FS felt really good, not sure how much adaptive stress I get from that tbh. Overhead work is obviously loltatstic, probably keep pushing bench to try to hit 200, then switch in incline and OHP as t1 work.
After a couple disastrous spots I decided to play this one safe and be super detailed. Going for 7-9 reps, it shouldn't be hard and you are only here as a failsafe. Im fine to unrack but if you put your palms faceup and take 5lb off the bar that would be helpful. He gave me a nod that said 'dw, I'm as sick as you of terrible spotters'.
I go to unrack, he puts his palms faceup the way I demonstrated. I start unracking, he full fists the bar and thrusts it where he thinks it belongs, destroying my tightness. He gives me 4 clean reps, but as soon as I stop to take a breath he initiates the power of teamwork. He's with me every moment from them on. By the 8th rep he is taking at least 10lb off the bar, while yelling at me 'all you!'. I rerack the bar in disgust.
I was doing really well with intuitive bulking but seem to have hit a bit of a set point around 160. Will need to be a glutton for a bit to power through.
Or have the spotter stand back a step and tell him to only take the bar if you get stapled. It is less than 200, so not like it will decapitate you or cave in your chest cavity. No hand off.
No good explanation, 225 is a feather off the floor and heavy af on my back.
I started squatting later than DL, was injured for a while, had terrible form, and now have a low volume squat program.
Once my shoulder feels 100% I'm going to switch to high frequency squatting and hoping to see massive gains.
This was supposed to be 210x2 AMRAP. Each lift has a max test once per 3 weeks to set the TM. The backoff sets were just for fun. I used to be pretty conservative about upping TM but the formulas already seem to factor in some conservatism.
Stronger, but form was worse. back angle was a bit extreme. dont really see any point in low bar in the near future. Just hbbs and fs for me. Better back angle better hypertrophy more leg focused.
No point slowing the progression either. I expect to be sensitive once I up the frequency considering that DL gap
Yup, agreed regarding width. I remember watching a video that claimed wider is better.
How can you tell regarding leg drive? My butt doesn't pop but I think thats just because I work on staying tight through the descent as well, so there's nothing really changing when I start pushing. I can bring my feet further out which decreases tightness but increases force, or I can bring the feet in which would make me very tight bur probably can't recruit the muscles optimally.
I don't think the grip width / forearms not being vertical is a big deal if you feel stronger and more comfortable in that position. You can improve your leg drive by setting up with a bigger arch and getting your knees further down and back. You might be someone who is stronger setting up on your toes.
Woot, first DL weight PR in 6 months. Harder than I hoped, but still think I can comfortably go heavier. The DL days in this program really wipe me out. Exhausted the rest of the day and stiff all of tomorrow
Barbell rows EMOM
10x115
15x105(6,5,4)
Pullups 6/5/5
SS
banded rows 3xF
SS
palloff press 3x12x25
