5/3/1 with Randoja

[Randoja]

Originally Posted by BendtheBar

Make sure that bar is close to your shins with your hips in the right starting position. Also, you dip too low on the reps and you create upward momentum as you start to pull. Try to keep tight and sink only to the good leverage position, then focus on standing up while pulling the bar back to your body.

Also keep your arms straight. You are initiating pulls with bent arms, and as they straighten and get the slack out your hips rise.

Work on this for a few workouts and we'll see how it goes.

I think I'm getting better on the shins I've got some pretty big abrasions today. I will definitely focus on that Steve. I think think keeping the arms straight is probably on of my fundamental problems that I haven't noticed or been told about.

[5kgLifter]

Originally Posted by Randoja

I think I'm getting better on the shins I've got some pretty big abrasions today. I will definitely focus on that Steve. I think think keeping the arms straight is probably on of my fundamental problems that I haven't noticed or been told about.

Flex your triceps before you pull, it will lock both arms out, instant fix

[Randoja]

Originally Posted by 5kgLifter

Flex your triceps before you pull, it will lock both arms out, instant fix

Thanks Babs.

[BendtheBar]

Originally Posted by Randoja

I think I'm getting better on the shins I've got some pretty big abrasions today. I will definitely focus on that Steve. I think think keeping the arms straight is probably on of my fundamental problems that I haven't noticed or been told about.

Yeah it causes a chain reaction when you jerk and they tighten.

[Randoja]

Originally Posted by BendtheBar

Yeah it causes a chain reaction when you jerk and they tighten.

Definitely noted. Looking at my vid and visualizing what my posture would have to look like with straight arms, I think it's gonna be a good fix to a lot of my form faults. Already looking forward to next friday lol.

[Randoja]

9-10-12 Cycle 1, week 3, Bench

Bench 5@45--3@135--5@170--3@195--4@220 1 spotted
BBB 5x10@115
DB laterals 2x12@17.5--10@17.5
BB Curl 12@70--8@70--15@50

I know the setup is bad my spotter kinda boned me on it, but I'm happy that my butt stayed on the bench, and 4 reps is good for me. Great workout today, 1.5 scoops apple Condense and I was rocking right along today, pumps were great, and energy was really good too. Had a pretty good top set on bench today as well.

[bruteforce]

Nice work on the bench, and glad to hear that your deadlift seems like it will be a fairly easy fix. Keep on smashing!

[Randoja]

Originally Posted by bruteforce

Nice work on the bench, and glad to hear that your deadlift seems like it will be a fairly easy fix. Keep on smashing!

Thanks man, I'm super excited for it friday, if I can make some improvements on it this week, I'm gonna be pretty happy with my progress on all lifts formwise.

[BendtheBar]

Nice work hombre. That BBB will make you sore.

[markievicz]

Good work so far, BBB is a great template.... Bring forth the DOMS