No problem, foam rolling feels great and leaves you refreshed. Hips are feeling much better already just after a week! should have stated this sooner!
Stiv's Log of lifting
- Thread starter stiv121
- Start date
Tonight's session went pretty well, nice to be doing new things but I forgot to write down what order I was doing things =P
Foam Rolling- full back + hammies + Glutes
Loads of stretching before I started
5x5 Regular dead lift - 60kg 80kg 100kg 120kg 120kg
4x5 RDL -Should have been doing 6 reps but forgot XD - 60kg 80kg 100kg 100kg
Lateral pull down 3x8 - 70kg 70kg 70kg
Close grip parallel row(Paused) 4x6 - 60kg 60kg 60kg 60kg
Glute Pull through 4x8 -No numbers on pulley- Just worked my way up till It was to much and pulling me back.
2x5 Full Dragon flags
2x5 ^^ Kick ups/partials
2x12 hanging raises
Back felt pretty good, could feel it a touch at 120kg but no pain. Only thing that was a bit uncomfortable was the hanging raises when I keep my legs perfectly straight. Think it was just tight by this time but the upper my left glute feels more fatigued than my right now.
Also got some form check videos.
http://www.youtube.com/watch?v=nJEXUJogsDg&feature=youtu.be
http://www.youtube.com/watch?v=WtQ-SbSMH_w&feature=youtu.be
http://www.youtube.com/watch?v=QhEsIVxtJo0&feature=youtu.be
Was trying to copy the "Load order error deadlift" video from San Fransisco cross fit
Foam Rolling- full back + hammies + Glutes
Loads of stretching before I started
5x5 Regular dead lift - 60kg 80kg 100kg 120kg 120kg
4x5 RDL -Should have been doing 6 reps but forgot XD - 60kg 80kg 100kg 100kg
Lateral pull down 3x8 - 70kg 70kg 70kg
Close grip parallel row(Paused) 4x6 - 60kg 60kg 60kg 60kg
Glute Pull through 4x8 -No numbers on pulley- Just worked my way up till It was to much and pulling me back.
2x5 Full Dragon flags
2x5 ^^ Kick ups/partials
2x12 hanging raises
Back felt pretty good, could feel it a touch at 120kg but no pain. Only thing that was a bit uncomfortable was the hanging raises when I keep my legs perfectly straight. Think it was just tight by this time but the upper my left glute feels more fatigued than my right now.
Also got some form check videos.
http://www.youtube.com/watch?v=nJEXUJogsDg&feature=youtu.be
http://www.youtube.com/watch?v=WtQ-SbSMH_w&feature=youtu.be
http://www.youtube.com/watch?v=QhEsIVxtJo0&feature=youtu.be
Was trying to copy the "Load order error deadlift" video from San Fransisco cross fit
Your back on the deadlifts looks perfect. However the lift looks a little disjointed as a movement, you seem to raise your hips first then pull the bar from the floor, also there is very little explosiveness from the glutes really humping the bar.
Just so yours are easier to watch
Just so yours are easier to watch
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I was trying to lift my hips up then drive them down to initiate the lift and try to engage my glute's more and pointing my toes outwards a little. What do you mean by humping the bar? 
What would I have to do to get the proper explosiveness from the glutes?
What would I have to do to get the proper explosiveness from the glutes?
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Ahhh here we go, Thanks dom
Your setup and everything is fine, until you start the movement, watch Dom the bar leaves the floor at the same time his hips start to move. Glute drive is all about squeezing your glutes. Imagine the bar is that hotties vagjayjay area and you want to ruin her nom saying
Your setup and everything is fine, until you start the movement, watch Dom the bar leaves the floor at the same time his hips start to move. Glute drive is all about squeezing your glutes. Imagine the bar is that hotties vagjayjay area and you want to ruin her nom saying
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LOL
Yeah I see it now I'll try to focus on where my hips are next time, might do some light dead's on squat day just to work on it. That's a pretty good way to look at it XD
Yeah I see it now I'll try to focus on where my hips are next time, might do some light dead's on squat day just to work on it. That's a pretty good way to look at it XD
Why are you pointing your toes out?! Don't.I was trying to lift my hips up then drive them down to initiate the lift and try to engage my glute's more and pointing my toes outwards a little. What do you mean by humping the bar?
Back mechanics look good, but don't go crazy with adding more weight yet.
Keep your hips down and your chest up.
Edit: Actually, there is a difference between having a neutral spine and pulling your lumbar through from flexion (rounded) to flat. This uses your psoas, and is not a good thing when it comes to fixing the way you use your core. Your lower back shouldn't move between reps.
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Just a few degrees, more of a parallel then slight screw and I thought it would help me engage my glutes better.
I see! I did notice or think my lift changed a little after the initial setup of bracing core and squeezing gultes, I had a thought but I didn't think anything of it when looking back.
Maybe it is me just me getting used to this new way of setting up and approach. I could try resetting after each rep? I'll just stick to the same weight until I nail it.
