Won't work on a rack like that. You need something to hook your calves under while still keeping your knees on the floor.
Last deload session.
Speed session on Thursday.
Then 1RM sesh!!!![]()
![]()
And then a fun volume session just for ***** and giggles!
Thought as much, in that case I have nothing in my gym for glute ham raises :/
Lat pull down machine can also be (ab)used. Else put two heavy DBs on the backs of you ankles and start flat on floor. Get inventive.. plenty of vids on YT when searching for "glute hamstring raise" turn up with all kinds of equipment/lack of.
Last deload session.
Speed session on Thursday.
Then 1RM sesh!!!![]()
![]()
And then a fun volume session just for ***** and giggles!
Looking forward to seeing your numbers FF
Thought about doing squats first? Pull-ups first will just sap energy from your squat performance.
I assume your on some kind of full body routine as well?
Also have you considered doing seated rows instead of DB rows as this may stop a little extra pump on your lower back after your squats and before your press.
DB Bench 5 * 20s 5 * 22.5s 5 * 22.5s 5 * 22.5s 5 * 22.5s
DL 5 * 80 5 * 80 5 * 90 5 * 100 5 * 100
BB Incline Bench 5 * 35 5 * 35 5 * 37.5 5 * 37.5 5 * 40
DB Shrugs 8 * 22.5 8 * 25 5 * 30 12 * 25 10 * 25
Haha, I'd love to be able to lift the dumbbells in the first place![]()
My guess... hopes:
Bench: 135kg
Squat: 180kg
Deads: 230kg
545kg
Which would bring me back close to my previous totals - still miles out to where I want to be. However, I'm getting there. Slowly. I'm also 10kg lighter than I was at my strongest.
put a loaded barbell on the floor behind the upright...With enough weight on it it won't budge. Naturally you need to put the weight on the bar in the first place.
I was going to bodge a bar at the bottom of one of these the other day: Squat rack
ie put a loaded barbell on the floor behind the upright...With enough weight on it it won't budge. Naturally you need to put the weight on the bar in the first place, so it's probably not a good idea in your case.
This is one performed on a Lat machine:
Actually this is a really good idea, and I am sure that using 10 plates would be enough you might have to throw on 4 each side but only having to deal with one plate at a time so shouldn't be a problem for nightmare. Good call devlis
For my GHRs I either get someone to hold my ankles