Caporegime
FF's trying to get back on the wagon training
- Thread starter Freefaller
- Start date
Oh lol! I see people doing 40s and 50s and that makes me cry 
But then I snatch the 50s with ease and they find that impressive, so it's swings and roundabouts.
But then I snatch the 50s with ease and they find that impressive, so it's swings and roundabouts.
Caporegime
True. One day, I will max the gyms DB's for seated press 
Cycle 4 - 5 Rep Squat Day
5 rep squat day A little rushed for time as we're heading up to Nottingham this weekend. So didn't rest as much as I wanted between sets
Oh squat
Bar * lots
30 * 8
40* 6
60 * 2 - still ****ing hard work - not pretty and balance was all over the place. How people snatch 100+ kg and hold that deep squat position I do not know.
Back Squat
60*8
102.5*5
120*5
135*9
Ds 100 *11
Front squats
60 *8
70*8
80*6
90 *6
DBSS
16*6
18 *6
20 *6
That's all I had time for. I'd have liked to have done another FS set and some more DBSS as well as some core specific work. But c'est la vie!
5 rep squat day A little rushed for time as we're heading up to Nottingham this weekend. So didn't rest as much as I wanted between sets
Oh squat
Bar * lots
30 * 8
40* 6
60 * 2 - still ****ing hard work - not pretty and balance was all over the place. How people snatch 100+ kg and hold that deep squat position I do not know.
Back Squat
60*8
102.5*5
120*5
135*9
Ds 100 *11
Front squats
60 *8
70*8
80*6
90 *6
DBSS
16*6
18 *6
20 *6
That's all I had time for. I'd have liked to have done another FS set and some more DBSS as well as some core specific work. But c'est la vie!
Caporegime
It's how they drop to ATG position with 100kg+ overhead then power up easily!
Amazing strength and coordination to do OH squats with any weight tbh.
Amazing strength and coordination to do OH squats with any weight tbh.
It's funny - up to 50kg I find it fairly straight forward. Then 60kg goes over my head and unless you really lock out those shoulders and give it a proper brace you wobble all over the place!
Caporegime
Looks like a nice solid session.
I'd have liked to have done a bit more and been less rushed - but yeah, legs feel suitably creamed so I guess it wasn't bad.
Olympic lifting shoes. That high heel makes a fair amount of difference. 
I don't know what your technique is like or the cues you use, but pinch your scaps with the bar overhead, and then imagine pulling your wrists down and forward.
This should bring in your lats to stabilise, assuming you're not already doing it.
Nice work, regardless! All kinds of beastly squatting!
I don't know what your technique is like or the cues you use, but pinch your scaps with the bar overhead, and then imagine pulling your wrists down and forward.
This should bring in your lats to stabilise, assuming you're not already doing it.
Nice work, regardless! All kinds of beastly squatting!
Cycle 4 - 3 Rep Bench Day
Wasn't feeling it today, and wasn't expecting much - turns out it makes for a great session.
Bench:
Bar * lots
40 * 12
60*10
85*3
97.5*3
110*8 - how? The spotter didn't touch the bar, i did get 2 more assisted reps out of it so I didn't count those 2 - but still, my shoulder felt like ****.
Ds 60 *14 - again, not sure how I managed to squeeze out 14.
Ring dips
Bw * 7 - felt good, easy
10 *5
15 *5
20 * 5
25 *5 lol - erm, well that was unexpected, ok it was a slow grind. But WTH?
Ds bw 11 - lolwut, all kinds of ease.
Incline alt db press:
Well and truly fried by now
26*6
30*6
32*5
24*10
Pallof press
10*15
10*15
10*17.5
10*17.5
Overall workout rating? Not bad.
Wasn't feeling it today, and wasn't expecting much - turns out it makes for a great session.
Bench:
Bar * lots
40 * 12
60*10
85*3
97.5*3
110*8 - how? The spotter didn't touch the bar, i did get 2 more assisted reps out of it so I didn't count those 2 - but still, my shoulder felt like ****.
Ds 60 *14 - again, not sure how I managed to squeeze out 14.
Ring dips
Bw * 7 - felt good, easy
10 *5
15 *5
20 * 5
25 *5 lol - erm, well that was unexpected, ok it was a slow grind. But WTH?
Ds bw 11 - lolwut, all kinds of ease.
Incline alt db press:
Well and truly fried by now
26*6
30*6
32*5
24*10
Pallof press
10*15
10*15
10*17.5
10*17.5
Overall workout rating? Not bad.
Soldato
Same on the surprising workouts, gets me everytime. I either go in expecting to grind and wheeze my through and throwing everything up easy.... or go in expecting to bust some PB's and can't finish my warmups lol! 
Just been reading through, again!
Interested to see how you tackle AGVT, tried it ages ago when I was beyond a noob. But I wasn't anywhere near experienced enough, I do fancy giving it another go. So shall be nice to see what you do.
Interested to see how you tackle AGVT, tried it ages ago when I was beyond a noob. But I wasn't anywhere near experienced enough, I do fancy giving it another go. So shall be nice to see what you do.
I'll have a new log for AGVT. Will have to see how I get on after coming back from 2 weeks of eating food and doing **** all!
Caporegime
Nice chesticle session FF. I'm realising the importance of that shoulder pinch, along with upper back tightness and creating that stretch across the chest. On the heavier weights, if I don't get those things right it's shoulder loading time.
I'll have a new log for AGVT. Will have to see how I get on after coming back from 2 weeks of eating food and doing **** all!
2 week deload?
Dem gainz