- Jun 21, 2009
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Gave the hook grip a go this evening. Boy oh boy it's hard to hold, but the deadlifts felt much easier to get up
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Can you dumb it down for me?Thought this was pretty cool.
Mind over matter as they say
https://www.instagram.com/gregnuckols/p/BwphVPnB-HD/?utm_source=ig_share_sheet&igshid=1bbhq17apefz
Can you dumb it down for me?
Monday 15.04.2019
(1A) landmine rotations - 4x12
(1B) standing high cable row - 4x15
(1C) seated dumbbell press - 4x20
(2) football bar bench press + yellow bands (~40kg)
45kg - 9x3
(3) incline barbell press
65kg - 1x4
45kg - 1x15
(4A) seated barbell shrugs - 4x12
(4B) elbows out kettlebell triceps extension - 4x10
(5A) kettlebell hammer curl - 3x15
(5B) band triceps extension - 3x30
Tuesday 16.04.2019
(1A) seated hamstring curl - 4x40
(1B) standing hip adduction - 4x30
(1C) seated quadriceps extension - 4x30
(2) box squat + green bands (~60kg)
80kg - 12x2
(3) pin 3 deadlift
180kg - 1x3
190kg - 1x1
200kg - 1x1
205kg - 1x1
(4) giant cambered bar seated good morning - 4x15
(5A) standing hip flexors - 4x15
(5B) standing calf raise - 4x15
Thursday 18.04.2019
(1A) chest supported lateral raise - 4x30
(1B) reverse hyper - 4x20
(1C) push ups - 4x20
(2) bow bar bench press + yellow bands (~40kg)
65kg - 1x1
67.5kg - 1x1
70kg - 1x1
50kg - 1x6
(3A) underhand grip pull up - 4x10
(3B) standing kettlebell press - 4x10
(4A) standing ab wheel - 3x8
(4B) neutral grip tricep extension - 3x20
(5) ballistic band shoulder internal rotations - 3x20
Saturday 20.04.2019
(1A) standing calf raise - 4x25
(1B) seated hip abduction - 4x25
(1C) seated quadriceps extension - 4x50
(2) harness front squat
90kg - 1x1
95kg - 1x1
100kg - 1x1
(3) 20cm deficit deadlift w/cambered bar
95kg - 1x6
(4) glute ham raise - 4x12
(5) 90deg back raise - 4x15
Monday 22.04.2019
(1A) landmine rotations - 4x10
(1B) standing high cable row - 4x20
(1C) high incline dumbbell press - 4x20
(2) football bar bench press + pink bands & 1 chain (~35kg total)
45kg - 9x3
(3) bench press w/hanging kettlebells
64kg - 1x5
48kg - 1x15
(4A) EZ bar upright row - 4x15
(4B) incline elbows out dumbbell extension - 4x12
(5A) kettlebell chest fly - 3x12
(5B) reverse EZ bar bicep curl - 3x20
(6) band pull apart - 2x50
Tuesday 23.04.2019
(1A) band assisted glute ham raise - 4x20
(1B) supine hip adduction - 4x20
(1C) reverse nordic quad exercise - 4x10
(2) box squat + green bands (~60kg)
100kg - 10x2
(3) 20cm deficit deadlift w/cambered bar
95kg - 3x5
(4) stiff leg band march - 3x90"
(5) safety squat bar seated good morning - 4x25
Thursday 25.03.2019
(1A) chest supported lateral raise - 4x20
(1B) reverse hyper - 4x20
(1C) push ups - 4x20
(2) pin #3 bench press + 3 chains (~45kg)
80kg - 1x1
90kg - 1x1
95kg - 1x1
(3) pin #3 bench press
110kg - 3, 3, 2
(4A) standing ab wheel - 4x10
(4B) decline dumbbell triceps extension - 4x15
(5) wide grip pull up - 3xAMRAP
(6) 4-way neck exercises w/band - 2x15
Saturday 27.04.2019
(1A) standing band ab pulldown - 4x30
(1B) 90deg back raise - 4x25
(1C) seated hip abduction - 4x25
(2) high bar squat
140kg - 1x1
145kg - 1x1
150kg - 1x1
(3) nordic hamstring curl eccentrics - 4x3
(4) hip/quad raise - 4x3
(5) Copenhagen adductor bridge - 4x15"
Anybody tried a one set 'til failure per exercise tactic?
Currently doing so to save time in the gym while I dedicated 80% of my gym time to my rehab, and I've got to say, I'm certainly pushing myself a lot harder than I thought I could when I was doing four working sets.
https://summit.news/2019/04/30/transgender-athlete-smashes-four-womens-powerlifting-records/
her world record total was 440.5kg
see here
https://www.instagram.com/75marylifts
The same weight division australian record (not world record) in men's masters powerlifting is 760kg
https://powerliftingaustralia.com/australian-records/mens-raw-records/
The arguments are self evident, I just picked a random examplePowerlifting WR are a bit of a joke. They’re basically uncontested 90% of the time due to the spread of federations, weight classes, age groups, judging requirements etc (I know there’s been points in time where an Australian national record has been above the fed WR, but as we had no international judges here it couldn’t count as a WR)
If an argument is going to be made against trans athletes then a better example should’ve been picked; the winner of her weight class at the Kern Open on the same weekend totalled 677.5kg lol
Engagement of independent stabilisers?Can someone explain to me the science behind a bench press using 22.5kg dumbbells being harder than a 60kg bar bench press?
Can someone explain to me the science behind a bench press using 22.5kg dumbbells being harder than a 60kg bar bench press?
Props to Pocketrocket who smashed the Kern! Australia’s on the map lately!Powerlifting WR are a bit of a joke. They’re basically uncontested 90% of the time due to the spread of federations, weight classes, age groups, judging requirements etc (I know there’s been points in time where an Australian national record has been above the fed WR, but as we had no international judges here it couldn’t count as a WR)
If an argument is going to be made against trans athletes then a better example should’ve been picked; the winner of her weight class at the Kern Open on the same weekend totalled 677.5kg lol
And this is why we bench on monday, otherwise known as International Day of Chest, and not friday.
By friday you're so hammered physically and mentally that percentages go out the window, and you'll be lucky if you can do flyes with the pink dumbells in the ladies gym.
Bench every day crew checking in