Joe said:
not convinced about closer grip, just learn to pinch your shoulder blades together properly to hold your back tight throughout. closer grip could antagonise your shoulder, especially if you've had shoulder problems before.
Tbh I thought it was pretty decent advice and QHBF's 185kg squat would agree (no nut hug). I think the closer grip does help a lot, the only problem being its harder on the elbows I find.
Ian said:
Tbh I thought it was pretty decent advice and QHBF's 185kg squat would agree (no nut hug). I think the closer grip does help a lot, the only problem being its harder on the elbows and shoulders I find.
tbh that's pretty nut huggy. but i agree, the rest of the advice was good.
a closer grip makes it easier to pinch your shoulder blades together and hold your back tight. however this also puts more stress on the shoulder, like i said. it makes sense if you think about it.
putting 1-200kg onto your traps/upper back/shoulders with your shoulders in an awkward position like they are when in a closer grip squat, plus considering that a lot of people generate force from their shoulders pushing up out of the hole when squatting, this puts considerable strain on the shoulders - not great especially if you are just recovering from a shoulder injury or have had problems in the past.
not saying there is a right or wrong way of doing this, but if you can learn to properly hold your back tight and pinch your shoulder blades tight without a closer grip, then this is better for shoulder health.
he is benching now so shoulders should be ok. but if he/other ppl have pain in shoulders from back squatting alternative could be front squats using straps as hooks. bar will only be resting on the delts strain won't be as bad.
those fancy ass cambered safety squat bars look easy/nice on the shoulders but good luck finding them in your local gym over here.
Push Day
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Incline Bench - 40x3, 50x3, 60x3, 70x3, 70x4, 60x5,
DB Incline Bench - 32x5, 32x6, 32x5
Close grip behch - 60x7, 60x7, 60x6
Dips, BWx5, +10x5, +20x5, BWx5
Squat, 60x5, 80x5, 100x5
Some injury stuff and some tricep stuff
Squat Form Check
Tried to take on-board some of the tips and tried again today.
Feel free to critically asses my form again.
Tried to get crip a little closer and stop leaning forwards as much.
What approach u taking for squats? Just see how it feels on day and go for reps? Yeah, looked much better x2 smith said. Also couldn't figure out whose breathing it was in the video (yours or background guy). Few reps looked like you inhaled on way down rather than holding breath but could be wrong here.
Still think start lighter so more avenue for constant progression. U haven't squatted in over a year (and even then u weren't squatting properly) so no harm going lighter x more reps.
Just my advice on it though at the end of the day you can Squat whatever THE FUCK YOU WANNA SQUAT
Think i was pausing because i was trying to focus on going deeper. That wasnt my breathing you could hear. I usually hold my breath or exhale slowly.
Dont really have an approach for squats atm, just been doing them inbetween other stuff when i am bored. I tend to do start at 60x5 and work my way up doing sets of 3-5. Will try dropping down to 90 for reps next time, see how that feels.
Have not had any log worthy sessions of late.
Making some strength progress so i thought i would post.
Whole Body Session / Post exam celebration
----------------------
Chins, BW x10, +10kg x10, +20kg x5, BW x15
Dips, BW x10, +10kg x5, +20kg x5, +30kg x5, BW x10
Squats, 60x5, 80x5, 100x6, 80x5, 60x5,
Biceps/Triceps super setting
F.J said:
Yesterday.
Bench 60x5, 80x1, 90x1, 100x1, 107xf. So 105 was by PB Last year. So i have only lost 5kg's on bench.Lower back spasming from the bench. Probably shouldt have tried to lift heavy.
not bad for someone who sat on his arse and played x-box/girlfriend/see how much wine you can drink for lunch for a year ;-)
next time just don't use the arch of Harrison's dreams. ever since i farked the back i found that bench arch was the thing that caused the greatest stress on my lower back (worse than deads with poor form/squats). true story bro.
Lesson Learned. Ive also noticed that boxing puts more stress on my shoulder than Weights. Think the explosiveness annoys my trapped nerve or some shiz.
Defo not benching with Arch or Bar again. Gonna go back to DB's. Will try for PB's again after the Summer.
As it stands im close to pre-injury strength.
Dead 160 (down from 180), Bench 100 (Down from 105), Squat 120 (probably equal considering my old squats were sky high)
End of summer Goals are Dead 200, Bench 120, Squat 150.
Back in London -
Focusing on putting on as much mass as possible.
Macro Aim
Carbs 300
Protein 200
Fat 100
Cal 3000
Split
Chest + Tri
Back + Bi
Rest
Legs + Shoulders
Arms + Injury stuff
Rest
Decided to start logging again.
