Centurion's 2014
- Thread starter TheCenturion
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Caporegime
Not a bad thing I guess...
Caporegime
Show us ohp vid.
To you pause at the top? Do you keep your elbows in?
To you pause at the top? Do you keep your elbows in?
Caporegime
Why no 45kg squats?
Why no more 30kg OHP?
Why no 32.5/35kg BOR or more sets?
Mane, up the weight, you can do it as you did it a few weeks ago!!!
Why no more 30kg OHP?
Why no 32.5/35kg BOR or more sets?
Mane, up the weight, you can do it as you did it a few weeks ago!!!
Last edited:
I've never had DOMS from OHP however Savickas press feels more beneficial but might be a bit advanced. Some seated BB OHP might be a good option.
Front squat
20kg x 5
30kg x 5
35kg x 5
40kg x 5 x 3
Deadlift
[RDL] 20kg x 10
60kg x 5
70kg x 3
80kg x 2
100kg x 1
I don't know why, but these days I really don't feel like doing any kind of volume on deads.
Conclusions: My lower back hurts. Considering that I'm doing so little volume, these sessions shouldn't take so long. When you add in the mobility that I do, I'm often going 2+ hours. Don't have that time to spend
All of the above shouldn't take anywhere near 2 hours, let alone 1... (unless that includes lots of mobility before &/or after)
This is what happens when real life takes over.
Pass your exams, become a ridiculously overpaid medic, and spend the rest of your qualified life in your Mark Wahlberg-style home gym.
Regarding your hamstrings, just indulge in some progressive static stretching every night if you feel you have time.
Pass your exams, become a ridiculously overpaid medic, and spend the rest of your qualified life in your Mark Wahlberg-style home gym.
Regarding your hamstrings, just indulge in some progressive static stretching every night if you feel you have time.
Caporegime
Could he be stretching them too much? 
Some PNF stretching might help.
It could just be that you're not stretching them hard enough. When the tightness in the stretch fades, progress the stretch further until it returns, repeat etc.
It could take a while for your muscles to begin to respond and ease up. Warming them up with a few bodyweight movements, as I mentioned at the meet will help too. Stretching cold muscles isn't advisable.
It could just be that you're not stretching them hard enough. When the tightness in the stretch fades, progress the stretch further until it returns, repeat etc.
It could take a while for your muscles to begin to respond and ease up. Warming them up with a few bodyweight movements, as I mentioned at the meet will help too. Stretching cold muscles isn't advisable.
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- 18 Mar 2008
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Merci 
29/03/2014
Front Squat
20kg x 5
30kg x 5
40kg x 5, x 6, 5 x 3
BOR
20kg x 10
35kg x 5 x 3
30kg x 2
OHP
20kg x 10
25kg x 5 x 3
Conclusions: What is the point of BORs? I still don't know.
29/03/2014
Front Squat
20kg x 5
30kg x 5
40kg x 5, x 6, 5 x 3
BOR
20kg x 10
35kg x 5 x 3
30kg x 2
OHP
20kg x 10
25kg x 5 x 3
Conclusions: What is the point of BORs? I still don't know.
Caporegime
You need to really gets those lats involved and moving mane.
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I cannot get those lats involved. I think they're just too tight.
I've spent lots of time hanging and swinging from pullup bars as Mrthingy suggested, maybe I need to mobilise them?
Caporegime
Have you tried rolling them? Really slowly.
Can you get a video of your rows, please?
I am trying to imagine how these do not hit your lats and have come up with a couple of theories...
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Here is BOR:
For starters, that looks far too light. Which may explain some of this...
Secondly, keep your shoulders pinned back as best you can.
Whilst somebody more knowledgeable of this particular movement may be of greater help, the movement pattern looks odd: at a guess (including the stuff above) because your elbows come up pretty high, suggesting you have taken your lats out of the equation.
The fun question is why. Go heavier (40kg) and see what hurts: I am guessing triceps and shoulders, but will have a play in a second...
Secondly, keep your shoulders pinned back as best you can.
Whilst somebody more knowledgeable of this particular movement may be of greater help, the movement pattern looks odd: at a guess (including the stuff above) because your elbows come up pretty high, suggesting you have taken your lats out of the equation.
The fun question is why. Go heavier (40kg) and see what hurts: I am guessing triceps and shoulders, but will have a play in a second...
Caporegime
While speed works, try pausing and doing a slower negative.
Also try pulling back as opposed to up.
Imagine pulling from the elbows
Also try pulling back as opposed to up.
Imagine pulling from the elbows