15 min to work to a 1rm Deadlift 225 x8 275 x3 295 x1 315 x1 335 x1 345 xF
Pulled the 345 to mid shin, but I pulled it wrong and it got forward on me. Need to work with heavy deadlifts more often instead of reps. Did all of these double overhand easily, whereas I couldn't double overhand 285 a month ago. All those pullups.
5 rounds EMOM: 1st minute 6 deadlifts @ 60% max (used 185) 2nd minute 40 sec hollow hold 3rd minute 10 toes to bar
toes to bar were difficult. I need to put some time in on those, but I started stringing together sets of 5 on the 4th round. Hollow holds were hard just because they're hard, but I managed to do them all unbroken except for the last set. Deadlift minute was basically a rest set - probably should have gone 205 or 225.
Tomorrow is going to be awesome. Really tough workout but it looks like fun.
So stretching and shit has really made me more confident in my squats. I'm slowly working my way up just because I feel there's no use rushing it. Did 5x5 at 90 kg twice this week just to get a good feel for it at a lower depth than I was doing previously. Also starting recording from the front and noticed my knees look weird - moving laterally, thinking about "shoving knees out" but I've mostly fixed that I think. Viewing myself and consciously fixing it, and then re-recording myself helps.
Anyway, I want to improve my bench press. I've historically had a bad right shoulder (3-4 dislocations 10-12 years ago and some minor tears that put me out 3-4 weeks as recently as 2 years ago). I was stuck at 75kg pounds for a long ass time but I dropped the weight to 60kg and worked on doing 5x8. When I managed that I got through 75kg 5x5 pretty easily. At 80kg I'm having similar issues that I did at 75kg; the most I've ever gotten in a set is 4 (this morning) and I feel significantly weaker and weaker each set. A typical day at 80kg has usually been 3, 3, 2, 2, 2. I had a couple days where it was like 2, 3, 2, 1, 1. Essentially no progress or even regression.
So I tried to do the same as before - dropped the weight to 70kg and worked on higher reps. This past Monday I did 7, 8, 6, 6, 6 or so, so today I thought I'd try 80kg again. 4, 3, 1 were my sets. Felt completely exhausted despite eating plenty and resting plenty most of the week. I felt no confidence to even do another set so I dropped the weight to 70kg and did 3 reps, felt so weak, racked it, got mad, picked it up and did 2 more reps. Then did another shaky set at 5 reps.
5 kg (~10 pounds) is the minimum increment I can do, which is frustrating but no excuse cause others can do it fine. I don't even know what kind of advice I'm looking for. Just need to rant a bit. It's... stressful not improving. I haven't had any shoulder pain at all. I do dips and rotator cuff accessories. I do pull-ups occasionally but I started doing chin-ups this week because I can do more of them and I feel it more in my upper back. (Rippetoe said chin-ups are good for bench?) I do incline bench at 3x8 at a lower weight (usually 50kg) too. I'm considering dropping the weight to 145 and getting through 5x8, and then 5x8 at 155, and 5x8 at 165 but who knows if that'll work?
On July 18 2014 11:07 SoleSteeler wrote: So stretching and shit has really made me more confident in my squats. I'm slowly working my way up just because I feel there's no use rushing it. Did 5x5 at 90 kg twice this week just to get a good feel for it at a lower depth than I was doing previously. Also starting recording from the front and noticed my knees look weird - moving laterally, thinking about "shoving knees out" but I've mostly fixed that I think. Viewing myself and consciously fixing it, and then re-recording myself helps.
Anyway, I want to improve my bench press. I've historically had a bad right shoulder (3-4 dislocations 10-12 years ago and some minor tears that put me out 3-4 weeks as recently as 2 years ago). I was stuck at 75kg pounds for a long ass time but I dropped the weight to 60kg and worked on doing 5x8. When I managed that I got through 75kg 5x5 pretty easily. At 80kg I'm having similar issues that I did at 75kg; the most I've ever gotten in a set is 4 (this morning) and I feel significantly weaker and weaker each set. A typical day at 80kg has usually been 3, 3, 2, 2, 2. I had a couple days where it was like 2, 3, 2, 1, 1. Essentially no progress or even regression.
So I tried to do the same as before - dropped the weight to 70kg and worked on higher reps. This past Monday I did 7, 8, 6, 6, 6 or so, so today I thought I'd try 80kg again. 4, 3, 1 were my sets. Felt completely exhausted despite eating plenty and resting plenty most of the week. I felt no confidence to even do another set so I dropped the weight to 70kg and did 3 reps, felt so weak, racked it, got mad, picked it up and did 2 more reps. Then did another shaky set at 5 reps.
5 kg (~10 pounds) is the minimum increment I can do, which is frustrating but no excuse cause others can do it fine. I don't even know what kind of advice I'm looking for. Just need to rant a bit. It's... stressful not improving. I haven't had any shoulder pain at all. I do dips and rotator cuff accessories. I do pull-ups occasionally but I started doing chin-ups this week because I can do more of them and I feel it more in my upper back. (Rippetoe said chin-ups are good for bench?) I do incline bench at 3x8 at a lower weight (usually 50kg) too. I'm considering dropping the weight to 145 and getting through 5x8, and then 5x8 at 155, and 5x8 at 165 but who knows if that'll work?
Try to play with the weight/reps/set combo in a way that allows yo to do volume PR's. Don't fail reps. Example: 70kgx5x6 80kgx3x5 75kgx5x3 80kgx3x8 80kgx5x3 etc...
Also, bench responds very well to accesory excercises. Try to do tricep push downs after every bench session (low weight and moderate speed, don't yank the rope to move more weight, thats how you fuck elbows)
Today:
Snatch Practice (nothing notable) Squat: 170kgx5x5 (PR)
On July 18 2014 11:07 SoleSteeler wrote: So stretching and shit has really made me more confident in my squats. I'm slowly working my way up just because I feel there's no use rushing it. Did 5x5 at 90 kg twice this week just to get a good feel for it at a lower depth than I was doing previously. Also starting recording from the front and noticed my knees look weird - moving laterally, thinking about "shoving knees out" but I've mostly fixed that I think. Viewing myself and consciously fixing it, and then re-recording myself helps.
Anyway, I want to improve my bench press. I've historically had a bad right shoulder (3-4 dislocations 10-12 years ago and some minor tears that put me out 3-4 weeks as recently as 2 years ago). I was stuck at 75kg pounds for a long ass time but I dropped the weight to 60kg and worked on doing 5x8. When I managed that I got through 75kg 5x5 pretty easily. At 80kg I'm having similar issues that I did at 75kg; the most I've ever gotten in a set is 4 (this morning) and I feel significantly weaker and weaker each set. A typical day at 80kg has usually been 3, 3, 2, 2, 2. I had a couple days where it was like 2, 3, 2, 1, 1. Essentially no progress or even regression.
So I tried to do the same as before - dropped the weight to 70kg and worked on higher reps. This past Monday I did 7, 8, 6, 6, 6 or so, so today I thought I'd try 80kg again. 4, 3, 1 were my sets. Felt completely exhausted despite eating plenty and resting plenty most of the week. I felt no confidence to even do another set so I dropped the weight to 70kg and did 3 reps, felt so weak, racked it, got mad, picked it up and did 2 more reps. Then did another shaky set at 5 reps.
5 kg (~10 pounds) is the minimum increment I can do, which is frustrating but no excuse cause others can do it fine. I don't even know what kind of advice I'm looking for. Just need to rant a bit. It's... stressful not improving. I haven't had any shoulder pain at all. I do dips and rotator cuff accessories. I do pull-ups occasionally but I started doing chin-ups this week because I can do more of them and I feel it more in my upper back. (Rippetoe said chin-ups are good for bench?) I do incline bench at 3x8 at a lower weight (usually 50kg) too. I'm considering dropping the weight to 145 and getting through 5x8, and then 5x8 at 155, and 5x8 at 165 but who knows if that'll work?
Try to play with the weight/reps/set combo in a way that allows yo to do volume PR's. Don't fail reps. Example: 70kgx5x6 80kgx3x5 75kgx5x3 80kgx3x8 80kgx5x3 etc...
Also, bench responds very well to accesory excercises. Try to do tricep push downs after every bench session (low weight and moderate speed, don't yank the rope to move more weight, thats how you fuck elbows)
Also when benching, especially on your warmups and when doing lower weight in general, make sure to focus on raising the bar quickly, since it can literally double your results.
On July 18 2014 11:07 SoleSteeler wrote: So stretching and shit has really made me more confident in my squats. I'm slowly working my way up just because I feel there's no use rushing it. Did 5x5 at 90 kg twice this week just to get a good feel for it at a lower depth than I was doing previously. Also starting recording from the front and noticed my knees look weird - moving laterally, thinking about "shoving knees out" but I've mostly fixed that I think. Viewing myself and consciously fixing it, and then re-recording myself helps.