-------------------------------------------
So last you heared i was on a cut. Got down to 75kg with around 9-10% bf.
Since i have been trying to pig out and focus on mass.
Current weight = 85kg.
Dead 1RM - 180kg again (managed to get it up to my pre-injury level)
Bench - 110kg (Close grip - Can you guys close grip more or less than norma gripl?)
Squat - not attempted a 1RM,
Daily Macros
Carbs ~ 400g
Protein ~ 200g
Far ~ 120-150g
KCal ~ 3500
My goal is to get to 90kg one way or the other, dont care about putting on fat since i can lose it pretty easily.
Yesterday
-----------
Shoulder & Triceps (all in an hour)
DB shoulder press - 28x5, 30x7, 32x5, 32x5
Dumbell press palms in - 20x8, 20x7, 20x5
Straight Bar Skull Crusher - 40x6, 40x5, 40x5
Rear Deltoid Raise, Side Lat Raises
Tricep pull downs
Any one know good excercise to target upper trapz?
Back Day
----------
Chins - BW x5, +10X5, +15X3, +20x3, +25X3, +25X5, +25x4
Deads - 60x3, 100x3, 120x3, 140x3, 160x1, 170x1, 180x1, 185x1(***PB***)
Am struggling with form on deads. Hips are rising too quick. Think ive lost a lot of flexibility since i havent done them in a while. Any recomendations for excercises that would help?
Thanks man. I will give that a shot next time around.
Chest - Weight 85kgs
------------------------------------
Incline bench 40x3, 50x3, 60x3, 70x3, 80x10, 85x5
Close grip bench, 80x5, 90x7, 95x2
Dips, Bwx5,+10x5,+20x5, +30x6, +40x3, 20x8
Deadlift more and work on your form..... (6-8 sets of 2 to 3 reps in a 70-85% range working on speed and keeping your shit tight).
Cool, thanks will give that a shot.
I go to the gym at work during lunch so the sessions arnt long, i just try and reduce rest as much as i can and fit in as much as i can in the hour.
Monday - Shoulder & Tri
-----------------------
Dumbell shoulder press - 32x5, 32x5, 30x7
posterior delt + injury work
Side raises and what not
Skull crushers
cable extensions
Tuesday - Legs
-----------
Quick lunch session.
Mainy grilled quads and calfs.
Today - Back
Weight - 87.5kg
-----------------------
Chins, BWx5, +10x8, +10x7, +10x5, +10x4, +10x3
Deads, 60x5, 100x5, 120x5, 140x5, 160x3
T Bars,
Cable rows
Chest - (88kgs)
--------------------------
Bench Close Grip - 60x3, 80x3, 90x3, 100x1, **115x1(PB)**, 100x3
Normal Grip - 80x5, 90x3, 100x1, 110x1, Weight shed
Dips, +10x5, +15x5, +25x5, +35x3
Again i feel my close grip bench is stonger than my normal grip. Weak shoulders maybe?
Hahaha. I sure have buddy :) 3500-4000 calories a day is getting the job done. Been training almost non stop since i got back from lanzeore (was a light 74kg's after my cut) So all in all ive gained about 14kgs so far. Stopping the cut once i reach 90!
Oh and MOST of the weight is fat
Would explain why i have also gained 15kg's on my lifts. (Bench from 100-115, Dead from 170-185)
Awesome to see you training again man
do you find your hands and forearms get weak from boxing? I have been doing a very small amount of pad and bag work recently and noticed when I was benching or pressing later in the week that my grip was just shot.
Thanks man. Feels good to be back.
I feel EXACTLY the same way. I think it really does tire out and exhaust the forearms. For me in particularly i feel my wrist and nerves become pretty sensitive from the heavy impacts which normally takes half a week or so to recover from. I tend to be less sore from pad work, but one round on the bags is enough to bug me.
yeah my wrists just felt soft, I was using wraps for most sets when i usually just wouldn't bother with them.
Definitely agree that the bag is worse for it, maybe its just harder impact or more unforgiving wrist angles compared to pads
ps mirin dreamer bulk
yeah bags are so unforgiving. One punch at a slightly bad angle and i cant use my wrist for a week, lol.
Hahaha, thanks. Just found out what a dreamer bulk is :p Gonna dreamer it do 90kgs. I am honestly close to just drunking olive oil so i can put these next 3kgs on and go on a cut. (its just a mental goal of mine, ive always wanted to step on a scale and for it to say 90ks!)
I warn you the post bulk pictures aint gonna be pretty. Atleast my strengths going up too (except stupid squat)
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