basics

[Big john]

reverse band deads, greens choked on pins, fully dealoaded at knees

IMO id choke them at the top of the rack bro and hard, get used to the extra weight in the top end of the movement and overload the lockout. i dont really think there is much point of the bands deloading at the knees. thats something like rack pulls would come in

my 2c

[startinfromscratch]

reverse band deads, greens choked on pins, fully dealoaded at knees

IMO id choke them at the top of the rack bro and hard, get used to the extra weight in the top end of the movement and overload the lockout. i dont really think there is much point of the bands deloading at the knees. thats something like rack pulls would come in

my 2c

really?? i thought you were supposed to have straight weight at lockout???

[startinfromscratch]

DE bench

warmups

then 9 sets of 3, 3 grips, 60k+ chains. really light and fast 8)

OHP

bar

40x5

60x5

70x3, 5 sets

side db raises

5 sets

rear db raises

3 sets

shoulders need work.... 8)

[tinytraps]

reverse band deads, greens choked on pins, fully dealoaded at knees

IMO id choke them at the top of the rack bro and hard, get used to the extra weight in the top end of the movement and overload the lockout. i dont really think there is much point of the bands deloading at the knees. thats something like rack pulls would come in

my 2c

really?? i thought you were supposed to have straight weight at lockout???

If your choking them right up, your not really feeling the extra weight at the top because the bands are taking the tension stil.....

[Big john]

IMO id choke them at the top of the rack bro and hard, get used to the extra weight in the top end of the movement and overload the lockout. i dont really think there is much point of the bands deloading at the knees. thats something like rack pulls would come in

my 2c

really?? i thought you were supposed to have straight weight at lockout???

If your choking them right up, your not really feeling the extra weight at the top because the bands are taking the tension stil.....

330 RB dead 312.5 deadlift, jus saying

id say theres maybe at best 15-20kg of the weight being soaked up by the bands at the top(if your doing it with greens maybe more, So what?. get used to being explosive throughout the whole movement

[startinfromscratch]

really?? i thought you were supposed to have straight weight at lockout???

If your choking them right up, your not really feeling the extra weight at the top because the bands are taking the tension stil.....

i think both have different applications, no right or wrong 2bh 8)

330 RB dead 312.5 deadlift, jus saying

id say theres maybe at best 15-20kg of the weight being soaked up by the bands at the top(if your doing it with greens maybe more, So what?. get used to being explosive throughout the whole movement

[startinfromscratch]

lol ^^quote fail by me

warmups

rotators, rear delt flies

bench

bar

40x10

60x5

80x2

90x1

100x1

110x1 - hit safetys, rough

115x1 - vid

120x1 - vid

ohp

50k, 5 sets 10

db C+P

23k, 5 sets 5 each arm

rear db flys

3 sets 10

inb4 do you even lift

[Big john]

nice benching bro!

ps

How much carry over with the shirt? :grin:

[drizzt]

Pauses look good bro, nice work!

Suggestion to add a little to the movement, is to pause just before you hit the bottom of the squat - so you're not sitting on your calves. This way, your core is forced to stabilise in the bottom position, as opposed to when you sit on the calves as you can relax and lose a bit of tightness, and the pause itself doesn't mean as much. If you pause with nothing to support you, your core is really forced to fight to keep you in the pause, which is where the work pays off.

We find now that we're pausing just off the calves, we have to control ourselves better on the explosion out of the hole, which carries over to better control in the full squat.

Just my 2c mate, nice work either way.

[startinfromscratch]

Pauses look good bro, nice work!

Suggestion to add a little to the movement, is to pause just before you hit the bottom of the squat - so you're not sitting on your calves. This way, your core is forced to stabilise in the bottom position, as opposed to when you sit on the calves as you can relax and lose a bit of tightness, and the pause itself doesn't mean as much. If you pause with nothing to support you, your core is really forced to fight to keep you in the pause, which is where the work pays off.

We find now that we're pausing just off the calves, we have to control ourselves better on the explosion out of the hole, which carries over to better control in the full squat.

