back to basics

[Ash]

make sure your wrist dont get bent backwards. i put the bar right on my palms right in line with the forearm. takes all the stress of the wrists

What gets my wrists is the bending towards the outside at the bottom of the movement. The closer my hands are together, the more extreme the angle on the wrists is and the worse it gets.

Using an EZ bar would more or less solve the problem but I don't like the idea of trying to get the bar into position or even worse - getting rid of it at the end of the set when I am stuffed.

[jono]

make sure your wrist dont get bent backwards. i put the bar right on my palms right in line with the forearm. takes all the stress of the wrists

What gets my wrists is the bending towards the outside at the bottom of the movement. The closer my hands are together, the more extreme the angle on the wrists is and the worse it gets.

Using an EZ bar would more or less solve the problem but I don't like the idea of trying to get the bar into position or even worse - getting rid of it at the end of the set when I am stuffed.

ah ok. well i guess using a wider grip is the only solution then.

have you wrist straps/wraps ?

[bleat]

Very impressive shoulder press! I hit shoulders last monday and finally fully recovered from the DOMS yesterday :pfft:

[deegee]

Going well with some good progress recent pics show some good size going on.

[jono]

Very impressive shoulder press! I hit shoulders last monday and finally fully recovered from the DOMS yesterday :pfft:

thanks man,

i never really get doms in my shoulders

[jono]

Going well with some good progress recent pics show some good size going on.

yeah been putting on some good size this year

[jono]

monday

QUADS

squats

60*8

60*6

100*6

120*4

130*4

only 7.5kg off my all time best squat. back held up great 2day. :grin:

legpress

4pps*8

6pps*5

8pps*6

8pps*6

solid progress here too

hacksquats

3pps*6

5pps*7 :grin:

5pps*6

very solid here. slight progress

HAMS

switched up the order of the ex.

1 leg leg curl

30*6

30*6

30*6

seated leg curl

(super slow controlled reps, 5 sec up , 5 sec down)

63*8

63*8

awesome workout there

[Growth]

awesome workout there

You got that right mate, good to see your squats getting back near your PB, well done.

[jono]

awesome workout there

You got that right mate, good to see your squats getting back near your PB, well done.

yeah i hope to be repping out 3 plates soon

[jono]

tues

CHEST

well i knew i was gonna have a hell of a time trying to use the 40's. you know guys, its really not that easy to make progress like that. you can all sit back and say ah ok now go lift heavier than ever b4 like its easy but its not.

regardless today i tried the 40s

incl db press

10*8

15*8

20*6

28*6

40*0 :x

40*0 :x

40*4 :twisted:

40*4 :twisted:

suck on that. what a god damn mission that was.

flat db press

35*6

35*4

35*3

not bad on the flat work. obviously i had nothing left from the incline work. still managed progress on the 1st set

weighted dips

20*6

20*5

20*5

ive finally got my dips sorted.. now its time to pile on the weight. progress once again.

BIS

bb curls

20*8

27.5*6

37.5*4

37.5*4

progress here. solid as.

1 arm machine curl

17.5*6

17.5*6

17.5*6

good progress here

db hammer curls

15*6

15*5

15*4

hammers were a freakin mission too, my bis were blown by the time i got to them.

in the end... good workout

[deegee]

:clap: Well done mate you get there 40! good work after a couple of fails

right , onto the next target.

[Growth]

YEEAAAAAH :nod: We all knew you had in in you, well done mate, like you say its never easy lifting a weight you havent done before, good to see you stuck with it after two fails. :clap:

- Awesome -

[Ash]

I don't know many people who would have pushed through to get the sets in the end. Well done - you taught those 40s who's in charge :clubbed:

[jono]

:clap: Well done mate you get there 40! good work after a couple of fails

right , onto the next target.

thanks man. lol on to the next target. yeah right :grin:

im gonna spend some time getting used to these 40s

[jono]

YEEAAAAAH :nod: We all knew you had in in you, well done mate, like you say its never easy lifting a weight you havent done before, good to see you stuck with it after two fails. :clap:

- Awesome -

yeah 2 fails. i was mega pissed off the 2nd one was closer than the 1st, so i figured i might as well try again.

also on a side note, a fail take more out of you than a real set

[jono]

I don't know many people who would have pushed through to get the sets in the end. Well done - you taught those 40s who's in charge :clubbed:

:grin:

honestly one of the big reason i kept trying was because of the peer pressure from here

[deegee]

Now that you have done them though it wont take long to build up the reps, hardest time is always the first.

[jono]

Now that you have done them though it wont take long to build up the reps, hardest time is always the first.

yeah thats prolly what will happen.

[bleat]

Congrats mate! Most impressive milestone, can't wait until I get there, hopefully not tooo far away ;D

[Ash]

honestly one of the big reason i kept trying was because of the peer pressure from here

It works both ways though - when you make that goal, it gives me incentive to go and hammer some goals of my own.

I'll wait for my rack dead day and see what happens :madman:

[jono]

Congrats mate! Most impressive milestone, can't wait until I get there, hopefully not tooo far away ;D

of course you can get there man. 40kg is nothing special

[jono]

honestly one of the big reason i kept trying was because of the peer pressure from here

It works both ways though - when you make that goal, it gives me incentive to go and hammer some goals of my own.

I'll wait for my rack dead day and see what happens :madman:

rack deads, never again for me

[jono]

calfs

seated raises

20*10

40*10

60*8

80*6

90*4

..... :grin: huge gains

1 leg calf press

1pps*10

2pps*8

3pps*6

more gains.

standing calf raises

70*8

97*6

133*6

142*6

even more gains.. what can i say

[Ash]

rack deads, never again for me

Um...did I miss something? Why don't you like rack deads?

[jono]

rack deads, never again for me

Um...did I miss something? Why don't you like rack deads?

used to do em a lot. now i just do full deads.