Anyway, I want to improve my bench press. I've historically had a bad right shoulder (3-4 dislocations 10-12 years ago and some minor tears that put me out 3-4 weeks as recently as 2 years ago). I was stuck at 75kg pounds for a long ass time but I dropped the weight to 60kg and worked on doing 5x8. When I managed that I got through 75kg 5x5 pretty easily. At 80kg I'm having similar issues that I did at 75kg; the most I've ever gotten in a set is 4 (this morning) and I feel significantly weaker and weaker each set. A typical day at 80kg has usually been 3, 3, 2, 2, 2. I had a couple days where it was like 2, 3, 2, 1, 1. Essentially no progress or even regression.
So I tried to do the same as before - dropped the weight to 70kg and worked on higher reps. This past Monday I did 7, 8, 6, 6, 6 or so, so today I thought I'd try 80kg again. 4, 3, 1 were my sets. Felt completely exhausted despite eating plenty and resting plenty most of the week. I felt no confidence to even do another set so I dropped the weight to 70kg and did 3 reps, felt so weak, racked it, got mad, picked it up and did 2 more reps. Then did another shaky set at 5 reps.
5 kg (~10 pounds) is the minimum increment I can do, which is frustrating but no excuse cause others can do it fine. I don't even know what kind of advice I'm looking for. Just need to rant a bit. It's... stressful not improving. I haven't had any shoulder pain at all. I do dips and rotator cuff accessories. I do pull-ups occasionally but I started doing chin-ups this week because I can do more of them and I feel it more in my upper back. (Rippetoe said chin-ups are good for bench?) I do incline bench at 3x8 at a lower weight (usually 50kg) too. I'm considering dropping the weight to 145 and getting through 5x8, and then 5x8 at 155, and 5x8 at 165 but who knows if that'll work?
Try to play with the weight/reps/set combo in a way that allows yo to do volume PR's. Don't fail reps. Example: 70kgx5x6 80kgx3x5 75kgx5x3 80kgx3x8 80kgx5x3 etc...
Also, bench responds very well to accesory excercises. Try to do tricep push downs after every bench session (low weight and moderate speed, don't yank the rope to move more weight, thats how you fuck elbows)
Also when benching, especially on your warmups and when doing lower weight in general, make sure to focus on raising the bar quickly, since it can literally double your results.
Thanks for the responses. I saw that article on lifting fast, yeah. I try to lift quickly but I'll try to lift even faster.
I'll keep playing with my rep ranges. I also thought that doing a couple more days at 5x5 at 75kg could make me more confident for 80kg. I think I'm just burned out majorly and it's causing stress. I've worked the past four Saturdays and it's exhausting. It's hot as hell in Seoul and especially my gym. I think it's probably in the low-mid 30s. They don't turn the air conditioning on in the morning.
I'll go on vacation to Hong Kong a week from tomorrow so I can get a week's rest at least. I love living in Korea but some stuff is starting to get to me after almost 5 years here. Small apartment, pollution, traffic, unable to get certain foods easily. Plus I've really, really lost my passion for my job. My job most of all is the most depressing part. My wife and I will leave Korea next March and go on a four month trip through Southeast Asia and Europe, then move back to Canada. We both can't seem to wait...
Week vacation with no lifting but a 4 mile run on the beach and playing hard in the waves daily. First session back this morning. Didn't feel fatigued but didn't feel super pumped but overall happy with how it went. Back in the saddle and now tan.
Yesterday - CJ 135 225 255 275 295 315 335 345 355x 355x Snatch 135 185 205 225 245 255 265 275 285x 285x 285 Pretty happy with it, best CJ and total in 3-4 months, and after 3 days of two a days. Everything goes so much better when I just stop thinking and lift instead of getting in my own way.
On July 18 2014 11:07 SoleSteeler wrote: So stretching and shit has really made me more confident in my squats. I'm slowly working my way up just because I feel there's no use rushing it. Did 5x5 at 90 kg twice this week just to get a good feel for it at a lower depth than I was doing previously. Also starting recording from the front and noticed my knees look weird - moving laterally, thinking about "shoving knees out" but I've mostly fixed that I think. Viewing myself and consciously fixing it, and then re-recording myself helps.
