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- Thread starter Pigeon_Killer
- Start date
- Joined
- 21 Nov 2005
- Posts
- 41,319
- Location
- Cornwall
Paused Squats
127.5 x 5
127.5 x 5
127.5 x 5
127.5 x 5
127.5 x 5
Deadlifts (DOH, Chalk)
167.5 x 5
167.5 x 5
167.5 x 5
167.5 x 5
167.5 x 5
Seated Shoulder Press
80 x 5
80 x 5
80 x 5
80 x 5
80 x 5
Pullups
Dropped
Hanging Kneg Raises
BW x 10
BW x 10
BW x 10
Comments
Deadlifts - Last rep of the last two sets were hellish but it's a DOH volume PB.
127.5 x 5
127.5 x 5
127.5 x 5
127.5 x 5
127.5 x 5
Deadlifts (DOH, Chalk)
167.5 x 5
167.5 x 5
167.5 x 5
167.5 x 5
167.5 x 5
Seated Shoulder Press
80 x 5
80 x 5
80 x 5
80 x 5
80 x 5
Pullups
Dropped
Hanging Kneg Raises
BW x 10
BW x 10
BW x 10
Comments
Deadlifts - Last rep of the last two sets were hellish but it's a DOH volume PB.
- Joined
- 21 Nov 2005
- Posts
- 41,319
- Location
- Cornwall
Cheers Morba 
I actually find it easier to keep the bar close to me with DOH and generally find my form feels ever so slightly tighter. Next week gets heavy though so it'll be mixed grip from now on.
I actually find it easier to keep the bar close to me with DOH and generally find my form feels ever so slightly tighter. Next week gets heavy though so it'll be mixed grip from now on.
- Joined
- 21 Nov 2005
- Posts
- 41,319
- Location
- Cornwall
Paused Squats
120 x 5
130 x 5
140 x 5
147.5 x 5
Squats
157.5 x 5 (Belt)
Paused Bench Press
112.5 x 5
112.5 x 5
112.5 x 5
112.5 x 5
112.4 x 5
Pendlay Rows
82.5 x 5
82.5 x 5
82.5 x 5
82.5 x 5
82.5 x 5
Comments
Squats - Heaviest I've tried to pause but it was far too quick to count. Only the second time I've seen a video of my form though and I'm reasonably happy with it. Bit disappointed the camera man didn't catch my walk out or film it in landscape
120 x 5
130 x 5
140 x 5
147.5 x 5
Squats
157.5 x 5 (Belt)
Paused Bench Press
112.5 x 5
112.5 x 5
112.5 x 5
112.5 x 5
112.4 x 5
Pendlay Rows
82.5 x 5
82.5 x 5
82.5 x 5
82.5 x 5
82.5 x 5
Comments
Squats - Heaviest I've tried to pause but it was far too quick to count. Only the second time I've seen a video of my form though and I'm reasonably happy with it. Bit disappointed the camera man didn't catch my walk out or film it in landscape
Last edited:
- Joined
- 21 Nov 2005
- Posts
- 41,319
- Location
- Cornwall
I'm very conscious of avoiding bum tuck at the moment so perhaps I'm forcing the movement too much?
Squats look good but as LiE said you do have some anterior pelvic tilt at the top of the movement. People often develop it as a product of trying to sit back in the squat and it is part of lacking a proper hip hinge pattern. The simplest way to avoid it would be to braced your abs a lot more and keep them braced as you transition your hips back into the eccentric part of the movement. The idea being that your spine is a lot more neutral for the entire movement. It's not a drastic thing but it is worse than bum tuck so if it's either or, go for the bum tuck 
.
Very nice session btw.
.Very nice session btw
.
- Joined
- 21 Nov 2005
- Posts
- 41,319
- Location
- Cornwall
Thanks for the explanation Dom
Main reason for trying to force the movement was because I'm lazy with the lighter weights and usually drop too quick which probably causes my tuck. That's not a problem when I'm squatting once a week but three times and it could soon turn in to a show stopping injury. Didn't really consider my lazy form would ever be better than my form when I try and concentrate on what I'm doing though
Main reason for trying to force the movement was because I'm lazy with the lighter weights and usually drop too quick which probably causes my tuck. That's not a problem when I'm squatting once a week but three times and it could soon turn in to a show stopping injury. Didn't really consider my lazy form would ever be better than my form when I try and concentrate on what I'm doing though
Last edited:
You'll be a lot stronger when you sort your lumbar stability out, for sure.
