Today's reading is taken from the Swoley Bible

Push
A bit out of order but push tonight allows daytime legs tomorrow

OHP (@45 again)
WU (15,15,25,35)
45x5
45x5
45x3

Happy with 3 more reps than last time but a full set of 45kg still eludes me. Dear god the bar was cold!

Bench
WU (15,15,45,60)
70x5
70x5
70x3

Usual meh

Dips
10
10
8
6
5

39 reps - Burn!

I wonder if I should add more shoulders to this - maybe some 21s to finish em off
 
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Legs (wearing new compression leggings - thanks Santa!)

Squats
WU (15,15)
4x8x55 (60s rest)

Light squats today, make sure of form. Tried to video but too dark to make much out. Chest needs to be up and I don't think I stand very upright.

Bulgarians (60s rest)
3x8xBW
8x10kg
8x20kg
2x8x30kg

Holding plates in my hands - bar on back didn't feel right last time (and makes it easier to bail). Burning quads by the end and heart pumping. Balance still needs work, often had to stop on 4/5 to reset

Romanian DLs (2 min rest)
WU (15,15)
8x55kg
8x65kg
3x8x75kg

I think I prefer the stretch of these over SLDL. The danger is that I don't get consistent ROM I suppose but seems ok so far. 75 may have been a shade too heavy for 3 sets - pretty drained by the end.

Good mornings (60s rest)
2x8x15kg
8x25kg
3x8x35kg

New exercise for me aiming for final destruction of hamstrings / glutes. I liked it - must keep legs straight though.

Leg day has it's own special thing - it's awful but also great :)
 
dod said:
What are you meaning by "in front rack"?
Click to expand...

I assure he means in front squat position

clean-grip.jpg
 
Hmmm, just working out when I gym this week and I need to legs on Thursday so working back it should be legs tonight. But that mean I've done two leg sessions in a row, which I assume means I need to return my bro card?
 
Wimped out of legs, but did legs and shoulders

Squats - project rebuild (60s)
WU (15,15)
5x10x55

Slow reps, breathe in at top, out on way up. Also trying to get hands closer together to force upper back tighter and more upright position. I got the bar into a more genuine low bar position for first set and felt it more in glutes than ever before. Others I let it find its place and it was much higher. May be better to go back to high bar squat - I didn't have back soreness with those. I don't stand very upright with the bar on my back - need to work on that.

SLDL (2min rest)
WU (55)
8x75
3x8x85

Hump it! Trying more weight to find my limit - seemed right for 8 reps. I really do like hamstring work :)

OHP (60s)
WU (15,15,25)
35x10
35x8
35x5
25x8

Volume time.

Shoulder 21s (60s)
3x21x5kg

Burn time
 
A bro I know claims deadlifting really adds ro power output on his serious bike rides... to the point he is kitting out a gym for home use...

Regarding squats, the ideal high bar position is not a million miles off front squat position, but unless your femurs are the size of your little finger and your hip sockets more like hip saucers, it just isn't going to happen without the bar in front rack. :(

Easiest thing to do is have a play with an empty bar and find out what is most comfortable. .. for me, I have to sit back ever so slightly to let my hips open up and femurs move correctly, meqnimg I "tuck in" my hips at the bottom of the squat... but then, I prefer front squatting, anyway. :D
 
Push

OHP (2min rest)
WU (15,15,25,35)
45x5
45x5
45x6

Usual 3x5 as did volume 2 days ago. Trying a narrower grip (little finger 1" insure knurling) after reading SS chapter again to get forearms more vertical. Who'd've thunk it - improving form improves weight :) 50 wouldn't move but still happy.

Bench (2 min rest)
WU (15,15,45,65)
75x3
80x1
82.5x1
65x6
65x5

Trying PBs for the 2015 powerlifting totals thread. They weren't pretty and it's not a big weight - form would probably help again! Lose upper back tightness on the heavy stuff.

Dips (5kg)
8
8
5
4
4

29 reps. Adding weight as Dreamforger rightly suggested :) Thinking of adding weight when I reach 40 reps over 5 sets.

Bit of a random afternoons work :)
 
Pull

Deads (3 min rest)
WU (55,85,105)
3x5x120

Rain makes bar wet and then chalk comes off hands - annoying. Needed a re-chalk after two WS #firstworldproblems Fingers were tingling by the end.

T Bar Row (2 min rest)
WU (20,35)
3x8x50

Add 5kg from last time. Could still do more weight although I'm not happy with form, especially getting the bar into postion.

BOR (60s rest)
WU (15,15)
3x8x45

Not sure why but I seem to have to fight the urge to wrist curl the last few reps each time?! Skipped inverted rows due to time.

Chins (60s rest)
6
3
3

Bit poor, although have rarely done these at the end of this much pulling.
 
GSVBagpuss said:
BOR (60s rest)
WU (15,15)
3x8x45

Not sure why but I seem to have to fight the urge to wrist curl the last few reps each time?! Skipped inverted rows due to time.
Click to expand...

Are you over or underhanding your grip on BOR?

I overhand and it feels natural but see a lot of tutorial videos with folks underhanding. If I underhand, I can't get the pull to my chest, just feels wrong.

Anyway, I digress...if your underhanding, this could be the reason for the wrist curl perhaps?
 
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Overhand - underhand would feel like a curl? It felt better towards the end - it's only happened recently when doing this pull routine so maybe grip related (as I'm struggling like never before by the end of it)

I don't like and have never really 'got' BOR - if u get some dumbells if like to give Kroc rows a go as an alternative
 
How's your back on the BOR, is it at an angle or parallel to the ground. From what i've read, the angle of the back really changes the muscles hit on the reps.

Also I believe that the BOR passively helps your bench press progress...don't know much about the science of it but read it on one of the SL blog entries Mehdi did.
 
SixTwoSix said:
Also I believe that the BOR passively helps your bench press progress...don't know much about the science of it but read it on one of the SL blog entries Mehdi did.
Click to expand...

There is a great post somewhere about back and bench relationship, but I'll let Syla5 find that one for you. ;)

In all seriousness, thinking about the musculture involved with BORs and Benching, there is a lot of carry-over (in terms of the muscles used). The muscles are used differently butlats? Yes. Rhombs? Yes. Traps? Sure. RC? Check... I used to remember the relationship between agonist, synergist and fixator, but my Sports Science career was a long time ago.

Broscience is fine, however. ;) :D
 
It makes sense that a strong upper back helps bench as it would maintain tightness better under load. I think I'll stick with inverted rows and get some dumbells for Krocs to try them
 
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