My Training Journal

[ExtraMile]

nice military... cya on em soon babe

you currently doing anything to progress with chins?

Im going to progress as a unit of total reps instead of just trying to rep PR the first set, so I did 6x4 (24 total reps) today so next session Ill probably 7x4 (28 total reps) then 6x5 (30 total reps) or something like that, iv not really thought it out properly yet...


and if all goes to plan my military is gonna start going up now but Ill talk about that in a later post

 

[Scotsman]

yeah, its pointless it gives u no advantage and its just another little thing that makes it easier to fail a lift. I only get a 4th attempt if I can pass all of my first 3 lifts too, Ill have to see how it goes, either way im not benching again until the comp, I might do some dumbell work today though after shoulders...

Lifting your head does give you an advantage if you are wearing a bench shirt. It makes closed back and some open back shirts easier to touch in. Hence the reason a lot of feds don't allow it, even raw divisions where the rule just carried over.

Cheers,
Scotsman

 

[ExtraMile]

Lifting your head does give you an advantage if you are wearing a bench shirt. It makes closed back and some open back shirts easier to touch in. Hence the reason a lot of feds don't allow it, even raw divisions where the rule just carried over.

Cheers,
Scotsman

Oh right, I didnt realise

 

[the.gladiator1987]

how does lifting ur head make a raw lift easier?

 

[ExtraMile]

how does lifting ur head make a raw lift easier?

he said it makes an equipped benchpress easier because it makes it easier to pull the bar down to your chest which can become difficult when you have a tight bench suit, and that the head thing just crossed over to raw feds, Im guessing because the fed im lifting in has a division for single ply and a division for raw they just decided to use the same rule for both.

 

[the.gladiator1987]

oh got it

 

[ExtraMile]

Today - Deadlifts

Deads
132 x 5
198 x 5
253 x 2
286 x 5
242 x 7 deficit, bar at ankles PR

Deep Dips
50lbs of assistance x 10
bw x 5
bw + 33lbs x 5
(bodyweight is 202lbs)

Lying Floor Extensions
bar x 5
47lbs x 8
69lbs x 9
80lbs x 9 PR
91lbs x 3 PR

Pushdowns on Lat Pulldown Station
1x5 7 plates PR
2x10 6 plates PR
1x20 3 plates w/ rope

Weighted Hypers
bw + 36lbs x 15 reps x3 sets PR

gonna stop the deficit deadlifts now

cool workout, now Im just gonna rest up till the comp on saturday

EDIT: forgot to mension, Iv added 33lbs to my deadlift this month and so starting next week if I can keep the 5 rep sets I will start setting all time deadlift PR's, instead of just PR's since my injury

 

[JDid23]

good shit man! nice deads

 

[the.gladiator1987]

Today - Deadlifts

Deads
132 x 5
198 x 5
253 x 2
286 x 5
242 x 7 deficit, bar at ankles PR

Deep Dips
50lbs of assistance x 10
bw x 5
bw + 33lbs x 5
(bodyweight is 202lbs)

Lying Floor Extensions
bar x 5
47lbs x 8
69lbs x 9
80lbs x 9 PR
91lbs x 3 PR

Pushdowns on Lat Pulldown Station
1x5 7 plates PR
2x10 6 plates PR
1x20 3 plates w/ rope

Weighted Hypers
bw + 36lbs x 15 reps x3 sets PR

gonna stop the deficit deadlifts now

cool workout, now Im just gonna rest up till the comp on saturday

EDIT: forgot to mension, Iv added 33lbs to my deadlift this month and so starting next week if I can keep the 5 rep sets I will start setting all time deadlift PR's, instead of just PR's since my injury

good deads bro. Fuck when I do hypers I grab a 35lb plate and can barely do 3 sets of 15. Like it fuckin burns hella bad, maybe thats because I was on cycle so I had terrible low back pumps. Cant believe youre 202! lol wtf are lying floor extensions and pushdowns?

 

[ExtraMile]

good deads bro. Fuck when I do hypers I grab a 35lb plate and can barely do 3 sets of 15. Like it fuckin burns hella bad, maybe thats because I was on cycle so I had terrible low back pumps. Cant believe youre 202! lol wtf are lying floor extensions and pushdowns?

I think I may be holding some water weight from creatine, on an empty stomach in the morning Im back down to 196 anyway.

I do my weighted hypers with a bar held in the same position you would for a zercher squat, so I hold the bar in the pit of my elbows, I prefer doing that than doing it with a plate, I also think holding a plate to your chest may be easier, but I could be wrong. But yeah hypers give me an insane lower back pump too especially as I hold each rep at the top with a squeeze for a second


Lying floor extensions are basically skullcrushers while lying on the floor so the plates hit the floor and its a dead weight for each rep, its like deadlifting for your triceps lol. Ill put a video at the end of how u do them. And pushdowns are just tricep pressdowns just a differant name lol, you know what exercise I mean now? Standing up straight with a cable and short bar or rope attachment?

This is what I mean by the floor extensions: