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Time to be Unfat.

poos_n_wees

By poos_n_wees
in Workout journals

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SoaringSwine Senior member

SoaringSwine

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I don't know how you can do your front-squats that way (straight arms) - I'll have to try harder. I do them arms-crossed (right hand on left delt etc), helps keep the delts forward for a little tiny shelf to rest the weight on :oops:

True? I don't think it really matters in the end. When I do it the cross-arm way, it makes me unco and I end up leaning forward too much :doh:

I'll give your go a spin on Friday leg day... maybe it'd help me stay more upright! :nod: :)

If you can pull it off, the clean grip is 986298523 times better than the zombie grip. So long as I can keep the bar on myself, I reckon I could front squat 10kg more with the clean grip. Just learning it myself actually. Weekly front squats FTW!

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rose Veteran member

rose

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clean grip is 986298523 times better

Yes...

"The Clean Grip. Front Squats using the Clean Grip will feel uncomfortable at first. Many switch to the Cross-armed Grip for that reason. Don’t be one of them. Front Squat with a Clean grip. Benefits:

Safer. It’s easier to keep your elbows up so the bar doesn’t roll of your shoulders using the Clean Grip.

Carry-over. Power Cleans & Overhead Presses become easier because you’re using bigger weights in a similar position on the Front Squat.

If the Clean Grip hurts your wrists, you have tight wrists and/or triceps. Stretch your wrists & triceps 3-4x/week, flexibility will improve."

8)

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poos_n_wees Veteran member

poos_n_wees

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Sunday 16/8

Log press - 3x40. I'm OK with power cleaning the log up.. but then I keep stuffing up the overhead pressing part :evil: Its doing my head in. Also did lots of triple extensions with just the bar & 5kgs/side.

For the next month or so I'm gonna be focusing on overhead strength :twisted:

Keg throws - 3x7kgs x3. Fun fun fun. Form is off on this one... Instead of throwing the keg straight up and a little behind me, it seems to go waaay back to Africa lol. Something I can work on at home :grin:

Famers walk - 43kgs ea. hand x 50m. Did waayyy better today! Grip stuff I've been doing the past few weeks made a huge difference. Could have gone heavier :nod:

Car pull - Most improved event. Pulled Justin's car 25m in about 28secs, with him, Di and a log inside it :twisted:

Stone lifts - 3 x 80kg stone. Grip was a mutha, but I think I'm getting my technique and confidence up with each session.

No tyre available today, so hopefully we'll do that next session.

Monday 17/8 - Off

Tuesday 18/8

Cardio - 2.4km run (AM), Netball training (PM)

Wednesday 19/8

Seated BB press

warmup 20x10

30x10

35x10,10,10

These felt greaaaaaaat \:D/

Lat pulldowns (lbs)

80x10

95x10,10

100x10

95x10

CG Bench press

warmups 20x10

30x10

40x10,10,10

Seated DB hammer curls

8.5's x12

10's x12,12

8.5's x12

Situps w/5kg medicine ball

3x30

Roman chair - leg raises

3x10

Cardioes - 30mins Xtrainer intervals

I've had some pies today :shifty:

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poos_n_wees Veteran member

poos_n_wees

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Sunday looks waaaaaaaaay fun!

It is, it is! We'll definitely have to get into it in Wellies when I come down :nod:

"Pies"??? Spil how many you eat? Baby pies I take it? :-s

Nah bro.. the normal pies. I had 2 for lunch :grin: Highly, highly anabolic food.

Your lat pulldowns still put me to shame girl!

You lie.. Yours blow mine outta the water! The lat pulldown weights are in lbs, not kgs ;)

Weird though, 'cos 100lbs is a struggle for me at my gym.. yet I can rep out 140lbs at Genetics gym down the road. One of the machines is a liar 0c2c6e3e.gif

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Darwinstef Senior member

Darwinstef

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I yield in the face of overwhelming superior wisdom... or at least, I'll def give the Clean Grip a go :nod:

:ditto: Will give this a go tomorrow morning...I suspect I may lack a bit of flexability but we will see. Never occurred to me to do them any other way than crossed arms :shifty:

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monkeymuscle Junior member

monkeymuscle

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Hey pnw.

I was just browsing the forums and found your log.

I'm no expert, not sure that you want advice, and I don't want to tell you how to do an exercise, but looking at your video above, I think the form on your deadlift is a little off.

To my eye, you straighten your legs almost completely before your back starts to straighten. It makes it look more like two distinct movements, rather than one seamless one. And this is why the bar doesn't travel straight up your shins to your hips, but rather travels up, parallel and a little away from your shins, then inwards to your hips.

Hope that makes sense. If not, maybe compare your vid to this one, which has shit music, but is what I would consider to be good form (actual video starts around 2:30 in).

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poos_n_wees Veteran member

poos_n_wees

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Sunday 16/8

Fucken good shit PNW 8)

Do you get to score after pulling teh car? :shifty:

Chur rose! LOL, after pulling the car I'm too stuffed to pull anyone else :pfft:

I'm no expert, not sure that you want advice, and I don't want to tell you how to do an exercise, but looking at your video above, I think the form on your deadlift is a little off.

To my eye, you straighten your legs almost completely before your back starts to straighten. It makes it look more like two distinct movements, rather than one seamless one. And this is why the bar doesn't travel straight up your shins to your hips, but rather travels up, parallel and a little away from your shins, then inwards to your hips.

Hope that makes sense. If not, maybe compare your vid to this one, which has shit music, but is what I would consider to be good form (actual video starts around 2:30 in).

Hey MM, makes perfect sense :grin:

I totally agree with you! I posted this vid not long after it was taken (about a year ago now) and a few people brought up the same issues about me straight-legging the weight up. It's something I've been working on, maybe I should post up a more recent vid to see if my form has improved :pray:

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poos_n_wees Veteran member

poos_n_wees

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Oh hai! 6ef12e2f.gif

Thanks guys.. Still alive! Just had a full-on past few weeks with netball season finishing and work issues. Most of the focus lately has been on running and swimming.. with a little bit of gym work (weights have been next to pathetic :( ) so not much to report :doh: Soon as I get back into routine, will update :D

Pulled any more hawt cars lately PNW? :grin:

Not yet.. mwink.gif lol

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poos_n_wees Veteran member

poos_n_wees

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:pfft: Suuuuure :roll: A little girl waits... Twiddles thumbs. Etc.
Picks at the peeling wallpaper

smile2.gif

WEDNESDAY 2/9

Training

BB Push press

warmup 20x8

30x8

40x5

45x3,3

40x5

Pullups

BWx5,5,5

Seated DB press

15's x12,12,12

Lat pulldowns - CG (lbs)

120 x10

140 x10,10

DB rear lat raises

4's x15,15,15

Tri pushdowns (lbs)

50x12,12

60x12

Cardio - 20mins walking the dog. Its embarassing when dogs stop to poop at busy traffic intersections :oops:

Push press is finally improving! Fricken hallelujah :shock: First proper training session I've had in a while, so am feeling the DOMs in my lats especially today.

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