T Nation

Losthog—2018 First year

This is certainly true for me. I can’t touch my toes. My hamstrings are very tight

On my RDLs I think about letting the bar scrape my shins. If the bar is touching your legs then your hips have to go back as you lower it. Playing with the amount of flex in the knees will help you find a good position for your body.

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If I sit on the floor with my legs crossed in front of me (so called Easy Pose), my lower back rounds. I’ve had several different yoga instructors tell me this is from “tightness” and that stretching/yoga will make it easier to maintain a neutral spine. If I sit on a pillow, it’s much easier.

I am also unable to touch my toes without either rounding my back or bending my knees.

Getting old sucks.

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It has always been an issue for me as long as I can remember. There was a time when I was doing P90X when I could touch my toes after a workout, never before. Its not really an issue for me. Ive never been flexible, not really ever been something Ive worried about honestly.

I agree getting old sux.

If you find you’re pitching forward at times, chances are you need to brace better and maybe do some extra ab work.

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4/20/18- smoked the OHP and is and tris

OHP:
45x15
65x8
75x7
95x5
105x3
120x3
+135x10
?145x5

Paused: above eyes
120x5, 105x5, 105x5
Seated w/pause
105x5x3

CGB: with bands
65x10 w/B
125x8 w/B
145x8 w/B
165x3 (f me couldn’t get tight enough)
135x6

Lat work
Straight arm: 70x15, 15
Wide: 110x15, 15

Land mine row v handle: (plate)
1x20
2x10 shrug and then row from here
3x10
4 +10x10 (8 +2 ) these are heavy

Paul Carter bi and tri superset for gains link below
SS 4 sets
Preacher curl 55x12
Barbell curl 65x12
Incline DB 20x12
Rope push down 100x12
Overhead extension 100x12
Bench dips BW x12

The pump was insane…

Link:
Gunz Training for You Guys

Back flys:
35x10x3

Facepulls:
90x15x3

All good OHP moved really well. CGB did not. Working this new bench form is killing my set up and holding bigger weights which is good and bad. Good that I need to work on it more, bad that I’m a weakling.

My legs are still sore from squats and we have DL tomorrow. I’m able to do lower body with sore legs so no worries. Just shocked that I got to the legs as much as I did last workout.

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Yummy yummy steak.

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A good looking steak Hog :slight_smile:
Now I’m hungry :slight_smile:

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Mmm steak…

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4-21-18 Deadlift Hulk smash

DL:
135x10
155x10
185x5
225x3
265x3
295x3
+335x10 (had 3-5 left in the tank rep pr)
355x5 (these felt harder but good)

Paused: 2-5" from floor
315x5 ( nailed these worked form hard)
265x5 5 sets

Ft squat:
105x8
135x8
155x6 (first few not solid but found a groove and these were like pure leg drive)

BB glute Bridge: 135x20x3 (worked squeeze at the top)

Seated good mornings: (I hate these)
135x20
135x10 (started feeling them in the hamstring once I worked out the back tightness. A huge plus and I like these for sets of ten more than 20s)
135x10
135x20

Leg raise hip thrust on a bench:
25,25,25

Bonus:
Hang knee raise
15
15 (added a lat flex while doing these 1-3"
5 tried to do pull ups as I raised the knees and wore myself out)

Solid day in the gym. Deadlift form was focused on more than anything today. Worked on a chest out head up and keeping the back fixed while sitting back into the lift. Some reps felt like solid gold. 355 felt the beginning of heavy. Grip was solid but was getting tired at 355. I need to add some grip work into my training. Coc grippers are in my future.

I want to add more ab work to get around 500 ab reps per week. I have zero doubt I could get 405 without straps maybe for a double or triple. I won’t max my lifts for at least 2 more cycles of 531. This is the 3 week. Next cycle we drop any joker work and the Amrap. Then we deload. Anchor will drop the FSL and do multiple jokers for singles. Gonna be a good cycle if we can stay healthy.

For us making the mental connection how accessory work ties to the main lifts is huge in our learning. We are shifting our diet to a vertical style diet based on the information we can find on the net.

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d a m n.

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What grip are you using for deads? Are you using chalk?

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Fo sho!

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What a workout! Good stuff

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I’m using double overhand. I could switch to mixed and get more weight, but I’m not interested in building an imbalance. I may use a mixed grip eventually but for now I can still get it double over hand. I did do some hook grip on a few reps. The hook is hard on the thumbs, but I do work it in ocassionally. And chalk is a must. We have a small bag of chalk we dust up with. I may switch to a Tupperware bowl and get more so I can really dig my hands into and get chalk everywhere…

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The DL is progressing nicely right now and grip is getting stronger. I would like for the grip to always stay ahead of the lift. I understand that it will be the weak link eventually…

Use double overhand until your top sets , then use mixed grip, you won’t build an Inbalance with all the other work you are doing.

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Thx man. Solid advice. I’ll mix grip next time instead of going for straps if grip fails. I don’t mind strapping up, but I want to be as raw as I safely can. Knee sleeves, elbow sleeves, and heeled squat shoes are the only aids I use consistently. I may start using a belt soon, but I would rather not rush into it as long as I can brace without it.

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Damn Hog that was a strong day in the gym.

Keep the double overhand for as long as you can, I wish I could do that.
You’ll pull 500 by the end of the year. All that hard labour work pays of now.

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I can hold a heavy barbell but I can’t open a jar of pickles. :joy::joy:

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