Just reattempted my 1rm on bench n hit a 130kg with no trouble to equal my pb but failed at midpoint twice on a 132.5
Do you use only weights? No Med balls, owt like that? And when it comes to the iron, are you mostly a Barbell guy or do you use everything?
Pretty much barbell and dumbell...I'll incorporate chains n bands now n again , some calisthenics and will use kettlebells now n again
How do chains work? Green = 10kg Yellow = 15kg We know plates work, but I'm lost when it comes to chains. I'd like to try bands at some point too.
Chains I got from an old scrapyard...I cut it in half n there's about 10kg each size n then you balance that from a smaller feeder chain. The idea behind it is there's some instability so you have to work harder to control the weight but every link that comes off the floor the bar gets heavier ...so say I have 100kg Wen the bar touches my chest by the time I've locked out the bar weighs 120. Normally when you lift n you get past your sticking point and the lockouts easy .with chains you literally don't get that..it's a grind all the way to the top..and I love the feeling..but it definitely aids your lockout
Fair play. My old gym had them but I never used them. I do love stuff like that. Like an Earthquake bar, Bamboo bat etc.
How’s the lifting buddy? Overhead press for me yesterday and felt strong. I had all plans to walk to the gym today and squat but it’s midday and there is a bacon and egg sandwich on its way to me.
I am really curios on how strict or what kind of row you are using @Dannymita. Your lifts aren't too shabby the row sticks out to me though.
To answer the question. I take a weight I can do 5 times on a main lift and grind till I can do it ten times then reset. Programming ain't hard, lot's of people I know just spam triples till they get what they want. stop progressing on 10x3 time to go 8x3 then 5x3 then 3x3... Just do the best you can on even the worst days stick another brick in the wall adaptions are made via consistency, eat enough, sleep enough and drink a lot of water look into it's relation to hypertrophy actually.
Half n half mate...i started 5-3-1 BBB yesterday n Calculated my % wrong n failed the last rep on my 3rd set so 4 military press ..failed the fifth at lockout with 72.5kg ...but I'd had a week off weights so not entirely suprising. Then pinged my back hex bar deadlifting this morning which is really alarming cos that's never happened on hex bar before
On bent over row mate...I can do 120 for 3 so 130 is abit of a guesstimate.....I can do 100 for ten absolutely rigid....pendlay row's I've not tried... n plate row machine other day I hit 180kg for 6 ....my upper back strength is pretty good...lower is the real problem for me
Very neat, you don't see many heavy strict rows anymore it's personally the main lift of my back day (Pendlay) I don't deadlift at all. With your lower back try horizontal bodyweight rows the role your lower back plays if you are rigid could actually help nurture and strengthen the area I'd just drop deadlifts in every form for me they never did much for my physique like they're hyped to and seemingly just bugger you from doing movements that do.
As gay as it sounds I'm debating daily Pilates yoga and core work to see if it sorts the lower back issues...if it doesn't then I think I'm just gonna have to disgard them...I'd rather not because I still have aspirations of a 250 deadlift but I feel like that's probably a forgotten dream now...I'm deadlifting 65kg under my pb on barbell Deadlift...with a hex bar...and still getting injuries. I've always favoured barbell row over pendlay just cos I can set it up in the rack ..whereas I feel that if I do it from the floor ..with my history over lower back injury the position will probably aggravate it as the weight climbs...but..meh..we will see... I do love a horizontal row ...suprisingly tiring
