SQ vid, when you unrack get your spine straight and under you, like bring your hips in. Breath and brace there too during unrack/walk out.
also noticing some butt wink.
Omar just put a new video out on it:
Thanks I'll try out that exercise. Seems to be a bit of a mashup of strength and flexibility though.
June 23
Bench
1x5x125
1x3x125
1x10x95
Failed on the second set I overreached and couldn't even rerack the bar.
Back down to 110 (and frozen for now)
Pullups 1x3
Chins 2x3
Basically static here from last workout
One-Leg Press 3x8x135
Nice to be back to actually exerting myself. A bit sad that I'm basically where I was a month ago, when quad development is really my main workout goal, but hopefully this new structure is good.
Front squats - a whole bunch of sets at low weights trying to get some comfort level.
Bench still needs a lot of work. 5'9" white males don't tend to stall on this lift at 125, so rest assured that you have a lot to gain in technique alone. And going from 5 reps to 3 reps at the same weight is a pretty reliable indicator that you didn't rest long enough between sets. 3 minutes rest if the set was easy, 4-6 minutes if it was hard depending on how hard.
Bunch of aches in the elbows, hips, knees, and hamstrings, will probably take 2 days off here
OHP
2x5x80
1x7x80
DL
1x7x225
1x5x185
1x10x135 paused
Definitely feeling gains on this lift, particularly the paused set has gotten a lot easier for me, and this video looks to me like my best form yet. Grip was giving out from basically the first rep which was weird but probably just unlucky.
OHP
2x5x85
1x6x85
Gym didn't have any 2.5s so I bumped it up
DL
1x6x225
1x5x185
1x10x135 Paused
Definitely have more reps in me, but this gym used hex plates. They seemed promising in principle, but every time I set the bar down, it would roll away, so I needed to constantly reset and lose tightness.
Curls
2x10x45
1x6x45
15 seconds rest between sets
OL squats
3x5x25
I've moved from GoodLife in Canada to 24 hour fitness in the States. Such a difference, at GoodLife everything was new, clean, and spacious. Here everything is dirty, crowded, and old. I have a month free here, any recommended spots that the Americans in this forum like (chains or SF specific)?
DL
1x8x225
1x5x185
1x10x135 Paused
Still stuck with hex plates unfortunately, but definitely feeling some gains here. The difference between the paused set when I started and now is substantial
Chins 3x10x45
OLS 2x8x25
The squat was a lot harder on the left leg
Negatives/TRX
Been struggling with proper sleep and nutrition, hopefully I can get those back on track in the next 1-2 weeks
Dress shoes are a bit hardcore for me, but I put in an order for squat shoes
Quote:
Originally Posted by magking1
This single video has helped me the most from going to struggling to add weight to regular injury free progression.
The deadlift is the one lift I feel the most comfortable with, most of my issues are with squatting.
July 8
Bench
2x5x115
1x8x115
Pullups - 3x4
Leg press - 2x10x130
High Bar Squat (Supersetted with some resistance band work)
1x5x45
1x5x65
2x5x95
1x5x95 (With 5 seconds pause at bottom)
Still trying to figure this out
Barbell rows
3x10x45
Just wanted to try these out, I think I should add them in next time I change the program
July 11
4.5 hours - I may be adjusting to going to sleep at 8pm, but its not as easy for my puppy
Was completely exhausted but didn't want to take 3 days off so went to the gym anyways, really a terrible workout though, everything was harder and I called it early
I think you're gonna like the shoes! You might throw a belt on for some SQ just to see how a really tight core feels. I think it just takes time and reps to get the bracing down for SQ. **** is just tough man, I've still got lots of form kinks to work out, and I've tried pretty hard with it for the past 8mo. Keep it up
I think you're gonna like the shoes! You might throw a belt on for some SQ just to see how a really tight core feels. I think it just takes time and reps to get the bracing down for SQ. **** is just tough man, I've still got lots of form kinks to work out, and I've tried pretty hard with it for the past 8mo. Keep it up
I'll definitely update when the shoes come in, really looking forward to it. I have a high tolerance for ignoring perceptions but I'd feel pretty dorky wearing a belt for 95lb
Got a scale, bw is at 157! I thought I was actually gaining weight.
I think I'll start counting calories/protein, and see where that gets me. Hopefully over the next couple months I can add 5-10 pounds, make some strength gains, and maintain a reasonable sleep and nutrition schedule.
The scale also tells me my bf% is 22, probably not very reliable. But would be nice to get that down as well.