JK vs BigRed

Paekakboyz

that shoulder and back stuff is magic aye. I'm a big fan of using the bar (in the rack) to compress my traps and also to hit my lats - seems to get that extra bit of mobility that stretching and even rolling out doesn't quite achieve. Fro me at least.
 
Chur for sharing these, will watch them tonight.
 
You should look to give overhead a hoon JK, reckon they'd be right up your alley with that mix of technique and strength. Just don't go lifting heavier than me aye!

Rancid Schnitzel

Damn you guys take this to another dimension.

Paekakboyz

Bro it can look pretty hardcore but it's really accessible stuff. If you've ever had any issues with shoulders or upper back in particular this shit is gold. What I thought was a rugby related shoulder issue is actually a lack of flexibility from being a bench hero for years. Plus thinking that doing as much back work as chest work equalises things. Not quite the case unfortunately.
 
I'm into a certain type of lifting and if I want to do it well, and safely, this is the stuff I need to work on. ha ha all started with front squats and wanting a good rack position. Watch out bro, that's a gateway lift!
 
Maybe target your worst area and see if a few weeks of effort makes a difference? Umm you won't get your money back though :whistle:

JK

The mobility work makes a HUGE difference.
 
Not sure how I will go back to my 5 days lifting programme I've been doing for years unless I add 15-20mins to my workouts each day to add in mobility stuff.
 
Sure makes your warmups way more meaningful than a few mins cardio to get blood pumping and a couple of hopeful stretches!

JK

Skipped the early morning session as too much on this morning.
 
Will load up on carbs throughout the day and get in for a big session on the way home this arvo. 5x10 squats and heavy this arvo so will need it!

JK

Week 3 day 3 and a very quiet gym mid arvo 
Warmup was 5 mins ride and vibration machine for 1min. Then some hip mobility work. 
BB clean and double press - 5x45kg, 5x45, 5x45 
Squats - 10x110kg, 10x120, 10x130, 10x140 (stoked to get 10), 100kg x10 (paused). 
Straight leg deads - 20x60kg 
Seated row - 5x84kg, 5x84 
Pullups - 12 reps (easiest ever, first couple were almost muscle ups) 
CG bench - 8x70kg, 8x75, 8x75 
Single arm cable curls - 12x20kg per side, 12x26, 12x26 
Rope hammer curls - 5 sets of 10 @ 38kg superset with tricep push downs 12x68kg 
Dips - 15, 20, 20 reps 
Pretty good week. Still struggling on the clean and double press, 2nd rep real hard work after 3 or so reps. Squats going good thanks to the extra mobility

JK

Week 4 Day 1
 
Training session after ANZAC dawn parade then got some work need to do so going to the office while its quiet.
 
Warmup was 5mins ride then mobility exercises with rubber bands and a roll.
BB clean and double press - 5x45, 5x47.5, 5x47.5 
Squats - 10x115kg, 10x125, 10x135, did some extra with a deep pause - 10x100k, 10x60, 10x60 
Straight leg deads - 20x60kg 
Seated row - 5x81kg then 4 sets of 5 x84 
Pullups - 10,9,8 reps (aim is 25 reps total today and usually add weight but no weight belt to be found so did unweighted with 30sec rests) 
BB bench - 5x90, 5x90, 5x90 
Machine bicep curls - 5x47kg, 5x47, 5x47 
Farmers walk - 2 laps of the gym with 42.5kg DB per side.

Sapetyvi

How much do you reckon you can max on back squat? I did 155 today and i seriously doubt I could rep 10 @110, let alone more. The "best" set I have done was 13x100.

JK

Prob 170ish but havent tried it so really just guessing until I do it.
 
I often will rack up a heavier squat for a single or towards the end of my workout. Actually did a 160 today but didnt include it above as not really part of the programme and depth wasnt great. But could move the weight!
 
Made really good squat gains over the last couple of months. I think the knee sleeves give me added confidence. Plus better warmups and mobility work. And a lot of volume at the moment with squatting 3 times a week

Sapetyvi

Have added volume too and reckon it is already paying dividens, as tried max approx 5 weeks or so back and only got to 145 which wasnt so deep, whereas today the 155 was as deep as I could to!

