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- Thread starter JDid23
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JDid23
New member
thats why i do 2 with each grip for 4 total sets.
Tblock1
New member
Yeah I def. wouldn't suggest mixed grip shrugs even if you alternate them every set cause the traps already get plenty enough work deadlifting most people's upper traps are overpowering. I would do them double overhand using them to work your grip strength too. Plus alternated grip is pretty rough on the underhand bicep so you want to keep it to a minimum, only use on deadlifts.
JDid23
New member
Bench Press Day 1+ Rep (diet bad, shitty day overall today.. i have been so fucking hectic lately between so much crap)
Bench Press
45x8
95x2
125x5
140x3
155x3 (medium spot on 4th)
155x2 (medium spot on 3rd not needed)-- better form
DB Row (kind of cheated after about 12 reps on each, but it wasn't too much and i liked the 20 rep rows)
45 lb DBs x 20- PR 2x20
45 lb DBs x 20
Neutral Grip (kinda closed) DB Bench (switched off with each arm)
35 lb DBs x 10- PR 3x10
35 lb DBs x 10
35 lb DBs x 10
Clean and Jerk (im so dumb- forgot to do it earlier)
75x5
75x5
Comments: Had to go. Really way too much shit going on to focus today- i won't go in depth but one of my friend's really old exes (still friends with her) commited suicide and me and some friends took him out to lunch since he was so distraught. That combined with me having to do so much at this time of the year took my focus off of the gym whereas yesterday i was fucking so ready to deadlift and last week i was really pumped to bench. I think my mentality was shitty and i wasn't able to focus today. DB Rows and everything else went well, but i completely forgot clean and jerks since my time was limited and i was by the DB rack.
Squats on Sunday- Hopefully, my quad will feel up to squatting...... Sunday will be my last day before entering deload week. However, I will be in Canada from Friday-Monday (getting back at like 4:00 AM) so i don't think i'll be able to lift unless the hotel i am staying at has a gym. I will ask this in my old 5/3/1 thread, but is it okay to combine deload days next week?
Bench Press
45x8
95x2
125x5
140x3
155x3 (medium spot on 4th)
155x2 (medium spot on 3rd not needed)-- better form
DB Row (kind of cheated after about 12 reps on each, but it wasn't too much and i liked the 20 rep rows)
45 lb DBs x 20- PR 2x20
45 lb DBs x 20
Neutral Grip (kinda closed) DB Bench (switched off with each arm)
35 lb DBs x 10- PR 3x10
35 lb DBs x 10
35 lb DBs x 10
Clean and Jerk (im so dumb- forgot to do it earlier)
75x5
75x5
Comments: Had to go. Really way too much shit going on to focus today- i won't go in depth but one of my friend's really old exes (still friends with her) commited suicide and me and some friends took him out to lunch since he was so distraught. That combined with me having to do so much at this time of the year took my focus off of the gym whereas yesterday i was fucking so ready to deadlift and last week i was really pumped to bench. I think my mentality was shitty and i wasn't able to focus today. DB Rows and everything else went well, but i completely forgot clean and jerks since my time was limited and i was by the DB rack.
Squats on Sunday- Hopefully, my quad will feel up to squatting...... Sunday will be my last day before entering deload week. However, I will be in Canada from Friday-Monday (getting back at like 4:00 AM) so i don't think i'll be able to lift unless the hotel i am staying at has a gym. I will ask this in my old 5/3/1 thread, but is it okay to combine deload days next week?
JDid23
New member
My form on the first set was atrocious. My friend said i was tucking my elbows way too much (to the point where it hurt me) and pushing the weight towards my feet instead of just up. Today was really just a shitty day altogether.
Tblock1
New member
Wow bro hope things go better. Wait so are those db clean and jerks with the 75's? Do you do them single arm or double arm?
I would be interested to see your bench form...
The elbow tuck should be about 15 degrees. I used to tuck mine way to far aswell.
JDid23
New member
thanks. Nah they were with the BB. I am going to do single arm next week though.
Tblock1
New member
Oh okay cause I was like there's no way he was db clean and jerking the 75's for 5 reps lol and if he is he would be benching way more! Lol can't wait to see your 1 rep maxes, the one thing I would warn you about is your bench though, me thinks squats and deadlifts will go great, military may be lower than you expected, and bench might be lower than expected too. For you bench seems to be your "variable" lift, ie things go wrong a lot (proly squats for me lol), so never expect too much out of it. But deadlifts always go great for you (same with me
so those will probably be great for 1 rep maxes. God I wish you could video them though that would be sick!