Could it maybe be the psoas muscle that has bee strained? If so is it bad?
I see! I did notice or think my lift changed a little after the initial setup of bracing core and squeezing gultes, I had a thought but I didn't think anything of it when looking back.
Maybe it is me just me getting used to this new way of setting up and approach. I could try resetting after each rep? I'll just stick to the same weight until I nail it.
Could it maybe be the psoas muscle that has bee strained? If so is it bad?
Your psoas will probably be tight and ropey as a product of the way you move, but it's not on your back. It essentially acts to pull your lumbar towards your thigh bones.
The whole point of the "screw" is to get external rotation and torque throughout the whole system of your hips/knees/feet. Turning your feet out is actually the same as internal rotation relative to your knee (that's a bit counter intuitive, but trust me).
You need to practice maintain the tightness and rigidity of your spine between your reps. Keep the tension on and don't go loose in at the bottom of the rep. This is a billion times more exhausting, but your priority here is re-teaching your muscles how to work together.
The whole point of the "screw" is to get external rotation and torque throughout the whole system of your hips/knees/feet. Turning your feet out is actually the same as internal rotation relative to your knee (that's a bit counter intuitive, but trust me
). You need to practice maintain the tightness and rigidity of your spine between your reps. Keep the tension on and don't go loose in at the bottom of the rep. This is a billion times more exhausting, but your priority here is re-teaching your muscles how to work together.
Ah I see
So I should be doing the opposite and screwing my feet in? Would a small incriptment of weight each week be ok or a little more?
So I should be doing the opposite and screwing my feet in? Would a small incriptment of weight each week be ok or a little more?
stiv only the first 10 sec or so of this vid are of use, and its squat not DL but the same principle applies. After i walk out the bar and before the first rep you will see how i get my feet in to position and then "Screw in" to the floor. Hope this helps explain it, as i never got it before i was shown in person.
Ah, I get it now =P I've been trying to do it with squats after seeing you guys talking about it but wasn't quite sure if your feet should be moving or not but I did notice a difference.
Cheers guys
Cheers guys
Bench tonight Was really tired so didn't do as well as I wanted. Been off caffeine completely for around 12 days now, thinking about just using my pre workout only and start back tomorrow.
5/3/1 bench
5+ set 82.5kg Got 9 reps but I really wanted more but it just died after 8
5x80kg slow
5x80kg slow
Flat dumbbells
20's x8
25's x8
30's x8
30's x8
Really easy to push but trying to stabilize them was a pain.
Dips
20kg x 8
20kg x 8
25kg x 8
25kg x 7
Incline on smith
Around 60kgxf 10+reps x2
Dumbbell skull crushers
6's x 8
8's x 8
10's x8
10's x8
Side bends with plate 25kg x10 each side.
Also got a video of my 77.5 x 5 set for a form check but the room is tight and hard to get a decent angle.
http://www.youtube.com/watch?v=hAPpItpK5mk&feature=youtu.be
Was really tired so didn't do as well as I wanted. Been off caffeine completely for around 12 days now, thinking about just using my pre workout only and start back tomorrow. 5/3/1 bench
5+ set 82.5kg Got 9 reps but I really wanted more but it just died after 8
5x80kg slow
5x80kg slow
Flat dumbbells
20's x8
25's x8
30's x8
30's x8
Really easy to push but trying to stabilize them was a pain.
Dips
20kg x 8
20kg x 8
25kg x 8
25kg x 7
Incline on smith
Around 60kgxf 10+reps x2
Dumbbell skull crushers
6's x 8
8's x 8
10's x8
10's x8
Side bends with plate 25kg x10 each side.
Also got a video of my 77.5 x 5 set for a form check but the room is tight and hard to get a decent angle.
http://www.youtube.com/watch?v=hAPpItpK5mk&feature=youtu.be
Friday squats - Was out all day and didn't get to start training until around 8pm, exhausted! Was sitting at 67.5kg again, 2.5kg weight loss in 10 days.
Loads of bar and stretching
52.5x5
67.5x5
80x3
100x5
105x5
115x8 Was a real grind and didn't have the will to grind out more
Smelling salts and 120x3 slow as punishment
Box Squats
60x8
70x6
80x6
90x5
80x6
Glute bridges - A lot harder than you think!
bar x 8
40x8
40x8
50x8
50x8
Bulgarian Split Squats (each leg)
+20kg x8
+20kg x8
+20kg x8
+20kg x8
Ab rollouts
x12
x12
x12
x12
Hanging raises
x10
x10
Right knee was a little sore after doing the split squats but overall not a bad session.
Loads of bar and stretching
52.5x5
67.5x5
80x3
100x5
105x5
115x8 Was a real grind and didn't have the will to grind out more
Smelling salts and 120x3 slow as punishment
Box Squats
60x8
70x6
80x6
90x5
80x6
Glute bridges - A lot harder than you think!
bar x 8
40x8
40x8
50x8
50x8
Bulgarian Split Squats (each leg)
+20kg x8
+20kg x8
+20kg x8
+20kg x8
Ab rollouts
x12
x12
x12
x12
Hanging raises
x10
x10
Right knee was a little sore after doing the split squats but overall not a bad session.
