basics

[startinfromscratch]

back and bis both FRIZZLED from yesterday. ideally woulda had a recovery day but i have MASSIVE shift to work tommorow and a family commitment on sunday after work. So just got in today. felt good to do some pulls, havent deaded since i can remember. should be able to sort split out properly by next week 8)

rev band bench (conservative bands, no tension in top half)

60x10

80x10

90x5

100x3

110x3,5 sets

deads

60

110x5

140x5

140x5

160x2

180x1 (havent gone above this beltless before)

ssb goodmornings

bar

60x5

60x5 not feeling these

back extension

bwx10

ssbx10 - brutal!

[steak]

nuttin to but do it brah 8)

[startinfromscratch]

nuttin to but do it brah 8)

yeah mang, consistency will be the name of the game.

also decided to fix being so excessivly hungry by swapping out my potato and 3 eggs meals with tuna and brown rice. still using plenty of milk and WPI. still having lotsa meat as dinner etc...

currently just aiming to get back to my old pbs, then move on from there 8)

[startinfromscratch]

not much volume tonight as spent most of the time coaching a newbie in some basics (new to gym etc).

bench

warmups

90x5

105x5

100x7

db bench

4x 5-10reps

rope pushdowns

5 sets 10-15

still left worked, knew volume was low so made sure each set counted. may train tommorow depending on timing of other things, if not then wed 8)

[startinfromscratch]

today back and bis

BB rows

bar,40,50

60x10

70x10

70x10

80x10

70x10

60x12

c/g pulldowns

5 sets 8-10 reps

seated ezibar curls

3 sets 8-10

seated c/g cable row

3 sets 8-12

cable 1-arm preachers

3 sets 8-10 aside

all done in an hour. left all pumped up, still working on finding the best form for smashing back without smashing forearms. might post a thread about diff opinions on form etc. rest 2mrw then speed bench/lockouts friday 8)

[bar-belle]

not much volume tonight as spent most of the time coaching a newbie in some basics (new to gym etc).

Good on you SFS...teach them right from the start! 8)

[Big john]

not much volume tonight as spent most of the time coaching a newbie in some basics (new to gym etc).

Good on you SFS...teach them right from the start! 8)

Dem teachers gon teach :grin:

awsome bro...always great seeing/hearing about peeps giving back to some of the newer peeps

[Dr Squat]

all done in an hour. left all pumped up, still working on finding the best form for smashing back without smashing forearms. might post a thread about diff opinions on form etc. rest 2mrw then speed bench/lockouts friday 8)

Do you use straps bro? This makes a big difference IMO. I laugh at those who say they want a strong grip. When you are training back, you are training back. Your grip will fail before your lats. Strap up! I have a pretty reasonable grip and I use straps for all my lat work.

[Big john]

all done in an hour. left all pumped up, still working on finding the best form for smashing back without smashing forearms. might post a thread about diff opinions on form etc. rest 2mrw then speed bench/lockouts friday 8)

Do you use straps bro? This makes a big difference IMO. I laugh at those who say they want a strong grip. When you are training back, you are training back. Your grip will fail before your lats. Strap up! I have a pretty reasonable grip and I use straps for all my lat work.

have just started doing the same, still refuse to do them for deadlifts but after doing deads my grip/hands is usually fried and really helps hit that back more on the assisntance work

[Dr Squat]

all done in an hour. left all pumped up, still working on finding the best form for smashing back without smashing forearms. might post a thread about diff opinions on form etc. rest 2mrw then speed bench/lockouts friday 8)

Do you use straps bro? This makes a big difference IMO. I laugh at those who say they want a strong grip. When you are training back, you are training back. Your grip will fail before your lats. Strap up! I have a pretty reasonable grip and I use straps for all my lat work.

have just started doing the same, still refuse to do them for deadlifts but after doing deads my grip/hands is usually fried and really helps hit that back more on the assisntance work

I agree, strap free on deadlifts. Lat movements you have to use straps. :nod:

[steak]

pussys

[Dr Squat]

pussys

Lol. Nah just smarter than the average bear.

[startinfromscratch]

its so funny, as i had been thinking i should bust out the straps to see if they would help. (not for deads tho). ive got some single loops i will make sure i try them next time 8)

comeatmebatwings

[Big john]

pussys

just getting more bang for my buck on the assistance :grin: :grin: :grin: :grin:

its so funny, as i had been thinking i should bust out the straps to see if they would help. (not for deads tho). ive got some single loops i will make sure i try them next time 8)

comeatmebatwings

i got some freebie ones from NZsupps, the double looped ones....real good man, just good to not have your wrists/grip tax out

StartingfromKrocRows

[Dr Squat]

its so funny, as i had been thinking i should bust out the straps to see if they would help. (not for deads tho). ive got some single loops i will make sure i try them next time 8)

comeatmebatwings

Single loops are good money. The tough powerlifting mentality should not apply when it comes to training lats. Straps are a must. This is an example of where powerlifters can learn from bodybuilders. As I said, I use them on pretty much all upper back movements. Again I will say it, you are training your lats and not your grip. Why would you try to train both at the same time? That would be gym dumb.

