Remember Remember the Lifts of November
hanlonsk
Posts: 762 Member
K. Wanted to comment on some things and add to some things, but was going to forget to switch months if I didn't do this first... so will be back in a moment, once I remember what I wanted to comment on.
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K, back, I think.
@canadianlbs I will be following your hookgrip journey- my 185 deadlifts led to the conversation of grip options the other day, as mine about wasn't up to the task. Switch grip and hook grip were both offered as e next step, but I'm not convinced I like either.
On grip in general. I learned not too long ago that I use "suicide grip" on OHP. Posted this pic on instagram and facebook and had several friends chewing on me for my "dangerous" methods. So, I am with krokador in that camp I guess.
Thus started a brief journey into trying to do OHP with my thumbs wrapped... and let's just say it isn't for me. It may be one of my many compensations for lack of flexibility, but it just didn't feel good.
@krokador I have enjoyed the OHP videos I've seen of you lately ... you make awesome weights for that lift look like no big deal.
I used to wrap thumbs on everything else, but currently not on squats either. Trainer noticed I had a strange habit of moving/rolling the bar up and down on my back with every lift. And so he took my thumbs off the bar. If I don't have ahold of it, in theory I can't be moving it independently. We are still working on this....
In terms of my lifting - yeah ummm let's just say my first corny thread title had something to do with no excuses, and then I realized how many excuses I currently had, and chose not to be a hypocrite and called it something else. Yesterday was supposed to be strong man cardio, and I was already running late, and was feeling like I got hit by the deadlift bus.... and so when I got to the gym, and trainer wasn't there, and hadn't left a sheet for me, I took it as a sign that I was meant to be on time to meet the boyfriend for pizza. To quote the girl who watched this unfold "you don't seem too heartbroken."
Today, I officially have lost the battle with the cold. I told trainer that and asked if he still wanted me tonight, or if he would rather me and my plague stayed away.... he chose option B
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:i opted for work-until-stupid-o'clock-and-just-lift-tomorrow but wanted to say love the thread title. thanks for making it, hanlon. interesting that you could squat with the thumbs under, but you can't press. we're mirror twinsies.
my own hook thing is more in the lines of preventative planning, i guess. i've gotten my deadlift up there a couple of times (this isn't one of those times) and yeah, definitely the left hand is a weak link. so i was just thinking this time i'll have the habit already down before i need it, instead of suddenly trying to add it in when i do. idk if i'll stick with it, but it's a minor experiment.0 -
Yay for november lifting. Nice point on OHP. I actually miss those a little. After my meet I'll have to bring it back into the routine.
deadlift - 1x5 @ 135, 1x3 @ 159, 2x3 @ 186, belt 2x2 @ 215, 3x1 @ 239, 2x2 @ 215
bench - 1x6 @ 65, 1x5 @ 75, 2x4 @ 88, 2x3 @ 95, 3x2 @ 99, 2x3 @ 95, 1x5 @ 88, 1x9 @ 75, 1x11 @ 65
db fly - 5x10 @ 25 (increased weight)
deadlift from plates/box - 1x5 @ 175, belt 2x5 @ 199 and 4x4 @ 225
curtsy lunge 6x5 @ 75
cable abs with w shaped bar 3x10 @ 900 -
K, back, I think.
@canadianlbs I will be following your hookgrip journey- my 185 deadlifts led to the conversation of grip options the other day, as mine about wasn't up to the task. Switch grip and hook grip were both offered as e next step, but I'm not convinced I like either.
On grip in general. I learned not too long ago that I use "suicide grip" on OHP. Posted this pic on instagram and facebook and had several friends chewing on me for my "dangerous" methods. So, I am with krokador in that camp I guess.
[...}
Thus started a brief journey into trying to do OHP with my thumbs wrapped... and let's just say it isn't for me. It may be one of my many compensations for lack of flexibility, but it just didn't feel good.
@krokador I have enjoyed the OHP videos I've seen of you lately ... you make awesome weights for that lift look like no big deal.
"suicide" grip is a bad idea on bench, where if the bar rolls forward it drops right onto your chest. Some people will still do it, because it does offer a slightly wider platform to push off of (= more weight moved). On OHP, since you're standing up, even if the bar rolls forward, you have time to get outta dodge before that thing comes crashing down on you, and that's if you drop it on the lockout (which... does that even happen?). Otherwise, it rolls forward and crashes to the floor. Sad for the weights, but really, no danger to anyone. So that,s not something to be really worried about IMO.
