Realtalk Posted April 1, 2015 Report Share Posted April 1, 2015 Do you use a power cage with saftey bars? Or an open squat rack? Quote Link to comment Share on other sites More sharing options...
tyreguy Posted April 1, 2015 Author Report Share Posted April 1, 2015 Power cage with safety bars bro Quote Link to comment Share on other sites More sharing options...
Realtalk Posted April 1, 2015 Report Share Posted April 1, 2015 So you just sit down with the weight that's how you ditch the bar. The safety bars should only be a setting down from the depth you come to. Iv never understood some people whose bar lowers a foot in the squat and the safety bars are set 4 foot lower lol. So I usually just drop forward onto one of my knees the gap between the barbell and the bars is only minimal in when in the hole (not too close though, hitting them will throw you off and can injure your back) so there is no real velocity throwing you into the ground from the bar dropping. It's not a nice feeling but just do it once with light weight and will buld confidence for when you gotta do it for real eith a heavy weight. Quote Link to comment Share on other sites More sharing options...
maccaz Posted April 1, 2015 Report Share Posted April 1, 2015 So you just sit down with the weight that's how you ditch the bar. The safety bars should only be a setting down from the depth you come to. Iv never understood some people whose bar lowers a foot in the squat and the safety bars are set 4 foot lower lol. So I usually just drop forward onto one of my knees the gap between the barbell and the bars is only minimal in when in the hole (not too close though, hitting them will throw you off and can injure your back) so there is no real velocity throwing you into the ground from the bar dropping. It's not a nice feeling but just do it once with light weight and will buld confidence for when you gotta do it for real eith a heavy weight.strong advice, scary to fail first few times, im mostly sweet with it now, more pissed off than anything when it happens what i got my gf to do was practice some fails with just bar (practicing fails sounds stupid but its mental thing) failing with bar is the same as failing with weight, just place bar on safetys and do gumby roll out easier said than done i still hate it and automatically pussy out of heavy squats sometimes when it feels heavy on way down, but trying hard to just follow through and fail if need be, then at least i know its a genuine fail and not wondering if i should have continued Quote Link to comment Share on other sites More sharing options...
tyreguy Posted April 1, 2015 Author Report Share Posted April 1, 2015 So you just sit down with the weight that's how you ditch the bar. The safety bars should only be a setting down from the depth you come to. Iv never understood some people whose bar lowers a foot in the squat and the safety bars are set 4 foot lower lol. So I usually just drop forward onto one of my knees the gap between the barbell and the bars is only minimal in when in the hole (not too close though, hitting them will throw you off and can injure your back) so there is no real velocity throwing you into the ground from the bar dropping. It's not a nice feeling but just do it once with light weight and will buld confidence for when you gotta do it for real eith a heavy weight. Quote Link to comment Share on other sites More sharing options...
tyreguy Posted April 1, 2015 Author Report Share Posted April 1, 2015 Cheers Realtalk..ill take this on board, ill check tonight but pretty sure safety bars set on lowest point..cheers again. Quote Link to comment Share on other sites More sharing options...
tyreguy Posted April 1, 2015 Author Report Share Posted April 1, 2015 strong advice, scary to fail first few times, im mostly sweet with it now, more pissed off than anything when it happenswhat i got my gf to do was practice some fails with just bar (practicing fails sounds stupid but its mental thing) failing with bar is the same as failing with weight, just place bar on safetys and do gumby roll outeasier said than done i still hate it and automatically pussy out of heavy squats sometimes when it feels heavy on way down, but trying hard to just follow through and fail if need be, then at least i know its a genuine fail and not wondering if i should have continued Quote Link to comment Share on other sites More sharing options...
tyreguy Posted April 1, 2015 Author Report Share Posted April 1, 2015 Cheers for that Maccaz! Quote Link to comment Share on other sites More sharing options...
tyreguy Posted April 5, 2015 Author Report Share Posted April 5, 2015 Week 5 day 1Military PressWarm up. 27.5 x5, 37.5 x5, 42.5 x3Then47.5 -5R2M52.5 -5R2M57.5 @AMRAP which was 8Accessory Exercises5x10 @ 40kg. Quote Link to comment Share on other sites More sharing options...
tyreguy Posted April 5, 2015 Author Report Share Posted April 5, 2015 Week 5 day 2Flat Bench pressWarm up. 47.5 x5, 57.5 x5, 67.5 x3.Then72.5 -5R2M85 -5R2M94.5 @AMRAP which was 6 went for 7 and failed.Assistance exercises5x10 @ 60kg.Did Military and bench back to back earlier on this morning. Quote Link to comment Share on other sites More sharing options...
tyreguy Posted April 7, 2015 Author Report Share Posted April 7, 2015 Week 5 Day 3 Backsquat Warmup. 60x5, 75x5, 90x3 Then 97-5 111-5 AMRAP@126 which was 5.. Assistance Exercises 126-2, 126-1, 126-1. 5x10 @ 75kg Backsquat. 2min rest in between, kept good form throughout. Will be doing Big but boring for assistance now, no more gymsave money. Quote Link to comment Share on other sites More sharing options...
Realtalk Posted April 7, 2015 Report Share Posted April 7, 2015 A lot of squats bro! Good work Quote Link to comment Share on other sites More sharing options...
tyreguy Posted April 9, 2015 Author Report Share Posted April 9, 2015 Week 5 Day 4 Deadlift Warmup. 72x5, 90x5, 108x3 Then 117-5 135-5 AMRAP @ 153 which was 4 I probably could of got a couple more, but right hamstring a bit twingy, started on me after warm up, so I foam rolled and static stretched in between 2nd set of warm up onwards. Assistance Exercises 5x10. Deadlift Conventional @ 80kg, mean lower back pump, struggled to put plates back on rack afterwards lol. Quote Link to comment Share on other sites More sharing options...
Realtalk Posted April 9, 2015 Report Share Posted April 9, 2015 Know that lower back feel bro lol Quote Link to comment Share on other sites More sharing options...
tyreguy Posted April 13, 2015 Author Report Share Posted April 13, 2015 Week 6 day 1 Military Press Warm up. Shoulder rolls, stretch etc. 26x5, 33x5, 39x3 Then 46-3 53-3 AMRAP @ 60kg which was 7. Assistance Exercises 60-5, 60-3. 5x10 35kg Military press. Quote Link to comment Share on other sites More sharing options...
tyreguy Posted April 14, 2015 Author Report Share Posted April 14, 2015 Week 6 Day 2 Bench press Warm up, stretch. 44x5, 55x5, 66x3 Then 77-3 89-3 AMRAP@ 100 which was 4 Assisistance Exercises Bench press 110-1 paused, (grinder) So mixed up both CG, and WG...2sets and 3 sets respectively all paused 60x10, 65x10, 65x10, 65x10, 65x10. Peace. Quote Link to comment Share on other sites More sharing options...
tyreguy Posted April 16, 2015 Author Report Share Posted April 16, 2015 Week 6 Day 3 Back Squat Warm up. stretch etc, 59x5, 75x5, 110x3 Then 105-3 120-3 AMRAP @ 135 which was 4 Assistance Exercises. Backsquat with belt 135x1 135x2 failed on second rep 135x4 RPE 9 135x2 failed on 3rd rep 135x3 (2nd & 3rd rep) Bit bent over on way up on 2nd and 3rdbut grinded it out RPE 10 135-1 (unintentional 2second pause) was supposed to bail/fail out of it but I said to myself f*ck it!! get it back up lol Note on fails: Feeling a bit more comfortable in the hole, knowing that I can now let the bar and weight slip off my back, the 1st one caught the back of my belt a little bit sort of yanked me back a bit. Other fails I just lean/skip forward. Gives me confidence moving forward. 5x10 @ 80 Back Squat. Body is good all round no niggles, Deads tomorrow afternoon. Peace Quote Link to comment Share on other sites More sharing options...
tyreguy Posted April 18, 2015 Author Report Share Posted April 18, 2015 Week 6 Day 4 (Afternoon 2:30pm)DeadliftWarmup. 72x5, 90x5, 108x3Then126-3144-3AMRAP @ 165 which was 6Assistance Exersises60x1060x1080x10100x10100x10 Quote Link to comment Share on other sites More sharing options...
tyreguy Posted April 20, 2015 Author Report Share Posted April 20, 2015 Week 7 day 1Military pressWarm up 26x5, 36x5, 40x3Then49-556-3AMRAP @ 63 Which was 7Assistance5x10 40kg Military press.Hanging knee raises 5x12 Quote Link to comment Share on other sites More sharing options...
tyreguy Posted April 22, 2015 Author Report Share Posted April 22, 2015 Week 7 day 2 (evening 5:30pm)Bench pressSlight variation on programme/ but same reallyWarm up12x40, 5x80, 8x60ThenAMRAP @105 which was 5Benchpress I did this way cos I feel like I gone backwards of late..it is slight improvement from last time..maybe because trained in evening and feel stronger..(scratching head)..Anyway ill stop being fgt lolThen. 105x3, 105x2, 105x2 105x3, 105x2, 100x3 90x6, 80x5Big but boring (all good though) 5x10 60kg 2set CG..3set WG. Quote Link to comment Share on other sites More sharing options...
tyreguy Posted April 23, 2015 Author Report Share Posted April 23, 2015 Week 7 Day 3SquatWarm up. 60-5, 75x5, 90x3Then111-5126-3120-3 x 3 only went down on these to safetys (touch below parallel). Tom (Realtalk) Give me pointers which I have taken on board learning to bail, just have to lean forward slightly and weight goes onto safetys easy, 1st time I done this.AMRAP @ 145 which was only 1, no good but early days.Edit..reason for one measley rep is bad form..not activating my hamstrings in comming back up..plenty to work on. So many variables come into play that I guess I just over think shitRan out of time for Assistance, woke up at 5am instead of 4amGonna give it heaps tomorrow for deads!! Now hamstrings gonna get get good old fsshion thrashing lol Quote Link to comment Share on other sites More sharing options...
tyreguy Posted April 24, 2015 Author Report Share Posted April 24, 2015 Week 7 day 3..take 2Back squatWasnt happy with yesterdays half arse effort and poor techniqueWarmup 60x5, 80x5, Then 120x7...5sets PR145x1145x0 fail onto safetys.Went to Anzac Parade..kids saw old tank jeeps etc and helicopter land in middle of the road..buzzing. Quote Link to comment Share on other sites More sharing options...
Realtalk Posted April 25, 2015 Report Share Posted April 25, 2015 Nice work bro! Quote Link to comment Share on other sites More sharing options...
tyreguy Posted April 26, 2015 Author Report Share Posted April 26, 2015 Nice work bro!Cheers Tom!! Quote Link to comment Share on other sites More sharing options...
tyreguy Posted April 27, 2015 Author Report Share Posted April 27, 2015 Week 7 day 4DeadliftWarmup. 75x5, 90x5, 110x3Then135-5155-5AMRAP @ 175 which was 6slight doms in lower back & hamstrings still so put on belt for last set. Lower back still sore flagged accessories. Much back foam rolls and stretching tonight..peace Quote Link to comment Share on other sites More sharing options...
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