Vanity is not a sin...

It's possible, it means you're favouring back and posterior chain rather than a coordinated drive through hips and knees with quads. Might require some sub-max lifting to fix, but paused deads are actually really good for this issue.

When you start to get to challenging weights, you'll probably run into the same cue me and Dom need, "chest up off the second pull".

Those did look very comfortable though :thumbsup:
 
Yeah. Git. Mine turn soon please.

Im guessing the non flat shoes don't help with the forward thing?
 
Delvis said:
Yeah. Git. Mine turn soon please.

Im guessing the non flat shoes don't help with the forward thing?
Click to expand...

;) :D

Not really, but my whole deadlift form is a bar steward form of clean pull (knees back, swing up), so the 'swing forward' will affect my clean to a degree.

Ultimately, I should be less far over the bar, have it closer to my shins at set up, start with my hips a bit higher and sit back to complete the lift, but I am deliberately looking for weakpoints in my positions so I can work on them...

But I like the philosophy of improvement through weakness correction, so... :)
 
BACK SQUAT (2s) 50-80-120-120-120-120-120-120

Clearly need to eat more as I am getting separation in my quads. Dwadlifting yeaterday probably didn't help.

I am also getting seriously tight adductors, and piriformis might explode soon, too... :eek:
 
More back squatting (RSR Day 4 @ 1RM of 150kg)...

120kg 6 sets of 4.

No drama... other than in the last set, when one of my cats decided to come in and check my form, and nearly got the bar dropped on him through my surprise...

Need to keep up with my eating as I've been slack with my calorie intake over the past week or so due to "not training properly." :confused: Not in terms of binge-ing, but just not eating enough... the irony being I need a new suit for a wedding on Saturday and getting something that fits is just impossible...

Big traps mean most jackets get pulled in the wrong direction; big thighs (RSR is NOT helping) mean trousers don't get to my waist... :mad: :mad: :mad:
 
RSR Day 5 (1RM @ 150kg).

120kg @ 6 sets of 2.

Done.

Will be looking at this programme once the six weeks are up to see whether I can tweak it to improve my overall 1RMs (i.e. will wait to see how much my 1RM increases and then tweak the programme to suit).

this may look like RSR mixed with progressive loading for the volume sets, and then more sets for the intense phase... but we shall see.
 
Hehehe... my back squat tops out at 150kg last time I tested it. This is the first time in around 18 months I have actively tried to improve it, so we shall see. :)

But yes, RSR requires three weeks of increasing volume at a static wwight, then three qeeks of increasing intensity as volume tapers down. Only I am now condensing the last four weeks into two because I forgot about some scheduling.... :dumb bass:
 
First stage of RSR compression...

BACK SQUAT (5s) 130-130-130-130-130

Well that was different! :D

First and last set weren't great; second and fourth were good, and the third was awesome.

However, this just reinforces for me why it's important to lift heavy and often, as my brain just wasn't quite ready to get hit like this. As such, first set was...

What_The_Hell.gif


Second set was...

3550277-7033972547-_1360.gif


Third set was...

i-have-the-power-o.gif


And then I started getting tired. :)

Will probably hit the gym this afternoon to do some shoulder rehab work.

Hope wozza2k is not too disappointed. :D
 
Shoulder rehab day...

HIGH HANG POWER SNATCH (5s) BAR-40-40-40
OVERHEAD SQUAT (3s) 40-40
STRICT OHP (12s) BAR-30-30
WIDE GRIP CHINS (5s) BW-BW-BW

Loads of rotator cuff work for my left shoulder as it still isn't nice. :eek:
 
More squatting (can't claim it's RSR anymore. :D)...

BACK SQUATS (5*5 @132.5kg)

First two sets almost stapled me and I thought it was going to end badly. However, the 3/4 sets were actually awesome once my brain started to engage and the fifth set was almost as good but just tiring.

Looking for 1RM test on Friday 23rd May, so will be shunting up to 140kg*5 next Monday with an RSR control set on Wednesday... :eek:

My central nervous system is going to hate me.
 
Urgh... 300mg caffeine.

BACK SQUATS (5*5) 140-140-140-140(4f) (90*8)That was hard work. Pretty confident I could grind out 160kg next Friday... we shall see!
WIDE GRIP CHINS ss/w OHP (8/5) BW/40-BW/40-BW/40
SUBSCAPULARIS BEASTING (beeeeeeiiiions!) That inward curl thing with a double red band.

Squatting was not as bad as I expected: the third set was actually 'quite' easy. Then after that I was just spent - talked myself out of the fifth rep in the fourth set.

Shoulder is getting better for pressing, but I can still feel the rotator cuff complaining. Moar stretching... more re-stretching... :o
 
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