Shoulders tonight 5/3/1 week 2 starting with OHP
3+ set 5x62.5kg +5 push press - Would have been 6 but It came down and rested on my head then pressed it XD
Log press - 1 Clean
40x8 strict
50x5 strict
60x3
70x1
80x1
Log clean to chest no press
85x5
90x3
95x1
100kgx1 PB Hope to be able to get this over head by September.
DB seated shoulder press
17.5 x8
22.5 x8
22.5 x8
25 x7 -Spotter touched me on last rep -.- Still an improvement from last week.
Tricep push downs with rope.
35 x8
35 x8
35 x8
35 x8
Front raises with bar
15 x5
25 x5
25 x5
25 x5
Tricep pushdowns straight bar
20x 8
25x 8
30x 8
25x 8
Side raises DB's
6ea x6
10 x6
10 x6
10 x6
Single tricep pull downs.
15 x8
15 x8
15 x8
15 x8
Side bends with pully
50 x10
50 x10
50 x10
10 Mins of some HiiT I was spent after 3 long sprints Been a while since I've done any cardio.
Also found some good music to listen to while at the gym.
http://www.youtube.com/watch?v=Xku0zPWZn8o Sounds great on the dock
3+ set 5x62.5kg +5 push press - Would have been 6 but It came down and rested on my head then pressed it XD
Log press - 1 Clean
40x8 strict
50x5 strict
60x3
70x1
80x1
Log clean to chest no press
85x5
90x3
95x1
100kgx1 PB
Hope to be able to get this over head by September.DB seated shoulder press
17.5 x8
22.5 x8
22.5 x8
25 x7 -Spotter touched me on last rep -.- Still an improvement from last week.
Tricep push downs with rope.
35 x8
35 x8
35 x8
35 x8
Front raises with bar
15 x5
25 x5
25 x5
25 x5
Tricep pushdowns straight bar
20x 8
25x 8
30x 8
25x 8
Side raises DB's
6ea x6
10 x6
10 x6
10 x6
Single tricep pull downs.
15 x8
15 x8
15 x8
15 x8
Side bends with pully
50 x10
50 x10
50 x10
10 Mins of some HiiT I was spent after 3 long sprints
Been a while since I've done any cardio.Also found some good music to listen to while at the gym.
http://www.youtube.com/watch?v=Xku0zPWZn8o Sounds great on the dock
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Thought I would start this up again to help me track my progress. I've just started going to a new gym with better equipment/weights so many full size 20 plates it's heaven!
Tonight was bench, went ok considering I felt exhausted from work
Stretching/lacrosse ball
Flat BB
Bar x lots
60x10
80x5
100x3
115x1
125xf
Paused reps
100x5
100x4
100x3
100x3
100x3+1 (spot)
Boo 115 came up ok as well, there is always next week!
Incline BB
60x10 ss with last set of flat
70x8
70x10 10s x4+2 10s x2+1
Pec squeeze thingy
Don't know weight
halfrack x12
full x8
full x5
First time doing that machine, pretty easy but felt good!
Biceps Ez curl bar
32.5 x8
42.5 x8
52.5 x1+4 Was a bit ambitious!
Buddies 32.5 6x5x4x3x3x2x1
Short rests getting shorter pump was so intense I had to sit for 20min before riding home lol
Legs tomorrow morning but there is so many people wanting to train at the same time
Tonight was bench, went ok considering I felt exhausted from work
Stretching/lacrosse ball
Flat BB
Bar x lots
60x10
80x5
100x3
115x1
125xf
Paused reps
100x5
100x4
100x3
100x3
100x3+1 (spot)
Boo 115 came up ok as well, there is always next week!
Incline BB
60x10 ss with last set of flat
70x8
70x10 10s x4+2 10s x2+1
Pec squeeze thingy
Don't know weight
halfrack x12
full x8
full x5
First time doing that machine, pretty easy but felt good!
Biceps Ez curl bar
32.5 x8
42.5 x8
52.5 x1+4 Was a bit ambitious!
Buddies 32.5 6x5x4x3x3x2x1
Short rests getting shorter pump was so intense I had to sit for 20min before riding home lol
Legs tomorrow morning but there is so many people wanting to train at the same time
Caporegime
Thought you were training for BB?
I am but I'm focusing on getting strong and putting on some weight at the moment. As it comes closer to Christmas training will change a bit and the cut will commence Bear in mind I still want to do power lifting as well.
Bear in mind I still want to do power lifting as well.
Caporegime
Are there many feds that don't drug test?
I'd have thought if you were putting on size you would be focusing on hypertrophy training.
I'd have thought if you were putting on size you would be focusing on hypertrophy training.