Prince of Pull

[Tblock1]

I've been doing OHP without much of an arch...no wonder Im not moving any weight...

It's not really arching that helps me so much as squeezing the bar as hard as I can and really concentrating on pushing upwards with my core not upper body. Take a huge breath squeeze your core as hard as possible and think of literally heaving the weight up with your back and core

This made a huge difference in my ohp vs before trying to use mainly my shoulders to get it up

 

[lweaver]

I'll have to work on it, theres no damn reason I shouldnt be heaving some weight...

 

[miked8c]

Bench

7x3x267.5
1x267.5

So I came in to this feeling strong as a bear, I was killing the weight today. And then on my 6th set I felt an upper back injury that I suffered from my military press day a few days ago. I did the seventh set and it felt even worse, it was making my right side significantly weaker. I really wanted to finish all 10 sets because I knew I had the strength.

I could tell by the 8th set however that I would seriously hurt myself if I continued. So I did one final rep and left, I will use the same weight again next week if I am healed up.

Read my other thread to hear about the injury in more detail.


Sucksss...

 

[miked8c]

Squat

135x5
185x3
225x3
275x3
315x3
365x3
405x6
405x2
315x10

Wow, lubed up, threw on a rubber, and raped this squat day.

Unfortunately I felt like I was going to puke after 315x10, might have been my hardest squat set ever. I had to wait ten minutes before doing my chins just because I felt sick after the last set of squats.

 

[lweaver]

Nice squats, 405x10 isn't too far down the road...

I thought you injured your back during weighted dips?

 

[miked8c]

Yeah, upper back on the right shoulder-blade.

As long as I am not rowing or benching I think I can get away with it.

I actually did three sets of pull ups today after squatting and I felt absolutely from my back.

I think I can count my lucky stars I didn't seriously hurt myself on this, so i will try to bench again in a week and military press in a few days.

405x10 would be beast.

 

[Tblock1]

Dude by the time you could get 405x10.......405x20 wouldnt be that far down the road. Now that would be monster......

 

[JDid23]

wouldn't be that far down the road?? 405x10 is fucking good enough, but 405x20 is adding 100% of the reps from 405x10 lol

 

[miked8c]

Lets not get ahead of ourselves. 405 still feels damn heavy.

Sore as sht today...

 

[Tblock1]

haha well remember when you do a 20 rep set you should be using your 10-12 rep max you know the breathing squats thing? You should try 315x20 sometime mike that would be sick