Just my 2c mate, nice work either way.

that makes total sense, bro, and sounds more brutal :nod:

[startinfromscratch]

nice benching bro!

ps

How much carry over with the shirt? :grin:

2ply capo shirt braj :pfft:

[startinfromscratch]

tonights protein pancakes:

[bar-belle]

tonights protein pancakes:

Those pancakes look so good H the only problem is I would want to eat them maple syrup, cream and icecream =P~ :shifty: and that won't fit my macros

[startinfromscratch]

hmmm havent trained much, and my diet has been a cross between twl's fasting and hhh1's V-diet lol.

trained on tuesday early morning with only a shake in me, think i did pin presses about 3 inches off chest 110x3x5sets, then hammer grip db presses, ezibar skulls and pushdowns. tris were fried for days. trained tonight if you can even call it that, some token bench and pushdowns etc.

basically between working out my notice at work, and packing up our house into boxes so we can move across a mountain range lol. so my next train will be at esbb, probly thursday hopefully.

have diet plans and training plans lined up for myself once in chch, exiting times 8) 8)

[bar-belle]

so my next train will be at esbb, probly thursday hopefully.

have diet plans and training plans lined up for myself once in chch, exiting times 8) 8)

Will be great to be in the ESB environment with like minded individuals 8)

Aware us of your new training regime or is that secret squirrel for now

[AgentOrange]

post something you phaggot

[startinfromscratch]

post something you phaggot

todays eats from 8am to 7.30: 2 eggs and bacon on a sandwich........

havent been to a gym or had decent eats for ages. went into esb today, did some light ssb squats, light bench and light db rows. stopped there as was lightheaded and verging on puking.

start working next tuesday, so a return to structured eating and training.

plan is a 4 day a week setup, just the typical:

chest tris

back bis

shoulders/core

pos chain

am actually gonna do some regular conditioning work. will ease into 1 day a week and work up as i (hopefully) increase my gpp. likely add it to pos chain day to start.

all my gym stuff is still on the west coast due to a car blowing its radiator, but 2bh the only peice of equipment ive really missed is my pvc violator.

gonna leave it at esb once i get it back, gym seems full of GC's so happy to share the pain lol. once shit is all up and running again, will be back to posting regularly.

[AgentOrange]

thanx

[steak]

stay safe

[Big john]

stay safe

In on safe thread

[startinfromscratch]

well things didnt go to plan, as i didnt plan to get pleurisy. pretty debilitating shit to get, lung function just goes out the window and i spent 3 nights having to sleep upright in a chair to releive the chest pain.

am mostly right now, lungs still not flash but can sleep normally and use my cpap again, also managed to get in to esb finally for my first little sesh probly in 3-4 weeks. everything felt tight,slow and ugly but just glad to be back into things 2bh.

diet was shit while sick (of course) but back to cleaner eating and have at least been keeping more properly hydrated.

warmups, violating etc

bench up to 3 sets of 5

SSb box squats up to 4 sets 5, low weight but hammys were cramped lol

back ext, 6 sets, 4 sets with a plate

db rows light, 4 sets 10

nothing amazing, if time allows might get in tommorow for another loosener sesh..

8)

[startinfromscratch]

warmups

bench

up to 100x3x3

low incline db press

4 sets 8-10

flat ezibar skulls

4 sets 10

rope pushdowns

4 sets 10-15

eats today

m1 400ml calcitrim milk+WPI, 2 oat bars

m2 small potato, 3 whole eggs

m3 100ml blue milk/water, doubleshot WPI

m4 small potato, 3 whole eggs

m5 pretrain, WPI + preworkout stim

post train small amount choc

m6 dinner beef tacos (heaps of beef)

later - pudding lol

weak as fuark, but glad to be back into the swing and enjoying it. rest tommorow, then some back and bis thursday. 8)

[Big john]

good to see you back at it motherfucker, be even better when your 100%...heal up bro

[startinfromscratch]

good to see you back at it motherfucker, be even better when your 100%...heal up bro

chur bro, getting better errryday 8)

todays efforts:

warmups

dislocations, band presses etc. lat stretches

military grip chins

bw x 8,3,3 :oops:

db rows

32x10

42x10

55x6

55x5

lat pulls w/g

5 sets 8-12

incline db curls

4 sets 8-10

cable preachers

4 sets aside 8-12 reps

feeling good today. alot of work needed on making sure im targetting back/bis properly. ive always struggled to get bis firing on the rare occasions ive done shit for them. so using pitiful weight and just tryna focus on working the right muscles. still get alot of forearm fatigue on bis stuff.

also with getting back into regular meals my appetite has really picked up. good news, though my food budget is very tight atm so unfortunately eats are still conservative. 8)

[AgentOrange]

eats today

m1 400ml calcitrim milk+WPI, 2 oat bars

m2 small potato, 3 whole eggs

m3 100ml blue milk/water, doubleshot WPI

m4 small potato, 3 whole eggs

m5 pretrain, WPI + preworkout stim

post train small amount choc

m6 dinner beef tacos (heaps of beef)

later - pudding lol