haha at ND losing (this is where i live... in south bend)
you may wanna consider doing a little more hamstring work to bring up your pull? i've been doing box squats for my cycle, and it seems to be working well. Good hamstring and glute work from them, and plus you can recover quicker from them. It may or may not be a good idea with your hip issue.
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Bench 3 x 3 73.5kg x 3
83.5kg x 3
96kg x 3 (3+0) - foot slipped on the last rep, might have got a few more
Chinups In between the dead and bench sets
BW (86.6kg) x 5 x 8sets
1 set of 4
1 set of 3
47 total
DB Snatch - Push Press
25kg x 3e x 3
- was a good workout, deads are moving along pretty well, getting closer to being back to where I have been
- bench too is moving along slowly, not expecting anything earth shattering whilst I have them paired with deads, but its still moving
- Deads/Bench and chins is a killer all in one workout
haha at ND losing (this is where i live... in south bend)
I dont follow it all that seriously, but I do support them I guess.
My sister in-law went to Penn State, she hates ND so theres a bit of
competition there i guess
Quote:
Originally Posted by Alcoholiday
you may wanna consider doing a little more hamstring work to bring up your pull? i've been doing box squats for my cycle, and it seems to be working well. Good hamstring and glute work from them, and plus you can recover quicker from them. It may or may not be a good idea with your hip issue.
Have been looking for something that doesnt fuck with my hips, tried GM's but I can only do them really light and dont think i get any benefit out of them. Im going to give one of the exercises below a try, see how they work
haha at ND losing (this is where i live... in south bend)
you may wanna consider doing a little more hamstring work to bring up your pull? i've been doing box squats for my cycle, and it seems to be working well. Good hamstring and glute work from them, and plus you can recover quicker from them. It may or may not be a good idea with your hip issue.
Dude, he just needs to deadlift more. That's pretty much all I do for my deadlift, that and lots of upper back work.
Dude, he just needs to deadlift more. That's pretty much all I do for my deadlift, that and lots of upper back work.
I never do GM's, I hate them lol.
well, yea, DLing works. But, w/ 5/3/1 it works, but it's such a low volume on the main lift, that you need assistance work to assist the main lift.
In your periodization scheme, you're doing a lot more volume (4x6 or 3x6 with working weight, for example), where we're really only doing 1 heavy set for reps, and then assistance work after. So, assistance stuff helps you keep progressing on the main lifts.
those bridges that you posted work well for glute activation. But, they don't really build leg strength. It might be something that would work for you though, with your hip issues. I was doing them as part of my warmup for a long time.
i would avoid things that have you bending at the waist, like GMs, and would do something that will open the hips up a lot more and give you some mobility, like split squats, reverse lunges, and forward lunges. High reps, and lower reps with heavier weight. IMO, i think you'd see some good benefit on mobility as well as getting a little volume in for your legs.
Just my 2 cents.
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DB Row 25kg x 8e x 4
30kg x 8e x 2
40kg x 8e
30kg x 10e x 2
Floor Press 81kg x 5 x 2
91kg x 3
100kg x F - couldnt get it off the pins , hahaha
91kg x 3
61kg x 20 (15,5)
pumped the Gunnzzzz
- Overheads felt pretty good, its slow but progress is happening
- Not sure what happened with the floor press, just couldnt get it off
the damn pins, ive done more than that before...weird
O/H Press- 531
48.5kg x 5
56kg x 3 61kg x 2.5 (1 + 1.5) - just couldnt lock the last rep out, got it about halfway,
held it there for a while, but it wasnt going any higher
DB Row ( in between OH and FP sets)
25kg x 8e x 4
30kg x 8e x 2
40kg x 8e
30kg x 12e x 2
Floor Press 81kg x 6
81kg x 8
91kg x 5 - PR
100kg x 2 - PR - i think
61kg x 25 (20,5) - PR
some curls
- would have liked that 3rd rep on the overheads, next time
- another good workout, floor press was feeling really good
- db rows are getting back to where they used to be
- by the end of the year I think i'll be stronger than I ever have, woohoo
- squats tonight
Front Squat- 531
66kg x 5
73.5kg x 5 83.5kg x 4 (1+3) - had more in me too
Done as a circuit Pullthru
30 x 12
32.5 x 12
40 x 10
Ab Circuit with 20kg plate
3 sets
Hammer Curls 3 light sets
- really happy with the squats, was only going to do one rep because of the back twinge on Monday, but the first rep was so easy I banged out a few more.
probably had about 3 more reps in me.
- nothing exciting to report, will combine Squats and overheads on thursday night.
- last uni assignment due on Monday, lots of work to do, so little time
cant wait to be free
De-load week was really a nothing at all week, had to finish my uni assignments
Im glad thats all finished for the year, now I can get back to lifting some shit
Deads- 3 x 5
91kg x 5
103.5kg x 5 118.5kg x 5 - didnt try for any more
Bench - 3 x 5 71kg x 5
81kg x 5 91kg x 3 - i had nothing left at this point Chinups In between the dead and bench sets
BW (86kg) x 6 x 7sets
1 set of 4
1set of 3
49 total
- was fucking exhausted, but wanted to lift anyway.
- deads were suckingly hard and I had nothing left at the end of bench, couldnt be bothered trying for 5
- surprisingly chins went pretty well
- some sleeping and eating and I will be good to go on wednesday night
My flat bench is just ahead of my floor press, not by much though
I think I benched 100kg x 3 or 4 and floor pressed 100kg x 2 within the last few weeks
Front Squat
61kg x 5
71kg x 5 78.5kg x 8 (5+3) ties PR
Pullthru 35 x 12 x 3
Abbz circuit3 sets
Plate Squat
110reps (4sets)
Curlz
3 sets
- wanted 10 on the squats, form was a bit off and started to come forward
on the last few reps, hips were tight too
- rest of the workout was a killer, alll done as supersets, i was dead by the end
, hahaha
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