Justifying My Name

I think it’s your upper and middle back that’s letting you down, not your lower back.

Look at the video, you set up and really squeeze the bar. Then you walk out, go down and as you come up it really looks like you fight to keep your elbows under the bar but I’d swear your wrists bend way back.

That means to me you’re getting a false sense of tightness in your upper/middle back by squeezing the bar at the start, which is revealed to be false when you come out of the hope. What has worked much better for me is to spend around six months not even gripping the bar. Just rest it in your hands and relax your arms below the elbow. All the tightness comes from pulling your elbows hard into your sides (not forward under the bar), which means you’ll pull your shoulder blades hard back and down, pushing your sternum up. It takes a few weeks of getting used to but is well worth it. You won’t cock your wrists much if at all, and you’ll actually get very tight, knowing exactly where your bar needs to sit. A wider grip can help when learning this.


Thanks for the detailed response man

You are probably right.I’ll give this a shot

1 Like


1 cycle of:
V grip pushdowns x 10 kg x 75
Band pull aparts x 75 cause gym was full

20 kg x 10
30 kg x 10
37.5 kg x 20,10,6

Played around with the hammer incline a bit but this machine puts you in an awkward possition on the bottom which is hard on the rotators

Dumbbell incline (2)
8 kg x 12
18 kg x 6
25 kg x 6 Damn the ohp fried me
18 kg x 10 x 2

Close grip barbell row
20 kg x 20
60 kg x 5
80 kg x 15,10,10

Rope hammer curls

Neck curls
Bw x 20
10 kg x 110

Barbell wrist curls
20 kg x 100 cause as I went to leave there was an empty barbell and,why not?


Gonna stick with reps for a while

1 cycle of:
Cable ab pulldowns x 15 kg x 75
Reverse hypers x bw x 75

Low bar squats
20 kg x ?
60 kg x ?
100 kg x 5 x 3

@MarkKO I took your advice and it widened my grip.I also noticed that on the decent I was looking down,so I fixed that too.Last,I turned my feet just a very slight bit outer.The result?A grear looking squat
Thanks for your advice man,it worked wonders

Front squat
Cause I plan on front squatting 3 plates
60 kg x 2
80 kg x 7 Lower back was too fried for anything more

Bw x 10 x 3

Wide grip shrugs
Up to 80 kg x 75

Abs with band
100 total reps

1 Like

Nice progress ! can you make a video of your good mornings and shrugs ? I need to improve my good morning game dramatically :open_mouth:

I will probably film them at some point,but there are so many great tutorials out there.You can even drop a question here on CT

As for programming them in,just keep lighter rep records
For example one week you do 135 lbs x 15 and 31 total reps over the course of 3 sets,next week put on 105,next 150,next 135 trying to break your previous records ect
You’ll have to stop a bit shy of failure though,since gm is a very technical lift

As for shrugs,put on a heavy weight,strap up and start moving it up and down cheating a bit if needed

I remember once in the past you also asked me about neck bridges,so give this a look


START LOGGING AGAIN :rage::rage::rage:

I meant with this comment that you either have a very strong good morning in relation to your other lifts (I think I read you did 130kg for 5 reps ) or that my good mornings are very weak in relation to my other lifts. Which means either you have a strenght or I a weakness hahaha

Logging ? I keep at the moment a list of records on the good old paper :stuck_out_tongue:

Damn,I don’t do very good england from time to time I guess lol

Thanks bro.To be honest though they where from high pins

How’s your training going?

I’m really glad it worked for you mate. Always happy to help.

1 Like

Thanks for asking, I am doing at the moment my "own"thing and need to see how it works. I will tell you in some weeks about it.

1 Like

MAX EFFORT UPPER (Cycle 11 Week 3)

3 cycles of:
Cable pushdowns x 10 kg x 25
Band pull aparts x 25

Z pin press(7)
20 kg x 10
30 kg x 5
40 kg x 1
50 kg x 1
60 kg x 1
65 kg x 1
70 kg x 1 Wooooooooohoooooooooooooo 2.5 kg pr

Close grip z pin press(7)
60 kg x 3 This was too much
55 kg x 3 x 2

Barbell extensions to forehead
20 kg x 6 I think
30 kg x 6
40 kg x 6
50 kg x 6 Most likely had one more.Strongest I’ve ever been on these

Wide grip barbell rows
20 kg x 20
60 kg x 10
80 kg x 5
90 kg x 5
95 kg x 5 Had some in the tank.Rows are progressing like crazy

Fat pullup bar holds
3 sets

Neck curls
Bw x 20
10 kg x 120

Reverse grip curls
Small barbell x 50 reps

Nice! They’re a cool variation.

1 Like

I also like them as a teaching tool too

On standing ohp you can press a bit in front of you or overarch.That’s not an option there.You either do it right or you miss it

1 Like

Once again,due to me being dumb,I’ll squat tommorow and again in 3 days.Yeiiiiiiiiiii woooooohoooooo

MAX EFFORT LOWER (Cycle 11 Week 3)

3 cycles of:
Reverse hypers x bw x 25
Crunches x bw x 25

Low bar squat
20 kg x 10
20 kg + 2 bands per side x 7
60 kg + 2 bands per side x 1
100 kg + 2 bands per side x 1
120 kg + 2 bands per side x 1
140 kg + 2 bands per side x 1
150 kg + 2 bands per side x 1

Will probably talk about my training a bit later and some future plans for that log.Too tired and hungry right now

1 Like

So,although singles and speed work(haven’t done that in a while) have worked wonders for me,I feel burnt out.So I’ll switch to 3-5 rep maxes for the upcoming 1-4 cycles(depending on how that goes),looking to add a lot of size and build a base for huge strength gains on the future,while having some fun by changing stuff a bit

1 Like

Mind me asking how your cycle is laid out roughly? It’s not too often I see people training how you do but I find it really interesting.

Do you want the current layout or what I plan on doing?