Me gusta le hypertrophy
- Thread starter BennyC
- Start date
Soldato
Mirin, bro who no video of glute angle good mornings? 
Shoulders & triceps are dead today.
Weighted dips felt hard but shoulders & tri's were already ruined.
Box squats felt good. Forgot collars for my final set so couldn't give it 'ummphh' on these reps as the plates were slipping off.
Residual tightness in my quads/hips has definitely reduced massively and felt much more mobile in the quad stretch post squat.
Still just ticking over this week and will ramp things up over the next few. Trimmed calories back a bit too hoping for a small loss ~ 93.6KG this morning
Last edited:
Deads felt okay, second rep at 202.5KG felt like I was completely collapsing in the shoulders. Was tipped to keep my chest up more and to also look up (the later I disagree with) so kept my chest up but chin down for my speed deads. Second & 3rd set of which felt good.
SG-RDL's, going to switch these for regular RDL's as these just feel like wasted energy rather than providing any real benefit, my back is strong enough. Hamstrings needs peppering.
The next 3 weeks of Coan have me working up to singles of, 215KG, 220KG and 225KG :/ based on how 202.5 x 2 felt I think that 210-215 is probably my top end but will see how it pans out.
Because:
BW this morning 93.6KG.
Floor press followed by Savickas and then front squats was not thought out!
Deads felt good today, my core was pretty DOMS'y from Monday, I didn't feel there was a particularly weak link in the lift but that just the weight was heavy, I could get behind the bar slightly more and keep my chest a little higher overall quite pleased.
I was supposed to hit 215KG today for a single but that didn't quite happen, still progress is progress.
I switched SG-RDL's for regular RDL's as my hamstrings & glutes needed the peppering. Decided against GM's as I'd done a lot of pulls today and was conscious of time.
Grats on the PB, but some comments:
1) Why did you do 210 and 212.5 and not 215? That's more work than just a single at the weight you were supposed to do.
2) You need to keep your knees back. As the bar passes your knee you are shifting your knees forwards to use your quads. This might also be a result of looking for a fast lockout. This is not because of weak hammies, but it is because you aren't using them.
But overall, gjdm.
1) Why did you do 210 and 212.5 and not 215? That's more work than just a single at the weight you were supposed to do.
2) You need to keep your knees back. As the bar passes your knee you are shifting your knees forwards to use your quads. This might also be a result of looking for a fast lockout. This is not because of weak hammies, but it is because you aren't using them.
But overall, gjdm.
Man of Honour
Sexy
Ta, because based on how my double at 202.5KG last week felt I didn't think I had 215KG in me, 210KG felt comfortable enough and probably shouldn't have done the 212.5KG in hindsight.
Roger that, will keep my knees back more.
Thanks.
Soldato
PB hnng
There wasn't much wrong with the 212.5kg. I'd honestly just have gone directly to the 215, part of the point of these singles is getting used to weight in your hands. A slow deadlift isn't a bad deadlift.
It's looking like it's coming together pretty well.
It's looking like it's coming together pretty well.
Pls forgive.
Cheers, progress is progress and *touch wood* well on my way to my 600KG target this year.
A brief update/snippet from the last few days.
As mentioned above I trimmed calories back a bit as I want eat nearer/around maintenance and slowly lean out over several months. That said I'm down to 92.5KG already from about 94-95KG so I'll see how this goes.
More deadlift PB's on Wednesday hopefully
As mentioned above I trimmed calories back a bit as I want eat nearer/around maintenance and slowly lean out over several months. That said I'm down to 92.5KG already from about 94-95KG so I'll see how this goes.
More deadlift PB's on Wednesday hopefully
BennyC said:
2014 & All time
BOR's weren't programmed but I wanted to do them.
Chuffed with my PB, felt tidy too and not slow at all, even though it obviously wasn't quick, not that I was expecting it to. As Ice says I need to keep my knees back and get my hammies more involved. Core felt completely fine.
Setting up from the bottom with straps feels very different and less optimal from my standard set up when gripping naturally, my 200KG reflected this as it didn't feel particularly great.
Hopefully I can get another 5KG next week and finish Coan as I initially set out, +25KG since January
Last edited:
Stop being a girly wuss wuss and ditch the straps! Problem solved
(coming from a DYEL girly wuss wuss i am not sure how srs you will take this post
)