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Old 11-02-2013, 11:35 PM   #1471
fenrisulfr
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Tired of lifting these baby weights.
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Juggernaut realization phase
10s wave

Bench press all paused
120x7 145x3 170x1 190x10

Pendlay row
120x7 145x3 170x1 190x10

Dips @gym weight 240
12/10/9

DB Row
50x8 90x5 140x3/5 PR 120x8/10 PR

Incline DB press all paused
35x16/9/9

Cable Ab Curl
150x16 160x10/10


Took the family out to eat before training, ate a bunch of bad for me food. Went to gym all bloated up and crushed it. Wanted to do heavy db rows so I loaded a tricep bar with 25s and rowed that for PR's. Ate a 1/4 of a chocolate fudge cake post workout and I'm currently having a massive insulin spike. Gains!


uhh yeah I dunno

Last edited by fenrisulfr; 11-03-2013 at 07:41 PM.
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Old 11-02-2013, 11:55 PM   #1472
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Solid work, Fen.

Hey, just out of curiosity - what's a tricep bar, and how did the rowing go with that?
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Old 11-03-2013, 12:18 AM   #1473
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Solid work, Fen.

Hey, just out of curiosity - what's a tricep bar, and how did the rowing go with that?

Not ideal but it worked. Grabbed it by the outside middle.
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Old 11-03-2013, 10:43 AM   #1474
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Ok Fen, this is what I see.

1) Hips are a tad high for your body.

2) Head is way forward of the bar.

This combination has you pulling with less than optimal leverages. Bring the hips down a bit, try to stand as upright as possible before pulling, and that head should come back some.

You don't want to squat those hips way down, but you do need them a hair lower. With them high more of your weight is forward and it's harder to pull that way.

Also notice your arms are not locked before you start pulling.



Notice how I have to get my hips a little lower to get my head back so I don't RDL. This is partly due to our god-given bone structure, etc. For me, the center of my shoulder is over the bar. For you right now it's in front of the bar more.

These little differences will make a big difference when pulling.

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Old 11-03-2013, 11:17 AM   #1475
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hench work fen!
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Old 11-03-2013, 03:00 PM   #1476
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Love it. Will hit you back next deadlift day!
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Old 11-03-2013, 09:06 PM   #1477
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I'm just happy you didn't dinner lol. Nice work for sure.

Just to add to Steve's fine observations and wisdom, you may wish to consider resetting fully between each rep in order to practice your setup
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Old 11-03-2013, 09:12 PM   #1478
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I'm just happy you didn't dinner lol. Nice work for sure.

Just to add to Steve's fine observations and wisdom, you may wish to consider resetting fully between each rep in order to practice your setup
Then my sets would never end!


In other news 10's wave is over!!!!

Last edited by fenrisulfr; 11-03-2013 at 10:35 PM.
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Old 11-04-2013, 11:27 AM   #1479
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Nice session, and on to bigger weights!
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Old 11-04-2013, 12:28 PM   #1480
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solid work and cake to boot! :-)
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