don't worry man, i've stayed at jwt's place and nothing happened to me, so the chances of him breaking into your house in a set of spartan gear are minimal (but my late hair might have scared him off, though; you never know)
I'd be more worried about him breaking into your house with minimal clothing. EDIT: I don't think I got round to saying it before, congrats on the job Zaad!
Back Squat: 20x3x5 40x5 60x5 80x2x5, 80x8 go for 10 next time then up the weight Bench Press: 20x3x5 30x3x5 40x3x5 50x2x5, 50x9 go for 10 next time then up the weight Super set: tationary lunges with fixed barbell 15x3x10 single leg extensions 10x1x10, 5x2x10 DB bench 10x3x10 (stretch at the bottom) facepulls ?x3x10
Bench Press: 20x3x5 30x3x5 40x3x5 50x2x5, 50x10 Super set: DB single arm rows 15x3x12 DB overhead press 10x3x10
Turns out i've been using powerlifting bars so they actually weigh 5 kilos more than i thought... ALL THE PR's! Today went to powerlifting club training. everyone was super nice and despite being the weakest person there, everyone was encouraging and helpful. Back Squats: 55x3 75x3 90x2 (belt on) 110x1 (belt on) 110x1 (belt on, much easier than the first) 130 needed some help from the bottom with a super long grinder in the middle they didnt tell me it was 130 and i apparently collapsed at the bottom, i squat down too fast and low apparently (dive bar) but the second 110 was perfect. Speed Deadlifts: 100x4x3 they told me to head home cos i had squatted and deadlifted in the past week
Congratulations on the trio of successes: job, relocation and finding a gym with strong, nice and (presumably) knowledgeable people! It's highly disciplined not to allow yourself a massive (3 month+) summer holiday after graduation (like I did). Plus: those squat numbers...
benched 52.5kg 2x5, 1x7 started with hacksquat but made knees feel bad did some leg press 10RM in 20kg jumps up to 140kg in plates then did single leg extensions 3 sets of 10 then calf raises 3 sets of 10 then curls 3 sets of 10 then single arm db rows 3 sets of 10 then rollout pauses 2 sets of 3
hang power snatch: 40x3 50x3 hang clean and jerk: 60x1 70x3x1 front squats, nice and slow with no bounce: 60x5 70x5 80x3 90x2 deadlifts: 60x5 100x3 100x3 110x2 powerlifting style was learning to deadlift powerlifting style
Some of power lifters were telljng me that i was lifting too much like a weighter. so the ched me in some of the stuff: my hips were starting to low, my shins were too far from the bar, my knees were too far over, I was hook gripping, my arms weren't straight enough and I held the bar in palm of my hands and not in the crook of my fingers.
took a few days off cos the lady was down so we feed some giraffes for her birthday. today i did some hill sprint cos my lower back was a bit sore from a massage yesterday but the hill still made it feel bad so ive left it alone for now and im gonna get some rest. im enjoying the "take training easy" mentality. its easy to slip into doing nothing but i leave training alone if i havent eaten or im tired and dont feel as compelled as i used to train even when im unrested
girlfriend came down and then i went to visit so i had two weeks off Came back and tried squatting on tuesday Back squats: 50x5 60x5 70x5 cramping in quads. Jerk drives: 80x10 100x10 120x5 Jerks: 60x2 Front squats (with 3 second pause): 60x3 Leg press: 40x20 Lunges: 3 sets of 10 Roll outs and back extension super sets: 3 sets of 10
forgot to log about yesterday Bench: 20x5 30x5 40x5 45x5 50x5x5, 50x4 (wasnt confident about getting more out) Snatch high pulls from blocks below the knees (reset after each rep): 40x3 50x3 60x3 70x3 80x3 Snatch pull with pop from blocks just below knee (reset each rep): 90x3 Curls 3 sets of 8-10 with 2 sets of reverse curls 8-10 Chest press machine: 40x20 reps Roll outs: 3 reps with a 5 second pause at the bottom loading plates between pulls took too long. next time i'll pull 70 for a few more sets. also neural stretching for right hamstring and hip flexor stretch to make my right lower back feel better, felt better immediately
Squat: 50x5 60x5 70x5 75x2 70x5 70x5 trying to get used to the low bar shoulder position Clean of blocks and 2 power jerks: 40x1 50x1 60x1 Power jerks out of the rack: 60x4x2 Bulgarian split squat: 3 sets of 10 (one leg rest, one leg work) Seated calf raises: 2 sets of 20 Back extensions: 3 sets of 10 with 1.25kg plates in each hand weird pad position close to knees, super hammie tightness
" trying to get used to the low bar shoulder position" R.I.P. ability to oly lift (also, an easy point to work off for your low-bar is to sandwich the bar between your traps and reardelts. git dem elbows high like it's the jamaican new year)
yeah, shoulders feel tight! benching isnt help either. got to hit snatches after benching tomorrow. ive never understood why oly lifting coaches hate the low bar squat. back squatting it just training leg strength, its not specific to the competition lifts so who cares if its high bar or low bar?
apparently the hip drive messes with the set-up and/or the squat under, because in high-bar and front squats as well as oly lifts you aim to push the hips under the shoulders somewhat, to stay upright and not keel over, whereas in low-bar you swap uprightness for the ability to support the bar low on your back so that you can pseudo-leg-press-then-hip-hinge it up, which is why low bar = MOAR WEIGHT but LESS QUADS (see also: quad involvement in oly lifts, quad size on the bigger men and 99% of women oly lifters, the amount of powerlifters who have PC-dominant competition squats and use high bar and leg pressing to bring up quad strength in training, and the amount of people who run stronglifts or SS and end up with weak-ass quads because they squat with their butt and hammies)
but if you use front squats enough then it doesnt matter... youll get enough quad work and technique right? thats talk of high bar squats saying they dont mimicking the recovery squat enough and should be used in leg strength development but if low bar improves the hammies then it has some use in training and shouldnt be looked down on as a training tool http://www.dynamic-eleiko.com/sportivny/library/farticles007.html
but ATG high-bar also improves hammies ultimately, the thing is high-bar is better than low-bar for oly lifting, whereas the low-bar squat is primarily an artifact of powerlifting competitions, where it's needed to move the greatest amount of weight (think of it as kind of like modern bar-body contact oly lifts vs old-timey "rip the bar off the floor with brute force and catch it with gigantic gonads and iron will" oly lifts. you'll get huge shoulders and a TON of strength doing the former and their variants as exercises in and of themselves, but in competition you move more weight with the latter, but can use isometric holds with the resulting huge weights to get gains with them anyway)
