5/3/1 go!

[Filmbuff81]

What does the low weight have to do with resetting?

Oh wait you mean reset the weight between reps.

I thought you meant drop the weight back.

Yeah I normally take a bit more time on the reps. As I mentioned it threw a couple reps off when I didn't let the weight sit long enough.

[MKW]

Squat
145x5
185x5
220x5
255x5
295x5

Bench Press
95x5
120x5
145x5
170x5
195x5

BB Row
60x5
75x5
90x5
110x5
125x5


45 degree extension +15lbs 2x10

Ab wheel 3x5

Battling a stomach bug and head cold that kicked my ass today. Didn't go to work but managed this in the morning beforehand.

Back to work tomorrow for some filming.

Hahaha lol'd at this. Nice work man.

[NorthStrong]

Good stuff man! Strength is coming back quickly.

[Anthony21]

Have you thought about pulling with just singles? For me this has been something i've been doing with Wade since we started working together.

I really feel you're able to nail your form and technique with each pull seeing as you're pulling singles so you can make sure most the pulls stay consistent vs working with reps where your pull may change a bit due to working with reps.

[Filmbuff81]

Have you thought about pulling with just singles? For me this has been something i've been doing with Wade since we started working together.

I really feel you're able to nail your form and technique with each pull seeing as you're pulling singles so you can make sure most the pulls stay consistent vs working with reps where your pull may change a bit due to working with reps.

I have actually been considering switching to 5x1 or even 10x1 for cluster singles.

Any suggestions on my setup or ideas on some tips to help drill proper conventional form.

I ave a few drills I practice but I don't seem to be translating it to my actual workouts.

[Filmbuff81]

Hahaha lol'd at this. Nice work man.

Haha thanks. Always room for training right?

Good stuff man! Strength is coming back quickly.

Considering how heavy I am strength better come back fast haha.

[Anthony21]

I have actually been considering switching to 5x1 or even 10x1 for cluster singles.

Any suggestions on my setup or ideas on some tips to help drill proper conventional form.

I ave a few drills I practice but I don't seem to be translating it to my actual workouts.

Personally I would recommend singles, especially if you're working on your form and technique. What are the things that you're doing to correct your conventional pulls? Have any other vids besides this one for your conventional work?

[Filmbuff81]

Personally I would recommend singles, especially if you're working on your form and technique. What are the things that you're doing to correct your conventional pulls? Have any other vids besides this one for your conventional work?

Nothing recent. Just some old stuff. I'll see if I can find it.

I've been working on some hip hinge drills and trying to open up my thoracic spine a bit more to help bring my chest up more and bring everything into a natural arch.

I'm so used to low hip pulls during cleans and snatches that trying to go back to conventional pulls just feels weird right now.

[Anthony21]

Nothing recent. Just some old stuff. I'll see if I can find it.

I've been working on some hip hinge drills and trying to open up my thoracic spine a bit more to help bring my chest up more and bring everything into a natural arch.

I'm so used to low hip pulls during cleans and snatches that trying to go back to conventional pulls just feels weird right now.

It makes sense not having the motor pattern down but that will come with time. I would say just from watching that quick vid you need to get a lot more tighter in your set up. Honestly it doesn't look that bad though bro.

[Filmbuff81]

It makes sense not having the motor pattern down but that will come with time. I would say just from watching that quick vid you need to get a lot more tighter in your set up. Honestly it doesn't look that bad though bro.

Definitely need to set up tighter. I'll do timed singles next time to hone technique a bit more.

Thanks for helping

[Filmbuff81]

Squat
150x5
185x5
225x5
260x5
300x3
225x8

Bench Press
100x5
125x5
150x5
175x5
200x3
150x8

Back off set felt tough today

Went a little different after this.

Power clean
135 5x1

These felt easy so

155x1
175x1
185x1 5lb pr
190x0

Felt like doing some cleans today and it worked out pretty good.