Practice in the mirror at home, and be aware of the difference between a hip hinge with and without lower back extension. Don't expect to immediately move as much weight with a neutral spine, your core needs to come up to speed first.
Practice in the mirror at home, and be aware of the difference between a hip hinge with and without lower back extension. Don't expect to immediately move as much weight with a neutral spine, your core needs to come up to speed first.
- Joined
- 21 Nov 2005
- Posts
- 41,319
- Location
- Cornwall
Absolutely no energy today and only had 30 minutes to get everything done. Turned in to the biggest disaster I've ever had on this routine 
Squats (Belt)
162.5 x 5
162.5 x 5
162.5 x 5
162.5 x 5
162.5 x 5
Bench Press
102.5 x 5
110 x 5
120 x 5
127.5 x 5
137.5 x 4
Comments
Squats - Struggled with every single rep of every single set. Had absolutely no power, speed or enthusiasm. Not what I was expecting
Bench Press - Minimal bicep pain but squats had already killed me. Was meant to be benching 135 but got the weight wrong and was struggling after 2 reps so wouldn't have managed it anyway
First time I've ever failed bench during the third week, in fact I've never even come close to failing (it was easier a few weeks ago when I felt weaker) so this essentially ruins the next 6-7 weeks unless I just write it off as a bad session and continue as planned.
Squats (Belt)
162.5 x 5
162.5 x 5
162.5 x 5
162.5 x 5
162.5 x 5
Bench Press
102.5 x 5
110 x 5
120 x 5
127.5 x 5
137.5 x 4
Comments
Squats - Struggled with every single rep of every single set. Had absolutely no power, speed or enthusiasm. Not what I was expecting
Bench Press - Minimal bicep pain but squats had already killed me. Was meant to be benching 135 but got the weight wrong and was struggling after 2 reps so wouldn't have managed it anyway
First time I've ever failed bench during the third week, in fact I've never even come close to failing (it was easier a few weeks ago when I felt weaker) so this essentially ruins the next 6-7 weeks unless I just write it off as a bad session and continue as planned.
Last edited:
- Joined
- 21 Nov 2005
- Posts
- 41,319
- Location
- Cornwall
Update
Last week was a complete car crash and I didn't manage to get back to the gym because of illness and work. Woke up on Tuesday after Monday's failure and felt like I had been out drinking the night before. Had a dry mouth and a thumping headache so all of the signs pointed towards dehydration although I didn't feel particularly thirsty
No longer have the headache but I do feel fatigued so unless I've picked up a cold I'm beginning to think it could be the CEE I started taking a few weeks ago. It's literally the only thing I've changed or added to my diet but I'm not aware of CEE causing such problems.
I'm going to continue where I left off from last week but I'm not really sure how I'll get on after a week off because the 5x5 routine's based on progressive loading/overloading which isn't going to be achievable now
Last week was a complete car crash and I didn't manage to get back to the gym because of illness and work. Woke up on Tuesday after Monday's failure and felt like I had been out drinking the night before. Had a dry mouth and a thumping headache so all of the signs pointed towards dehydration although I didn't feel particularly thirsty
No longer have the headache but I do feel fatigued so unless I've picked up a cold I'm beginning to think it could be the CEE I started taking a few weeks ago. It's literally the only thing I've changed or added to my diet but I'm not aware of CEE causing such problems.
I'm going to continue where I left off from last week but I'm not really sure how I'll get on after a week off because the 5x5 routine's based on progressive loading/overloading which isn't going to be achievable now
- Joined
- 21 Nov 2005
- Posts
- 41,319
- Location
- Cornwall
Squats (Belt)
162.5 x 5
162.5 x 5
162.5 x 5
162.5 x 5
162.5 x 5
Bench Press
102.5 x 5
110 x 5
120 x 5
127.5 x 5
135 x 5
Pendlay Rows
75 x 5
82.5 x 5
87.5 x 5
95 x 5
100 x 5
Hanging Kneg Raises
BW x 10
BW x 10
BW x 10
Hyperextensions
20 x 10
20 x 10
20 x 10
Comments
Squats - Thought these wouldn't be a problem when I unracked today because the weight felt so much lighter on my back than last week but my legs felt like they struggling for oxygen and my form was off so they weren't particularly easy.
