Centurion's 2014

Video won't play at work but from the still I can see that:

Chest could be up a little higher
Spine not quite neutral (by doing the above your positioning should correct itself / thoracic extension)
Pull from the elbows in towards the hip/stomach, not up.

You can't effectively activate your lats/back when it is not at least neutral or in slight thoracic extension (for me anyway the later).
 
Cheers guys, would have practiced improving it today but didn't get a chance.

01/04/2014

Front Squat
20kg x 5
30kg x 5
42.5kg x 5 x 2
40kg x 5 x 3

BOR
20kg x 10
32.5kg x 5

02/04/2014

RDL
20kg x 5
30kg x 5

Deadlift
60kg x 5
75kg x 5
85kg x 5 x 3
Nice volume here.

Deadlifts kill my legs :(
 
mrthingyx said:
All coming along very nicely. How is the front squatting feeling?
Click to expand...

I've started doing a little bit of hip external rotation mobilising, and it seems to help my depth somewhat.

Interestingly, I'm starting to get some knee pain. I realised that I was subconciously shifting more weight onto one side than the other. This is because only half the mirror is on the wall of the power rack, meaning I can only see one side of my body. Squatting eyes closed is an option.
 
You could just focus on a point on the wall in front and think about how you are distributing load.

I had a thought that some inverted rows, if you can manage them, might be a useful tool in teaching spinal/thoracic positioning for proper back activation. You'd be pulling in to just below the arm pits rather than the hips but it's not too dissimilar other than that.
 
I think for upper back, my shoulder positioning is massively wrong and perhaps I could do with some more thoracic extension

07/04/2014

RDL
20kg x 5
40kg x 5
Didn't even mobilise hammies before hand, but range of motion was very good

Deadlift
60kg x 5
80kg x 5
90kg x 3, x 4 x 3

Going to get that 90 at 3 x 5 soon.jpg

Conclusion:Lifting is very disorganised at the moment, but at least I'm upping the weight on my deadlifts.
 
I think for upper back, my shoulder positioning is massively wrong and perhaps I could do with some more thoracic extension

07/04/2014

RDL
20kg x 5
40kg x 5
Didn't even mobilise hammies before hand, but range of motion was very good

Deadlift
60kg x 5
80kg x 5
90kg x 3, x 4, x 3

Going to get that 90 at 3 x 5 soon.jpg

Conclusion:Lifting is very disorganised at the moment, but at least I'm upping the weight on my deadlifts.
 
Last edited:
I have the stablest of bases.

10/4/2014

RDL
20kg x 5
30kg x 5
These are just becoming a rudimentary exercise to asses the range of motion in my hamstrings...

Deadlift
60kg x 5 x 3
70kg x 5
90kg x 5 - PB!, x 4
Did a lot of reps at 60. Hopefully as my strength increases I'll be able to do loads of reps at 60 without feeling too tired. Also happy with the 5rm

Conclusions: I'm dat bro split. Deadlifts erry day. Posterior chain of peace soon.

Here is my warmup set, hip rise is gone but I can't promise that my working sets were this handsome.

 
Video the heavy set phoogot

Looking good mate, only thing I'd say is try not to go completely limp at the bottom.
 
Who was lift? ME!

31/05/2014

RDL
20kg x 10 x 2

Dealift
60kg x 5
70kg x 5
80kg x 5
60kg x 5 x 2

I have not eaten or lifted in 2 months so I'm actually surprised that 80kg didn't feel too bad.

My weight hasn't changed in this time so I think I've just recompose to a skinny fat blob :p
 
Thanks :D

04/05/2014

RDL
20kg x 10 x 2

Deadlift
60kg x 5 x 2
80kg x 5 x 2

Ab rollouts
Some

Conclusions: Just gotta keep lifting!

I have pec doms this morning, are they supposed to get stretched by the rollouts?
 
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