600

Felt rough after Mondays session and didn't really feel any better until yesterday so did Wednesdays session tonight but was on my own so wasn't able to get any videos :(

Deadlifts (Belt)
210 x 3 (DOH) PB
210 x 3 (Mixed Grip)
210 x 3 (Mixed Grip)

Seated Shoulder Press
100 x 3
100 x 3
100 x 3

Pullups
Dropped

Hanging Kneg Raises
BW x 10
BW x 10
BW x 10

Comments

Deadlifts - Changed my form again this week which helped with my first rep but made the second and third reps harder because I wasn't able to keep my core as tight on the negative or subsequent pulls.

Rather than start from the bottom, brace and pull, I braced, pivoted at the hips, grabbed the bar then pulled as soon as my shins touched the bar. Tried that a few weeks ago without my belt, which wasn't very successful, but it felt much better with my belt on.

First set was really good although my grip felt really weak until I realised I had forgotten to swap from DOH to mixed grip. Usually set myself up with a DOH grip then swap just before pulling because the position I get myself in to with a DOH grip always feels more natural than the position I get myself in to when I grab the bar mixed grip. Changing my form made me forget to do this. Please don't tell me off for doing this Ice! :(

Second and third sets were much slower and I think I stood too close to the bar on the third set because the negative and subsequent two pulls felt like they were too far away from my body to compensate. Hitched the final rep which didn't do wonders for my back either.

Lots to work on but I'm a bit more confident about 215 next week than I was about 210 this week. First set was also a nice chalkless DOH PB :cool:

Seated Shoulder Press - Far faster and easier than last week although I've had a few extra days recovery.
 
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Yep. Feel strong and loving most lifts but the deadlift's still my nemesis. I've got the strength to lift far more but not the technique or understanding currently. I think a session with someone that knows what they're doing and what I'm doing wrong would do wonders but I'm stuck down here and all the knowledgeable lifters are miles away. If a Bristol meet happens I will be there to rape your brains for my gains :D
 
:D
I'll let you off just this once. It really will help your set up though mate, start mixed at ~140 next time. It's not something that you have to do forever, but you do need to give yourself the chance to actually learn the style you are lifting heavy with.

Chalkless 210x3 DOH is huge btw!
 
LiE said:
Agreed strength is looking really good.
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Cheers LiE :)

icecold said:
:D
I'll let you off just this once. It really will help your set up though mate, start mixed at ~140 next time. It's not something that you have to do forever, but you do need to give yourself the chance to actually learn the style you are lifting heavy with.
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I did actually take your advice and swap to mixed grip from 140 tonight. Did 60 x 10 and 100 x 10 DOH then 140 x 6, 180 x 3 and two of my working sets mixed grip. Just had a brain fart with the 'how to deadlift' checklist running through my head on the first set so forgot what I was doing :o

icecold said:
Chalkless 210x3 DOH is huge btw!
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Thanks. I usually use chalk on my heaviest warm up set but because I switched to mixed grip from 140 I didn't need chalk tonight so didn't use it.
 
Squats (Belt)
155 x 3
175 x 3
195 x 3

Paused Bench Press
140 x 3
140 x 3
140 x 3

Pendlay Rows
112.5 x 3
112.5 x 3
112.5 x 3

Comments

Squats - Back to earth with a bang. First two sets were fast and easy, 195 felt annoyingly heavy :(

Paused Bench Press - A little harder than last week but still very comfortable. Paused reps are beginning to feel more natural than normal pressing :o

Pendlay Rows - Found it difficult to keep my form together last week but the extra 5kg broke me tonight. Managed to complete each set but each rep was slow and untidy. Never seem to make as much progress with Pendlay Rows as I do with other lifts although I only really do them during this routine so I might stick with them for a while to build up some proper strength.
 
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Squats (Belt)
190 x 3
190 x 3
190 x 3

Bench Press
120 x 3
135 x 3
150 x 2 + 1 Spotted

Pendlay Rows
90 x 3
102.5 x 3
115 x 3

Hanging Kneg Raises
Dropped

Hyperextensions
Dropped

Comments

Squats - Easy, really really easy :confused:

Bench Press - Strength was good but I messed up my foot placement on the last set and had no leg drive which cost me :(

Pendlay Rows - Heavy and slow but good reps.
 
Seated Shoulder Press
102.5 x 3
102.5 x 3
102.5 x 3

Deadlifts (Mixed Grip + Belt)
215 x 3 PB + 5 :cool:
220 x 3 PB + 5 :eek:
215 x 3

Pullups
Dropped

Hanging Kneg Raises
BW x 10
BW x 10
BW x 10

Comments

Seated Shoulder Press - Swapped these around with my deadlifts because I thought they would be easy in comparison but they were hellish. The weight's comfortable enough but it takes a huge amount of effort to lift it off the first pin of the squat rack, sit back and get it in to position then press the weight. Would usually use two spotters to help get the weight in to position above my head but I was on my own again so had do it by myself. Heavy and hard but it might be an unspotted PB :cool:

Deadlifts - Followed the advice I've been given over the last few weeks and just went for it tonight. Braced, got in to position and ripped 215 off the the floor as quick as I've lifted any weight for a good month. Was so shocked how easy it was I decided to up the weight to 220 and have a bash at that.

First rep was a little slower but far faster than I've been lifting recently. Second was more of a grind and the third was a proper balls to the wall max effort. Dropped back to 215 after that set which was probably the hardest and slowest set of the night.

Tired, hungry but ****ing chuffed :D
 
LiE said:
Nice! Love it when things come together, good work.
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Cheers. Finally felt like I hit a grove with deadlifts last night and I think I've got more in me. Depending on how squats go on Friday I'm tempted to add another week of 3's to see if I can get 220 x 3 x 3.

Morba said:
Good work :D

Still can't believe you did a chalkless doh 210!! thats bloody good :D
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Cheers big man.

210 really isn't as impressive as it might sound. We've got 3 Olympic bars in the gym and the knurling on one of them is horrifically abrasive so negates the need for chalk. The one I use for benching barely has any though so if I'm stuck with that for deadlifting I'm lucky to do 160 for reps without my grip slipping.

Delvis said:
Nice work PK!
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Thanks :)
 
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