuff and it definitely changes the feel of the movements. I wore it for 2 of my light squat warmup sets today and it was the tightest/most locked in I've ever felt. Wasn't ready to try it with anything heavier yet.
November 5:
Squat up to 405. Was planning on a double. Got distracted and almost went full ISF. First rep was too slow anyways. Probably for the best. Did 315x5 after.
Leg Press: plates per side
2.5x50
Traded in my rage for nausea.
November 6:
All the machines
Bench:
up to 185x3x3
135x10
Wore the bowtie for the first few sets. First time benching without weird feels in my pec tendon area in close to 2 years. Was slow off the chest and probably too heavy for me. Was very sore for a few days.
Hard to get the dumbbells all the way down. Very tight.
Suitcase holds: bonus hook grip practice
135x5 for 5-8 seconds each side. Was probably a little too heavy for first time back at it.
November 12:
3 mins on bike
lots of hanging
Chest supported row machine: 2 set neutral/pronated with bowtie
Lying leg curl: unilateral 2x10
Prone leg curl: 2x10
Glute machine: 2x15
Adductor machine: bunch of reps, bunch of holds
Abductor machine: bunch of reps, bunch of holds
Third rep was harder than I expected. Would've been easier if I actually hit depth and had a little speed out of the hole. Would also be easier if I could get the bar a little lower on my back. Might try narrow stance again with heels and see if I can get a little lower/stay a little more upright. Need to sit back and open up a little more.
Not bad. Still inconsistent but better than 2 weeks ago. Also working on setting my grip quicker. Hesitation isn't good.
Leg Press: plates per side
3x40
Starts sucking after 5-6 reps then feels the same for the next 30+. Cardio might be improving some. Needs to improve more.
Bike: 6 mins
Not sure what that nasty sound is. Last time I heard it was during a conventional deadlift. Didn't feel anything or notice until I watched the video at home.
Last edited by jessah13; 11-12-2016 at 04:24 PM.
Reason: wtf that sound at 1:07
When my bench is slow off my chest, its usually because I didnt engage my lats fully. See the meet vids I posted - the two misses, I didnt use my lats. The third good lift, my lats were locked in. Look the the difference in bar speed between them.
Nice pulls. Keep your lats locked in on those too.
I'm sure my form is loose and bad but I'm also just very weak. I don't think I've benched even 225 in the past 18 months. Just need to be patient and dial in form. I'm sure it'll come back quickly once I start practicing consistently.
November 19:
3 mins on bike
lots of hanging
Standing cable row: 2 sets of 15
Cable flyes: 1 set of 15
Chest supported row machine: 1 set pronated
Lying leg curl: unilateral 3x6
Prone leg curl: 2x15
Glute machine: 2x15
Adductor machine: bunch of reps, bunch of holds
Abductor machine: bunch of reps, bunch of holds
Went in hoping for an easyish 455 and got a difficult 445 instead. Could've been worse. Not sure where the rep PR came from. Stomach was very angry last night/this morning. Might've been a little stronger otherwise but still not where I want to be. Might squat heavy one more time this year, might not. More interested in setting myself up for a big pull in a few weeks.
4 mins on bike
lots of hanging
Standing cable row: 2 sets of 15
Cable flyes: 1 set of 15
Lying leg curl: unilateral 2x12
Prone leg curl: 2x15
Glute machine: 2x15
Adductor machine: bunch of reps, bunch of holds
Abductor machine: bunch of reps, bunch of holds
squat: 45x10x2
Too forward on a lot of the reps and not hitting my positioning before I start pulling. Makes the lockout much harder and uglier. Not really getting any better with straps. Setup and technique feel much worse. Might try the other kind again and see if I can get any tighter.
