Time to do it right(ish)

[Jon33]

15/07/13

Managed an entire 4 pull ups this week! Went through some negatives as well, finished with…

Chin up
5 x 5

Deadlift
60 x 5
80 x 5
115 x 5 (not happy with my form so dropped it down)
110 x 5
110 x 5

Not feeling great with the form on these, video in form check (and below).

BOR
Bar x 15
45 x 8
45 x 9
47.5 x 6

Lat pull down
45 x 6
40 x 8
40 x 8

(realised after that the plates weren't clamped on. doh!)

 

[Jon33]

16/07/13

Bench Press
Bar x 20
50 x 5
65 x 5
65 x 4
65 x 3

One more rep per set but still can’t hit the 5 x 3 at 65kg! Advice needed on next step for this, try again/deload?

Dips
BW x 7
BW x 6
BW x 6

Incline dumbbell press (one arm at a time)
17.5 x 5
17.5 x 5
17.5 x 6

CGBP
40 x 8
40 x 8
45 x 6
50 x 6

 

[Jon33]

18/07/13

Funny old game this weightlifting business, thought I'd give 5 x 3 at 65kg a go on the chest press again to try and increase my progress...

Bar x 15
50 x 5
65 x 5
65 x 5
65 x 6

...and after not being able to do 5 x 3 only two days ago I've managed it fairly comfortably. Confused!

Low bar squat
Bar x 15
60 x 5
80 x 2
90 x 5
90 x 4 (half way up, couldn’t finish)
90 x 4 (didn’t have it in the legs for a 5th)

Happy with that even though I didn’t make 5 x 3, it was a big 5kg jump up from my previous attempts. 90kg again next week or 92.5kg?

Stiff leg dead lifts
Bar x 15
60 x 12
60 x 12
60 x 9

Feeling these all down the back of my legs, is that where I’m aiming for?

Tried the hook grip that was recommended for dead lifts but found the bar slipping away too easily with my hands being sweaty. Tips?

Front squats
Bar x 8
50 x 6
50 x 6
50 x 5

Legs are spent!

 

[RoboCod]

Tips?

Chalk.

 

[RoboCod]

I'm also confused why you are using a HST routine to lean down? HST is aimed more at Op Massive isn't it? I make my greatest gains doing this routine and eating like a trojan. Starting 3rd cycle in a week

I'd say, ditch the shrugs and do proper deadlifts instead. Get a dipping belt with some weight on too, otherwise your dips just get easier with the fewer reps for BW

 

[Jon33]

Thanks for the feedback Captain Planet!

I've ditched the HST routine as at the time I couldn't commit enough hours to it, should probably put that in the OP!

 

[RoboCod]

Get back on it, gains!

It's obvious about your bench confusion. Squats take it out of you, that's why they are the best. Don't neglect your squats in favour of the bench. Pray to squat god!

 

[Jon33]

Forgive me squat god... for I have sinned... No squats were done on the day when I couldn't manage 5 x 3 at 65kg and the squats came after the bench press attempts today.

 

[mrthingyx]

Chalk.

Or... Just grip the bar properly.

 

[Jon33]

Maybe I've got puny hands, or I was doing it wrong but a hook grip was worse than just grabbing it. I was red hot and my hands were pretty sweaty though.

 

[mrthingyx]

I refuse to believe that 5ft weightlifters can hoik three times their bodyweight overhead in a snatch or clean and jerk - using hook grip - and you are struggling at 95kg deadlifts.

I suspect you either have hands that are almost as soft as Morba's or you were doing it wrong. Apologies for being blunt, but I don't like seeing people struggle needlessly

Unless they're one of the "Every day is Bench Day" crew (placement students) who infect my gym every summer... I'd let them struggle under an optimistic bench load for a while.

Captain Planet makes a good point, however: chalk is awesome for lifting.

 

[RoboCod]

Yup, my grip is terrible, it definitely holds me back on my DLs and pull-ups. Since using chalk I have seen improvements in my forearms and grip. Hopefully I will be able to get off the chalk and go full natty one day