back to basics

[jono]

deads

150 x 2

damn - was not getting much out of deads.. maybe due to my squatting a couple days before hand

let me know how terrible my deads are :grin:

Hey Jono,

Not much wrong with your deads just your hips coming up a bit fast which will engage the back more. Try and load the bar at the bottom (take some of the weight maybe 30-50kgs) before you start to pull, when you push back feel the Hamstrings tighten then pull, drive through the heels pull the bar in close to your body.

Good vid mate

I will try and record my efforts this week 8)

Can always count on OB to give solid advice Thanks mate!

[rose]

Try and load the bar at the bottom (take some of the weight maybe 30-50kgs) before you start to pull, when you push back feel the Hamstrings tighten then pull, drive through the heels pull the bar in close to your body.

Can always count on OB to give solid advice Thanks mate!

+1

Glad I read it before next doing deads - good to check/reinforce mental cues.

Wow. Your journal is an epic 137 pages :shock: :salute:

[startinfromscratch]

nearly at 3pps now mate. NW!!!

[jono]

Try and load the bar at the bottom (take some of the weight maybe 30-50kgs) before you start to pull, when you push back feel the Hamstrings tighten then pull, drive through the heels pull the bar in close to your body.

Can always count on OB to give solid advice Thanks mate!

+1

Glad I read it before next doing deads - good to check/reinforce mental cues.

Wow. Your journal is an epic 137 pages :shock: :salute:

137pages.. is that a good thing or a bad thing ? :grin:

[jono]

nearly at 3pps now mate. NW!!!

thanks boss

[rose]

137pages.. is that a good thing or a bad thing ? :grin:

It's awesome! 8) I have tried to read it all sir :shock: I did most of it, when I was trying to find the reason you stopped training for a bit.

I've yet to get mine to Luigi's failure point of ummm, 27-33 pages. I know he's waiting :shifty:

KUTGW or in other words :nod: :nod: :nod:

[jono]

137pages.. is that a good thing or a bad thing ? :grin:

It's awesome! 8) I have tried to read it all sir :shock: I did most of it, when I was trying to find the reason you stopped training for a bit.

I've yet to get mine to Luigi's failure point of ummm, 27-33 pages. I know he's waiting :shifty:

KUTGW or in other words :nod: :nod: :nod:

8) I hope it can provide some info

Footnotes on why stopped: Hospitalised, got married, career etc

Since i started training again i found it to be pretty enjoyable again which is good. Also now the wife prepares large plates of red meat, chicken and veges for my consumption - which always helps too 8)

Hopefully there will be another 137 pages :nod: :nod:

[Optimass]

LEG TRAIN

Sq

130 x 4

130 x 4

130 x 4

front Sq

35 sets - range from 60-80kg reps 8-10

Hams

10 sets sldl 60kg

calve

8 sets calf press on LP - 6pps - 15-20reps

:shock: ... this post made my nose bleed

:clap: Awesome Jono

[jono]

LEG TRAIN

Sq

130 x 4

130 x 4

130 x 4

front Sq

35 sets - range from 60-80kg reps 8-10

Hams

10 sets sldl 60kg

calve

8 sets calf press on LP - 6pps - 15-20reps

:shock: ... this post made my nose bleed

:clap: Awesome Jono

:twisted:

[jono]

Putting the body through a bit more abuse than normal recently.

40mins cardio before work & in weekend

20mins cardio after training

watching the diet carefully - bw sitting at 89kg

squats 130 x 4 x 6 sets

fronts 90 x 6 x 6 sets 8)

close stance legpress 7pps x 10 x 6 sets

[jono]

incl db press 34 x 4 x 5 sets

flat db press 30 x 4 x 2 sets

flat db press 30 x 3 x 2 sets

dips 8 x 6 sets

pushdowns stack x 8 x 4 sets

1 arm ext 10 x 6 x 4 sets

[rose]

Mean fronts sir 8)

[jono]

Mean fronts sir 8)

much love for fronts 8)

[Big john]

Lightweight baby! :clap:

[jono]

Lightweight baby! :clap:

:grin:

[Big john]

Lightweight baby! :clap:

:grin:

i found a clip on youtube that had a lightweight/yea Buddieeee compilation....never had such a sore gut from laughing, Big Ronnie crack a crunt :pfft: :pfft: ""Everybody wants to be a bodybuilder, but no one aint want to lift no heavy ass weight!"

[startinfromscratch]

ahhh RC ftw!

[jono]

ahhh RC ftw!

:grin:

[jono]

WG thick bar chins 4, 3, 3, 3, 3, 3 :nod:

WG Pulldown 72 x 8 x 4

UH CG Pulldown 72 x 6 x 4

DB row 38 x 6 x 3

BB curl 26 x 8 x 4

DB hammers 14 x 10 x 4

forearms blown to hell after this, along with back+bis (since i dropped using straps in back)

[Big john]

1st thing i noticed when i dropped the strapps......the forearms get the shit kicked outta them, they'll love you for it thou 8)

[steak]

good onya for ditching the straps Jono 8)

[Growth]

I always hear people bashing straps...

...but personally, if i wanna work out traps and go balls to the wall, ill use straps, and if i wanna work out forearms ill do forearm curls / grips / farmer walks. I've tried both with and without and i personally see better results with them...guess each to their own?

Oh yeah, nice workout too :grin: loving the WG chins :grin:

[jono]

I always hear people bashing straps...

...but personally, if i wanna work out traps and go balls to the wall, ill use straps, and if i wanna work out forearms ill do forearm curls / grips / farmer walks. I've tried both with and without and i personally see better results with them...guess each to their own?

Oh yeah, nice workout too :grin: loving the WG chins :grin:

WG chins 8)

should pain/discomfort when hanging at bottom of chin.

Im not bouncing, slow controlled descent -

Have been doing dislocations with no results

[Growth]

where abouts is the pain coming from specifically?

[startinfromscratch]

WG chins 8)

should pain/discomfort when hanging at bottom of chin.

Im not bouncing, slow controlled descent -

Have been doing dislocations with no results

i get this too, but only at the very bottom. just a twinge in the meat of the delt. if i leave a slight bend in elbow it usually is sweet.