Good week, finished strong, repped my current 1rm on squats, 130kgx4
Borrowed LiE's belt so form not perfect.
120x6 and defiantly had a few more in the tank.
130x4 also a couple more reps in the tank
Bring on next week
Strong again!
Missing a few inches of depth in those though, and you need to look at why your feet are moving around.
5/3/1 - Week 3, Shedlifts
Back's been painful all week and only managed 2 on my + set for deadlifts so gave up and went home. Nice improvement of -7.5k and -3 reps in a month.
Seated Barbell Shoulder Press 5/3/1
72.5 x 5
82.5 x 3
92.5 x 7
Deficit Deadlifts 5/3/1
152.5 x 5
172.5 x 3
192.5 x 2
No inclination to do this routine anymore because it's wrecked my back and my love for the gym. Couldn't wait for a reason to leave tonight.
Week off. Do some curls or something
p)
After that do a week of speed work and move on from there.
My form is not great during SLDL and regular DL.
A guy at the gym suggested I incorporate a machine called Upper back machine.... its basically the opposite to a chest press, but you are pulling. This is to strengthen my shoulders and upper back because I seem to round my shoulders during deadlifts....
He also said that the SLDL is an advanced exercise.... may just continue with it, but use a lighter bar?
That machine looks like balls.
Post a video of your deadlift. I have to assume "a guy in the gym" is a moron, because it shouldn't be hard to keep your shoulders pinned back. It actually doesn't even matter if your shoulders are a little loose, provided your lats are turned on and your spine is straight.
Week 1 of my smolov jr bench cycle complete!
Monday 6x6x90kg (with band pulling wrists together)
Scap retraction single arm cable row
Dips
Some shoulder stuff
Weds 7x5x95kg
Weighted chins
Speed deads
Thurs 8x4x100kg
Fri 10x3x105kg
Goblet squats
CGBP with chains (x1 each side)
Bulgarian split squats
GHR
Shoulder stuff
Absolutely brutal having to do three consecutive days of benching, but weirdly it hasn't murdered my shoulders. Throughout the week my back has been the most full of DOMS, probably because I've been very strict with keeping my shoulders pinned and pulling the bar apart. The weights weren't too bad, only had one dodgy moment on the last rep of thursdays session, which is probably just due to fatigue from weds. Also, I did some calculations; using chains makes any lift 60% more gangster.
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