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#Post#: 1342--------------------------------------------------
Re: H0M3R's Strength Journal
By: Brett Date: June 10, 2019, 8:37 am
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Those OHP looked good mate!
#Post#: 1397--------------------------------------------------
Re: H0M3R's Strength Journal
By: JayBoy Date: June 11, 2019, 6:42 am
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[quote author=ANIMAL link=topic=53.msg1275#msg1275
date=1560070275]
I’ve always found big jumps better for 1RM. Little increments
take it out of you so much. By 185, you’re pretty warm already,
could have gone straight for a 212.5 PB even probably 215.
When I pulled 260, my last ‘warm up’ was 220. If I had pulled
240 first, I would never have got it.
Deadlifting is a fickle mistress
[/quote]
It bloody well is! This week has once again proved that for me
#Post#: 1450--------------------------------------------------
Re: H0M3R's Strength Journal
By: H0M3R Date: June 12, 2019, 3:57 am
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Tuesday 11/06/19
Squats
70 x 2x5
100 x 5
120 x 5
140 x 5x2
Banded Speed Deadlifts
70 x 2x5
100 x 3x5
Calf Raises
140 x 20, 16, 12, 10, 8
Russian Leg Curls
BW x 3x5
Back on strength baby! Was excited to get into the gym
yesterday, the previous 6 weeks I've enjoyed training once I
started but just not been looking forward to it. Now I'm excited
again lol.
Decided with the upper/lower split for now, will have a go at
Nails style next time round. This one should suit me as I may
need to rearrange my days through the summer hols.
Similar format to how I usually train, so the big 4 lifts over 4
days. Squat/Deadlift will be done twice a week, alternating
heavy and light/tech sessions. Heavy sets will be 5 sets of
doubles, starting at 80%, and adding 2.5% each workout if I
complete previous one. Nice and simple for now.
Squats moved fine, although I let rip a massive fart on my first
vid, had to film another as it wasn't suitable for IG, but I
thought I would save it just for you on here lol.
First time doing banded deads, felt ok although I only have
black bands atm, so only light resistance, need to get some more
although I can double up for now while I get used to it.
Russian Leg Curls are brutal, I am so weak at these, although I
already knew that which is why I'm doing them. I thought these
were Glute Ham Raises originally, I got confused. Similar(ish)
anyway.
HTML https://youtu.be/gvEk3z2TCVk
#Post#: 1452--------------------------------------------------
Re: H0M3R's Strength Journal
By: Nails Date: June 12, 2019, 4:21 am
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Looking good mate, lets face it it's not really a proper
training session unless you have to let out a ripper. One minor
thing, your timing looks very slightly off on the speed deads.
Everything should lockout in alignment and in sync, it looks
like your knees and hips are locked out and then you finish it
with your back. If your tweak your form a bit then I expect
you'll see a nice increased.
[quote author=H0M3R link=topic=53.msg1450#msg1450
date=1560329865]
Russian Leg Curls are brutal, I am so weak at these, although I
already knew that which is why I'm doing them. I thought these
were Glute Ham Raises originally, I got confused. Similar(ish)
anyway.
[/quote]
I've seen people refer to these will all sort of different
names, Russian leg curls and Nordic curls seem make the most
sense to me and avoid confusion with a GHR on a machine. As I
said on IG, loop a band above you so you don;t sink like a stone
(you might need multiple bands). Once you can control the reps
you'll start to build strength, I didn't make any progress until
I started to do this. Also you can modify the lift and focus
on different areas. If you pike at the hips and keep the knee
static you'll be working hip extension. Keep the hips locked
and pivot at the knee (like you did in the vid) and you'll work
knee flexion.
#Post#: 1453--------------------------------------------------
Re: H0M3R's Strength Journal
By: H0M3R Date: June 12, 2019, 4:27 am
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Cheers mate.Yes, the banded deads definitely need work. Gonna
use my bands on the leg curls as well, I need as much help as I
can get!
#Post#: 1454--------------------------------------------------
Re: H0M3R's Strength Journal
By: ANIMAL Date: June 12, 2019, 4:39 am
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You can’t do ‘speed’ work with sets of 5. By the time. Reps 3, 4
& 5 come round, the motor units would be fatigued and therefore
force production is diminished and form breakdown occurs. It
moves from speed work to fast sub max volume and you are not
getting the benefit of the speed work
10 doubles every 30 seconds or even EMOM would be much better as
speed work then 3x5.
#Post#: 1456--------------------------------------------------
Re: H0M3R's Strength Journal
By: H0M3R Date: June 12, 2019, 4:49 am
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[quote author=ANIMAL link=topic=53.msg1454#msg1454
date=1560332342]
You can’t do ‘speed’ work with sets of 5. By the time. Reps 3, 4
& 5 come round, the motor units would be fatigued and therefore
force production is diminished and form breakdown occurs. It
moves from speed work to fast sub max volume and you are not
getting the benefit of the speed work
10 doubles every 30 seconds or even EMOM would be much better as
speed work then 3x5.
[/quote]
Wasn't sure how to approach the speed work reps/set wise. Was
just getting myself used to the setup and movement first. I will
switch to 10 x 2 then next time round. Cheers mate.
#Post#: 1467--------------------------------------------------
Re: H0M3R's Strength Journal
By: Brett Date: June 12, 2019, 7:24 am
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I think people just put the word 'Russian' in front of things to
make it sound harder these days.
Solid work though bud!
#Post#: 1484--------------------------------------------------
Re: H0M3R's Strength Journal
By: ANIMAL Date: June 12, 2019, 8:11 am
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[quote author=Brett link=topic=53.msg1467#msg1467
date=1560342254]
I think people just put the word 'Russian' in front of things to
make it sound harder these days.
Solid work though bud!
[/quote]
If the word Russian is in it, or has any connection to the USSR
.. trust me, it is hard! Fooking hard!
#Post#: 1501--------------------------------------------------
Re: H0M3R's Strength Journal
By: dirtyvest Date: June 12, 2019, 10:37 am
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That wasn't a fart, that was a full on shart!
Told you they weren't GHRs, you tend to need to bend right over
for those and get some glute extension in there too. But those
curls are brutal
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