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Pull 3 plates, learn to bench

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hratIcon...12-09-2011 @ 10:03 
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Member 2272, 339 posts
SQ 102.5, BP 50, DL 140
292.5 kgs @ 65kgs UnEq		I made a thread about it in the videos section, got some good advice over there. Honestly haven't let my back round like that in over a year. I think a lot of annoyance and some ammonia was too much and I wasn't thinking. Really want to get a new vid to prove I'm not just s**t.

Fiddling with a broomstick tho, I think my wrists and grip are becoming a significant problem. I'm going to try wrist wraps and thumbs around grip etc to try and fix that. Also think I do everything pretty narrow stance, and I let my knees slide and... I've mentioned before the stance problems; when I'm under the bar I just forget. Ah well, keep trying huh?
GettinFatStrongIcon...12-09-2011 @ 11:04 
tr
Member 2658, 458 posts
SQ 150, BP 140, DL 200
490.0 kgs @ 117kgs UnEq
hrat said:I made a thread about it in the videos section, got some good advice over there. Honestly haven't let my back round like that in over a year. I think a lot of annoyance and some ammonia was too much and I wasn't thinking. Really want to get a new vid to prove I'm not just s**t.

Fiddling with a broomstick tho, I think my wrists and grip are becoming a significant problem. I'm going to try wrist wraps and thumbs around grip etc to try and fix that. Also think I do everything pretty narrow stance, and I let my knees slide and... I've mentioned before the stance problems; when I'm under the bar I just forget. Ah well, keep trying huh?


tbfh, forms bound to go when u get heavy, its called trying hard. would u rather hit a 110kg squat with s**t form or 90kg with strict perfect form (same depth)
hratIcon...13-09-2011 @ 09:08 
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Member 2272, 339 posts
SQ 102.5, BP 50, DL 140
292.5 kgs @ 65kgs UnEq		It's not the s**tness, it's the bordering on dangerous-ness that's getting to be a problem. Ditching overhead is an accident waiting to happen.

Anyway, someone suggested fixing upperbody, and I realised; I have weak wrists and let them bend back, so to get downwards force I shove my elbows sky high. Width isn't the problem, wider ruins what shelf I have. So I need to stretch shoulders and concentrate on wrists. Had a crack yesterday with wrist wraps and think I see what to do, and how it might help, but is going to take time. Also think my bar posn is middling, not on traps but not powerlifter low either.

Other thing is stance. I tried using my natural landing from a powerclean stance and hips felt so weak in the hole. I've been training pretty narrow, and I think I should go wider. I'm going to try it, anyway.

Also, still a bit cold/mucus-y so cut volume some.
Yesterday;
Squats 70 5x3 These were OK but not tight at the bottom; I'll drop weight back and work up.
Bench 40 4x5 1x3 Pretty good, had the arch and drive, but shoulders tired from holding bar different on squats, just dead by 5th set.

Fixing my squat is not going to be easy dammit.
hratIcon...15-09-2011 @ 19:57 
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Member 2272, 339 posts
SQ 102.5, BP 50, DL 140
292.5 kgs @ 65kgs UnEq		Right. So like a muppet did a kettlebells class yesterday in lieu of climbing. Since I'm still not 100 percent squats were a bust today, but I'm starting to figure out the issues I think.
Yesterday;
kettlebells 40min, plenty of swings, bit of overhead. Followed by;
pushpress 40 5x1 easy. strict 27.5x5, 27.5x3+25x2, 25x3 Could barely lift my arms by end of third set; this always happens. Interspersed 45degree chins 4,4,4.

TODAY; Squat 87.5x3 could have muscld out more but did not. vid tomorrow. Grip far better, think I can get the bar lower by widening, might help. Next fix is the knee caving. Perhaps foot angle?
1x21 55 still only breathing that feels this.
Bench, wide grip (pinky on ring) 50 1x2 plus 1 with lopsided side spots. Warming to wide grip finally.
Some GHRs; treid knees on top of rollers and nearly face-planted Hard.
Chins; wide 3, narrow 4.
Played with SSB but couldn't get it to sit right.
hratIcon...15-09-2011 @ 19:58 
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Member 2272, 339 posts
SQ 102.5, BP 50, DL 140
292.5 kgs @ 65kgs UnEq		Also pathetic essay here, s**t I realised yesterday;
So I've figured out why I don't want to drop the weight. It's not ego, exactly. I'm scared. If I don't squat an RM, how do I know I still can? I'm scared of ending up stalled for a year like I was prior to last March, and every failure to progress might be the beginning of another big stall.
I know it doesn't make sense, and I also know given all the resources I've got now it's not likely, and I realise it might even work better not to push hard all the time. Actually, I really do see all this, so I am going to drop the weight. I still don't want to, though.
WiegieboardIcon...15-09-2011 @ 20:01 
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as crimson as my last victims underclothing.....
Member 899, 11370 posts
SQ 180, BP 132.5, DL 190
502.5 kgs @ 118kgs UnEq		Glad you're seeing sense Happy
You'll be stronger overall for it too. Best of luck!
GettinFatStrongIcon...15-09-2011 @ 20:05 
tr
Member 2658, 458 posts
SQ 150, BP 140, DL 200
490.0 kgs @ 117kgs UnEq		as they say more reps = more muscle, more muscle lifts more weight, i dont know if u care about looking a bit more manly but yea if u can gain a lil mass with some higher reps then work back into lower reps it might work. perhaps start repping something outaround 65-70% then +2.5kg a week or so?
hratIcon...15-09-2011 @ 20:14 
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Member 2272, 339 posts
SQ 102.5, BP 50, DL 140
292.5 kgs @ 65kgs UnEq		Heh, can always use more muscle, but I'm trying to stick around the 63s. Actually dieting a bit for September, since it makes sense to cut while it's only 2kg rather than winding up with 3 months of fat to lose. Resorted to protein shakes and skinless chicken breast (turning into freaking bodybuilder, lol)
I can't bring myself to drop below 80kg, should be good for about 8-10 reps there. Up 2.5kg per week, keeping same reps. I'll see how it goes. Keep the 21-repper or not?

