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[swanso5]

well it's probably not a perfect 30secs...i sprint 50m, trail off to a walk, turn and walk to where i finished and go again so 20 - 30secs rest i suppose

[HOUSTON TEXAN]

Good day because its TGIF

Front Squats

280lbs, 10x3

Incline BB Bench

190lbs, 4x6

T-Bar Rows

165lbs, 5x5

Tigerbend pushups

BW+45lbs, 3x12, I wasn't doing these perfect before but now I am that is why no increase in weight

Curls

45lbs, 2x6, 40lbs, 2x6, On the last set with the 45s I could barely get the last rep.

Seated Calf Raises

210lbs, 3x12

Good day.

[HOUSTON TEXAN]

10 sprints.

[HOUSTON TEXAN]

Washed my car today, front delts wooo.

[Boss Man]

Presumably you can see those Anterior Delts looking pumped

[HOUSTON TEXAN]

Yes all the mothers in the neighborhood get all hot and bothered when I was my car with my shirt off lolz.

[swanso5]

do you live in wysteria lane?

[HOUSTON TEXAN]

I wish, I didn't know where that was until I googled it. Do you watch Desperate Houswives swans?

[HOUSTON TEXAN]

I found out I was rotating my torso a little bit at the end of the reps on the db rows so I'm gonna redo 100lbs tomorrow.

245lbs 5x5 on bench tomorrow, I'm already getting excited.

[swanso5]

one of the worse things you can do is to twist the lumbar spine which why rotation crunches/twists aren't very good and stabilidation core stuff is tour sfest option as well as the core/abs having to work harder to stabilise rather than flex, ext, rot etc...

no a housewife fan here...

[HOUSTON TEXAN]

Pretty tough/annoying workout today.

Deadlifts

280lbs, 8x3,1x1,1x2, for some reason my body would not allow me to hold onto the weight on the last two sets, I was hella pissed.

BB Bench

245lbs, 5x5, This made me smile.

DB Rows

100lbs, 4x6, no torso twist whatsoever this time swans.

Lockouts

250lbs, 3x12, these were pretty easy gonna bump up the weight again next time.

Chins

30lbs, 4x6, upping the weight again next time.

You know looking back, besides deads I had a pretty damn good workout.

[Christopheel]

For deadlifts,

since it's a really heavy move, I sometimes need to pump down the intensity to keep progressing ... When you reach a point where your deads sucks, just lower the weight a bit and "start back" to increase weights on a safe zone ... That way you will keep you workout productive, sorry if the explanation were not 100% clear, feel free to ask questions.

ex If you can't break the 280lbs

just lower the weights too 260lbs but do instead of 10x3 do 10x4 or something like this. To keep a progression in the volume while being able to do perfect lifts. You will again be able to increase your number that way.

Also pumping down the volume can help ... but there I enter a weird and confuse ground for me lol

[swanso5]

- if you can bench 245 you sdhould be able to lockout at least 290 i think (is that 10% extra??)..if not maybe try holds in the top position to get the feel of the heavier wts and get confidence up
- do you use de load weeks...you should

[HOUSTON TEXAN]

What is a deload week?

And with the lockouts, should I still do 290lbs if I'm doing 3x8-12?

I also forgot I weighed 194lbs this morning, I was pretty excited considering I look better than I did at 175lbs in January.

[swanso5]

lockouts should be done for about 6 reps per set max i'd say simply because you want to overload the connective tissue


every 4 or so week you should have a de load week where you drop the vol for your big lifts but keep intensity reasonable but also a little lower too to give the nervous system a rest...EC done a an article and even an e-book on it which you should look into with some of the wts you throw around