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Old 02-20-2012, 07:55 AM   #271
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What about goblet squats or split squats or lunges or step ups?

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Old 02-20-2012, 11:10 AM   #272
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What about goblet squats or split squats or lunges or step ups?

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Good thinking, goblets are in.
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Old 02-20-2012, 01:38 PM   #273
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Don't rule out them dumbbell step ups. High volume can be a killer.

Smash it!
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Old 02-21-2012, 04:02 AM   #274
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Don't rule out them dumbbell step ups. High volume can be a killer.

Smash it!
I wanted to go goblets/step ups today but there was nothing free to step up to

Smashed though.
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Old 02-21-2012, 04:14 AM   #275
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21/02/12 - Deadlift 5/3/1 +Singles

Deadlifts
60kg x 5
80kg x 5
100kg x 3

125kg x 5
142.5kg x 3
160kg x 1

175kg x 1
190kg x 1
205kg x 1 PB

Goblet Squats/Plate Sidebends (Superset)
30kg/25kg x 15/15, 15/15, 15/12, 15/12, 15/12

Not pushing bench or squat very hard at the minute so thought why not push deads a little. I got the idea of a PB in my head last night and just couldn't get it out, wanted to make up for my first miss at the meet so I did just that. 5/3/1 sets felt good. 190 felt a bit slow/off. 205 felt good, until that last inch, I'm hoping/thinking that goodmornings may help this.

Enjoyed assistance, until I was bent over in the corner dying. Very little rest and lots of sweat.

Not a bad day, will try and avoid maxing deadlift singles for a while and stick with some volume.

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Old 02-21-2012, 05:55 AM   #276
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nice PR JT.

goblet squats are tough. nice work on them
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Old 02-21-2012, 09:05 AM   #277
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Smooth, strong and easy JT. Congrats.
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Old 02-21-2012, 08:44 PM   #278
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Great job on the smooth PR J!!!
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Old 02-22-2012, 09:02 AM   #279
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nice PR JT.

goblet squats are tough. nice work on them
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Smooth, strong and easy JT. Congrats.
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Great job on the smooth PR J!!!
Thanks guys, feeling pretty good today, thought I'd have more lower back/ham trouble. Looking forward to bench tomorrow and got some good bloat on after mountains of pancakes and ice cream last night.
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Old 02-23-2012, 04:20 AM   #280
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23/02/12 - Bench 5/3/1

Bench

40kg x 5
50kg x 5
60kg x 3

77.5kg x 5
87.5kg x 3
97.5kg x 2 PB

102.5kg x 1 x 3

+Reactive Slingshot
60kg x 10
80kg x 8
100kg x 6

DB Row
32kg x 12,12,12,12,12

BTN Press
Bar x 10
30kg x 8,8,8

Tri Pulldowns/Facepulls
13.75 x 20/20, 20/20, 20/20

Bench was hard today but this is only the second time since the meet in January. Having said that, it was still a really good session and hopefully strength returns over the next couple weeks. There was absolutely no problems with the elbow or shoulder today. Everything bar the 5/3/1 sets and singles felt strong, a bit press dominant but I'm pretty sure I'll bring the push press day back this weekend and pull more in that.

BTN press is just what my shoulders need, its quite a weakness for me and also really helped to stretch shoulders out.

I spoke recently about getting a slingshot and after some thought I went with the reactive as it's better suited to raw lifters and novices and with speed you can get a similar amount out of it. I also asked a question about sizing on howmuchyabench.net and Mark Bell replied asking a few more questions and recommended the reactive XL, great customer service.

I don't intend to use the slingshot for main sets but hoping to add more bench volume in on 3x5 week and hopefully get used to unracking and repping heavier weights, would've used it a bit more today but I'd had enough of benching. Really liked it though, I've never hit anything above 95kg for more than a single so getting 100kg x 6 with ease on a weak day felt awesome!
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