I AM super happy about how well my OHP's been moving. Used to be the bane of me (like most of the other women here), so I think while a part of me does like to brag a little, let's face it, showing you guys it does eventually get better isn't a bad idea either
Speaking of, I should go get ready for Snatch accessory day =D0 -
Well shoot, today was just a bust. I made the mistake of mixing a quaker caramel choc chip rice cake with my preworkout (it was a test, like, "hey I'm really hungry today, let's see if lifting witha bit of quick carbs will go well"). Major bloat and inflammation. My EVERYTHING just hurts. (And I was still hungry like 15 minutes later -_-')
I got through my snatch pulls (95x5, 100x5, 105x2x5)
and snatch balance (65x5, 75x3, 85x2x3)
without too many form issues, but my upper back and shoulders were already hating me.
Then I started warming up for front squats and my left hip strted getting angry. Program said 135 (80% of 1RM) for 4x5 (with 2 min handstand practice in-between)
I got 135x5 once, barely. Then 130x5, again barely. 125x5, even worse than 130...
with 2-3 wall walks and short short holds in between each set (wrists were killing me).
Then my lower back on the left side started feeling tweaky. I tried to hip twist it back into place to no avail. Sat for 2-3 minutes hoping it would settle. I toyed with the idea of skipping the metcon, told myself I wasn't going to quit after all...
Then I bailed without even finishing my squat work sets.
Sometimes you just gotta learn to take the loss and walk away.1 -
So I've been working on NOT facing the mirror while I lift because I've read multiple times that it's better to "feel" how you're moving and not watch yourself.....
Still working on SL 5x5.
Squats 3x5@85. 5x5@105
OHP 5x8@35. I just can't do 45 without turning it into a push press so I upped the reps today. I decided to give the gym owner until the end of the week to get fractional plates or I'm just dishing out the $50 for my own. @krokador I have the ones you recommended sitting in my amazon cart just waiting for me to pull the trigger. I'm also sitting with one of the lacrosse balls your recommended behind my hip right now so you're my favorite person, ever.
Deadlift 1x5@135. That felt good and I wanted to do more, but I'm sticking with the program.
So far I haven't hurt myself at all and although I'm somewhat sore the day after I lift, it's not to a point of hindering any activity, so that feels like a good place to be.
Funny that I never knew suicide grip was a thing but I totally do that when I OHP too. I keep trying to stop myself and wrap my thumb because it feel like that's what I SHOULD do, but if everyone else is doing it I'm not going to beat myself up too much about it.
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this grip discussion is a good example of how personal 'good' form can be. and how strange. wrapping my thumb seems to keep my wrists honest with press, but it makes the bend worse with everything else. i've even caught my hands trying to deadlift with the same four-finger scoop that i still like to use when i row
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Home with a sick kid today so no gym for me.0
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spectacular day. brag brag brag celebrate brag.
mainly because i completed phase 1 of the hepburn programme. eight triples on deadlifts and overhead press . . . so i can now really decisively feel like i own those triples and they're not a fluke.
i didn't mention anything to mr t, but he noticed that i've gone military and commented on it after my very first set. that was a nice little shot of validation, just having somebody notice my feet - and be knowledgeable enough to seem like he understands what it means. i can't say that i do find military harder than the civilian form. and that's not so much bragging as an admission that something's a little bit broken right now. if i'm totally honest on it - military is simply more comfortable now, because i can keep my bad hip out of trouble by clipping my heels and squeezing hell out of my glutes. with abduction, i can run into that pinch and that *kitten* things right up.
we had an interesting little discussion on it anyway. about feet apart versus feet together and what it means for 'stability'. fact is, imo anyone doing an overhead press is stable by definition, just based on the fact that people don't usually fall over while doing it. but what i'm noticing is that military definitely feels like a different lift. not necessarily harder, just different in the way that front and back squats are not the same lift.
we narrowed it down to the abs. and here's what is interesting - mr t said the usual stuff about how it's funny people talk about doing press for 'stability' and then they place their feet hip width apart. that made me think about stability properly, and made me aware that when i keep my feet separated, my sternum is like the apex of a very long narrow triangle. that means the 'stability' thing passes through my obliques. as opposed to what mr t commented on. when you have no space between your feet, the stabilizing has to go more in a dead straight path right down your midline. through your abs, as a matter of fact.
i had actually failed to notice that fact until i heard it from him. i hadn't thought about where the force goes at all. b ut once he pointed it out i think i cleaned up one tiny factor in my own press.
anyway. i got all eight of my triples done, and that goes for my deadlifts as well. so i've graduated from cycle 1 and yay me \o/1 -
After pretty much a full rest day (barring some terrible wogging that does seem to have loosened up my neck a smidge) I felt good enough to give it another go. Todya was one of those COMPETE day, but instead of a running clock, I allowed myself just a teensy bit more wiggle room between stuff. Only about 2 extra minutes total, really. I'm kinda run down by stress and the injuries, but still plodding along!
