2017 log

[Realtalk]

I find it great for relieving stress off of the shoulders and elbows. So why it's good is it turns the squat into a different movement. What you will first notice when using the GC bar is how unstable the bar is. Due to where the weight is positioned (hanging to the side at waist level). The weight rocks back and forth and forces you to stay very tight and controlled. You can see it swinging in my walk out. the instability when using this bar, even with the lower grip, provides a new challenge, improved core strength and a constant reminder of what your body is doing whilst you squat. It forces you to be very controlled and deliberate with your movements, if you’re not it ‘tells’ you straight away. The concentric phase of a squat with a GC bar is always challenging. Due to the instability of the bar you can't push as fast at the bottom, but you have to push tight. Much tighter than you normally would or should with a straight standard bar. This is a great way to remind you to stay tight and push controlled and steady out of the bottom of the hole. However, because of the bars shape and the different path it takes to a straight bar it can change your squat form. not alot. But enough that it becomes a different movement than a straight bar squat. You want to be slightly careful there, I havnt had that problem though, if anything it's taught me to sit back more which isn't a bad thing... You know hitting depth lol. So yeah This bar is awesome for the p chain and enhances squat form. Right now though main reason for using it is to give my arms a good break while still maintaining that squat frequency and volume. 

[Realtalk]

10/5

 

Warm up the movement and muscle groups used (as always)

 

speed bench 

to 125x8x3

 

seated db press

37.5x8, 45x8, 37.5x8

 

side raises 

triceps

flyes

 

home.

 

bench felt mint today, really honing that set up that I got tight and practising dropping bar in controlled manner and sinking it into sternum and popping it up. I need a really good arch to get that bar sinking in and that's what I'm practising. I'm finding if I'm lying too flat and not exposing my sternum then the bar is bouncing once it togged which isn't good when I need to pause. This was my 8th set below.

 

 

 

[Bruce Al]

Why do you bring you head off the bench when the bar comes down toward your chest?

[Wookie]

52 minutes ago, Bruce Al said:

Why do you bring you head off the bench when the bar comes down toward your chest?

 

Sickening gains

[Realtalk]

9 hours ago, Bruce Al said:

Why do you bring you head off the bench when the bar comes down toward your chest?

 

It's an exaggerated way of emphasing pushing yourself away from the bar on the press call.

 

so this shit is all real new, bringing the bar down fast sinking it in and exploding it up is what im aiming to do. Kind of the opposite of what I got taught before world champs but the set up is the same. I got some time off work soon so hope to head over to whakatane and see how I can make adjustments to this way I'm doing now to get most out of it. My arms are almost pain free bringing bar down fast and it takes load off my pec. I can't afford to tear that again... Sends me into a mild depression lol 

[HarryB]

Thanks for that. They have one of those bars at one of the gyms I sometimes train at. I saw the movement of the plates and thought it would force a lot of tightness and form. I'll have a go. 

Edited May 10, 2016 by HarryB

[Wookie]

7 hours ago, HarryB said:

Thanks for that. They have one of those bars at one of the gyms I sometimes train at. I saw the movement of the plates and thought it would force a lot of tightness and form. I'll have a go. 

 

Not a miracle cure obviously, we primarily use it due to less stress on Tom's arms. The Safety squat bar shifts force more onto the quads, some liken it to inbetween a back and front squat. Given tweaks made to Tom's form since Nationals, it makes sense to lean more towards the Cambered bar in alleviating stress on his arm.

[HarryB]

2 hours ago, Wookie said:

 

Not a miracle cure obviously, we primarily use it due to less stress on Tom's arms. The Safety squat bar shifts force more onto the quads, some liken it to inbetween a back and front squat. Given tweaks made to Tom's form since Nationals, it makes sense to lean more towards the Cambered bar in alleviating stress on his arm.

 

Yeah I did notice his grip on the bar and thought that might be easier on his arm. I don't have those issues thank goodness but I'm always looking for ways to hit my quads without having to leg press or hack squat so another free weight variation is great. 

[Wookie]

53 minutes ago, HarryB said:

 

Yeah I did notice his grip on the bar and thought that might be easier on his arm. I don't have those issues thank goodness but I'm always looking for ways to hit my quads without having to leg press or hack squat so another free weight variation is great. 

 

Zercher squats with a cambered bar can work too.

[Realtalk]

11/5

 

deadlift

to 280x5, 265x5, 255x5

 

lat pull down 

3x15 (whole Fkn stack)

 

sumo sldl

160x3x10

 

Hamstring curl

3x15

 

didnt feel the strongest today but still got the prescribed numbers so i won.

rest tommorow then big squat session Friday in wraps.

 

280x5 below, hips shot up early on the 4th but muscled it up. Re gathered for the final rep.

 

 

[nomoneynohoney]

Fuark.. That pause or regathering at the bottom doesn't f*ck you, you find? 

 

 

[Realtalk]

No makes no difference. I guess more lactic acid is building up in my hamstrings and lower back the longer it takes to complete the set... Dunno. But my 4th rep was crap. Sometimes you have to stop catch your breath and think about what you're doing. and the 5th rep was sweet. If had of been gung ho and kept going 5th rep would been worse and possibly missed it. 

 

My my sets are made up of 5 singles it's not a set of 5. It's not a race. It's quality Reps and not failing.

[nomoneynohoney]

Nice bro,  haven't done high reps well over 3 on them in ages but get the idea. 

 

You have a mean pull (no homo)

[Realtalk]

You should. 8s and 5s build that base.

 

you gotta weigh it up. Are you better to go for it after the 4th and maybe fail the 5th or does it make more sense to just wait for 5 or 6 seconds and then get the 5th rep. Makes absolutkey no difference to anything it's 5 seconds. Anyone who thinks that's cheating or not a proper set of 5 is out of their fucking mind.

[Wookie]

On the extreme end, when I trained on the NZ Weightlifting team under their Finnish coach for a few months- you were allowed 15seconds between reps on doubles and triples.

 

As Tom mentioned, the 4th rep started poorly and turned into a stiff leg. Had he not let the hips shoot up he probably would have felt like he had another rep in the tank. 

[HarryB]

In addition I'd argue that practicing bad form leads to more bad from. So always reset and keep shit tight rather than push on with deteriorating form. Injury waiting to happen when you do that imo

[nomoneynohoney]

39 minutes ago, Realtalk said:

You should. 8s and 5s build that base.

 

you gotta weigh it up. Are you better to go for it after the 4th and maybe fail the 5th or does it make more sense to just wait for 5 or 6 seconds and then get the 5th rep. Makes absolutkey no difference to anything it's 5 seconds. Anyone who thinks that's cheating or not a proper set of 5 is out of their fucking mind.

 

Yeah bro def something to think about for once comps over. 

[PETN]

Do the 5th rep sumo

[Realtalk]

Friday 13/5

 

squat

to 275x1, 255x3

 

leg press 

5x sets

 

leg extension 

5x sets

 

so this was Friday the 275 was comfortable but slower than I thought would be. 255x3 was meant to be 255 x5 but I failed on the 4th rep. One of dude spotters lifters side of bar which threw me off on the 3rd. Anyway wouldn't have got 5. These were in wraps. I was dissapointed but I did thrash myself in we'd with deads. First bad session this block 

[Realtalk]

16/5

 

squats

to 220x8 (8.5rpe), 200x8

 

high bar narrow stance 

140x3x10

 

leg press 

6ppsx3x10

 

leg extension

3x15

 

so this was yesterday and without knee wraps which makes no sense really lol. Shoulda been killing 255kg in wraps.

 

squats yday were mint. Well rate and just keen to redeem myself which I did

 

 

[maccaz]

13 minutes ago, Realtalk said:

16/5

 

squats

to 220x8 (8.5rpe), 200x8

 

high bar narrow stance 

140x3x10

 

leg press 

6ppsx3x10

 

leg extension

3x15

 

so this was yesterday and without knee wraps which makes no sense really lol. Shoulda been killing 255kg in wraps.

 

squats yday were mint. Well rate and just keen to redeem myself which I did

 

 

must of just been an off day friday, thats a crazy 8 

[Wookie]

Bad squat sessions 4/5 times seems to be on a Friday or Saturday.

 

I think the physical work week potentially affects as do mental fatigue.

[Wookie]

Weds deadlift session likely was too stressful to ensure solid squats on Friday, hence you mentioned "everything felt heavy".

[Realtalk]

yep I think both those points are right. I remember texting you everything felt heavy which it did. 180 felt like 200 and 220 felt like 245 sorta thing. 

 

Cheers maccas. 262.5 for triple this Friday so see how we go! I expect that one to move well...  Has to!

[Realtalk]

17/5

 

Standing ohp

to 100x2x8 (10rpe)

 

behind neck press (snatch grip)

65x3x8

 

cg bench press (paused)

100x10, 120x2x10

 

machine press

3x15

 

triceps

3x15

 

flyes

3x15

 

arm a little sore but no biggie... Last set cgbp below...