Getting there... 
Thanks <3 xx
Thanks <3 xx
Russian Squat Masters - Le retour
- Thread starter Freefaller
- Start date
Physio prognosis is good, slow and steady. MY shoulders will get better, but it's going to take a while, especially if I still use them for the gym - but as long as I do things properly, it'll just slow things down rather than make things worse. Which is good. But, it does mean that progress will be a little slow on things like OHP and Bench. Ah well - I can still squat and deadlift! 
Bench day!
With the above in mind today was supposed to be 3*3 - but my shoulder was not having any of it, proper pain started to set in so I did what I could.
Bar*lots
60*5
80*5
90*5
100*3
110*2
120*2
130*1
142.5*2(3) - last rep was spotted - not much, but didn't count.
142.5*1 - so fast and clean. I guess I get out of position for the 2nd rep.
142.5*2 - first rep was mireful, 2nd well again shoulder was just telling me to eff off. Ah well.
110*9 - did a dropset, and actually those felt really good and actually "easy" :/ But shoulder didn't forgive me afterwards!
Squat deload:
Bar*lots
60*8
80*6
100*5
120*5
140*5
160*2
160*2
160*2
160*2
160*2
160*2
Straightforward.
Bench day!
With the above in mind today was supposed to be 3*3 - but my shoulder was not having any of it, proper pain started to set in so I did what I could.
Bar*lots
60*5
80*5
90*5
100*3
110*2
120*2
130*1
142.5*2(3) - last rep was spotted - not much, but didn't count.
142.5*1 - so fast and clean. I guess I get out of position for the 2nd rep.
142.5*2 - first rep was mireful, 2nd well again shoulder was just telling me to eff off. Ah well.
110*9 - did a dropset, and actually those felt really good and actually "easy" :/ But shoulder didn't forgive me afterwards!
Squat deload:
Bar*lots
60*8
80*6
100*5
120*5
140*5
160*2
160*2
160*2
160*2
160*2
160*2
Straightforward.
Undoubtedly - though it is improving, but I'm going to drop heavy bench and OHP and just keep it light with slow reps and pauses. I just kinda want to finish this cycle which only has 2 weeks left. However after that, light bench work (c.100-110kg and light shoulder work c. 50-60kg).
Squat 3*3s!
Was feeling rather good, albeit tired from a looooong week.
Did some fab band mobility and hip openers thanks to our local and very attractive female figure athlete.
Squats:
Bar*lots
60*8
80*8
100*5
120*5
140*5
160*2
180*2
190*3
190*3
190*3
The last rep on set 3 wasn't really to depth (not by much) but it was shy. Still, not unhappy with that effort.
Bench deload:
Bar*lots
60*8
80*8
100*5
Chain bench:
134*2 (110+2*12kg chains)
134*2
134*2
134*2
134*2
Then did a 100kg dropset
100*12
Was feeling rather good, albeit tired from a looooong week.
Did some fab band mobility and hip openers thanks to our local and very attractive female figure athlete.
Squats:
Bar*lots
60*8
80*8
100*5
120*5
140*5
160*2
180*2
190*3
190*3
190*3
The last rep on set 3 wasn't really to depth (not by much) but it was shy. Still, not unhappy with that effort.
Bench deload:
Bar*lots
60*8
80*8
100*5
Chain bench:
134*2 (110+2*12kg chains)
134*2
134*2
134*2
134*2
Then did a 100kg dropset
100*12
When you say hip openers with a figure athlete...
Well you know... I am married.... So it was purely mobility/gym based
So Monday was supposed to be old 1RM bench for 2... with my shoulder being the way it is, that's NOT going to happen!
Still, did some bench:
Bar*lots
60*6
80*6
100*6
110*4
120*2
130*2
140*1
150*1 - slightly spotted
150*1 - all me! \/
150*1 - slightly spotted
Did a dropset 110*8
Won't bother pushing any more, I'm now going to do rehab on shoulder work until the new year.
Squats:
Bar*lots
60*8
80*8
100*6
120*5
140*4
160*2
160*2
160*2
160*2
160*2
Decided a little dropset for a laugh:
140*15 Felt pretty easy!
Still, did some bench:
Bar*lots
60*6
80*6
100*6
110*4
120*2
130*2
140*1
150*1 - slightly spotted
150*1 - all me! \
/150*1 - slightly spotted
Did a dropset 110*8
Won't bother pushing any more, I'm now going to do rehab on shoulder work until the new year.
Squats:
Bar*lots
60*8
80*8
100*6
120*5
140*4
160*2
160*2
160*2
160*2
160*2
Decided a little dropset for a laugh:
140*15
Felt pretty easy!
Accessory work today, just doing a bit of everything to get the body moving properly.