Anyway, I want to improve my bench press. I've historically had a bad right shoulder (3-4 dislocations 10-12 years ago and some minor tears that put me out 3-4 weeks as recently as 2 years ago). I was stuck at 75kg pounds for a long ass time but I dropped the weight to 60kg and worked on doing 5x8. When I managed that I got through 75kg 5x5 pretty easily. At 80kg I'm having similar issues that I did at 75kg; the most I've ever gotten in a set is 4 (this morning) and I feel significantly weaker and weaker each set. A typical day at 80kg has usually been 3, 3, 2, 2, 2. I had a couple days where it was like 2, 3, 2, 1, 1. Essentially no progress or even regression.
So I tried to do the same as before - dropped the weight to 70kg and worked on higher reps. This past Monday I did 7, 8, 6, 6, 6 or so, so today I thought I'd try 80kg again. 4, 3, 1 were my sets. Felt completely exhausted despite eating plenty and resting plenty most of the week. I felt no confidence to even do another set so I dropped the weight to 70kg and did 3 reps, felt so weak, racked it, got mad, picked it up and did 2 more reps. Then did another shaky set at 5 reps.
5 kg (~10 pounds) is the minimum increment I can do, which is frustrating but no excuse cause others can do it fine. I don't even know what kind of advice I'm looking for. Just need to rant a bit. It's... stressful not improving. I haven't had any shoulder pain at all. I do dips and rotator cuff accessories. I do pull-ups occasionally but I started doing chin-ups this week because I can do more of them and I feel it more in my upper back. (Rippetoe said chin-ups are good for bench?) I do incline bench at 3x8 at a lower weight (usually 50kg) too. I'm considering dropping the weight to 145 and getting through 5x8, and then 5x8 at 155, and 5x8 at 165 but who knows if that'll work?
Try to play with the weight/reps/set combo in a way that allows yo to do volume PR's. Don't fail reps. Example: 70kgx5x6 80kgx3x5 75kgx5x3 80kgx3x8 80kgx5x3 etc...
Also, bench responds very well to accesory excercises. Try to do tricep push downs after every bench session (low weight and moderate speed, don't yank the rope to move more weight, thats how you fuck elbows)
Also when benching, especially on your warmups and when doing lower weight in general, make sure to focus on raising the bar quickly, since it can literally double your results.
Thanks for the responses. I saw that article on lifting fast, yeah. I try to lift quickly but I'll try to lift even faster.
I'll keep playing with my rep ranges. I also thought that doing a couple more days at 5x5 at 75kg could make me more confident for 80kg. I think I'm just burned out majorly and it's causing stress. I've worked the past four Saturdays and it's exhausting. It's hot as hell in Seoul and especially my gym. I think it's probably in the low-mid 30s. They don't turn the air conditioning on in the morning.
I'll go on vacation to Hong Kong a week from tomorrow so I can get a week's rest at least. I love living in Korea but some stuff is starting to get to me after almost 5 years here. Small apartment, pollution, traffic, unable to get certain foods easily. Plus I've really, really lost my passion for my job. My job most of all is the most depressing part. My wife and I will leave Korea next March and go on a four month trip through Southeast Asia and Europe, then move back to Canada. We both can't seem to wait...
whats ur job?
you can try the #
LOOOOOOOOOL AWESOME tl embedded the dota start horn to play when TI starts, it just played and i was like WTF ?
since you're capable of 5x5 at 75kg i recommend working up to 5x8 (or 3x8) at 75kg . if you can do 8 reps at 75kg then you will be able to do 5 reps at 80kg (barely, but surely).
you can also try holds as an auxiliary (like 55kg hold for 2 seconds before up) .
i found maximising protein intake to have a large impact on bench also (how much are you intaking per day? make it 110g+)
On July 19 2014 07:28 AsnSensation wrote: how exactly would you tear your biceps doing double overhand.
Look at how bent his arms are. It's not that he's doing double overhand. Double overhand is fine, but bending your arms at all is a fast route to snap city.
Bleh, borrowed bench/rack from a friend when I started training 3.5 yrs ago and now he needed it back. Currently no cash to buy my own one, but atleast I still have a barbell. Was looking like I'd hit my goal of 150kg paused bench well before new years too. Oh well, guess there will be a lot of overhead presses and deadlifts now .
Posted a couple days ago that I switched to sumo and felt like I could lift maybe 30 extra pounds. Tested my 1rm today and lifted 265 with okay form when my previous max was 225 with shit form. Could probably do more once I practice the technique a bit more as well.
EPT
![[image loading]](https://pbs.twimg.com/media/Bs1SBNEIIAAZK-h.jpg:large)
![[image loading]](https://pbs.twimg.com/media/Bs1SBQBIUAAmSap.jpg:large)
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