Journey Back to The Stage
- Thread starter Steedie
- Start date
I'm planning to do a classic class next year in maybe a small organisation. It's full on off season this year which is what I needed. I've made some great size gains from it, notably on my back and shoulders, two areas I really needed to bring up
I miss competing so much, but it's one of those things I didn't want to do for the sake of it and not be happy with the result
I miss competing so much, but it's one of those things I didn't want to do for the sake of it and not be happy with the result
I'm having similar feels with my comps. Disregard comps, acquire gains.
However, even though I know I'm not going to put in a stellar performance at nationals this year, it kind of makes sense to do it for the experience.
Chest day...
Tuesday: Chest/Tris
Bench Press - 70kg x10x2, 90kg x8x2
Incline DB Press - 28kg x10x3
Pec Deck - 55kg x10x3
Dips - BW+10kg x12x3
Cable Pushdown - 25kg x12, 35kg x8x2
Cable Overhead Extensions - 25kg x12x3, 20kg x20
Tuesday: Chest/Tris
Bench Press - 70kg x10x2, 90kg x8x2
Incline DB Press - 28kg x10x3
Pec Deck - 55kg x10x3
Dips - BW+10kg x12x3
Cable Pushdown - 25kg x12, 35kg x8x2
Cable Overhead Extensions - 25kg x12x3, 20kg x20
Man of Honour
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I'd actually love to do a session with you one day. 
as in a Steedie session with you spotting me up close.
as in a Steedie session with you spotting me up close.Simple legs session tonight as we're squatting all kinds of good on Saturday
Thursday: Quads
Leg Extensions - 35kg x20x2, 60kg x15x3
Split Squats - 12kg x12x3
Walking Lunges - 24kg x20x4
Adductor Machine - ?x15x4
Leg Press - 200kg x15x2, 300kg x12x2
Thursday: Quads
Leg Extensions - 35kg x20x2, 60kg x15x3
Split Squats - 12kg x12x3
Walking Lunges - 24kg x20x4
Adductor Machine - ?x15x4
Leg Press - 200kg x15x2, 300kg x12x2
so it's not a PB unfortunatelylol, thats a crazy ramp up to an equal PB as well. 210 would have been easy without the 5 ton of warm up sets 
Quick question, do you use chalk at all or do you just default to straps once your grip goes? I find that straps can compromise a solid 'Top down' setup for a rep max attempt. I find its very hard to get everything tight once your down there, especially getting a belly full of air, and really bracing that core.
Quick question, do you use chalk at all or do you just default to straps once your grip goes? I find that straps can compromise a solid 'Top down' setup for a rep max attempt. I find its very hard to get everything tight once your down there, especially getting a belly full of air, and really bracing that core.
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Firstly i am not poo pooing straps here, they are a personal preference tool, so each to their own, however they can cause other issues that you want to avoid, espeically at high% work.
The whole point of straps is to get past your limit on grip, chalk makes a massive difference to your ability to maintrain your grip which is why i asked if it was used as i couldnt work it out from the vid.
Also being bent over double makes a big difference to how well you can brace your core and achieve/maintain a strong neutral back, and also pre-load your prosterior chain. Like i said, specifcially for a 1RM a top down setup with chalk and no straps is more ideal.
both vids help explain it in more detail.
http://www.mobilitywod.com/2013/04/spinal-loading-error-you-cant-unbend-bent/
I have said it in both my posts, you cannot brace your core or achieve a neutral back as effectively once your back is already bent. Straps fix you to the bar and you can only start to brace from a compromised position. When you can, watch the vids as they really do explain a lot.
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Soldato
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I can't work out what you are trying to say. In what way is bracing when holding the bar with straps any different to bracing when in a starting position without straps.?