Blonde will make you STRONG

[muckthenuts]

Having benched 3 weeks in a row my PT kinda insisted we hit dumbbells for chest today, and I didn't want to disrespect him by suggesting otherwise lol. Great session though, he pushed me hard and i peaked at 4 reps of 30kg each side with no assist. Deffo a PB  

[EvilPie]

Having benched 3 weeks in a row my PT kinda insisted we hit dumbbells for chest today, and I didn't want to disrespect him by suggesting otherwise lol. Great session though, he pushed me hard and i peaked at 4 reps of 30kg each side with no assist. Deffo a PB  

Nice work there mate. Did they feel quite stable or are you still a bit wobbly?

I seem to remember not too long ago you were pressing around 20kg and struggling with those as they were all over the place.

Clearly a huge improvement.

[muckthenuts]

Having benched 3 weeks in a row my PT kinda insisted we hit dumbbells for chest today, and I didn't want to disrespect him by suggesting otherwise lol. Great session though, he pushed me hard and i peaked at 4 reps of 30kg each side with no assist. Deffo a PB  

Nice work there mate. Did they feel quite stable or are you still a bit wobbly?

I seem to remember not too long ago you were pressing around 20kg and struggling with those as they were all over the place.

Clearly a huge improvement.

Yep definitely. This time i felt significantly more stable and in control. Was pretty wiped afterwards but still managed some incline sets at 24 which used to be the weight i was all over the place at. I bet this improvement is down to accessory work which i barely did before and probably also the recent increase in my squat. Would never have thought the 2 movements were so linked if it wasn't for this thread.

[iRaise]

Having benched 3 weeks in a row my PT kinda insisted we hit dumbbells for chest today, and I didn't want to disrespect him by suggesting otherwise lol. Great session though, he pushed me hard and i peaked at 4 reps of 30kg each side with no assist. Deffo a PB  

Great progress!

[iRaise]

Got 8 out on my 57.5kg OHP AMRAP tonight which was really pleasing after Saturday's tough, tired session.

That means I get to go up again next week on OHP to 60kg which makes up for dropping back on bench.

Lack of calories didn't seem to affect me tonight although it's a much easier session than Saturday with far less volume.

Managed to cut another 150 calories out tonight by dropping my rice and just having chicken and veg in a Chinese sauce. Will probably do this every night during the week but then load up on Friday before benching and see how that works out.

All in all a great day

Nice pressing there! Good volume! It is mental how small tweaks over the week can build up to such a huge KCAL saving.

[iRaise]

Good start to the week training wise, and been on a walk both days and should get one in today too.

3x5 Lunge 85kg actually felt the best out of the lot in terms of this 3x5 series I have done. I don't think I will be at the 100kg this time around but it seems a lot more achievable than it did when I was doing 60kg

4x8 Squats 95kg, again 100kg here seems much more achievable than it did when I was back at 80.

That was Monday, with some accessory work. 4x10 DB press at 36 and 3x6e OAR at 50s

Yesterday was one of the best days Ive had in ages. Wanted to go beltless for rack pull as was going to go for 190 3x5. I did one at 190 and felt so good I went straight into 210. Aimed for 3x5 and got 5/4/3 but that was grip instead of technique. Just completely opened on the last rep of each set.

Chins for BW 4x8 too which was really good and then 4x8 on the leg press at 200.

Definitely felt really strong the last few days and most importantly felt the skill was high. Long way left of the week yet! 

[muckthenuts]

Good start to the week training wise, and been on a walk both days and should get one in today too.

3x5 Lunge 85kg actually felt the best out of the lot in terms of this 3x5 series I have done. I don't think I will be at the 100kg this time around but it seems a lot more achievable than it did when I was doing 60kg

4x8 Squats 95kg, again 100kg here seems much more achievable than it did when I was back at 80.

That was Monday, with some accessory work. 4x10 DB press at 36 and 3x6e OAR at 50s

Yesterday was one of the best days Ive had in ages. Wanted to go beltless for rack pull as was going to go for 190 3x5. I did one at 190 and felt so good I went straight into 210. Aimed for 3x5 and got 5/4/3 but that was grip instead of technique. Just completely opened on the last rep of each set.

Chins for BW 4x8 too which was really good and then 4x8 on the leg press at 200.

Definitely felt really strong the last few days and most importantly felt the skill was high. Long way left of the week yet! 

Really incredible stuff lately, awe inspiring.

[EvilPie]

Good start to the week training wise, and been on a walk both days and should get one in today too.