Forgive me, but I'm sticking deadlifts back in the program so I can do something heavy Wink Actually, I think heavy pulling would be the best thing for the back collapsing issue. Rows and stuff just aren't heavy enough.
GettinFatStrongIcon...15-09-2011 @ 20:17 
tr
Member 2658, 458 posts
SQ 150, BP 140, DL 200
490.0 kgs @ 117kgs UnEq
hrat said:Heh, can always use more muscle, but I'm trying to stick around the 63s. Actually dieting a bit for September, since it makes sense to cut while it's only 2kg rather than winding up with 3 months of fat to lose. Resorted to protein shakes and skinless chicken breast (turning into freaking bodybuilder, lol)
I can't bring myself to drop below 80kg, should be good for about 8-10 reps there. Up 2.5kg per week, keeping same reps. I'll see how it goes. Keep the 21-repper or not?

Forgive me, but I'm sticking deadlifts back in the program so I can do something heavy Wink Actually, I think heavy pulling would be the best thing for the back collapsing issue. Rows and stuff just aren't heavy enough.


go 57.5 for that 21 rep thing next time and try match lol, then u know u r progressing, even if u lose reps. if u do same weight every time you will get bitterly dissapointed at not beating before. by adding even a slight weight, your mind knows that ur bound to lose reps no matter what.
hratIcon...16-09-2011 @ 16:14 
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Member 2272, 339 posts
SQ 102.5, BP 50, DL 140
292.5 kgs @ 65kgs UnEq		Good point. The 20rep is purely a willpower thing, feels like I can't breathe, but not at all heavy.

Actually brought a protein shake with me today and resorted to straps. It's the beginning of the end, I'll be talking about inner chest next.
Today;
power cleans 30, 40, 45 easy triples. 50x1, 1 and another high pull. Form a bit off, I was dipping knees forwards instead of down. Think I have 50 almost anytime now tho'
DL 60x5, 90x3 DOH no belt, easy. belt on 100x1, 115x2 alright, but grip going, so strapped up for another. 100x1 no belt bit poor out of interest
Power shrugs 75 3x5 (was using a fair bit of ankle extension, think that's OK tho')
DB OHP 12.5 x 5r5l 5r4l 5r1l 10kgx5l Left side is much harder to place on the shoulder, think I stand a bit lopsided.

Lats are sore, not sure why, and now my hammys. Fun
hratIcon...20-09-2011 @ 09:48 
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Member 2272, 339 posts
SQ 102.5, BP 50, DL 140
292.5 kgs @ 65kgs UnEq		Finally found a sweet spot for bar placement on squats, mostly by watching someone who knows what they're doing. Wider grip than I've been using, deliberately rotating wrists straight, can literally feel my back tightening. Does need a false grip, no thumb and bar across base of palm not in fingers, but feels solid as a rock. Slightly lower than previous, should be better too.

Yesterday;
squat 70 8x3 Easy, fired thro sets. wider stance, less spring at the bottom, but felt more solid than last week.
bench 40 5x5 Moderate grip, good arch, fine.
chins various grip 4,5,3,4,3
plank+20kg 1.10, 1.00 Dread these but sort of love them, and they seem useful.
hratIcon...20-09-2011 @ 13:11 
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Member 2272, 339 posts
SQ 102.5, BP 50, DL 140
292.5 kgs @ 65kgs UnEq		Today;
Pushpress 40, 5x2, fair bit of press out but easy.
strict 27.5 3x5 fine
rows 47.5 3x5 alright

swim 30min

No climbing partner for a few weeks now, I'll either go bouldering, kettlebells, or might stick a run back in.
hratIcon...22-09-2011 @ 09:33 
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Member 2272, 339 posts
SQ 102.5, BP 50, DL 140
292.5 kgs @ 65kgs UnEq		Did a mile run yesterday, 9mins, no walking (that's an achievement for me, esp. after a couple months without any distance running)

Then set myself a challenge to do a couple pullups everytime I passed my bar. 5 hours at home, total of 50 never near failure except last few sets 'cos I wanted to get them in before the hours were up. Pretty sure they were all easy enough not to feel it today.
GettinFatStrongIcon...23-09-2011 @ 21:49 
tr
Member 2658, 458 posts
SQ 150, BP 140, DL 200
490.0 kgs @ 117kgs UnEq		vid on my log to see our ownage squat form
WiegieboardIcon...23-09-2011 @ 22:12 
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as crimson as my last victims underclothing.....
Member 899, 11370 posts
SQ 180, BP 132.5, DL 190
502.5 kgs @ 118kgs UnEq		New method looks good. I reckon that with the wider stance, power will come soon. You'll be hitting the hips plenty hard and giving them a good stretch too. Looking forward to seeing how you progress.

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