600
- Thread starter Pigeon_Killer
- Start date
This massively. Lowering the DL weight by a few % won't have any real negative affect on gains but it will have a very positive affect on form, hypertrophy, strength endurance, motor patterning, etc, etc...
Nice session btw.
Cheers Bros. I'll drop it down to 185 x 3 x 5 for the remainder of this routine then reassess 
I think I'm destined to never lift much heavier though. Managed 180 x 10 or more reps dozens of times over the last 5/6 years but as soon as I go above 190 my form more often than not completely breaks to the point it's unrecognisable
I think I'm destined to never lift much heavier though. Managed 180 x 10 or more reps dozens of times over the last 5/6 years but as soon as I go above 190 my form more often than not completely breaks to the point it's unrecognisable
Squats (Belt)
175 x 3
175 x 3
175 x 3
Bench Press
115 x 3
127.5 x 3
142.5 x 3
Pendlay Rows
85 x 3
95 x 3
107.5 x 3
Hanging Kneg Raises
BW x 10
BW x 10
BW x 10
Hyperextensions
30 x 10
30 x 10
30 x 10
Comments
Squats - Very easy. Third rep of the second set was especially fast compared to the rest so I must've done something slightly different. I'm beginning to see why people film their sets.
Hyperextensions - Mother ******* back pump
Injury Update
No bicep pain, no back pain but I have got a knackered left heel from football last week. Feels extremely painful when walking up or down stairs but it has absolutely no effect on my lifts at the gym so it'll only be a problem if I'm caught upstairs in a house fire.
175 x 3
175 x 3
175 x 3
Bench Press
115 x 3
127.5 x 3
142.5 x 3
Pendlay Rows
85 x 3
95 x 3
107.5 x 3
Hanging Kneg Raises
BW x 10
BW x 10
BW x 10
Hyperextensions
30 x 10
30 x 10
30 x 10
Comments
Squats - Very easy. Third rep of the second set was especially fast compared to the rest so I must've done something slightly different. I'm beginning to see why people film their sets.
Hyperextensions - Mother ******* back pump
Injury Update
No bicep pain, no back pain but I have got a knackered left heel from football last week. Feels extremely painful when walking up or down stairs but it has absolutely no effect on my lifts at the gym so it'll only be a problem if I'm caught upstairs in a house fire.
Caporegime
Looks like a good session, although not a fan of hyperextensions...
That's what the program says to doPK, how come you chose hyper's over something like good mornings or RDLS? If I may
I'd imagine 3 days of squatting along with deadlifts and either good mornings or RDLs would be a massive overkill and lead to fatigue city far quicker.
Deadlifts (Mixed Grip)
200 x 3
200 x 3
200 x 3
Seated Shoulder Press
95 x 3
95 x 3
95 x 3
Pullups
BW x 5
BW x 5
BW x 4
BW x 4
BW x 3
Hanging Kneg Raises
BW x 10
BW x 10
BW x 10
Comments
Deadlifts - Back felt fine today so decided to judge my deadlifts on a set by set basis. Chose not to use my belt which helped my form immensely but my core did feel weaker without the additional support and I was a lot slower off the floor. Next week will be interesting, fail without the belt or snap with it?
Seated Shoulder Press - Heavy but much easier than last week.
Pullups - Felt my biceps being stretched but experienced minimal pain. Will see how they feel over the next few days before deciding whether to continue with them or not.
200 x 3
200 x 3
200 x 3
Seated Shoulder Press
95 x 3
95 x 3
95 x 3
Pullups
BW x 5
BW x 5
BW x 4
BW x 4
BW x 3
Hanging Kneg Raises
BW x 10
BW x 10
BW x 10
Comments
Deadlifts - Back felt fine today so decided to judge my deadlifts on a set by set basis. Chose not to use my belt which helped my form immensely but my core did feel weaker without the additional support and I was a lot slower off the floor. Next week will be interesting, fail without the belt or snap with it?
Seated Shoulder Press - Heavy but much easier than last week.
Pullups - Felt my biceps being stretched but experienced minimal pain. Will see how they feel over the next few days before deciding whether to continue with them or not.
Caporegime
Sweet deads
Squats (Belt)
150 x 3
170 x 3
187.5 x 3
Paused Bench Press
132.5 x 3
132.5 x 3
132.5 x 3
Pendlay Rows
102.5 x 3
102.5 x 3
102.5 x 3
CGBP
100 x 10
100 x 10
100 x 10
Single Arm Preacher Curls
20 x 10
20 x 10
20 x 10
Comments
Squats - Stuck in a car for 4 hours today and didn't get the chance to eat anything but a banana before the gym so was expecting to struggle with my squats but they're feeling more powerful and easier each week
Paused Bench Press - Speed off my chest is dropping now the weight's increasing so I'm going to go back to normal pressing for the remainder of this routine.
Pendlay Rows - Felt lighter than last week and faster.
150 x 3
170 x 3
187.5 x 3
Paused Bench Press
132.5 x 3
132.5 x 3
132.5 x 3
Pendlay Rows
102.5 x 3
102.5 x 3
102.5 x 3
CGBP
100 x 10
100 x 10
100 x 10
Single Arm Preacher Curls
20 x 10
20 x 10
20 x 10
Comments
Squats - Stuck in a car for 4 hours today and didn't get the chance to eat anything but a banana before the gym so was expecting to struggle with my squats but they're feeling more powerful and easier each week
Paused Bench Press - Speed off my chest is dropping now the weight's increasing so I'm going to go back to normal pressing for the remainder of this routine.
Pendlay Rows - Felt lighter than last week and faster.
ThanksSweet deads
Last edited:
Cheers Bro Bros
Confident of benching 145 next week and squatting 190 but my deadlift will probably be full of fail.