DBSS:
15*8
17.5*8
20*8
22.5*8
25*8
DB Shoulder press with no back rest:
10*8
12.5*8
15*8
15*8
Incline alternate db press:
20*8
22.5*8
25*8
27.5*8
Inverse rows:
BW*8
12.5*8
12.5*8
12.5*8
Sledge hammer tyre:
I think the biggest sledge is 10kg - might be more.
4 sets of 8 reps per side. 30s rests.
DBSS:
15*8
17.5*8
20*8
22.5*8
25*8
DB Shoulder press with no back rest:
10*8
12.5*8
15*8
15*8
Incline alternate db press:
20*8
22.5*8
25*8
27.5*8
Inverse rows:
BW*8
12.5*8
12.5*8
12.5*8
Sledge hammer tyre:
I think the biggest sledge is 10kg - might be more.
4 sets of 8 reps per side. 30s rests.
heh!
I have to say that this time last year, the thought of doing a dropset squats of 140 would have been closer to 4 reps, never would I have thought I would have done 15 reps, with a few more left in the tank.
I have to say that this time last year, the thought of doing a dropset squats of 140 would have been closer to 4 reps, never would I have thought I would have done 15 reps, with a few more left in the tank.
Well let's not exaggerate too much now...
<3
A bit of deadlift action today \o/
Deficit warm ups:
Bar*lots
70*6
100*5
120*5
140*5
160*5
180*2
200*2
215*2
225*2
175*3
175*3
175*3
Happy with that. Fast. Strong. Good form. Sweet.
WG Pull ups:
20*6
30*6
40*6
50*4 followed by BW dropset of 8 reps.
Done.
Just a quickie today.
Deficit warm ups:
Bar*lots
70*6
100*5
120*5
140*5
160*5
180*2
200*2
215*2
225*2
175*3
175*3
175*3
Happy with that. Fast. Strong. Good form. Sweet.
WG Pull ups:
20*6
30*6
40*6
50*4 followed by BW dropset of 8 reps.
Done.
Just a quickie today.
Back from a long weekend so got back into it with some deadlifts. Didn't have time for a full session unfortunately.
Deficit warm ups:
Bar*lots
70*6
110*5
140*5
160*5
180*2
200*2
210*2
225*2
195*3
195*3
195*3
DS 152.5*10
Deficit warm ups:
Bar*lots
70*6
110*5
140*5
160*5
180*2
200*2
210*2
225*2
195*3
195*3
195*3
DS 152.5*10
A bit of benching and squatting.
Bar * lots
60*8
80*8
90*6
100*5
Bench + chains:
114*5
114*5
114*5
114*5
114*5
DS
90*12
Squats:
60*8
80*8
100*5
120*5
140*5
160*2
160*2
160*2
160*2
160*2
160*2
Incline alternate DB Press:
25*8
25*8
25*8
Done.
Bar * lots
60*8
80*8
90*6
100*5
Bench + chains:
114*5
114*5
114*5
114*5
114*5
DS
90*12
Squats:
60*8
80*8
100*5
120*5
140*5
160*2
160*2
160*2
160*2
160*2
160*2
Incline alternate DB Press:
25*8
25*8
25*8
Done.
A few squats!
Bar*lots
60*10
80*8
100*6
120*5
140*5
160*3
180*2
190*1
200*2
205*1 - PB woot!
210*1 - not quite to depth and no vid but felt good.
I then did a 140*18 for a dropset for lols. Gutted I didn't go for 20.
Bar*lots
60*10
80*8
100*6
120*5
140*5
160*3
180*2
190*1
200*2
205*1 - PB woot!
210*1 - not quite to depth and no vid but felt good.
I then did a 140*18 for a dropset for lols. Gutted I didn't go for 20.
Thanks
Better thoracic stability, more glute activation, improved hip movement, improved ankle mobility, easier to keep lumbar neutral throughout lift and especially at depth (i.e. can get deeper without sacrificing lumbar), and most importantly more power development.
Better thoracic stability, more glute activation, improved hip movement, improved ankle mobility, easier to keep lumbar neutral throughout lift and especially at depth (i.e. can get deeper without sacrificing lumbar), and most importantly more power development.
Tried and tested However it depends on your goals - I want power/strength, for bodybuilding you need to do narrow and wide stances to help develop vastus lateralis, rectus femoris and vastius medialis separately. I'm not a bodybuilder.
However it depends on your goals - I want power/strength, for bodybuilding you need to do narrow and wide stances to help develop vastus lateralis, rectus femoris and vastius medialis separately. I'm not a bodybuilder.
My legs aren't exactly suffering catabolism as a result 
I am relatively long limbed so wider suits me better without compromising my form.
The one point that is categorical is that you are able develop more power with a wider stance than narrower.
Film yourself with both wide and narrow and we cn easily tell how your body is moving and which one is more conducive for decent form. I can squat narrow but at the detrement of lumbar stability when going to depth.
I can squat narrow but at the detrement of lumbar stability when going to depth.