Soldato
I can almost guarantee that if you're benching 65kg, but doing 18kg flyes at 3x12, your form on flyes is probably a bit off 
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- Thread starter Tenzo
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I can almost guarantee that if you're benching 65kg, but doing 18kg flyes at 3x12, your form on flyes is probably a bit off
Well the bench is about 60% of my 1RM if that makes any difference. Doing 8 sets with 60 second rest takes it toll. Full bro
Regarding flys, I keep the shoulder pinned back, arm locked with a slight bend in the elbow and really squeeze at the top. I think my form is decent, but always room for improvement with these things.
Legs
I have a real mental block about squats. A strong dislike and a feeling like I will never truly lift them heavy. I realise they are important, I will keep doing them and I will break them!
Extensions
40.5*12*1
49.5*12*1
58.5*10*1
67.5*10*1
Squats
65*12*1
95*10*1
115*5*1 - horrible, fifth was weak as. So frustrating.
105*8*1 - dropped it back down
75*10*1 - drop set proper
Good mornings
50*12*2
55*12*1
Leg Press - manned up, got a deeper position and put some proper weight on
148.5*8*1
157.5*6*1 - ouch, bit off more than I could chew
148.5*8*1
130.5*12*1
I have a real mental block about squats. A strong dislike and a feeling like I will never truly lift them heavy. I realise they are important, I will keep doing them and I will break them!
Extensions
40.5*12*1
49.5*12*1
58.5*10*1
67.5*10*1
Squats
65*12*1
95*10*1
115*5*1 - horrible, fifth was weak as. So frustrating.
105*8*1 - dropped it back down
75*10*1 - drop set proper
Good mornings
50*12*2
55*12*1
Leg Press - manned up, got a deeper position and put some proper weight on
148.5*8*1
157.5*6*1 - ouch, bit off more than I could chew
148.5*8*1
130.5*12*1
Back day
Wide grip pullup
BW*5*5 - felt strong, likely helped by weight loss. Will start adding some kg now.
BOR
55*12*4
wide grip pull down
40.5*12*1
49.5*12*1
58.5*10*1
67.5*8*1
Seated Row
40.5*12*1
49.5*12*1
58.5*10*1
67.5*8*1
Did some stretching and then took a video of fairly light squats and deadlift. Will get them up on the form thread for abuse/feedback/enlightenment later this evening
Wide grip pullup
BW*5*5 - felt strong, likely helped by weight loss. Will start adding some kg now.
BOR
55*12*4
wide grip pull down
40.5*12*1
49.5*12*1
58.5*10*1
67.5*8*1
Seated Row
40.5*12*1
49.5*12*1
58.5*10*1
67.5*8*1
Did some stretching and then took a video of fairly light squats and deadlift. Will get them up on the form thread for abuse/feedback/enlightenment later this evening
Normally shoulders and deads today.....
But I did some rolling, rolling, rolling, stretching, more rolling and some core isolation
Frustrating, but feel quite good for the rest. Might do a very light week next week, some light weights with lots of the same and see how things are the week after.
But I did some rolling, rolling, rolling, stretching, more rolling and some core isolation
Frustrating, but feel quite good for the rest. Might do a very light week next week, some light weights with lots of the same and see how things are the week after.
This tuesday....
Stretching, rolling etc
2k "sprint" in a little over 10 minutes - I use the term sprint loosely but it was swift for me
Then I did some light extensions, light lunges (ooof been a while) and some light squats, 3 sets of 10 for each.
Squats were interesting. I really focused on getting those knees out, helped by something read on here earlier about keeping the feet straighter and feeling like your femur is turned out. It genuinely felt different and felt harder to achieve, but the squat felt infinitely more solid. I'll post a video soon, but I sense gains are to be had....
Stretching, rolling etc
2k "sprint" in a little over 10 minutes - I use the term sprint loosely but it was swift for me
Then I did some light extensions, light lunges (ooof been a while) and some light squats, 3 sets of 10 for each.
