Yeah, it doesn't really matter. I'd do them sitting, if I had a better setup. I've read that it hits different, smaller muscles when you do corrective exercises with lighter weights. It might be bro science, who knows. The theory is that stronger muscles (which already get worked with heavy rows) take over when you do things like face pulls with heavy weight. I know Wendler recommends going very light on most assistance, so it fits into that for me as well.
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Thread: Crazy Kraut's Lifting Log
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02-07-2013, 08:34 AM #1231Lifting Log: http://forum.bodybuilding.com/showthread.php?t=147159883
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02-07-2013, 08:43 AM #1232
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02-07-2013, 08:44 AM #1233
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02-07-2013, 09:38 AM #1234
- Join Date: Jul 2011
- Location: Gothenburg, State / Province, Sweden
- Age: 64
- Posts: 5,966
- Rep Power: 2430
Lol'ed at the "warm up" sets for bench. What a volume on rows!
my workout log -> http://forum.bodybuilding.com/showthread.php?t=147657213
my blog about weight lifting -> http://jsaarelainen.wordpress.com/
"May the sun illuminate thy path!"
my currents : sq 319 - dl 419 - bp - 231 - ohp 143
my goals 2014 : sq 341 - dl 440 - bp 242 - ohp 154
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02-07-2013, 03:12 PM #1235
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02-07-2013, 03:15 PM #1236
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02-08-2013, 07:41 AM #1237
2/8/13 - Squat - C14, W1 (3,3,3)
5/3/1 Back Squat (TM=170kg/375lbs):
WU:
5xBar
5xBar
5x60kg/132lbs
5x60kg/132lbs
5x80kg/176lbs
5x80kg/176lbs
2x100kg/220lbs
1x120kg/265lbs
WS:
3x136kg/300lbs
3x145kg/320lbs
3x153.5kg/338lbs
Last set felt pretty heavy.
Front Squat:
3x100kg/220lbs
3x100kg/220lbs
3x100kg/220lbs
3x100kg/220lbs
3x100kg/220lbs
3x100kg/220lbs
3x80kg/176lbs
3x80kg/176lbs
3x80kg/176lbs
3x80kg/176lbs
Brutal.
Calf Raise:
10x180kg/397lbs
10x180kg/397lbs
10x180kg/397lbs
10x200kg/441lbs
10x200kg/441lbs
10x200kg/441lbs
Neck Flexion (Plate):
10x10kg/22lbs
31x10kg/22lbs
10x10kg/22lbs
10x10kg/22lbs
10x15kg/33lbs
10x15kg/33lbs
Weighted Hypers:
12x10kg/22lbs
12x10kg/22lbs
12x10kg/22lbs
12x10kg/22lbs
Ab Wheel:
15
15
15Lifting Log: http://forum.bodybuilding.com/showthread.php?t=147159883
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02-08-2013, 07:48 AM #1238
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02-08-2013, 07:53 AM #1239
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02-08-2013, 09:04 AM #1240
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02-08-2013, 09:18 AM #1241
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02-08-2013, 09:28 AM #1242
- Join Date: Jul 2011
- Location: Gothenburg, State / Province, Sweden
- Age: 64
- Posts: 5,966
- Rep Power: 2430
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02-08-2013, 10:31 AM #1243
- Join Date: May 2011
- Location: Hull, East Yorkshire, United Kingdom (Great Britain)
- Posts: 6,267
- Rep Power: 10526
Great work!
"Ain't nothing to it but to do it"
Sponsored F.I.T Athlete - http://www.ForgedIronTraining.com - DANTHEMAN5 for 5% off
Training Log || Cube Method - http://forum.bodybuilding.com/showthread.php?t=160370671
Home Physique || 100% Free Motivation - http://www.homephysique.com ||| YouTube Channel: http://youtube.com/lllDBOlll
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02-08-2013, 02:26 PM #1244
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02-10-2013, 07:45 AM #1245
2/10/13 - OHP - C14,W2 (5,5,5)
5/3/1 OHP (TM=95kg/209lbs):
WU:
5xBar
5xBar
5x40kg/88lbs
5x40kg/88lbs
5x50kg/110lbs
5x50kg/110lbs
2x60kg/132lbs
WS:
5x71kg/157lbs
5x76kg/168lbs
5x81kg/179lbs
1x90kg/198lbs
1x95kg/209lbs
Chins:
10xBW
5xBW+10kg/22lbs
5xBW+20kg/44lbs
5xBW+30kg/66lbs
3xBW+40kg/88lbs
10xBW
Standing DB Curl Over Incline Bench:
10x15kg/33lbs
10x17.5kg/39lbs
10x20kg/44lbs
10x22.5kg/50lbs
7x25kg/55lbs
Face Pull:
10x40kg/88lbs
10x40kg/88lbs
10x40kg/88lbs
10x40kg/88lbs
10x40kg/88lbs
Neck Flexion (Plate):
10x10kg/22lbs
10x15kg/33lbs
10x20kg/44lbs
10x25kg/55lbs
11x30kg/66lbs - BRB red forehead of peace.
