Spartans unite! Tonight, we dine on the NHS!

When you say "dead hang" - you just mean doing a proper pull up with full ROM - otherwise, it's not really a pull up/chin. I'm not picking on you, just making sure others that read your log understand that - as you're the only one that's ever made sure to declare that (which is good IMO. :)).

Technically you should keep the scaps activated (tuck them into your back pocket).

I cannot stand the guys in my gym that do semi reps thinking they can do a chin/pull up! :mad:
 
No Will he means dead hang, as in hang for a pause then do another rep. Standard pull ups require full stretch at the bottom yes, but not many people actually pause and take the momentum out of it
 
Yeah, I literally hang at the bottom for 2 seconds, then next rep. I would imagine you could count the people who actually go to a dead hang on one hand even on this forum, losing that tension makes the lift a lot harder.

Even my Pull Ups use a full ROM (hang at the bottom, chin over the bar), I just don't stop to contemplate the world at the bottom of the rep :)

Okay, so Thursday was ThurSHOULDERSday! And it went a little sommat like this, a 1, a 2, a 1, 2, 3, 4............

OHP
20kg 8
40kg 8
55kg 8/8/4
40kg 10/8

DB Press
24kg 8/4 (lost lateral stability on my 2nd set, thought my arm was gonna snap off! Recovered it, but then couldn't push the weights back up from starting even though I had another couple of reps in me
20kg 10/10/10 (a struggle on the last set)

Machine Press SS Barbell Front Raise
20kg + 20kg
12 + 10
12 + 10

Machine Press DS
25kg 10
20kg 6
10kg 8

Cable Side Raises
3.75kg 8/8/8
 
Yeah definitely, actually shouted the F word when I started my 3rd set and nearly pulled my shoulder out of the socket!
 
So Friday was MEGA LEGS!!!! and by the Lord of Jimmy Rustling, it was a hard one.

Front Squats (warming up on these 'cause the rack was in use)
20kg 10
40kg 8
60kg 8
felt very stiff on these, but nothing a bit of stretching couldn't solve

Back Squat
100kg 5
120kg 2
140kg 1 (PB)
145kg 1 (PB)
110kg 8/8/8 (hard hard hard!)
80kg 12
60kg 15

BSS
20kg 10/10/10

GHR
5kg 8/8/8

That's all I could manage. For some reason I was close to throwing up, despite not being that intense!

Videos of PBs:
140kg

145kg
Grind grind grind :D
 
Good work mate, they looked pretty good for maxes! The 140 I thought you could have got 3!

Is that high bar? Just missing a little depth on them.
 
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bet youve got 150 in you if you went up from 130 to 150 instead of the 140, gratz on the double PB session though, well done :)
 
Yeah I always tend to go high bar for some unknown reason.

Depth isn't great for two reasons:
1) Having >140kg on my back scares the bejesus outta me
2) The catchers; at the setting they're at they're a tad too high. The next setting down and if a failure occurs, goodbye sweet spine :p

Because of point 2, I tend to shy away from getting anywhere near the catchers; so much as touching them takes the tension off your legs, and you'll lose your lift no matter how much you got in the tank.
 
Yea, I cut my first 200 high because I thought I wasn't going to come back up.

You should try low bar squat, looks like you're movement is almost there already. High bar is a lot deeper and quad dominant.
 
Nice effort! :cool:

A bit of tightness still it seems or anterior core issues - as you're tucking in quite a bit as you get towards parallel.

However, I'm sure you're aware of that working on it. :)

Great squatting!

Out of interest I'd love you to try a squat with a 5kg plate/db held out in front of you parallel to the ground, arms straight - and see if you tuck in or not.
 
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