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hhhh1

By hhhh1
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Dinahlady Senior member

Dinahlady

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Holy f*ck :shock:

Did not think you would actually do this.

Squat form is not bad at all.

I would say to improve:

- stance slightly wider will help you get down a bit more

- toes pointing outwards a tiny bit at first just to help you get down

- once youve done this focus on keeping knees apart when you come up, and on the way down aswell I guess

- practice (you look a lil bit awkward doing it just need to be confident in the movements)

Do you feel it in glutes/hammies? Doesn't looklike they are that involved?

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Hey bro. Thread hijack. When I was in WA in 2010/11 I decided I'd give working in the mines a go. I had no relevant experience at all but I had mates who worked in the mines and that made a shi

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hhhh1 Senior member

hhhh1

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Holy f*ck :shock:

Did not think you would actually do this.

Squat form is not bad at all.

I would say to improve:

- stance slightly wider will help you get down a bit more

- toes pointing outwards a tiny bit at first just to help you get down

- once youve done this focus on keeping knees apart when you come up, and on the way down aswell I guess

- practice (you look a lil bit awkward doing it just need to be confident in the movements)

Do you feel it in glutes/hammies? Doesn't looklike they are that involved?

thanks for the advice. think my bad form was a bit exaggerated by the fact i was pretty fucked by the time the vid was taken, but i would still say even when im not fucked my form isnt heaps better.

and yeah sometimes i feel it in my glutes afterwards, like it hurts to sit down on a hard seat the next day, sometimes not.

never feel it in my hammies though, (do i even have any?) dont train them specifically (probably get worked the most from normal deadlifts lol) since i dont really care about them. maybe i should?

Also i train ABCDABCDABCD...etc. No rest days. B and D are days with squats and deads respectively.

is this too much?

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hhhh1 Senior member

hhhh1

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back today:

banned from using chalk. just using rectangles of cloth instead. easier on the hands but harder to grip (unless bar is smooth as fuk, then its easier). didnt even bleed today so hopefully hands will be fully healed by next time.

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tomleegolf Senior member

tomleegolf

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Good lifts man! Your squats have gotten heaps stronger since that NZBB strongest bber challenge! Stronger than me now Id say (I'm natty though, lol just joking), better step up my game.

Squats, along with what Dinah said, try get an arch in your back keep it tight. You seem to be letting your back round over which isn't very good for your back or your knees. Your knees seem to be drifting forwards quite a lot too and I could see you pushing onto your toes in the last half of the set, weight should be on your heels at all times. You mentioned you have flexibility issues in another thread, most probably in your calves and ankles. You should resolve those ASAP if you want to remain injury free. Otherwise looking good, as I said before, you are one strong mofo. Chest looks fuarkin swole in that deadlift vid brah (slight homo)

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hhhh1 Senior member

hhhh1

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chest/tris

2 sets for warmup/stretching purposes on pec fly

(might start doing this again, havent for ages)

bench

100kgx10

110kgx7

120kgx4

130kgx2

120kgx4

110kgx5

db bench

50kgx6 (video, will upload later)

50kgx6

50kgx5

50kgx5

50kgx4

(holding onto them when i drop them to slow their descent since i dont want to get kicked out -fuuuuuuuuck hit ground too hard (still holding them), jars too much = dat shin-splint feeling in forearms)

incline bench

80kgx8

90kgx5

90kgx6

100kgx3

100kgx3

90kgx5

dips/pec fly (alternating sets)

no idea how many sets maybe 7 of each.

did bodyweight+ 10kg (?) chain all sets of dips. started 10 reps. ended up on 7 on last couple sets.

pec fly maxed out machine for 10 reps at start doing max ROM and then dropped it one weight each time for first few sets then kept weight the same. going for 8-12 rep range for these today.

ended with one set of cable press-downs. started light high reps, went up 10kg every so often with no rest but decreasing number of reps as i increased weight, then went back to medium weigh for as many reps as i could at end. probably did 100 reps total.

also did these (light weight) in between sets of dumbbell bench for my elbow which seems pretty good now.

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hhhh1 Senior member

hhhh1

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How much do I have to pay for uncensored pics?

about $350

did chest/tris again (short version)

shouldnt have done this as was already fuked as from morning, noticably weaker etc. from now on only gonna train 1x/day.

bench

100kgx10

110kgx6

120kgx3

db bench

50kgx5

50kgx5

50kgx4

50kgx4

50kgx3

pec fly/dips bw+10(?)kg chain

5 sets each. got weaker way faster than in morning but still started off ok. 8 reps for dips and for full stack pec fly on first sets.

tricep cable pushdowns. did 3 sets. (no idea what weights were and its pretty irrelevant anyway unless pulley configuration is the same)

stack 15 reps

stack-1 weight 15 reps

stack-2 weights 15 reps

done

heres the vid from morning session

also aletta again (youtube vid, not porn):

when will it be my turn aletta?

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hhhh1 Senior member

hhhh1

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legs

3 sets leg extensions

squats

120x11

130x10

140x10

150x8

150x8

150x8

150x8

(maybe did 150x8 again, cant remember)

couple more sets leg extensions.

was going slow for the squats focusing on improving my form. legs pretty fucked at the end, and had mad back pump in lower back.

feel good now. no sore elbow, no sore knee, no sore back. happy with this

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hhhh1 Senior member

hhhh1

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shoulders/bis/calves

shoulders

OHP

many sets from 60kg to 80kg. probably 12 or more. can only get 3 reps of 80, 7 of 70 but i go all the way down to my chest.

lying-down bb rows (like reverse benching)

few sets of 80, 90, 100

bis shoulders and calves. did set preacher curls then set OHP with 45kg fixed-weight bar OR plate front raises with 20kg/15kg (alternating every 2nd set) then standing calf raises.

preacher curls

57kgx7

57kgx7

57kgx7

57kgx6

52x8

52x?? (cant remember)

52x?? (cant remember)

47x10

45x10

47x8

45x8

45x7

took over 2.5hours lol.

going to do back tomorrow go for 5x220kg deadlift, try get it on vid. will either cut off one of my fingers on vid and post it here if i do not get the 220x5, or leave nzbb forever (srs)

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tomleegolf Senior member

tomleegolf

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going to do back tomorrow go for 5x220kg deadlift, try get it on vid. will either cut off one of my fingers on vid and post it here if i do not get the 220x5, or leave nzbb forever (srs)

Not worthy of my respect, if you had any honour you would perform seppuku like a true samurai

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hhhh1 Senior member

hhhh1

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back

pullups

10

8

8

7

deadlifts

all i cared about was the 220x5 so took it pretty easy on sets leading upto this, plus kind of felt like shit. weak grip/sore forearms.

140x10

180x5

200x5

220x5

220x4

200x5

machine shit (rows/latpulldown) few sets, probly 6 of each

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