Bench Press - Struggled with my third and fourth sets and thought I would fail my top set again until my feet got cold, I put my shoes on and realised I hadn't been producing any leg drive. Always take my shoes off for squats and never bothered putting them on until I had finished at the gym but the extra inch on my heel helped me push through my feet and made life so much easier. As soon as I pressed the first rep I knew I had a good 7 or 8 reps in me
162.5 x 5
162.5 x 5
162.5 x 5
162.5 x 5
162.5 x 5
Bench Press
102.5 x 5
110 x 5
120 x 5
127.5 x 5
135 x 5
Pendlay Rows
75 x 5
82.5 x 5
87.5 x 5
95 x 5
100 x 5
Hanging Kneg Raises
BW x 10
BW x 10
BW x 10
Hyperextensions
20 x 10
20 x 10
20 x 10
Comments
Squats - Thought these wouldn't be a problem when I unracked today because the weight felt so much lighter on my back than last week but my legs felt like they struggling for oxygen and my form was off so they weren't particularly easy.
Bench Press - Struggled with my third and fourth sets and thought I would fail my top set again until my feet got cold, I put my shoes on and realised I hadn't been producing any leg drive. Always take my shoes off for squats and never bothered putting them on until I had finished at the gym but the extra inch on my heel helped me push through my feet and made life so much easier. As soon as I pressed the first rep I knew I had a good 7 or 8 reps in me
Last edited:
- Joined
- 21 Nov 2005
- Posts
- 41,319
- Location
- Cornwall
Funny story....
Decided to see if it was the CEE causing my fatigue so upped my fluid intake by around 2 litres and instantly felt stronger. Unfortunately I now feel bloated and can't stop visiting the toilet. It's literally every 30 minutes FFS
Epic bladder gains
Last edited:
- Joined
- 21 Nov 2005
- Posts
- 41,319
- Location
- Cornwall
Paused Squats
140 x 5
140 x 5
140 x 5
140 x 5
140 x 5
Deadlifts (Mixed Grip)
185 x 5
185 x 5
185 x 5
185 x 5
185 x 5
Seated Shoulder Press
87.5 x 5
87.5 x 5
87.5 x 5
87.5 x 5
87.5 x 5
Pullups
Dropped
Hanging Kneg Raises
BW x 10
BW x 10
BW x 10
Comments
Squats - Very easy but my right bicep flared up over night and I appeared to be squatting at an angle to take weight off my right arm. Left hip's now aching as a result
Deadlifts - First three sets were really fast (probably the fastest I've ever pulled that weight) but I started to slow and my form was slightly off during the fourth and for most of the fifth. Nothing major, managed to keep my lower back flat, but my legs straightened a bit quicker than I would've liked.
Seated Shoulder Press - Bicep was not liking life but the weight was easy. Really happy with how quick my strength's come back with these
140 x 5
140 x 5
140 x 5
140 x 5
140 x 5
Deadlifts (Mixed Grip)
185 x 5
185 x 5
185 x 5
185 x 5
185 x 5
Seated Shoulder Press
87.5 x 5
87.5 x 5
87.5 x 5
87.5 x 5
87.5 x 5
Pullups
Dropped
Hanging Kneg Raises
BW x 10
BW x 10
BW x 10
Comments
Squats - Very easy but my right bicep flared up over night and I appeared to be squatting at an angle to take weight off my right arm. Left hip's now aching as a result
Deadlifts - First three sets were really fast (probably the fastest I've ever pulled that weight) but I started to slow and my form was slightly off during the fourth and for most of the fifth. Nothing major, managed to keep my lower back flat, but my legs straightened a bit quicker than I would've liked.
Seated Shoulder Press - Bicep was not liking life but the weight was easy. Really happy with how quick my strength's come back with these
Last edited:
- Joined
- 21 Nov 2005
- Posts
- 41,319
- Location
- Cornwall
Squats
132.5 x 5
145 x 5
155 x 5
165 x 5 (Belt)
175 x 5 (Belt)
Bench Press
125 x 5
125 x 5
125 x 5
125 x 5
125 x 5
Pendlay Rows
92.5 x 5
92.5 x 5
92.5 x 5
92.5 x 5
92.5 x 5
Comments
Squats - Top set felt heavy but it was so much easier than it was 5 weeks ago. Plenty left in the tank for next week.
Bench Press - Evil pain in my right bicep when unracking the bar but pressed these really fast.
Pendlay Rows - Fast and strict. Might up the weight from 97.5 to 100 next week.
132.5 x 5
145 x 5
155 x 5
165 x 5 (Belt)
175 x 5 (Belt)
Bench Press
125 x 5
125 x 5
125 x 5
125 x 5
125 x 5
Pendlay Rows
92.5 x 5
92.5 x 5
92.5 x 5
92.5 x 5
92.5 x 5
Comments
Squats - Top set felt heavy but it was so much easier than it was 5 weeks ago. Plenty left in the tank for next week.