10 min to HEAVY power clean + front squat
75, 85, 95, 105, 110, 115, 120 aaand 127.5 for a new 2.5lbs PR! Woohoo! =D
10-22 minutes: 4 sets for total reps:
assisted pull-ups: 9/8/7/9 (33)
pike press (12' box): 8/7/7/8 (30)
22-24 REST (thank gawd)
24-34: 5 rounds for time of
Power clean + front squat @75% of heavy rep x 5
burpees over bar x10
(managed 3 rounds and 3 cleans. It got pretty ugly, I won't lie. But I think I'm building a little burpee resilience again, finally!)
34-36...38? lol REST lying on the ground panting and hating life
36-46 - 10 min AMRAP with 2x20lbs DB
- 2 DB Push Press x5
- Front rack lunges x5 (forward 1st round, backwards rest, and dropped from front rack to farmer-style mid-way through the 3rd set because my shoulders/neck couldn't take it.)
- Bent over rows x5
- push-ups (on DB 1st round, ground the rest)
Made it through 5 rounds and 3 lunges per side I believe. Honestly, I was going at a snail's pace the first 4-5 minutes of this, just because I still hadn't fully recovered from the burpees, lol.
Then I decided to get in a little work to stabilize that upper back a bit:
Face pulls 35x15, 45x12, 45x12
And just to hit "bench" muscles a bit:
bent-over cable crossovers: 15x12 and 15x10 (minimal rest between sets, I just wanted to get out of there)
Here's hoping taking tomorrow off will allow that neck to finish healing. Now excuse me while I finish lunch (it's 15:17, lol) and go for a walk before the sun sets 0 -
Ok, finally lifted again.
Was theoretically healthy enough to by Friday, but was the last time I will see boyfriend for a while. So, he won. Yesterday, my old ninjutsu instructor was back in the area and organized a training day... so I spent 4 hours trying to remember how to be a ninja. And realistically, I don't remember much, I was rolling about as well as a lumpy box...which led to my head getting bounced off the ground pretty good at least once.
So, a bit tired and sore after all that fun. But.... after putting off squats for almost a week now, I figured I needed to go ahead and do that today, or else trainer might start to think it was on purpose.
Squats - 10@45, 6@75, 4@95, 4x5@115. About part way thru set 3 it wasn't looking likely I would finish that set, let alone get thru the 4th one. But, we got there. Somehow. Depth was questionable on a lot of reps at the 115, but I'm hoping it, and how hard 115 was in general can be attributed to above mentioned ninja training fatigue.
Sumo deadlifts - this was a kinda surprising addition to the day, but if it meant fewer squats, I was game. Trainer mentioned how many gals he had seen pulling 500+ pounds lately using sumo. So, I think he mostly wanted me to try it and see what I thought. We stayed light, as this was very different for me. Like, I actually aborted the first rep it felt so goofy. 5x4@95
Split squats, oooohhhh how I hate these.... still... like I told trainer these have possibly passed burpees on the list of exercises I hate. But, 3x12 each side, w/20lb weight. They are getting better, I mean we have doubled the weight (haha). I'm still using the pvc for balance.... when right leg is down the pipe is more a security/comfort measure. Left, with the wonky ankle... it is definitely still a necessity, but I didn't have to abort any sets to regroup and get balance back. Came close a few times though.
Dumbbell oblique crunches @ 50lbs. 4x15 each side.... these seem to have escalated rather quickly. Ugh.2 -
Also, way to go @canadianlbs!!!!
