3 cycles of:
Bridges x bw x 30 seconds
Rdls x 20 kg x 25
Low bar paused squat
20 kg x 10
60 kg x 2
100 kg x 1
130 kg x 1
150 kg x 1
160 kg x 1
Holy goddfksh@%($&^(@##$ (If I realy start celebrating as I want I might get banned lol)
But WOOOOOHOOOOO and I fk MEAN IT WOOOOHOOOOOO 12.5 kg PR!!!
And even if the weights are a bit off,2-3 months back I did 140 kg on pause squats on the same weight room
What made all that difference?Bracing HARD and doing my best to not get loose
130 kg x 3 x 2
Good mornings off pins with high bar possition(or high-ish not sure)
20 kg x 5
60 kg x 5
100 kg x 5
130 kg x 5 Rounded over on the last rep and my core started shaking.Iām not gonna get away with bad form like that every single time,so note to self,be more careful
Cable ab curls
30 kg x 50 regular,50 side to side
Also some fan service,hereās the badass chain I used for my ab work and pushdowns last time
On a side note I think the junior record in Greece for the 82.5 kg weight class is 250 kg,probably with wraps too and Iām still 20 years old.So if training keeps going good I might have a chance before I turn 23.It would probably take a 220 kg squat beltless and without wraps to match it,wich means 50 kg/110 pounds(give or take) in 3 years
Just found out about that
That guy recently came first in the junior 90 kg class,with 240 squat,132.5 kg bench and 270 kg deadlift.I think after 2-3 years I could match this,even training the way I do which is not specific to powerlifting
If in 2 years I manage a 100+ kg press and a 220 + kg squat Iāll probably be able to make my training more powerlifting specific and challenge the 90 kg junior class record in total,squat and deadlift
A good starting point would be a 200 kg beltless squat and a 100 kg press
Still,I donāt care that much about powerlifting,but walking in and beating everyone would be cool
3 cycles of:
Bridges x bw x 30 seconds
Reverse hypers x bw x 25
Low bar squat
20 kg x 10
60 kg x 3 or 5 or sth
100 kg x 1
140 kg x 1
160 kg x 1
170 kg x 1 hips shot up more than Iād like.I think itās also an issue of the back not being tight and the bar rolling on my back.Iāll experiment with a kinda higher placement
175 kg x 0 Stayed more upright there though.Good job.Kinda
140 kg x 2 I literally had no more squatting in me
Hypers parallel to the floor
Bw x 10
20 kg x 6
40 kg x 6
60 kg x 6
70 kg x 6 That was hard.Botslayer if you are reading this,I know you have a temptation to beat me to death right now,but I didnāt deadlift cause my scedule got fkd up and I have to squat in 2 days again.I promise some pulling is to come
Shrugs
20 kg x 20+
60 kg x 13 I think
100 kg x 6
140 kg x 6
180 kg x 10 Not bad,still though,I have to get at 20+ there
Honestly,I couldnāt be happier.Thatās just 10 kg away from 4 plates.And thatās not even taking into consideration that I was sick for a week and I have missed some lower body workouts recently here and there.Iāll not max out on squat until next year,where Iāll probably hit 4 plates before March 16,where I turn 21
So far Iāve added 30 kg in my squat in 6 and a half months
I think itās your upper and middle back thatās 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 Iād swear your wrists bend way back.
That means to me youāre 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 youāll 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 wonāt cock your wrists much if at all, and youāll actually get very tight, knowing exactly where your bar needs to sit. A wider grip can help when learning this.
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
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
Youāll 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 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
