I must of really been on the border of maintenance and a deficit before, because so far I’ve added around 300 cals per day over the last 2 weeks and I’m still weighing / looking the same! Looks like I’ll add another 100-150 tomorrow and go for another week.
Was supposed to be Squat and Deadlift today, and Bench tomorrow but I decided I’d do a full body deload today, and take the full weekend off of training. Elbow is feeling slightly better, hopefully good for getting back to things next week!
Recorded my DL sets, looked pretty decent. Position feels good, I just dont feel I’m getting the leg drive I’m capable of. I seem to treat the lift as a Pull only, and am struggling to cue the ‘push the world away’ for leg drive, it feels like I initiate the lift with my back.
Cheers man, I’ll give it a go! I’d noticed from your vids you lean back onto your heels quite a lot, which is something I’ve never been able to replicate
Yes, that’s key. It’s actually how I bend down to pick stuff up even, makes my other half crack up. It’s all about reaching back with your arse and keeping your shins vertical.
Re-watching my vid, if I lean any further back my shoulders might be too far back? I’m not sure but I’ll try it and see what happens anyway man, thanks!
I’ve gone by what works, TBH. I’ve read shoulders behind, but that may have meant shoulderblades. For me, I envisage a line extending up from the bar perpendicular to the floor, with my shoulders touching but not going in front of it when I’m setting up on the floor.
Everything felt pretty good today, I really need to work on getting my hips through, but I’m happy that its progressing.
I used the Paused DLs to focus on starting the lift with my legs rather than my lower back which I tend to do, as you can see in the difference from my first rep, to the last 3 reps.
Close Grip Bench 102.5kg 3x6
Pin Press 95kg 3x8
DB OHP 30kg 2x6, 35kg 2x6
Cable Flys 4 plates 3x10
Dips BW 4x8
Side Laterals 15kg 3x8
My hip flexors have gotten stupidly tight as of late, really need to get them stretched back out!!
Everything feeling good today! The early Deload was exactly what my elbows needed, aswell as the saitch around of Squat and Bench days, no discomfort or pain at all! Happy days!!
Not sure exactly what happened on Pin Press but I think I set up with my feet in a slightly different position, I felt like I was more on my traps during the sets, and I actually got Glute cramp because I was squeezing them that hard!
DB Inc Bench 30kg 3x10
DB OHP 25kg 3x8
Dips BW 4x8
Side Laterals 12.5kg 3x8
Bench 90kg x a few triples (working on form)
Really crap session today! Very tired from lack of sleep last night. I have issues with night terrors from time to time, not had any episodes for quite a while, now I’ve had 2 in the space of around 2 weeks. Woke up around 1am and struggled to sleep for the rest of the night. Work has been a real chore today (I actually fell asleep briefly while laying down running a weld) and training wasn’t much better, but I hit most of what I wanted to.
Bench setup felt really off today, couldn’t get tight, leg drive felt not there at all, and my lower back took a bit of a beating from not being setup right, which I why I hit a few lighter triples to see if I could tidy it up for the day, didn’t manage it.
Oh well, hopefully I’ll sleep better tonight, Front Squats tomorrow!