Duvet's 'Trying to be not so lame' Log

BennyC said:
Paused RDL's/Deadlifts would probably be more beneficial for your deadlift than trap bar.

Film your bench form, chances are you might have your elbows out to wide and bar too high on your chest. (no lats). Pin Press/Board Press/Floor Press should all help your bench :)
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I don't have anyone to hold a board :( Are the pin presses a shortened rom or a full rom but lifting from deadstop.

To be honest I think I can progress without these at the mo, just by fixing my technique like you say. I was working on that today and did feel stronger for it.
 
duvet77 said:
The reason for trying trap bar is my history of lower back issues. I appreciate it's not the same as regular deads and is more quads but I just want to at least try picking something heavy of the floor!
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I think the answer - depending on the nature of the issue in your lumbar - is to try and fix it rather than ignoring it.

Unless you have already tried, etc...?
 
Well obviously you're right, and I will be trying to address that too, but if I can get swole using trap bar instead then it'll do for me.
 
duvet77 said:
Well obviously you're right, and I will be trying to address that too, but if I can get swole using trap bar instead then it'll do for me.
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Absolutely: ultimately the answer is to get huge, then nobody will care about what you actually lift. :D :cool:

However, the point being made above is effectively (other than working with the deadlift equals better deadlift) don't forget your hamstrings. GHRs? ;)
 
Yesterday shoulders:

Db press: 22kg
Lat raises: 10kg
Rear delt flyes: 6kg... take that steedie!
Prone Ys: 4kg
Facepulls: 20kg
 
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Today legs/core

Front squats: 40, 50, 60kg
RDL: 60kg
Hip thrusts: 60kg
Leg press: 120kg
Kettlebell swing
Hanging knee raises
Pallof press

First leg session for a while so didn't push it.
 
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All the ladies were watching and wishing they were the barbell. :)



That's a lie, there was only one lady... but she was watching.... probably thinking 'what is that muppet doing'?!

DOMS so bad today.
 
At what point does someone call on these sorts of techniques.

I just assume I need to MTFU before worrying about stuff like this just yet.
 
duvet77 said:
At what point does someone call on these sorts of techniques.

I just assume I need to MTFU before worrying about stuff like this just yet.
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A coach will spot these weak points and get you to address them.

For us mortals, however, we need to take a considered view as to what we're doing and - if we're lucky - use exercises to address the weaknesses (as a coach would) or - if we're normal - muddle through different bits and bobs that may potentially do something perhaps at some point in a possible dimension of our universe: i.e. do naff all.

If you notice, for instance, that you get stuck at a given point in a compound movement, you should work that particular point to death. Pin/board pressing can be used depending on where you start struggling with bench; paused/eccentric squats can be used to prevent lifters getting 'pinned' during a squat/clean/whatever and reinforce form. Paused deadlifts can be used in a similar way, as can Olympic lifts from blocks.

It all depends on your understanding of where your weaknesses lie... luckily this forum has a good few people who can help with that depending on the form presented in videos. :)
 
Chest/tri.

Bench
bar x 12 x 2
40kg x 6
50kg x 3
60kg x 3
80kg x 5, 5, 5 rep PB
:)

DB Bench
30kg x 8, 7, 4
:(

Plate loaded chest press
70kg x 8, 8, 6
:(

Dips
BW x 8, 8, 8
:(

CGBP
55kg x 8, 7, 8
:)

one arm cable extension
7.5kg x 12, 12, 9
:(

Chuffed with bench. Progress is being had.
Not arsed than none of the other stuff improved.
 
This mornings sesh...

Trapbar deads:
50kg x 8
70kg x 5
90kg x 5, 5
100kg x 5, 5
It's been so long since I picked up any remotely heavy from the floor. :(

Chins:
5, 5, 3
I'm so weak/fat. First 2 reps felt awesome then it went downhill very quickly! :(

1 arm DB row
30kg x 8
44kg x 6
40kg x 8, 8
My usual 44kg wasn't doable after deads and chins so lowered weight. :(

plate loaded machine pulldown
40kg x 8
80kg x 8
100kg x 8, 6, 6
As above. :(

plate loaded machine row
40kg x 8
80kg x 8, 8, 6
Ditto :(

BB curl
30kg x 10, 7, 4
:(

So many sad faces... Not a strong day.
 
Todays shoulders:

Db press: 24kg x 8, 7, 6
Lat raises: 10kg x 10, 10, 10
Rear delt flyes: 6kg x 12, 12, 12
Prone Ys: 4kg x 8, 8, 8
Facepulls: 20kg x 12 x lots of sets
 
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