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Old 09-29-2013, 05:19 PM   #51
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Nice work, keep it up!
Thanks mate
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Old 10-02-2013, 04:11 PM   #52
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Weds October 2nd
Hang Cleans
Bar x 10 x 2
42.8kg x 5
47.4kg x 5
52kg x 5
56.6kg x 5
I`m doing these because I`m unable to deadlift without pain in my SI Joint and these seem to make my traps grow! I`d much rather deadlift though,as I really like doing them and I feel like a wuss for not doing them-any ideas gratefully received

T Bar Rows
Bar weight plus:
3 x 11.4kg x 10
4 x 11.4kg x 10
5 x 11.4kg x 10
6 x 11.4kg x 10

Pulldowns
125 x 10
137.5 x 10
150 x 10

EZ curls
11.4kg per side x 10
+2.3kg x 10
same again x 8
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Old 10-03-2013, 10:37 AM   #53
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Great workout Shep, hang cleans are a great explosive movement!

Keep up the good work!
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Old 10-04-2013, 05:24 AM   #54
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Originally Posted by Ancrel View Post
Great workout Shep, hang cleans are a great explosive movement!

Keep up the good work!
Cheers. I like Hang Cleans but I get up to about 60kg and then that's it. And cause of the mechanics of the lift,I don't like pushing my form too much as my poxy back goes at the slightest chance it gets. I'm wondering if barbell shrugs would be a better alternative?
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Old 10-04-2013, 10:32 AM   #55
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Shrugs and power shrugs are great, but a a replacement for the deadlift i would maybe recommend Good Mornings?

I'm sure there are more qualified ppl on here than me to answer this, i'm still a novice!

I recommend putting a post in the QnA with BBOD thread, or mail him on here. Just tell him your injury and your goals and he will put you on the right path!
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Old 10-04-2013, 12:40 PM   #56
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Hang cleans are a great choice. Stay strong and have a great weekend.
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Old 10-05-2013, 10:58 AM   #57
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Hang cleans are a great choice. Stay strong and have a great weekend.
Thanks,I'll stick with them then.
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Old 10-05-2013, 11:06 AM   #58
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All forms of cleans are great! Solid work man
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Old 10-06-2013, 04:41 PM   #59
Shep
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All forms of cleans are great! Solid work man
Thanks Big Swede!
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Old 10-06-2013, 04:50 PM   #60
Shep
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Sunday October 6th

Squats
Bar x 8
60.8kg x 5
93.6kg x 5
101.6kg x 5
111.6kg x 5
124.4kg x 5(wraps added)
These felt stronger today,I'll try for a slight weight increase next week

Standing OH Press
Bar x 10
47.8kg x 5
52.8kg x 5
57.8kg x 5
65kg x 5(wraps added)

Leg Press
370 x 10
390 x 10
410 x 10

I usually train early afternoon,but tonight I trained after a 12 hour day shift and surprisingly I felt strong and had a good session.
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