Shoulder warmup included YTI raise, shoulder dislocation, external cable rotation, band-assisted stretching, etc.
Deadlift day tomorrow. Legs are still fu#ked from the squat workout, so I'll continue to foam roll and stretch tonight. Should be fine regardless once I'm warmed up at the gym.Lifting Log: http://forum.bodybuilding.com/showthread.php?t=147159883
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02-10-2013, 11:41 AM #1246
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02-10-2013, 12:02 PM #1247
- Join Date: Jul 2011
- Location: Gothenburg, State / Province, Sweden
- Age: 64
- Posts: 5,966
- Rep Power: 2430
awesome pressing, mein herr! got a question on the chins? There is a confusion about what's chins and what's pull ups here in sweden. So are chins with underhand grip for you och overhand grip ?
my workout log -> http://forum.bodybuilding.com/showthread.php?t=147657213
my blog about weight lifting -> http://jsaarelainen.wordpress.com/
"May the sun illuminate thy path!"
my currents : sq 319 - dl 419 - bp - 231 - ohp 143
my goals 2014 : sq 341 - dl 440 - bp 242 - ohp 154
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02-10-2013, 12:05 PM #1248
- Join Date: May 2011
- Location: Hull, East Yorkshire, United Kingdom (Great Britain)
- Posts: 6,267
- Rep Power: 10526
Strong OHP's mate, that's some big weight moving
"Ain't nothing to it but to do it"
Sponsored F.I.T Athlete - http://www.ForgedIronTraining.com - DANTHEMAN5 for 5% off
Training Log || Cube Method - http://forum.bodybuilding.com/showthread.php?t=160370671
Home Physique || 100% Free Motivation - http://www.homephysique.com ||| YouTube Channel: http://youtube.com/lllDBOlll
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02-10-2013, 12:35 PM #1249
Thanks man.
For me: Chinups = underhand grip, pullups = overhand grip. Today, I did chins (underhand grip).
Thanks, D. Gonna try for 105kg next month for the OHP contest in the MISC. Submissions have to be in by March 30th I believe, so I can probably do a deload before maxing out.Lifting Log: http://forum.bodybuilding.com/showthread.php?t=147159883
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02-10-2013, 12:37 PM #1250
- Join Date: May 2011
- Location: Hull, East Yorkshire, United Kingdom (Great Britain)
- Posts: 6,267
- Rep Power: 10526
"Ain't nothing to it but to do it"
Sponsored F.I.T Athlete - http://www.ForgedIronTraining.com - DANTHEMAN5 for 5% off
Training Log || Cube Method - http://forum.bodybuilding.com/showthread.php?t=160370671
Home Physique || 100% Free Motivation - http://www.homephysique.com ||| YouTube Channel: http://youtube.com/lllDBOlll
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02-10-2013, 12:40 PM #1251
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02-10-2013, 12:42 PM #1252
There are weight classes. I can probably poverty cut into the 190lbs class. Here is the thread: http://forum.bodybuilding.com/showth...hp?t=151470073 Some impressive lifts for sure already posted.
Lifting Log: http://forum.bodybuilding.com/showthread.php?t=147159883
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02-10-2013, 12:44 PM #1253
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02-10-2013, 02:40 PM #1254
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02-11-2013, 07:11 AM #1255
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02-11-2013, 07:49 AM #1256
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02-11-2013, 08:54 AM #1257
Thanks!
Yeah, I was most happy with the chins I'd say.
The frequency template increased my work capacity a lot, I'm gonna do my best to keep it up. "I'll sleep when I'm dead" style I guess. Eating around 2800 calories a day. Probably gonna lower it a bit to cut down below 190lbs for the OHP contest in the MISC. I'll try to convince myself to do a deload after this cycle, I probably need it.
2/11/13 - Dead - C14,W2 (3,3,3 @ 3x5 percentages)
Front Squat:
3x60kg/132lbs
3x60kg/132lbs
3x60kg/132lbs
3x80kg/176lbs
3x80kg/176lbs
3x100kg/220lbs
5/3/1 Dead (TM=195kg/430lbs):
WU:
5x60kg/132lbs
5x80kg/176lbs
3x100kg/220lbs
1x120kg/265lbs
1x130kg/287lbs
1x140kg/309lbs
WS:
3x146kg/322lbs
3x156kg/344lbs
3x166kg/366lbs
Sumo Dead:
5x100kg/220lbs
Meh.
Snatch Grip Dead:
5x100kg/220lbs
5x100kg/220lbs
5x100kg/220lbs
5x100kg/220lbs
I'll either keep these or just start doing RDLs again.
Plank:
60s
60s
60s
90s
Hypers:
15
15
20
Interesting read about shoulder prehab work: http://www.t-nation.com/free_online_...rhead_pressing ... I used to never do stuff like shoulder dislocations, external rotations, etc. and have never had shoulder issues, so there could be some truth to this. I'll probably change how I warm up to do more stability work. Opinions?Lifting Log: http://forum.bodybuilding.com/showthread.php?t=147159883
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02-11-2013, 08:58 AM #1258
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02-11-2013, 08:59 AM #1259
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02-11-2013, 10:10 AM #1260
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