.... and now you have me thinking about my press... first y'all have me thinking about my grip on various lifts, and trainer does too, then y'all have me thinking about feet.... as does trainer (on deadlifts from him).... there's a lot of brain work going on this month for what one generally approaches as "pick up heavy thing, put down heavy thing, repeat" sort of simple.1 -
after putting off squats for almost a week now, I figured I needed to go ahead and do that today
lol. you and me are living each other's lives on this one. sunday is turning into my squat day, just because i don't like to risk doing them during the week in case they get me messed up. more room now i'm not working full time anymore though.
i wanted to properly finish this cycle 1, so did my 8x3 bench press at 60. no problems. and added the 3x8 as well (pretending i've been consistent with bench) so now i really CAN say that i'm done cycle 1.
squats too, as a matter of fact. i was going to ladder them but while i was doing one of the sets i thought about how i've been talking up all the hepburn benefits for other lifts. so then it suddenly seemed stupid to keep wrecking my squat muscles with all this mad volume at moveable weights, rather than letting the magic of 2x8 work for me on them too. so i pretended like i'd been hepburning my squats at 60 this entire time, and settled for just making sure that i covered the final 3x8 for them too.
actually did half as triples and then did the last four as two. i'm still going to add weight, probably . . . just because doing all those earlier sets of five seemed to me like they should count. going to stick to my front/back super sets though
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Managed to hit all my last 2 A&B session 5x5 targets! Squat 52.5kg,
overhead press 22.5kg,
dead lift 50kg, bench press 32.5kg,
row 37.5kg.
All above don’t include the light bar. My Olympic bar arrives today and some fractional weights. I shall move over to the new bar which should power me through the next 2.5kgs extra weight.2 -
Back at it after a day of basically full rest again. Sometimes I have it in me to do active recovery. Sometimes a 20 minute walk and a few bw squats is all I can get myself through. Still dealing with the backlash of all this weekend's stress. And my legs let me know early on in my warm-up that they weren't quite recovered from the front squats and lunges on saturday.
So would you believe me if I said I kinda took it easy today? lol
10 mins to work up to a heavy hang snatch + full snatch
65, 70, 75, 80, 82.5, aaand then a tough but not too ugly 85!
I just love how it looks to throw that weigth around, even if it's not super heavy, and the technique isn't perfect ^^
Then EMOTM x5 -> 2 hang snatches @ 90% of above (went with 77.5lbs, since I'd done 75 last week haha)
Back squats: 1x5 @80% of 1RM, then program said 3x5 @ 85%
I did 147.5lbs x5 and it went okay, but it was really tough, so instead of jumping up to my top set, I went with a pyramid today. 152.5x5, 155x5, 157.5 (85%) x5
Maybe I *could* have made it through 3 sets at 157.5? We will never know. I'm just happy I got the work in, y'know?
And the WOD today was a bit of an odd combination. Not a chipper, but not really a power metcon, either. Kind of a ladder?
15 min for time:
- 3 muscle-ups (I did trx transitions + triceps extensions)
- 6 overhead squat (from the groud, 75lbs)
- 9 box jumps (Shhhhh! don't tell anyone I did those. On an 18' box)
- 6 trx MUs
- 9 OHS
- 12 BJ
- 15 barbell thrusters (75lbs here, too. Had to cut it into 5/5/5, this was killing my wrists!)
- 12 BJ
- 9 OHS
- 6 trx MUs
- 9 BK
- 6 OHS
- MUs for R.A.T. (I got 4.... I FINISHED THE LADDER!!! WEEE!!!)
Good times
I'm actually feeling pretty good right now =D
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I'm just going to start saying this when people asked me what I did over the weekendso I spent 4 hours trying to remember how to be a ninja.
I barely know you and even I don't believe youSo would you believe me if I said I kinda took it easy today? lol
So the gym owner got me 5lb plates, which is better than nothing. I've decided I'm not going to stress about 2.5 and 1 pound ones. If I can't do a lift 10 pounds heavier I'll just keep working on it till I can. (Until I decide that's bullsh** and buy them myself)
Today's workout:
Squats - 2x5@85 5x5@115
Bench press - 2x10@65 5x5@75
Barbell row 5x5@95
I'm sore right now (in a good way) but I'm hoping that doesn't mean I'll be hurting tomorrow....
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Back at it today after 3 days of doing nothing.
For some reason there were a lot of people at the gym today and so I had to work around them today. And there is this one guy who does his entire routine in the one squat rack that the gym has. He does his overhead press there and today he was doing some kind of weird reverse push-up type things there.
Anyway....
