I think I found out why my pull ups are getting weaker lately. Could it be possible that my upper back is so fatigued from doing front squats the day before that it impacts my pull ups?
Very packed and long day. Had little time in between to fit my workout in. Today’s training schedule was perfect for that though.
1 deadlift
3 @ 157,5 kg
3 x 3 @ 150 kg (last set beltless)
2 axle shrugs (doh)
4 sets AMRAP
3 bicep curls (cable)
4 sets AMRAP, adding weight each set
Little bit of stretching
Notes:
I am kind of in the dumps with training at the moment. It is probably just an adjustment process to new training times and the new work etc. I can’t really bring the focus and intensity and half arse a lot of my workouts.
deadlifts felt way heavier and slower than they should at this weight again. I have to say though that they look a little better on video compared to what they felt like.
Some of it is adjusting as you say to new job and training times. New job also means putting more focus on the job.
That all takes a bit away from training.
Some has to with the fact that most of our training is just plain hard work were everything feels heavy and not as good as it should. It’s the little things and mentally we just thinks that it’s a bad workout but it isn’t.
Mark has put it very well in his log, something along the lines of building up fatigue over time, and that training is filled with a lot of hard work, where the true potential is only released in competition.
The speed is certainly good. It looks like the bar moves away from you just after leaving the floor and then comes back in once it’s past your knees. How are you going with squeezing your lats during the pull?
I have been trying and I think it kinda works but I need more practise. Also this session I didn’t have time to try the activation drills, that Flats showed me.
But you are right, the look netter than they felt.
I think, you need to be patient. There are cases where the results can only be visible after several attempts. So I really don’t see the reason why you should despair at the first attempt. Keep on trying and I am sure you will get what you want.
Overhead squat as a warm up up to 60 kg. Haven’t done those in quite some time
1 squat
Up to
1 @ 120 kg beltless
1 @ 140 kg
5 x 2 @ 147,5 kg
2 front squats
5 x 10 @ 65 kg
3 sldl (doh, beltless)
5 x 6 @ 105 kg
4 bit of stretching
Notes:
was a lot more pleased with squats today. Stayed on middle foot better and the movement quality was a lot better than it was in the two previous sessions. Looser belt it is, for now!
today’s workout was really hard though. The weight felt like a house on my back. I have to admit that I took a little smidge of nose tork for 3 of those sets to get my head clear for atleast a tiny moment.
I was in a very bad mood, didn’t sleep a lot and lacked proper food because I lost my appetite for the day.
shoulders felt pretty shitty most of the day. I am starting to think that this is some kind of floating pain/ general inflamation going around in my body? Because I can’t make out a reason for all these random aches that have been coming up lately. There are no specific movements that hurt, nothing happened to cause it … It just generally aches.
Shoulders felt much better today. For some reason my biceps are very sore and I can’t for the life of me figure out why.
1 strict press
5 x 10 @ 55 kg
2 log lift (clean once)
5 x 10 @ 62,5 kg
3 band assisted pull ups
Around knee: 5, 4,
Around foot: 5, 4, 4
4 one arm row on seated machine
5 x 20 each arm
5 Rear delt row
2 sets, couldn’t find a decent setup
Notes:
couldn’t decide if I should train or not even up to being in the gym. I am very lethargic and generally an emotional mess right now. I think I made the right call though.
today was the perfect session for the described situation: Just mindlessly pump out reps
pulled a muscle in my neck, not during training but randomly on my way to the train
1 axle push presses
5 x 2 @ 106 kg - big total volume PR! Would have had three in nearly all sets
2 strict press
5 x 10 @ 55 kg
3 banded pull ups
20 total
4 seated cable row
5 x 10
Notes:
Freaking awesome session! Very good performance on the axle press. This variation is usually a lot harder than a standard barbell, so I guess I am on a good path towards my goals.