Shoulders 3.0
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| Sawyers |  | ... | 05-06-2015 @ 17:57 |
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285667.5 kgs @ 84kgs UnEq | OwenL said:very nice. My aims are to stay ahead of you lol!  Thanks! Was only a short session but pleased with technique on all three deadlift variations. Haha you should manage that easy enough, you're back heavier than me again!  | ||
| Sawyers |  | ... | 06-06-2015 @ 12:13 |
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285667.5 kgs @ 84kgs UnEq | Squat - Sort of mid bar, feet just outside shoulder width. 70kg x 3, 3 120kg x 2 Knee sleeves & belt on 130kg x 6, 6, 6, 6, 6 - PB's of recent. All very easy too.  Narrow heels up 75kg x 8, 8, 8 Bench 20kg x 5, 5, 5 40kg x 3 50kg x 1 65kg x 1 - PB of recent 45kg x 8, 8, 8 - PB's of recent Chest supported row 20kg x 10, 10, 10 Face pulls 10kg x 15, 15, 15 Hammer curls 6kg x 15, 15, 15 Rehab x lots. Happy with today, squats felt great, bench was another step in the right direction. | ||
| Killelay | | ... | 06-06-2015 @ 12:19 |
 Member 5031, 1417 posts SQ 230, BP 140, DL 275645.0 kgs @ 95kgs UnEq | Mirin. Nice work mate, you'll be stronger than me again soon, until I'm strong again, that is .. . | ||
| Sawyers | | ... | 06-06-2015 @ 12:22 |
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285667.5 kgs @ 84kgs UnEq | Killelay said:Mirin. Nice work mate, you'll be stronger than me again soon, until I'm strong again, that is .. . I said: YNEPF(July): 160/80/200 - 440kg Squat only(July): 170kg All England's(August): 180/90/220 - 490kg Anything there or above I I will consider a bonus and put me on track for where I want to be this year. None of those are above your lifts, therefore you're safe for the next few months.. | ||
| Sawyers | | ... | 06-06-2015 @ 12:30 |
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285667.5 kgs @ 84kgs UnEq | Last set: | ||
| Killelay | | ... | 06-06-2015 @ 12:34 |
Member 5031, 1417 posts SQ 230, BP 140, DL 275645.0 kgs @ 95kgs UnEq | Easy reps. You're a mini mammoth once again | ||
| Sawyers | | ... | 07-06-2015 @ 09:08 |
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285667.5 kgs @ 84kgs UnEq | Killelay said:Easy reps. You're a mini mammoth once again Not quite yet! Sumo 70kg x 3 120kg x 3 Straps 150kg x 3, 3, 3, 3, 3 140kg x 10 Rehab x lots Bare minimum done. | ||
| Sawyers | | ... | 08-06-2015 @ 11:58 |
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285667.5 kgs @ 84kgs UnEq | Squat - allowing a small amount of valgus in the hole to help with speed, feels good. 60kg x 3 100kg x 2 120kg x 1 Belt + sleeves 140kg x 4, 4, 4, 4, 4, 10 - PB's of recent. 10 was the max reps I was allowing myself to hit, definitely more there. Narrow heels up 80kg x 6, 6 Bench 20kg x 5, 5, 5 40kg x 3 50kg x 2 60kg x 1 70kg x 1 - PB of recent 50kg x 5, 5, 5, 5, 5 - PB's of recent Single arm cable rows 15kg x 15, 15, 15 Single arm shrugs 15kg x 15, 15, 15 Occluded curls/push downs 10/5 x 30, 15, 15, 15 Rehab x lots Very enjoyable. Video of top set of squats to come. | ||
| OwenL | | ... | 08-06-2015 @ 12:49 |
 has a tiny penis Member 2897, 5018 posts SQ 220, BP 140, DL 270630.0 kgs @ 82.2kgs UnEq | Pedantic, knee valgus? Lol! Joking mate, good squatting there. | ||
| deleted2_20210523 | | ... | 08-06-2015 @ 12:56 |
Member 2606, 11453 posts SQ 170, BP 117.5, DL 215502.5 kgs @ 91.6kgs UnEq | deleted | ||
| Sawyers | | ... | 08-06-2015 @ 13:18 |
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285667.5 kgs @ 84kgs UnEq | OwenL said:Pedantic, knee valgus? Lol! Joking mate, good squatting there. What? haha. Im just letting my knees come in slightly and not worrying about it, you can see in the video. kirkynick said:Thinking of adding in semi-sumo deads after not doing them for 5 years or so. Any tips? If I remember correctly, my technique was more like a bas***dised conventional pull that allowed me to pull 15kgs more than my actual conventional best. If you want to be a good sumo puller, the things to work on are hip mobility, hip mobility, then some more hip mobility. Id start slowly moving your feet out maybe an inch a week or so until youre at a point that reduces your ROM but still allows you to get the weight off the floor. In general - wider harder off the floor easier to lock out, narrower the opposite. Lumbar spine flat, drive the knees out, squeeze your glutes hard. Heres a decent article on it. http://www.lift.net/2013/09/25/sumo-deadlift-form/ Last set of squats: | ||
| deleted2_20210523 | | ... | 08-06-2015 @ 17:46 |
Member 2606, 11453 posts SQ 170, BP 117.5, DL 215502.5 kgs @ 91.6kgs UnEq | deleted | ||
| Sawyers | | ... | 08-06-2015 @ 18:01 |
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285667.5 kgs @ 84kgs UnEq | kirkynick said:Cheers for that, Adam! I'll take a look. Why do you look down on squats? Strong!! No problem. 1. I find it easier to keep a neutral spine with my head position there. Along with keeping my upper back tight. 2. People in commercial gyms tend to be doing stupid things and its off putting. Whilst doing this set there were a few young guys attempting to chat some girls up in front of me and swinging around on the frame that the rack is attached to. Thanks! Getting there. | ||
| lrogers75 | | ... | 09-06-2015 @ 00:11 |
Chris Wong is looking strong Member 5207, 371 posts SQ 232.5, BP 130, DL 272.5635.0 kgs @ 74kgs UnEq | Sawyers said:Squat - allowing a small amount of valgus in the hole to help with speed, feels good.. thats very chinese of you  | ||
| Sawyers | | ... | 09-06-2015 @ 10:20 |
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285667.5 kgs @ 84kgs UnEq | lrogers75 said: thats very chinese of you Yup! I'm surprised nobody has mentioned the narrow heels up squatting.. Also, a lot of big squatters have this slight knee movement, so I decided there is no reason to worry about it as long as my knees stay tracking over my feet and don't actually collapse in. | ||
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