OMG not another Rippetoes blog!

Scroll to see replies

Bench:

worked up to 80 x 3, f

Disappointed again. Extremely. Better than last time, and I might just have an explanation, though: gym was really busy tonight and had a right hassle in getting a barbell and some plates. Only two or three warm up sets before I hit 80, whereas when I used to do 85+ for triples my warm-ups would go: bar x whatever; 40 x 5; 50 x 5; 60 x 5; 70 x ~3; 80 x ~2; then the triples.

Pause bench (2s):

65 x 5
65 x 5
65 x 5
65 x 5
65 x 5

Easy enough. Thankfully.

Barbell rows:

90 x 5
90 x 5
90 x 5

Not too hard, and quite a big PB! Not sure whether to go for more sets and reps next time or more weight... think I'll try 6 x 6.

Press:

40 x 5
50 x 5
50 x 5
50 x 4

Average.

Skull crushers:

bar + 20 x 10
bar + 20 x 10

Tris were dead by now.

Face pulls:

2 x 15

Reply 581

Smack

Volunteer Team

Pause squats (2s):

80 x 5
100 x 5
120 x 5

Not too hard.

Deadlifts:

130 x 3
150 x 2
belt + straps
170 x 1
180 x 2

Deadlift not gone up or down after not having done it in a while. Weakness is right off the floor, but since I've not deadlifted in a while I think I can still make gains by deadlifting. Using straps since grip is not weakness and I'd rather not go mixed grip since I believe it is responsible for a slight imbalance. I'm using hook grip as much as possible and hopefully one day I'll be able to do all my deadlifts hook grip.

Reply 582

cowsforsale

Nice deadlifts.

You can try glute activation exercises before you start deadlifts. I tried them the other day and my deadlifts were quick off the floor and to lockout (Albeit they were lower weightage than yours). Coincedence? I don't know.

Good luck hook gripping 180 :smile:

Reply 583

Smack

Volunteer Team

I'll build up my hook grip strength when I do deficits. They're going to feature heavily in my deadlift training from now on.

Reply 584

Not Your Usual

What are some decent ways to improve deadlift grip? I don't want to move onto one hand overhand, one underhand as I'm only doing 80 atm (I've just started doing them).

Reply 585

RawJoh1

Not Your Usual

What are some decent ways to improve deadlift grip? I don't want to move onto one hand overhand, one underhand as I'm only doing 80 atm (I've just started doing them).

Just do deadlifts. Your grip will improve. If you want to do more, do plate pinches, heavy farmers' walks etc. But as you're a novice, I'd just stick with a good novice programme. Your grip will get better just by doing that.

And use chalk.

Reply 586

Smack

Volunteer Team

Bench:

70 x 3
80 x 2
90 x 2
70 x 5

Everything still feeling very heavy, so I suppose 90 for a double is not that bad. Still wish everything felt light again.

Barbell rows:

90 x 6
90 x 6
100 x 6

Happy.

Press:

50 x 5
50 x 5
50 x 6

Happy.

Face pulls:

2 x 15

Reply 587

Smack

Volunteer Team

Bit of a meh session tonight.

Squats:

100 x 5
120 x 3
140 x 2
belt
160 x 5

Form wasn't that great. Weight felt heavy on my back. Each rep well below parallel so I can still call them squats even though I think my form was atrocious.

GHRs:

bodyweight x 10
bodyweight x 10
bodyweight x 10

Meh. Legs were totally dead after three sets so I didn't do any more lower body work.

Hanging leg raises:

10, 5, 7

New to these. Can really feel them!

Reply 588

Hantheman

Your bench is lagging a fair bit. What's your press like?

62.5 x 5

I reckon you'e good for an easy 4 plate squat!

Reply 591

Smack

Volunteer Team

Hope so! 180 was my goal for 2010 and it'd be good to hit it with more than two months to spare. I've decided that I'm going to focus on the bench, overhead and deadlift for the rest of 2010. I'll hit 180 in the squat soon, but my deadlift and bench is lagging far behind.

Reply 592

Hantheman

I think you should be lifting more on your bench. Go for broke. Bench is a mental thing as well as a physical.

Reply 593

Smack

Volunteer Team

Bench:

75 x 5
75 x 5
75 x 5
75 x 5
75 x 5

Didn't feel too bad. Goal is to keep progressing with 5x5s until I stall, then switch to 3x3s.

Press:

50 x 6
50 x 5
50 x 4

These felt harder.

Triceps push-downs:

2 x 25

Face-pulls:

2 x 20

Reply 594

Smack

Volunteer Team

Deficit deadlifts standing on a 10:

140 x 5
140 x 5

Easy enough. I'll keep going up in fives each time until I stall.

Barbell rows:

90 x 8
90 x 8
90 x 8

Much harder after deadlifts!

GHRs:

bodyweight 3 x 12

Easy enough.

Abs:

3 x 10

Reply 595

Smack

Volunteer Team

Good session tonight!

Bench press:

80 x 6
80 x 6
80 x 6
80 x 6

Barely got the last one, but that's 24 reps in total with 80 and a rep PR for that weight too! Feet slipped on last set; usually wear my Ironworks all the time, but couldn't be arsed tonight for some reason. They provide really good grip against the floor so no excuses next time.

Chin ups:

bodyweight x 4
bodyweight x 3
bodyweight x 3
bodyweight x 2
bodyweight x 3

First time I've ever managed proper chin ups!

Dips:

bodyweight x 6
bodyweight x 5
bodyweight x 5
bodyweight x 5

Finished with some face-pulls for 2 x 20.

Reply 596

Smack

Volunteer Team

Deficit deadlifts:

150 x 5

Quite easy, really.

Chin ups:

bodyweight x 5
bodyweight x 4
bodyweight x 4

Making progress!

GHRs:

bodyweight x 15

Felt a little uncomfortable in the quads so I stopped after one set. Not a muscle pain or anything - just the padded bits on the machine make me feel like I'm foam rolling my quads.

Back extensions:

bodyweight + 10 x 10
bodyweight + 10 x 10

GJ on the chins.

Thanks broski. Chins are always something I've struggled with and being 96kg with long arms doesn't help. My solution before was to simply either ignore them or do them cheated, but **** that now, doing things properly!

Reply 599

Smack

Volunteer Team

Not been feeling great lately so tonight was a bit crap:

Press:

60 x 3
60 x 3
60 x 3
60 x 3
60 x 3

Not too bad, really. First set was the hardest I think.

Chins:

bodyweight x 3
bodyweight x 3
bodyweight x 3
bodyweight x 3
bodyweight x 3

Absolutely dire; just felt really, really weak.

Dumbbell bench press

27.5s x 8
27.5s x 6

Same as above, although I suppose it's been a very long time since I've flat dumbbell bench pressed, coupled with being third in line and not feeling that great and I don't think it's all that bad really.

Barbell rows:

80 x 10
80 x 10

Was really out of breath on these. Felt quite light, just really tired and fatigued.