Bench Press - Evil pain in my right bicep when unracking the bar but pressed these really fast.
Pendlay Rows - Fast and strict. Might up the weight from 97.5 to 100 next week.
Last edited:
- Joined
- 21 Nov 2005
- Posts
- 41,319
- Location
- Cornwall
Calories increased and strength re-engaged 
Squats
170 x 5
170 x 5
170 x 5
170 x 5 (Belt)
170 x 5 (Belt)
Bench Press
107.5 x 5
115 x 5
125 x 5
132.5 x 5
140 x 4
Pendlay Rows
80 x 5
85 x 5
92.5 x 5
100 x 5
105 x 5
Hanging Kneg Raises
BW x 10
BW x 10
BW x 10
Hyperextensions
25 x 10
25 x 10
25 x 10
Comments
Squats - Only word I can use to describe my squats tonight is perfect. Probably the most comfortable they've felt since 145 x 5 x 5 three weeks ago.
Bench Press - Strength was good, form was poor. Didn't manage to get any leg drive tonight but only missed the last rep because I managed to drop the bar too far down my chest and get stuck. Plenty to improve but feeling good again.
Pendlay Rows - Power and speed = Bruises
Edit: No bicep pain at all today \o/
Squats
170 x 5
170 x 5
170 x 5
170 x 5 (Belt)
170 x 5 (Belt)
Bench Press
107.5 x 5
115 x 5
125 x 5
132.5 x 5
140 x 4
Pendlay Rows
80 x 5
85 x 5
92.5 x 5
100 x 5
105 x 5
Hanging Kneg Raises
BW x 10
BW x 10
BW x 10
Hyperextensions
25 x 10
25 x 10
25 x 10
Comments
Squats - Only word I can use to describe my squats tonight is perfect. Probably the most comfortable they've felt since 145 x 5 x 5 three weeks ago.
Bench Press - Strength was good, form was poor. Didn't manage to get any leg drive tonight but only missed the last rep because I managed to drop the bar too far down my chest and get stuck. Plenty to improve but feeling good again.
Pendlay Rows - Power and speed = Bruises
Edit: No bicep pain at all today \o/
- Joined
- 21 Nov 2005
- Posts
- 41,319
- Location
- Cornwall
Paused Squats
145 x 5
145 x 5
145 x 5
145 x 5
145 x 5
Deadlifts (Mixed Grip)
195 x 5
195 x 5
195 x 5
195 x 0
195 x 5 (Belt)
195 x 5 (Belt)
Paused Seated Shoulder Press
92.5 x 5
92.5 x 5
92.5 x 5
92.5 x 5
92.5 x 5
Pullups
Dropped
Hanging Kneg Raises
Dropped
Comments
Squats- Fast and very easy.
Deadlifts - First two sets were fantastic but I struggled to keep my core tight on the third and rounded my back on the last two reps. Lost confidence and barely moved the bar on my fourth then put on my belt and ripped the last two sets up without a problem. I think I might set myself up slightly differently (perhaps a little higher) when I wear a belt but it certainly helped tonight.
Paused Seated Shoulder Press - Usually press in the squat rack but that was occupied by a bicep monkey so I did them in the squat cage. Basically pressed off the pins around chest height so had no momentum with each rep. Not sure if this is technically classed as paused but they were much harder. I quite like
145 x 5
145 x 5
145 x 5
145 x 5
145 x 5
Deadlifts (Mixed Grip)
195 x 5
195 x 5
195 x 5
195 x 0
195 x 5 (Belt)
195 x 5 (Belt)
Paused Seated Shoulder Press
92.5 x 5
92.5 x 5
92.5 x 5
92.5 x 5
92.5 x 5
Pullups
Dropped
Hanging Kneg Raises
Dropped
Comments
Squats- Fast and very easy.
Deadlifts - First two sets were fantastic but I struggled to keep my core tight on the third and rounded my back on the last two reps. Lost confidence and barely moved the bar on my fourth then put on my belt and ripped the last two sets up without a problem. I think I might set myself up slightly differently (perhaps a little higher) when I wear a belt but it certainly helped tonight.
Paused Seated Shoulder Press - Usually press in the squat rack but that was occupied by a bicep monkey so I did them in the squat cage. Basically pressed off the pins around chest height so had no momentum with each rep. Not sure if this is technically classed as paused but they were much harder. I quite like