3x5 Lunge 85kg actually felt the best out of the lot in terms of this 3x5 series I have done. I don't think I will be at the 100kg this time around but it seems a lot more achievable than it did when I was doing 60kg

4x8 Squats 95kg, again 100kg here seems much more achievable than it did when I was back at 80.

That was Monday, with some accessory work. 4x10 DB press at 36 and 3x6e OAR at 50s

Yesterday was one of the best days Ive had in ages. Wanted to go beltless for rack pull as was going to go for 190 3x5. I did one at 190 and felt so good I went straight into 210. Aimed for 3x5 and got 5/4/3 but that was grip instead of technique. Just completely opened on the last rep of each set.

Chins for BW 4x8 too which was really good and then 4x8 on the leg press at 200.

Definitely felt really strong the last few days and most importantly felt the skill was high. Long way left of the week yet! 

Great work mate.

What grip do you use for your rack pull? Reverse I assume? Can't understand why you don't use straps if you're failing because of grip? I know you need to train grip but if you can do one set strapless I can't see an issue doing the other two with straps as you've already put in the work.

Looks like it's time to add a bit of weight to your chins as well especially as you're so light now. a 10kg dumbbell between your feet is easy enough to hang on to and can also be dropped towards the end if you're struggling.

[iRaise]

Good start to the week training wise, and been on a walk both days and should get one in today too.

3x5 Lunge 85kg actually felt the best out of the lot in terms of this 3x5 series I have done. I don't think I will be at the 100kg this time around but it seems a lot more achievable than it did when I was doing 60kg

4x8 Squats 95kg, again 100kg here seems much more achievable than it did when I was back at 80.

That was Monday, with some accessory work. 4x10 DB press at 36 and 3x6e OAR at 50s

Yesterday was one of the best days Ive had in ages. Wanted to go beltless for rack pull as was going to go for 190 3x5. I did one at 190 and felt so good I went straight into 210. Aimed for 3x5 and got 5/4/3 but that was grip instead of technique. Just completely opened on the last rep of each set.

Chins for BW 4x8 too which was really good and then 4x8 on the leg press at 200.

Definitely felt really strong the last few days and most importantly felt the skill was high. Long way left of the week yet! 

Great work mate.

What grip do you use for your rack pull? Reverse I assume? Can't understand why you don't use straps if you're failing because of grip? I know you need to train grip but if you can do one set strapless I can't see an issue doing the other two with straps as you've already put in the work.

Looks like it's time to add a bit of weight to your chins as well especially as you're so light now. a 10kg dumbbell between your feet is easy enough to hang on to and can also be dropped towards the end if you're struggling.

I use straps, the last rep of each set is basically straps, grip completely goes. It doesn't help the bars now are becoming quite worn so the nurling isn't anywhere near as good.

I alternate, so next week its 3x5 chins with 20kg.

I am now going to add a pull up set, neutral grip set then two chin sets. Once I get 4x8 BW pull ups, will start adding the weight in for sure. Can't wait for that!

[iRaise]

Good start to the week training wise, and been on a walk both days and should get one in today too.

3x5 Lunge 85kg actually felt the best out of the lot in terms of this 3x5 series I have done. I don't think I will be at the 100kg this time around but it seems a lot more achievable than it did when I was doing 60kg

4x8 Squats 95kg, again 100kg here seems much more achievable than it did when I was back at 80.

That was Monday, with some accessory work. 4x10 DB press at 36 and 3x6e OAR at 50s

Yesterday was one of the best days Ive had in ages. Wanted to go beltless for rack pull as was going to go for 190 3x5. I did one at 190 and felt so good I went straight into 210. Aimed for 3x5 and got 5/4/3 but that was grip instead of technique. Just completely opened on the last rep of each set.

Chins for BW 4x8 too which was really good and then 4x8 on the leg press at 200.

Definitely felt really strong the last few days and most importantly felt the skill was high. Long way left of the week yet! 

Really incredible stuff lately, awe inspiring.

Definitely quite focused lately, but my numbers are dwarfed by many still!

[the sicilian]

LoL.... Thanks... Might have to work on my dead lifts to catch up with you though..think i managed a dirty 1 rep at 150 kg once.. usually only do 100-110.. my lower back is my only real weakness

I doubt your lower back's particularly weak if you're squatting 140kg+

Probably more to do with technique and not getting on to your hams and glutes quite as you should be.

If it was a 'dirty rep' I'd imagine it's more that your lower back and quads are doing most of the lift then your upper back is having to finish off on its own.

