gazza 104 Report post Posted January 11 9 hours ago, ohjoshua said: Obviously your back is not super rounded, I would be more concerned about the bouncing between reps. Strong though. Touch and go trying for some speed, bounce a little excessive. Like I said I'm no expert, but it almost looks like 2 movements. Hinging at the hips, hips going back slightly almost like an RDL going down. Looked like you were rounding your back slightly and losing tension at the bottom of the reps. Your glutes drop then you squeeze your shoulders back and glutes up. I've been told to build tension and brace at the start of the rep. I find touch and go reps keep me tight the entire rep. You could try doing a complete reset/pause at the bottom of each rep? Squat University and Dr John Rusin have some good info and clips on their pages. 1 ohjoshua reacted to this Share this post Link to post Share on other sites
ohjoshua 28 Report post Posted January 12 12 hours ago, gazza said: Touch and go trying for some speed, bounce a little excessive. Like I said I'm no expert, but it almost looks like 2 movements. Hinging at the hips, hips going back slightly almost like an RDL going down. Looked like you were rounding your back slightly and losing tension at the bottom of the reps. Your glutes drop then you squeeze your shoulders back and glutes up. I've been told to build tension and brace at the start of the rep. I find touch and go reps keep me tight the entire rep. You could try doing a complete reset/pause at the bottom of each rep? Squat University and Dr John Rusin have some good info and clips on their pages. Ok I will give that a try, thanks. Share this post Link to post Share on other sites
ohjoshua 28 Report post Posted January 14 Tuesday OHP 70kg*5*5 Chin ups bw*5 12.5kg*4*5 bw*8 Front squats 120kg*1 100kg*5 80kg*8 Thursday 14/01/2021 Bench press 130kg*3*5 DB supported row 30kg*5*5 Dead lifts 190kg*2*3 1 gazza reacted to this Share this post Link to post Share on other sites
ohjoshua 28 Report post Posted January 16 Sunday 17/01/2021 OHP 72.5kg*5r*4s (last set was 9.5 RPE) Pull ups 15kg*3*3 Paused front squats 90kg*3*3 Video for front squats Note, I am not writing up my warm up sets and some prehab stuff. Working on Technique for front squats today, felt pretty good. 1 gazza reacted to this Share this post Link to post Share on other sites
ohjoshua 28 Report post Posted January 18 Monday 18/01/21 Ext rotor cables + face pulls * 3 sets Bench press 132.5kg*3reps*5sets DB chest supported rows 30kg*5*5 Squats 140kg*3reps*2sets 160kg*3reps*2sets 140kg*3 DB pull overs 40kg*5 50kg*5*3 DB sup curlz 22.5kg*5*4 Note: squats felt pretty great today, I filmed it and I am just hitting parallel. A very long slow pace session today, lots of talking in between sets. Must have been there 1.5 hours. Share this post Link to post Share on other sites
ohjoshua 28 Report post Posted January 22 Friday 22/01/2021 24 sd Share this post Link to post Share on other sites
ohjoshua 28 Report post Posted January 24 Saturday 23/01/2021 30 sd Sunday 24/01/2021 3 sd Share this post Link to post Share on other sites
ohjoshua 28 Report post Posted January 25 Monday 25/01/2021 Flat BB BP 60kg*8 80kg*5 100kg*2 120kg*1 135kg*3reps*5 sets DB chest supported rows 32.5kg*5*5 Paused front squats 100kg*3*3 1 gazza reacted to this Share this post Link to post Share on other sites
ohjoshua 28 Report post Posted January 25 Monday 25/01/2021 10 sd Share this post Link to post Share on other sites
ohjoshua 28 Report post Posted January 27 Tuesday 26/01/2021 14 sd Wednesday 27/01/2021 0 sd OHP 40kg*8 60kg*3 70kg*3 80kg*3*2 70kg*3*2 Pull ups and chin ups bw*5 20kg*3*2 bw*5*4 Dead lifts 70kg*2 120kg*2 140kg*2 160kg*2 180kg*2 200kg*1 200kg*3 RM PB Note: Obviously very happy with my PB on dead lifts, I haven't been training them much properly. Maybe it was because my body weight is creeping up a bit. Also there was no belt on this dead lift, I don't think I have even done a single at 200 without a belt before. Share this post Link to post Share on other sites