Bench
10x45
5x65
3x85
4x4 * 85
Skull crushers
3x8 * 30
5 negative pull ups
Rows
5x5 * 85
1 hour power yoga
Squats
5x65
5x85
5x5 * 115
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So yesterday's lifting session, despite how much squats and I are not friends,, and despite how much I despise split squats, didn't seem all that terrible from a workload perspective. So, needless to say, I was terribly surprised by how sore I was when I woke up, and still am.
Today was strongman cardio- we are up to 10 rounds. Thank goodness it was on a sheet so I could check it off, because I'm not sure I could have kept track of 10 rounds today.
Yoke push (190), sled drag (180), big dumbbell thing,
4x15 Russian twists, 30lb dumbbell (once again, ab stuff seems to be escalating quickly)1 -
squat 2x10 @ 45, 1x5 @ 108, 1x4 @ 129, 2x3 @ 155, belt 5x3 @ 175
bench 1x5 @ 65, 1x4 @ 75, 2x3 @ 88, 3x3 @ 99, 4x2 @ 106
db fly 5x8 @ 27.5 - couldn't find the 20 or 17.5 dumbbells so tried these but less reps than the usual 10
dip 5x8 @ bw
squat 1x5 @ 108, 1x5 @ 129, 1x5 @ 155, belt 4x4 @ 165
good morning 5x5 @ 125
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krok - you are definitely leaner than pics and clips i've seen of you in the past. just sayin'. and also, yes those kinds of lifts are so cool. i drop everything and just watch when someone is being olympic in any space that i'm in.
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canadianlbs wrote: »krok - you are definitely leaner than pics and clips i've seen of you in the past. just sayin'. and also, yes those kinds of lifts are so cool. i drop everything and just watch when someone is being olympic in any space that i'm in.
Thanks, it's good to hear that, when I've been struggling with that weight loss for a while. I'm still far away from that 181lbs, 33% BF body I had at the beginning of 2014 (I think it was 2014... wow, so long ago) lol. But one step at a time. I didn't regain all that weight overnight. (I yoyoed it quite a bit, actually xD)
Aaaand my neck is still bothering me *sighs* I may need to abdicate here. But dang, I'm so close!
10 min to heavy 2 hang cleans + 1 jerk -> made it to 105 again. Actually felt good through this.
EMOTM x5 @ 90%, had done 92.5 last week, so went for 95. Went well, really, but for some reason my shoulder neck started bothering me a bit out of nowhere in between the last rep and my OHP warm-up... Decided to try to push through
Every 3 min x4
OHP 80x3, 85x3, 87.5x3, 90x3 (whoop! and despite my shoulder feeling pinchy)
chest to bar pull-ups x5 varying resistance.
I tried the gym's bands because I felt like changing it up. Couldn't get a muscle up with the heaviest band, chest to bar was too easy with the second to heaviest, and the next step down was too hard xD I'll stick to mine, I guess?
At this point, I was in too much upper back/shoulder/neck pain. The pull-ups were not fun, actually. So out the window went the conditionning session I was supposed to do. I did 8 minutes (1 @100% 1 @ 50% x4) on the spin bike instead. I am happy to report I have ZE!RO leg endurance and I only felt that in the lower quads and knees, really xD Is that normal? I like rowing better (but yea, need to rest that).
I'll try to give it some rest tonight, use whatever I can find to make it feel better, and perhaps give it a rehab session tomorrow if it's not too angry. If only I could figure out exactly which muscle is causing my grief. It's mostly when I lean my head back. The rest radiates from that.
The odd thing is, aside from that naggin issue, I got through the hamstring thing okay and I'm feeling better/stronger than I have in a long while
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i blame levator scapula for everything neck. it's a good start, and even if it's not causing the current issue it's always up to somethign so blaming it is just good policy 0
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canadianlbs wrote: »i blame levator scapula for everything neck. it's a good start, and even if it's not causing the current issue it's always up to somethign so blaming it is just good policy
I just had to look at a pic of the neck muscles to situate myself here, and I think with the area the pain is in, I'm actually dealing with a rhomboid thing. Or, whatever it is, is making my rhomboids flare up. I... can't believe I hadn't thought of looking at a picture. Hey, kindly remind me to leaf through my supple leopard when I get home? lol1 -
cranky rhomboids sounds like your lower traps aren't helping them out quite enough. or perhaps i just have a bee in the bonnet about the low traps. hope it resolves itself . . . and remember what you just told me a few weeks ago: if it hurts you, DON'T STRETCH. 0
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called doctor's office and yeah; the locum who saw me in july never finished those notes or put my name in. instead, i came out with a referral to a sports doc, which is probably going to be more useful in the longer term anyway.