One of the randoms I always see at the gym but never really speak to said my deadlift form was much better this week. He said I flexed my legs just before lifting last week, which I always do when the weight starts getting heavy to build hamstring tension, and ending up forcing my body in to anatomically incorrect position which caused my back to round. No idea what that means but this week I expected to fail so got in to position and pulled which kept my back flat. Might be why it felt better but ended up being far slower.
Dom/Ice/LiE - Educate me please
Edit: Weighed in at 17st 11lbs today
Confident of benching 145 next week and squatting 190 but my deadlift will probably be full of fail.
One of the randoms I always see at the gym but never really speak to said my deadlift form was much better this week. He said I flexed my legs just before lifting last week, which I always do when the weight starts getting heavy to build hamstring tension, and ending up forcing my body in to anatomically incorrect position which caused my back to round. No idea what that means but this week I expected to fail so got in to position and pulled which kept my back flat. Might be why it felt better but ended up being far slower.
Dom/Ice/LiE - Educate me please
Edit: Weighed in at 17st 11lbs today
Squats (Belt)
180 x 3
180 x 3
180 x 3
Bench Press
115 x 3
130 x 3
145 x 3
Pendlay Rows
87.5 x 3
97.5 x 3
110 x 3
Hanging Kneg Raises
Dropped due to mouth sick.
Hyperextensions
Dropped due to mouth sick.
Comments
Squats - Started off fast but ate too much for lunch and felt bloated with my belt on tight and ended up being sick in my mouth. Loosened it a couple of notches which gave me no support and I struggled with the last two sets. Happy I'll be able to hit 190 x 3 x 3 in two weeks though.
Bench press - Top set finally felt heavy but I pressed it without too much trouble.
180 x 3
180 x 3
180 x 3
Bench Press
115 x 3
130 x 3
145 x 3
Pendlay Rows
87.5 x 3
97.5 x 3
110 x 3
Hanging Kneg Raises
Dropped due to mouth sick.
Hyperextensions
Dropped due to mouth sick.
Comments
Squats - Started off fast but ate too much for lunch and felt bloated with my belt on tight and ended up being sick in my mouth. Loosened it a couple of notches which gave me no support and I struggled with the last two sets. Happy I'll be able to hit 190 x 3 x 3 in two weeks though.
Bench press - Top set finally felt heavy but I pressed it without too much trouble.
It probably means that doing that hamstring tensioning thing means that your back bends, and/or that you end up with your hips too high.Cheers Bro Bros
Confident of benching 145 next week and squatting 190 but my deadlift will probably be full of fail.
One of the randoms I always see at the gym but never really speak to said my deadlift form was much better this week. He said I flexed my legs just before lifting last week, which I always do when the weight starts getting heavy to build hamstring tension, and ending up forcing my body in to anatomically incorrect position which caused my back to round. No idea what that means but this week I expected to fail so got in to position and pulled which kept my back flat. Might be why it felt better but ended up being far slower.
Dom/Ice/LiE - Educate me please
Edit: Weighed in at 17st 11lbs today
Better but slower COULD mean a flatter back, but also many other things.
Deadlifts (Mixed Grip)
205 x 3
205 x 3
205 x 3
Seated Shoulder Press
97.5 x 3
97.5 x 3
97.5 x 3
Pullups
Dropped
Hanging Kneg Raises
BW x 10
BW x 10
BW x 10
Comments
Deadlifts - Much better than two weeks ago, when I last wore a belt, but the video should tell you all you need to know about my deadlift problems over the last few years, first rep speed off the floor is non existent. Second and third reps of each set felt a good 40kg lighter so I know I've got a far heavier deadlift in me but unless I can work out why I struggle with the first rep I'm not getting 210 off the floor next week
Seated Shoulder Press - Easy.
Pullups - Only benched yesterday so dropped these as a precaution rather than any pain.
205 x 3
205 x 3
205 x 3
Seated Shoulder Press
97.5 x 3
97.5 x 3
97.5 x 3
Pullups
Dropped
Hanging Kneg Raises
BW x 10
BW x 10
BW x 10
Comments
Deadlifts - Much better than two weeks ago, when I last wore a belt, but the video should tell you all you need to know about my deadlift problems over the last few years, first rep speed off the floor is non existent. Second and third reps of each set felt a good 40kg lighter so I know I've got a far heavier deadlift in me but unless I can work out why I struggle with the first rep I'm not getting 210 off the floor next week
Seated Shoulder Press - Easy.
Pullups - Only benched yesterday so dropped these as a precaution rather than any pain.
That is quite strange. I can't see any difference without doing some proper video analysis.
To cross something off the list, I'm going to assume that it's an activation/patterning issue. What are your warmups like? Next time, video those too.
To cross something off the list, I'm going to assume that it's an activation/patterning issue. What are your warmups like? Next time, video those too.
Warm ups today were 100 x 10, 145 x 6 and 175 x 3. I didn't feel like I was setting myself up any different although I do switch from DOH for my warmups to mixed grip for my working sets and I know I think about the top end weights more so take longer to lift. Other than that...
I would suggest a lack of decent core bracing. You go down to the bar and spend ages there breathing in and out and losing any kind of core tightness was might of had.
The gaps between reps is much shorter and you seem to take a nice deep breath at the top of the rep and then holding it while you lower, pause, and then lift.
Also your belt positioning seems unusual, very high at the back and low at the front, this could be causing some of the discomfort you have mentioned before. Do you wear the belt differently for squatting?
The gaps between reps is much shorter and you seem to take a nice deep breath at the top of the rep and then holding it while you lower, pause, and then lift.
Also your belt positioning seems unusual, very high at the back and low at the front, this could be causing some of the discomfort you have mentioned before. Do you wear the belt differently for squatting?