Russian Squat Masters - Le retour

Lol FT don't be daft! I dislocated my shoulder playing rugby many years ago and it's never been right since. I whinge about it a lot. I'm delighted your dB press is so good! :)

Habibibibibi yeah I'm sort of bracing myself as to what they say. It's private health care so hopefully the standard will be a little higher.

I'm still annoyed at my deadlifts on Wednesday though! :o
 
:p

No point in using them just for exercises, I just need some assessment as to what the issue is as I can probably then fix myself, but diagnosing a shoulder and delving into that part of my body is hard to do as I have no access to it.
 
Somehow this morning despite being exhausted (it's been a long week) things worked out better than I was expecting.

Squats:

Warm up:

Bar*lots
60*10 - paused
80*8 - paused
110*6 - paused
140*6 - paused

Working Set:

160*5
160*5
160*5
160*5
160*5
160*5

I'm not going to lie. This was hard work. Very very hard. However, form was good, a few grinds, a few flew up so fast the bar took off a few inches off my back!

Bench low volume day:

Bar*lots
60*10 - paused
80*10 - paused
90*10 - paused
100*8 - paused
110*5 - paused

Working set:

120*2
120*2
120*2
120*2
120*2
120*2

Felt really good, good technique, no shoulder disfunction, good lat activation and scap control.

Good mornings:

Very strict form.

70*8
90*8
90*8
90*8

YTWs

2 sets of 20s holds

Hip mobility work

Core work
 
This is going to be epic.

Mad props (do I even English?) for the results so far, as 6*6 at 160kg currently bends my mind. :cool:

And then there is your strict press and deadlift, too (no care about bench... ;)).
 
Deadlift deload this week i.e. no deadlifts! Lots of posterior chain work instead.

I'm so annoyed about my failed 2x230kg - it's all in the head and I know it. The Ortmayer Magnusson deadlift routine states you need to repeat the previous workout until you succeed... I need to get over this mind block.

170kg 5*5 is going to be mind blowing, as is 180kg 4*4! :(
 
6*6 Bench. Shoulder is playing up again, but I've got my physio sessions booked! However, I did struggle greatly with this :(

Bench:

Warmup:

bar*lots
60*10
80*10
100*8
110*5

WS

120*6
120*6
120*6
120*5
120*4
120*4

Started failing. :( Perhaps we didn't rest enough between sets I don't know but also shoulder started to feel like it wasn't happy either. Grr. Ah well at least I got the first few sets okay-ish.

Squat deload:

These however, felt silly easy. :/

bar*lots
60*10
80*10
100*8
120*6
140*5

WS:

160*2
160*2
160*2
160*2
160*2
160*2 - paused :D

Ah well bench is crap anyway :p

No deads this week as it's a deload week so will do lots of posterior chain and support exercises. :)
 
Deadlift deload.

Hip thrusts supersetted with KB Swings:

60*8 // 32*8
80*8 // 32*8
90*8 // 32*8
100*8 // 32*8
110*8 // 32*8
110*8 // 32*8
110*8 // 32*8

Box jumps:

44" x4
46" x4
48" x4
50" x3

Time for a PB

52.75" (134cm) - aiming for 55" this year I reckon. Bloody chuffed to bits! OVer 50" jump! :cool:

Pull ups:

10*6
20*6
30*6
40*6

T-Bar Rows:

70*8
80*8
90*8
90*8
 
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