Paekakboyz

You want at least a good 6 weeks between any 1RM attempts imo. Hitting high volume and mixing it up with heavier singles and pause variations will get your 1RM up waaaay faster. Plus volume sorta counts as cardio!

JK

20mins on the bike then mobility work for 25mins focusing on ankles, hips, shoulders using the small hard ball and also the big stick. Highly technical stuff around here.
 
15mins abs work to finish

JK

Day 2 Week 4
 
Warmup was a 1km row then vibration machine. Some light deads and decline crunches to prep for lifts
 
BB high pull - 5x50kg, 5x50, 5x55, 5x55, 5x55
Squats - 10x120kg, 10x135 Plus two extra sets of 10x80kg paused
Straight leg deads - 20x60kg
Machine row - 5x140(pounds), 5x150, 5x150
Pullups - +15kg x 6, 5, 5 reps
BB bench - 5x90kg, 5x90, 5x90, 5x90, 5x90
EZ bar curls - 10x37kg, 10x37, 10x37
Farmers walk - 2 laps of the gym with 40kg per side
 
Pretty much same as last week really. Cant add weight every session!

JK

Funny thing is that I've not been overly sore from my workouts over the last few weeks and not too sure why. 
Usually I get pretty major DOMS from squats but only really notice it walking up stairs. I think this high straight leg deads help a lot. They are labelled as the "tonic" in the programme. 
I'm definitely growing tho, noticing some major changes in shape of quads

Paekakboyz

Probably have gotten used to the depth and volume you've been cranking for the last wee while. Pause squats are a good'un if you are looking for some DOMs. You train at a good clip and that can be another factor with DOMs imo. 
Can always fall back on 10*10 squats at 100kg if you are really keen to feel some next (5 days!) pain :whistle:

JK

Yeah next week is gonna be a change up week
 
Prob due Heavy Upper, Heavy Lower (incl heavy low rep squats), Back and shoulders, Legs (high rep - maybe 10x10 or some 20 rep squats), Chest and arms.

Then 3 more weeks of this.

JK

Cardio and mobility today 
20mins cycle mix of hills and sprints 
Mobility work was foam roller and rubber bands. Lots of work on shoulders and hips again 
6 sets of abs work being hanging leg raises and hanging scissors

JK

Day 3 of week 4. Last session like this before a week back on my old split.
 
Warmup was 5 mins ride and vibration machine for 1min. Then some hip mobility work. 
BB clean and double press - 8x40kg, 6x45, 6x45 
Squats - 10x110kg, 10x120, 10x130, 10x140 then a drop set of 6x140 --> 6x120 --> 10x100 --> 20x60
SL deads - 20x70k 
Seated row - 5x84kg, 5x84 
Pullups - 12 reps (super easy) 
CG bench - 8x70kg, 8x75, 8x75 
Preacher curls - 20x22kg, 20x22
Tricep pushdows - 20x38kg, 20x44
Rope hammer curls - 5 sets of 10 @ 38kg superset with overhead DB extensions -15x20

Paekakboyz

hmmm pull ups and super easy - not something I expect to write anytime soon!!
 
Nice work on those squats JK, that's some good volume and real decent weight.

JK

Doing a week of PHAT to change things up then back to usual next week for at least 3 more weeks,
 
Upper body heavy today

DB bench 15x27.5kg/side, 12x30, 9x35, 8x35, 5x37.5, 5x37.5 
T-bar rows - 15x45kg, 12x55, 10x65, 10x65, 6x70 dropset --> 6x65 --> 10x55 --> 12x45 
Incline DB press - 12x30kg/side, 15x27.5
Dips - plus 20kg x 12, 12, 12 reps 
Pull-ups - 5 sets of 12 (no weight added) 
Hammerstrength overhead press - 15x20kg/side, 12x35, 10x40, 10x40, 10x40 with last 3 sets superset with kettlebell shurgs 15x24kg/side 
EZ bar 21s - 3 sets @ 27kg 
Decline DB extensions - 12x10kg/side, 12x12.5, 12x12.5
 
And that was that. Weight under 80kg again! Must eat more.

The Silver Fern

JK vs BigRed