Video yourself if you can and post it here for us to have a look. Maybe even join us for a deadlift session. I keep mentioning it to Harvey but he's swerving..... Think he's getting scared

yup my dead lift technique isn't great as its a relatively new exercise for me.. when I say my lower back its more a point in the lower back.. cant do the kettle bell swings through the legs.. not sure what it is ... PT keeps telling me to stick me bum out more on DL as I seem to go into a natural squat and go down too low

[iRaise]

LoL.... Thanks... Might have to work on my dead lifts to catch up with you though..think i managed a dirty 1 rep at 150 kg once.. usually only do 100-110.. my lower back is my only real weakness

I doubt your lower back's particularly weak if you're squatting 140kg+

Probably more to do with technique and not getting on to your hams and glutes quite as you should be.

If it was a 'dirty rep' I'd imagine it's more that your lower back and quads are doing most of the lift then your upper back is having to finish off on its own.

Video yourself if you can and post it here for us to have a look. Maybe even join us for a deadlift session. I keep mentioning it to Harvey but he's swerving..... Think he's getting scared

yup my dead lift technique isn't great as its a relatively new exercise for me.. when I say my lower back its more a point in the lower back.. cant do the kettle bell swings through the legs.. not sure what it is ... PT keeps telling me to stick me bum out more on DL as I seem to go into a natural squat and go down too low

Some people struggle with DLs just like squats etc.

Its not as is if you have to do them. Sounds like you are doing just fine without them

[iRaise]

Pressing today

3x5 DB OHP 32s v tough, needed a spot on the last rep of the last two sets
4x10/9/8/8 Bench at 75. Volume bench is horrific.
Front squats 3x6 85kg
DB RDL 3x10 48kg, edging to the 50s
Penlay rows 4x8 85kg
Machine Rows and leg exts.

Tomorrow DLs 3x5, somewhere in the 160-170 mark I hope.

[EvilPie]

LoL.... Thanks... Might have to work on my dead lifts to catch up with you though..think i managed a dirty 1 rep at 150 kg once.. usually only do 100-110.. my lower back is my only real weakness

I doubt your lower back's particularly weak if you're squatting 140kg+

Probably more to do with technique and not getting on to your hams and glutes quite as you should be.

If it was a 'dirty rep' I'd imagine it's more that your lower back and quads are doing most of the lift then your upper back is having to finish off on its own.

Video yourself if you can and post it here for us to have a look. Maybe even join us for a deadlift session. I keep mentioning it to Harvey but he's swerving..... Think he's getting scared

yup my dead lift technique isn't great as its a relatively new exercise for me.. when I say my lower back its more a point in the lower back.. cant do the kettle bell swings through the legs.. not sure what it is ... PT keeps telling me to stick me bum out more on DL as I seem to go into a natural squat and go down too low

Sounds like you need to learn the difference between a hip hinge and a squat. If you have 7 minutes spare have a watch of this video:



It's the first video I ever watched of a decent lifter who explains how to do things properly and it's how I learnt to hip hinge.

Alternatively as Harvey says just don't do them. You're coping pretty well so far.

[EvilPie]

Pressing today

3x5 DB OHP 32s v tough, needed a spot on the last rep of the last two sets
4x10/9/8/8 Bench at 75. Volume bench is horrific.
Front squats 3x6 85kg
DB RDL 3x10 48kg, edging to the 50s
Penlay rows 4x8 85kg
Machine Rows and leg exts.

Tomorrow DLs 3x5, somewhere in the 160-170 mark I hope.

I find this so upsetting

It was DL day for me today and I was at 127.5kg for 3 x 5 then an AMRAP

Warm ups up to 120kg felt really good and set one felt okay so I thought the AMRAP had a decent chance of hitting 8. Unfortunately something went wrong on the 5th rep of set two and something went pop in my back so I had to abort.

Not quite sure what happened but I think I just lost focus and tension partly because I was trying a new breathing/bracing cue which put me off a bit.

I think I have the same problem with DL as you mention with bench. I can do singles okay but when I go for any kind of volume I'm terrible. Maybe I need to accept that I just can't do any kind of decent weight for 5 on deadlift and just stick to triples or even doubles/singles.

I was progressing quite well when I was doing singles recently and managed to hit a few decent PRs but now I've gone to 3 x 5 I seem to have gone backwards.

Might have to scrap my 3 x 5 deadlift day and maybe alternate between 3RM and 1RM each week with some very light volume speed work after I've hit my max effort set. This current programme is working really nicely on bench, OHP and squat but there's no point forcing the issue on DL if I'm risking injury.

Thankfully I think this tweak is minor, I got home and did half an hour of stretching and foam rolling and it seems half reasonable. Will find out tomorrow when I get under the bar for squats though.....