Squats were interesting. I really focused on getting those knees out, helped by something read on here earlier about keeping the feet straighter and feeling like your femur is turned out. It genuinely felt different and felt harder to achieve, but the squat felt infinitely more solid. I'll post a video soon, but I sense gains are to be had....
Little update, not much going on..
Weds
Fast 2k, 1k row, some wide grip pull ups and some mobility work
Thurs
10 minute jog, then did some gentle ring work.
False grip pull ups
BW*8*4. First rep was a muscle up in each set (kipped)
Dips
BW*10*3
Skin the cat into L-Sit (5 sec hold of each)
5 sets, 3 reps each with straight legs. One rep being over, hold, back over and hold
Mobility work...
Weds
Fast 2k, 1k row, some wide grip pull ups and some mobility work
Thurs
10 minute jog, then did some gentle ring work.
False grip pull ups
BW*8*4. First rep was a muscle up in each set (kipped)
Dips
BW*10*3
Skin the cat into L-Sit (5 sec hold of each)
5 sets, 3 reps each with straight legs. One rep being over, hold, back over and hold
Mobility work...
Weeeeeeeeee back in the gym lifting weights. Volume was not sensible on a cut, recovery too difficult especially on a 4 day split. Not that I was doing massive volume though...
Had a look through some logs for ideas, decided to pinch a little from LiE and try some paused work and do a bit more strength until holiday time. Felt strong after a week off so had some fun..
Monday - Chest
Paused Bench
Bar*lots
55*6
75*3
95*5
95*5
95*4 (all kinds of fail on the last rep, but to be fair all reps were really grindy)
Bench
75*8
Dips
BW+20*5
BW+20*5
BW+20*5
Bro down - rope pull down/bb curl superset
13.5 (10)*10 / 28*8
13.5 (10)*10 / 28*8
13.5 (10)*10 / 28*8
Bit of stretch, feels good. Mega pumped, felt strong, glad to be back
Had a look through some logs for ideas, decided to pinch a little from LiE and try some paused work and do a bit more strength until holiday time. Felt strong after a week off so had some fun..
Monday - Chest
Paused Bench
Bar*lots
55*6
75*3
95*5
95*5
95*4 (all kinds of fail on the last rep, but to be fair all reps were really grindy)
Bench
75*8
Dips
BW+20*5
BW+20*5
BW+20*5
Bro down - rope pull down/bb curl superset
13.5 (10)*10 / 28*8
13.5 (10)*10 / 28*8
13.5 (10)*10 / 28*8
Bit of stretch, feels good. Mega pumped, felt strong, glad to be back
Legs eleven...
Squats - fully focused on form
BW Band squats*a lot
45*5*6
Leg Press
139.5*5*5
DB Lunges
12*5*5
Leg extentions
40.5*15*2
Mobility and Abs.
Still taking is easy on the knee, really focused on working on squat form. Made sure to squat facing a mirror so I could follow my knee movement. Looks better to my untrained eye, but will get vids taken asap (forgot yesterday). Still experience slight discomfort after training, but no pain during the movement at all.
Squats - fully focused on form
BW Band squats*a lot
45*5*6
Leg Press
139.5*5*5
DB Lunges
12*5*5
Leg extentions
40.5*15*2
Mobility and Abs.
Still taking is easy on the knee, really focused on working on squat form. Made sure to squat facing a mirror so I could follow my knee movement. Looks better to my untrained eye, but will get vids taken asap (forgot yesterday). Still experience slight discomfort after training, but no pain during the movement at all.
Back
Deadlift
Tried a wider grip to give my knees more room and the whole lift felt more solid. Felt tough but good, knee feels OK too
Bar*lots
55*8
55*8
105*5
135*3
145*3
155*3
155*3
155*3
Wide grip pull up
BW*5*5
Workout had to be cut short so opted for mobility and stretching of my posterior chain and knee
Deadlift
Tried a wider grip to give my knees more room and the whole lift felt more solid. Felt tough but good, knee feels OK too
Bar*lots
55*8
55*8
105*5
135*3
145*3
155*3
155*3
155*3
Wide grip pull up
BW*5*5
Workout had to be cut short so opted for mobility and stretching of my posterior chain and knee