Keen to hear your views here Steak.

[steak]

I was taking the piss....yeah I use em too. Mostly heavy rack pulls or rows. :nod:

[startinfromscratch]

DE bench 50%

bar

40

60

add 3 chains aside

3 sets 3, too slow so took 1 chain aside off

6 sets 3

rack lockouts

5 sets 3-5

elbow really started flaring up so

prowler 4 sets of 5 lengths, alternating higher and lower handles.

will do some elbow rehab tonight 8)

[Big john]

prowler 4 sets of 5 lengths, alternating higher and lower handles.

hows that prowler action compare to sleds bro?

[bar-belle]

prowler 4 sets of 5 lengths, alternating higher and lower handles.

Prowler 8) I'm jelly :grin:Would love to get one for CBC

[startinfromscratch]

Prowler 8) I'm jelly :grin:Would love to get one for CBC

hows that prowler action compare to sleds bro?

just done as gpp work, so light as but is good low impact way to get alot of work done in a short time. also rekon it would be a primo warmup for the legs.

[startinfromscratch]

warmups

leg swings, 20k prowler 5 lengths, stretching

GCB box squats - parralelish

40

60

80

90x5

100x5

100x5 all paused

100x5 "

100x5 "

front squats atg

bar

40

60x5 all paused

60x5 "

60x5 "

60x5 "

leg press - close stance

4 sets 20 reps, a few rests during each

warmdown for legs

5 lengths prowler, for recovery 8)

few movements i havent done for a while, havent used a leg press for years (literally). first time using the giant camber bar, fuark what a beast! really shows up core weakness as the weight shifts around. the hardest part is getting the bar positioned right - was sitting pretty high as i was paranoid about it sliding off, as i could feel it shift a little when descending. great being able to squat without torqueing shoulders tho. will fang these regularly.

[Dr Squat]

first time using the giant camber bar, fuark what a beast! really shows up core weakness as the weight shifts around. the hardest part is getting the bar positioned right - was sitting pretty high as i was paranoid about it sliding off, as i could feel it shift a little when descending. great being able to squat without torqueing shoulders tho. will fang these regularly.

Great bar and movement IMO. The bar seems to sit better after a few weeks of discomfort. Ideal position is the same as power squat. You will find those muscles developing after a few weeks of struggling with the movement.

[bar-belle]

first time using the giant camber bar, fuark what a beast! really shows up core weakness as the weight shifts around. the hardest part is getting the bar positioned right - was sitting pretty high as i was paranoid about it sliding off, as i could feel it shift a little when descending. great being able to squat without torqueing shoulders tho. will fang these regularly.

Great bar and movement IMO. The bar seems to sit better after a few weeks of discomfort. Ideal position is the same as power squat. You will find those muscles developing after a few weeks of struggling with the movement.

Nice!! We are awaiting delivery of one for CBC.... 8)

[Dr Squat]

first time using the giant camber bar, fuark what a beast! really shows up core weakness as the weight shifts around. the hardest part is getting the bar positioned right - was sitting pretty high as i was paranoid about it sliding off, as i could feel it shift a little when descending. great being able to squat without torqueing shoulders tho. will fang these regularly.

Great bar and movement IMO. The bar seems to sit better after a few weeks of discomfort. Ideal position is the same as power squat. You will find those muscles developing after a few weeks of struggling with the movement.

Nice!! We are awaiting delivery of one for CBC.... 8)

The other trick is adding chains. Leave a couple of loops touching the ground. This helps with stability.

[startinfromscratch]

^real talk.

bit of a change today, trying new things etc etc

incline db press - 8 worksets of 7-12 reps

incline flyes - 2 sets, just stretching

bar pushdowns - 5 sets 8-10 reps

palms up single arm pushdowns - 4 sets aside 8-12rep

used light weights today and just worked the muscle not the weight. tris and chest both feel fried as. will be insterating to see how i feel tommorow. also legs are fucked from yesterday.

also been laying off the excessive carbs a bit

also tidied up DB rack in an attempt to be a good c*nt. was pointless as lazy phaggotts had messed it up before id even left. i even had them in order lol. :evil: