No Rest for the Weary

[CRZA]

Thanks. In defence of us men, that woman is married to David Horne, the worldrecord holder in pinch gripping.

 

[dinpappa]

St

 

[CRZA]

takker!

Week 7 day 2 rec
Front squats:
40 x 5
60 x 5
80 x 3
100 x 2
110kg 3x3, beltless. Felt heavy, and it was supposed to be, form wasnt too good, but Im happy I got it. Not sure what to do next week

Bench Press:
40 x 5
60 x 5
70 x 3
80 x 2
90kg x 3 paused
2 x 85kg x 3 paused

Pull ups:
25kg 3 x 5, heavy, will switch grip next week

Full clean:
67.5kg 3x3, good.

 

[toonie]

I don't want to speak for you so correct me if I'm wrong. However, based on your logging of your front squats it appears that it's a lift you're struggling in. I feel like I'm in a similiar boat as I feel I've made almost no progress with my front squats. My form feels (and looks) fine up to 200lb, but anything over that, I have a lot of difficulties keeping my chest up or elbows up.

I have gotten up to 3 sets of 3 at 225, but had to drop back down because form felt so off. For the future, I plan to do try 5 sets of 3 front squats instead of the 3 sets of 3 to see if the increased volume helps. I'll let you know how it goes.

Good luck with your training and keep up the good work.

 

[CRZA]

Last time I was on Texas, I stopped at 105kgs, thats where my form broke down. Today It was 110kg. So a 5kg increase in 7 weeks is not bad, imo. However, Its a recovery day, and I dont want to go super heavy. My bench is having alot more problems than the front squats. I dont think Ive progressed on it since june, allthough I have lost some bw since then. Thanks for the comment, tho. I appriciate it.

Good luck, ill be watching you!

 

[CRZA]

week 7 day 3 int
Squats: Hip flexors hurt and are tight
Warmed up to 137.5kg. Did 5 reps, but im very dissapointed with the technique. The first 2 felt good, the 4th was completely fucked, and the 5th felt horrible. Not happy.

Press:
warmed up to 60kg x 1, felt hard, so I didnt want to push it. As usual my press feels like shit on Saturdays.
Push Presses:
70 x 1 easy
75 x 1, easy
80 x 0 didnt put my head through
80 x 1 easy, ties my PR
Press:
50kg x 8
Push presses felt good, so ill do these on saturdays on "press week", as my presses are very week by the end of the week. Thanks for the tip, toonie

Partial deadlift.
My right biceps was strained a bit from boxing last night, so I only pulled hook today
150 x 1
180 x 1
190 x 1,
Loaded the bar up at 205, put I had no chance

Hips felt like shit, so I dropped the OH squats

Full contact twists:
bar + 22.5kg 3 x 5 heavy

Some power snatch technique work

 

[CRZA]

Training today instead of tomorrw
Week 8 day 1 vol
Squats:
Lower rep range to work technique more
136kg 5 x 3
Some reps sucked major balls, some were good.
110kg x 5, Was aiming for 8, but hips hurt.

Bench Press:
92.5kg x 3,3,3,3,2+ failed the 3rd =(

Close grip bench:
72.5kg x 8,5,5
obviously tired from bench

Felt like doing some chins
10, 10, 8, 8, 8
some haging leg raises
10,10,10,10

 

[CRZA]

Grip / Forearm / wrist

Pinch grip one hand
Right: two 5's + barbell x 1, 3, 3
Left: two 5s + barbell x 1, 3, 3
Suprinsgly hard, but loading them on one side of a barbell, is the only way I can keep progressing.

Right: two 10's x 12
Left: two 10's x 7

Plate curls
Right: two 5's x 10,10,10
Left: two 5's x 7,7,7

Wrist rolling
10kg x 2

Side levering:
4kg x 6,6,6 each hand

Fat bar chins:
9,8,5,5

__
Will deload this week, Will finish the TM week next week, then ill try the add50 bench program =)

 

[dinpappa]

Whats plate curls? Just holding plates on one side and curling them?

St

 

[Gierrod]

Made some nice progress pal good ol grip training :icon_twis

Also see your bench is coming along nicely aswell one day me and u will get to the 100kg for reps!

 

[CRZA]

yep, something like this:
only I pinch together two 5kgs, and curl

Thanks Gierrod, I actually did 100 for 3 in june, when I was 6-7kgs heavier =). Hopefully after doing the "add 50" program, I will get it for reps.

 

[CRZA]

Deload / recovery
De franco agile 8
Some glute ham raise variation I made up: 5,5,7,8
Cleans:
40 x 3
50 x 3
60 x 3
70 3 x 3

Push press
60kg 3x3
Shoulders not feeling good today

Tried messing around with the snatch, but shoulder felt like shit, so I stopped

Chins:
10kg x 5 x 5

Dips: bw x max reps x 3

Hanging leg raises x a bunch

 

[dinpappa]

Skj

 

[CRZA]

Mannen i videoen er en grep spesialist, hvor han trener vet jeg ikke, men gymmet s

 

[toonie]

So if you do add50 for the bench, does that mean you're going to change your programming for the other lifts as well?

What did you have in mind?

 

[CRZA]

Yes, I will do some changes, but the volume / intensity day stays.

I have something like this in my mind;

Day 1; vol
Add 50 bench
Squat: 5x5 sets across / ramp up - alternate each week
Some sort of hamstring / glute assistance
Some back assistance

Day 2:
Press 3x3 / Push press 4x2 - alternate
Cleans 3x3
A leg / posterior chain exercise, maybe light good mornings instead of Front squats
Snatch something x something

Day 3:
add 50
Squat: heavy singles untill form breaks
Partial deadlift: heavy 3/2/1 - alternate each week
Pull ups
Abs

So I am focusing on
- Bench press
- Increasing hamstring strenght
- Work on Mobility, proper form and warm up
- increase deadlift lockout

 

[toonie]

Yes, I will do some changes, but the volume / intensity day stays.

I have something like this in my mind;

Day 1; vol
Add 50 bench
Squat: 5x5 sets across / ramp up - alternate each week
Some sort of hamstring / glute assistance
Some back assistance

Day 2:
Press 3x3 / Push press 4x2 - alternate
Cleans 3x3
A leg / posterior chain exercise, maybe light good mornings instead of Front squats
Snatch something x something

Day 3:
add 50
Squat: heavy singles untill form breaks
Partial deadlift: heavy 3/2/1 - alternate each week
Pull ups
Abs

So I am focusing on
- Bench press
- Increasing hamstring strenght
- Work on Mobility, proper form and warm up
- increase deadlift lockout

Press would be your only bench press assistance?

Could also try RDLs. Those killed my posterior chain the first time I tried them (more so my glutes and hams than my back)

 

[CRZA]

If the school gym got a GHR machine, ill do those, if not, ill do RDLs.
I guess I could add bench assistance at "day 1", not sure which one, tho. Got any ideas?(no dips) Close grip bench press are pretty cool, I do them currently, and they seem to work the triceps good.

 

[toonie]

I found rows to be most beneficial for my bench. Strict Pendlay rows.

Triceps were never an issue for me in the bench.

 

[dinpappa]

Aha, jeg som bomma litt der i forvirringa, tenkte det var deg p