gazza 104 Report post Posted January 27 9 hours ago, ohjoshua said: Tuesday 26/01/2021 14 sd Wednesday 27/01/2021 0 sd OHP 40kg*8 60kg*3 70kg*3 80kg*3*2 70kg*3*2 Pull ups and chin ups bw*5 20kg*3*2 bw*5*4 Dead lifts 70kg*2 120kg*2 140kg*2 160kg*2 180kg*2 200kg*1 200kg*3 RM PB Note: Obviously very happy with my PB on dead lifts, I haven't been training them much properly. Maybe it was because my body weight is creeping up a bit. Also there was no belt on this dead lift, I don't think I have even done a single at 200 without a belt before. Awesome deads!! 1 ohjoshua reacted to this Share this post Link to post Share on other sites
ohjoshua 28 Report post Posted January 28 Turn off the sound before you watch Share this post Link to post Share on other sites
ohjoshua 28 Report post Posted January 28 Thursday 28/01/2021 0 sb Squats 135kg*5*5 DB pull overs 40kg*10 45kg*10*2 DB sup curlz (up to shoulders) 17.5kg*10*3 Tri rope ext 60lb*8*3 Lat pull down biceps 60lb*12 70lb*12*2 Note: good arm pump, havent had that in a while. Squats felt ok. Share this post Link to post Share on other sites
ohjoshua 28 Report post Posted January 28 squats from today Share this post Link to post Share on other sites
ohjoshua 28 Report post Posted January 31 Friday 29/01/2021 14 sd Saturday 30/01/2021 19 sd Share this post Link to post Share on other sites
gazza 104 Report post Posted January 31 Are you doing a % based program at the moment? Did you put it together yourself or get it done for you? Wendlers 5-3-1 is a good progressive % based program. I also have Thors Power Program downloaded if you're interested. Share this post Link to post Share on other sites
ohjoshua 28 Report post Posted January 31 Sunday 21/01/2021 Face pulls 8*3 40lb , DB ex rotors 8*3 6kg BB BP 137.5*3r*5s (volume PB previous best 137.5kg*3*3) DB chest supported row 35kg*5*5 Front squats paused 110kg*3*3 (belt on last set) Note: bench felt strong, much easier and stronger than last time I did 137.5kg*3*3. I might go for 140kg*3*3 next session (or 5 sets if I am feeling it). Front squats paused feeling good. 3rd rep on all sets was quite hard lol. Share this post Link to post Share on other sites
ohjoshua 28 Report post Posted January 31 47 minutes ago, gazza said: Are you doing a % based program at the moment? Did you put it together yourself or get it done for you? Wendlers 5-3-1 is a good progressive % based program. I also have Thors Power Program downloaded if you're interested. I am not really doing a program at the moment lol. I lost a bit of hope after I didn't PB on my last program. I am just adding 2.5kg a week for bench 3 sets of 5 and the rest, just make the weights on the day :S. I am doing pull ups, OHP and a lower body one day and then BP, rows and a lower body exercise the other day. Sometimes a 3rd day where I will normally repeat. Share this post Link to post Share on other sites
gazza 104 Report post Posted January 31 3 hours ago, ohjoshua said: I am not really doing a program at the moment lol. I lost a bit of hope after I didn't PB on my last program. I am just adding 2.5kg a week for bench 3 sets of 5 and the rest, just make the weights on the day :S. I am doing pull ups, OHP and a lower body one day and then BP, rows and a lower body exercise the other day. Sometimes a 3rd day where I will normally repeat. Check out Jim Wendlers 5-3-1 mate. I can send you Thors (aka the mountain from game of thrones) power program if you like. Share this post Link to post Share on other sites
ohjoshua 28 Report post Posted January 31 I want to be stronger on all the basic movements including over head and pull ups. does that program include it? Share this post Link to post Share on other sites
gazza 104 Report post Posted January 31 46 minutes ago, ohjoshua said: I want to be stronger on all the basic movements including over head and pull ups. does that program include it? Yes, Wendlers is based on bench, squat, deafs and overhead press Share this post Link to post Share on other sites
ohjoshua 28 Report post Posted January 31 39 minutes ago, gazza said: Yes, Wendlers is based on bench, squat, deafs and overhead press but no rows or pull ups? Share this post Link to post Share on other sites