Rows 135lbs 3x5 easy

Dips
BWx5
+25lbs x5
+25lbs x2.5

Superset

Tricep pushdowns 2x20
DB Hammer Curl 2x10

[xRequiem]

nice day

and yes singles and the way to go on DL as you can tell from my recent pr :P

[Filmbuff81]

nice day

and yes singles and the way to go on DL as you can tell from my recent pr :P

You get prs from puking. So you are an anomaly.

[Filmbuff81]

Prelogging since I am lazy and don't want to have to post from my phone tomorrow night

Squat
150x5
185x5
225x5
260x5
300x5

Bench Press
100x5
125x5
150x5
175x5
200x5

Power Clean
135x3
155x2
165x1
175x1
185x1,1,1 hoping I can bust out 3 singles at 185

BB Row 135lbs 5x5

Ab Wheel 3 sets of 5
weighted hypers 4 sets

In case you wonder the addition of cleans, I discovered a holy grail rec centre in north van that has 4 platforms, a giant stand full of chalk, and pendlay bumper plates and I love power cleans. and they aren't very heavy so it's a nice way to get some extra pulling in.

I will still do rows, but the ramp up sets or so light they are kinda silly right now so I prefer to do sets across on them to build my back up a bit more.

[xRequiem]

I was telling my friend that he could do 5x5 rows on Monday, cleans to warm up DL(up to a few heavy single) and 5x3 cleans on Friday.

that method will work as well

[Filmbuff81]

that is certainly a way to do it, but I'm just gonna do cleans on day 1 and 3 and then do rows after since I am just plain weak all around haha.

[DavoBC]

Nice powerclean pr. Where are you working out these days?

[Filmbuff81]

Nice powerclean pr. Where are you working out these days?

Since I moved to North Van I just go to one of the rec centre's close to me.

There's one just a 3 minute walk from me and another a 5 minute drive and then a few more around. but the one I have to drive to is the one with all the bells and whistles.

they have GHR machine too.

[BigJon55]

Since I moved to North Van I just go to one of the rec centre's close to me.

There's one just a 3 minute walk from me and another a 5 minute drive and then a few more around. but the one I have to drive to is the one with all the bells and whistles.

they have GHR machine too.

That sounds like a pretty sweet set up you've found!

[Filmbuff81]

That sounds like a pretty sweet set up you've found!

yeah it's pretty wicked. I knew that had bumpers, but I was not expecting encouragement of chalk and so many platforms, racks, and decent equipment.

[Anthony21]

Nice work bro.

[Filmbuff81]

Nice work bro.

thanks Anthony. We'll see if all goes according to plan, so you may renege that good work tomorrow haha.

[DavoBC]

yeah it's pretty wicked. I knew that had bumpers, but I was not expecting encouragement of chalk and so many platforms, racks, and decent equipment.

Dang which one is that? This place sounds great!

[Filmbuff81]

Dang which one is that? This place sounds great!

PM sent to keep it exclusive hahaha

[WHT_LIGHTNING]

nice

pwr clean PRs, strong squatting, **** yeah

[Filmbuff81]

nice

pwr clean PRs, strong squatting, **** yeah

thank you sir. too bad my power clean still sucks haha.

Although if I can somehow improve my speed under the bar to close to where it used to be it will go up pretty fast. I caught those cleans quite stiff legged.

[WHT_LIGHTNING]

thank you sir. too bad my power clean still sucks haha.

Although if I can somehow improve my speed under the bar to close to where it used to be it will go up pretty fast. I caught those cleans quite stiff legged.

well get under them, lol


#easiersaidthandone

[Filmbuff81]

well get under them, lol


#easiersaidthandone

hahaha you got that right. Need to transition faster and cut down the arm bend. Fixing arm bend will yield faster turn under the bar since I won't be yanking with my ****ing arms.

[psychodiver9]

It's on the interweb so no missed rep and no excuses

[Filmbuff81]

It's on the interweb so no missed rep and no excuses

True it makes it real.

The 185 was fairly easy so 2 mkre singles should be doable.

Too bad 190 felt so heavy.