Not sure how srs. But smelly did point out the high skwats with efferding which was true as fuck. His Lil bro has a funny story about how Mike used to make him load his plates to wo for free at golds. Lol.
Had to bench in the squat rack today and figured I'd feel a little off. Nope, actually felt stronger and more dialed in to my technique. Still slowly working back into using a wide grip on bench, which is my strongest grip but has lead to injury in the past. Hoping to hit 275x5 paused in the next month or 2, should get there if I don't hurt my shoulder again.
I listened to the latest ST podcast. Duffin was on talking about a bunch of stuff. One of which was how he helped efferding gain ROM benching. The cast earlier with efferding he was babbling about how such doesn't help. Lol. The boom stick in action: https://www.instagram.com/p/BF7IMN7RnuJ/
I know there are mixed feelings on 5x5 on here, but I enjoy the structure of it and the fact that it has an app. Question is, am I getting enough volume with it?
The only real downside to volume on 5x5 is the bench since they alternate it with OH Press. It's really up to you if you want to keep it that way or change OHP to some bench variation. When ou squat 3 days at 25 reps that's 75 reps a week which is a solid amount of volume.
When you first start out especially, it won't feel like enough volume. Once you get further along though, the volume will feel more than enough. Pretty quickly you'll be surprised at how much you're being told to throw down.
S356.5 4x2+3 meh. I had a 5 in me. I like the program but I'm eating everything in sight. I think my body is pissed I was dieting pretty consistently. I need to drop 13 to get to 200 meow. I was at 205 at one point.
First day of the strength block: Squat - 5-7 sets of 6 @ 77.5% Pause Squats - 3-4 sets of 6 @ 77.5% Stiff Leg Deads - 3 sets of 8-10 Reverse Hyper - 3 sets of 10-12 Legs are smoked, but I'm glad I didn't push this off since I went to the lake after and got pretty burnt. Bench today should be fun.
Between vacation and packing/moving into new house, I've only lifted once in the past 10 days or some shit and I'll probably only get 1 more in before Monday. Pray for me.
https://www.instagram.com/p/BFymv4rThrX/ Gym moved, expanded....lifted here for the first night. No new pics, but the layout is in front of you...... 10 squat racks...on 8x8 platforms, each with full bumper sets and full iron plates. 2 full platforms for olympic lifts with rouge comp plates 2 DL platforms Utility rack in the back now installed for 4 to 6 more stations plus rings, pull ups etc. Indoor prowler sled track on the right. Along with cardio bikes, kettle bells, slam balls, boxes and a full mobility roller area. Full dumbell sets too. Coffees always free too. I'll try to snap my own pic when I lift Thursday
Btw I blame hensleya shameless instawhoring for making me an insta fan. So many lifters on this shit. I made an acc many moons ago still haven't posted but dem crossfit girls. Dang.
Insta is my favorite when it comes to following lifters. YouTube is a close second and is obviously a go to when it comes to longer videos.
Thought my hands were gonna fall right off my wrists after my last set of squats today . Might be time to not fasten my wrist wraps quite so tightly.
435 pull came up fairly smooth. Clean up a few things and 450 is happening this year. 500 is the intermediate goal. 600 is the ultimate.
Pin Loaded Press 171 4x2+4 Paused Squat 300 9x1+3 BTN 90 4X12 KB Row 4x15 KB Swing 4x15 Wanted to throw in some other work but I could see a light day.
Probably going to be moving places come October. Where I'm at right now (Buckhead) isn't really doable with the distance, but I think I'll be more in the Highland area at my next place. Definitely want to join here after I move.
if you had somewhere to do pullups, just doing the CF workout Cindi wouldn't be a bad idea on a "rest week". as many rounds of 5 pullups/10pushups/15airsquats as you can do in 20 minutes. pretty solid, quick workout if you just need to do something and break a sweat
I should mention that I've been walking my ass off at a music festival and since returning have been swimming an hour and a half daily. I'm not just dicking off eating oreo double stuffs. Although I'm thinking about it.
Yeah i skipped legs up bench for it. 3' defecate dl 425 4x2+5 Slingshot bench 280 4x2+6 4x15 Pullups Rear delt fly Hamma curls
Wife had a kid last Monday 5/23, haven't slept over 3 hours in a rip since 5/22, dropped 15 pounds in two weeks. Hadn't been to the gym in two weeks and haven't done legs in around five. Did chest Saturday, went fine, just a little weak. Back on Sunday, fine. Did legs Tuesday and thought I'd just ease into it. Did 225 for 5 sets of 10, 95lb lunges for 3 x 10, then some mickeymouse extensions and curls. Easiest leg day of my life, weight was light, no big deal. Was proud of myself for not going all Leroy Jenkins and throwing around weight. Except I'm fucking crippled today. Damn.
What's the name of the articles where the guy posts long descriptions on how to bench/squat etc? They've been posted here before
[Starts set] God damn this feels real heavy. Huh, weird. Maybe I'm extra tired. Power through. Set done, barely. Removes weight....fuck had 15% too much weight on the bar.