i also got a flu shot and got sent to give blood for a few basic things. and then i went lifting. i know you're not supposed to, but i had the deadlifting shoes on already, so yeah it's a new hepburn cycle, people.
press went really nicely at 60 pounds. that was nice because i was sort of frightened of it. knowing that i'd already jumped five to do the previous cycle made me wonder how far that can go. but the doubles were actually more doable at 60 than they felt when i started the first cycle seriously, aka when they were 55. i do really like the short sets. i seem to focus so much better and get more out of each rep when i know i've only got two or three so better enjoy them as much as i can, while i can.
and strict pressing seems like it's forcing me to keep it more even between left and right. so probably too early to call that a magic bullet but that would be nice.
i also decided to go ahead and add rows back in as a 'real' lift. so i did those at 70, and then the deadlifts at 130. the deadlifts i was really unhappy about, but that's a whole other problem.0 -
oh! also i was doing pulldowns instead of the band pulls in between sets of press, and i think those were at 60 pounds. so at a later point i found the pin set to 85 and just tried it for no viable reason at all. i actually got five reps, and they felt like good reps, not the kind where you're sacrificing a little bit here and a little bit there for the sheer sake of just getting them done.0
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Link to picture, I hope?
If this may save someone else having neck/shoulder issues... I think this may have been the #1 issue for me. SCALENES! I had a hard time doing it proper, especially on the right side (the side my shoulder also bothers me, go figure, eh?), so I'm gonna take this one as a maintenance thing. I can do it watching TV or whatnot, so I'll just chip away at the grime in there over time. But I can tell you all that I already feel like, 75% better just with releasing that (and that SCM because I'm a square jaw type of gal, and I DO tend to clench my teeth when I lift). There are like, 5 pages on the neck in that book. I went over 4 of them and was surprised just how awful ALL those areas feel, haha. LAX balls are amazing (and so is the supple leopard. I tend to forget I have this little gem, but it has come through a number of times for me already. So glad I bought it!)
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So, I'm used to trainer bench days being pretty basic and usually get done and going "really? That's it?" .... yeah, not so much today. Today was a "I better wash my hair tonight because I'm not sure it will be possible in the morning" sort of day. Not to mention DOMs from squats Sunday are still definitely a thing.
I'm not even sure I can recap today... as we went off script. The usual bench locations were all in use. And apparently that's what we needed for the "dead presses" he had planned... so, instead, we went off script, and stayed there lol. Pretty certain he was just making things up by the end.
Bench 10@45, 6@75, 3@95, 3x3@105!!!, 6@95, 4@95, 12@75, and what I'm calling 7.5@75
Paused floor presses??? I can't tell you hardly anything else, I think there were 4 sets of 5, at 65, and then 75 or 85? He was hiding what he was putting on after the 10lb bumper plates...
Then a tricep thing I can't even know what to call... laying on the floor on my back... ez bar w/bumper plates... skull crusher type thing... then roll bar behind till arms are straight??? Whatever it was, it sucked lol... past that, don't try at home based on my description ...
Then we did this like 1 arm dumbbell clean and press I think he called it... either way, essentially ground to overhead with a dumbbell, alternating arms... we started with 35.... which When my best OHP is 65....6 each side, still trying to figure out how that worked, then 6 @30, and then 6@25....
Then ab stuffs... apparently the laying leg raises aren't terrible enough on their own,... today I got the little orange band around my ankles, and he stood on the other end... and got to do them that way, 3x15, fml
Then I came home and committed the mortal sin that is burning bacon....
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Then I came home and committed the mortal sin that is burning bacon....
oh noes well, if it's any compensation i'll recognise you're in no shape to do this for yourself and do the back pats for you. commiseration or congratulations on getting through a fierce day, pick whichever you like.
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Moved over to my new setup. 7ft Olympic barbell was quite a change! Anyhow I attempted workout B on the weights the app said. I failed on all but came close. Deadlift felt like a grip issue so any tips on that would be helpful. Not sure if cause of the bigger diameter of the bar?
Today’s results:
Squats - 55kg 3,5,5,5,5
OHP - 25kg 4,3,5,3,4
Deadlift - 55kg 1x33
This discussion has been closed.