Good genes or good docs? 🤔
doing 75lb weighted dips (145lb body weight) 💪
Link in bio for wraps.
Squats were hard today because due to the shifts in weight from the last squat session (imbalances) my left hip flexor took on the extra weight and now it’s tight af 😤 but none the less, I moved heavier weight with my top singles at 155 and 158 (yay micro plates) minus the hip flexor. Everything moved fantastic. Slow and steady, it’s all coming back. Didn’t purposefully face the other way for the box squats. I just put the dang SSB bar in backwards and didn’t feel like wrestling it back out 🙃
152.5kg/335lbs for three 5s. The mind to muscle connection wasn’t there tonight, especially on squats, but when you’ve got a 6ft 230lbs islander yelling at you, you can’t be failing your set 🤙
Week 8 Day 1
Squat 230KG (79%) 4 Sets of 3 Reps
Bench 132.5KG (83%) 3 Sets of 4 Reps
First day back squatting heavy ish this week I start peaking my bench to max out in 3 week's.
Inget märkvärdigt just nu, försöker fortfarande hitta rätt, vill så mkt men allt blir skit. Morsan bröt armen och jobbet tar ut sin rätt, hinner max tre pass/v nu och får anpassa därefter. Testar lite marklyft mambo och press pasodoble för att iaf göra något strukturerat. Tyngre VII var magiskt, även om man mest känner sig liten och svag i jämförelse 💪4x5x72 kg i press och 6x2x200 kg i marklyft, sista set blev 6x200 🎥 pga ammoniak i näsan och Anki Bagger i lurarna
325 through 100 in chains with the Duffalo bar
W1D3: Deadlift. Light weight on the top sets, zeroing in on setup, starting position and speed off the floor.
405x3xAMRAP RP20 for 12.5 reps
(20 second rests between sets)
All reps #Hookgrip
... trying to work on that too.
More sadistic pulling accessories followed. 😈
My leverage is improving, but I’m still posturing too far over the bar some. Also, following some good advice, all multi-rep Deads will be performed from a “dead” stop. “Touch and Go” Deads are fundamentally useless in making all your reps count.
More reps and more reps until I correct it. That is all.
W1D2: Bench. Not a great day, shoulder was a bit janky and I was exhausted from work and lacking sleep. Still got it done. ➖
-265x3xAMRAP RP 20sec.
My handoff on the AMRAP set was botched and I ended up dropping the weight on my chest. After positioning and bracing myself, I counted to 3 and he pulled the liftoff way too hard and pulled my shoulders out of position, flattening my upper back and I lost all tightness. I’m ok, I caught it before it completely dropped. I didn’t post it because the guy handing off doesn’t deserve any mud slung at him and this is the Internet. You know how that goes. I learned that you can’t be specific enough when giving someone who is new and unaware instructions on a proper handoff.
So, in retrospect, my advice to anyone (my opinion alone) who is still a new student to the game as I am, benching SHOULD generally always be spotted; make sure you have someone who is experienced spot you, or at the very least, work to your personal trust level when you’re working alone.
W1D1: Squats. New block has my top sets at lighter weights, so I’m taking this opportunity to work on form and speed.
425x3xAMRAP RP20 (20 second rests) for 12 reps. Shoutout @akacaptainamerica
and my boy Nate for the side spot. Not tryna go out like Willie Lump Lump.
Accessory work for the gawds and feeling good in the pocket. -BW 290
Fit couples at gym be like !!
Tag a Fitness couple you know 👇
competed this past weekend at the USPA Red, White, and Blue Championships and had a huge day, capped of with this 535lb. deadlift! He not only competed himself, but did so with his dad, brother, and sister, so it was a whole family affair! Congrats on the awesome day Noah, and we are lucky to have you at GP Athletics!
Sunday Bench Day. Breaking in the new Gangsta wraps.
Slingshot bench for 255x5x5. .
Also noticed I can Slingshot bench more than I can 2-count paused deadlift. Noice! #howmuchyabench
Very productive SBD day technique wise 👌// 6x5 on squats // 6x5 on bench // 12x1 paused deads // @coreypulls
6:1:0 Tempo squats and 3:2:0 tempo bench // trying to keep pelvis tucked on squats and to press through my elbows on bench // @coreypulls