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Thread: Mac's Journal

  1. #226
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    Quote Originally Posted by J.C. View Post
    Great work on the fitness test! Good to know you've got that in the bank.
    Cheers JC, and yes, it is mate!

    Quote Originally Posted by J.C. View Post
    Nah, push it on up mate! You're so close to 100kg. I'd say go for it, even if you don't manage all the reps. Then maybe keep it there for a few sessions. That's my downfall, to always push things, but you're so close to such a good milestone. I'd try and get 3 decent sets, and then if you only get 2-3 reps on the final sets, then that's fine. The systemic stress of 3 hard sets is probably better than 5 easy sets anyway.
    Yeah, never thought of it like that... thanks JC.

    Quote Originally Posted by J L S View Post
    nice work with these front squats! consistency is key! depends how bad the form was or how much it was breaking down!

    id say stick with it one more session and if the next one is a ball buster and feels horrible drop it down and re work back up!
    Cheers Jay. I'll give it another go at that weight tomorrow and see how I go... my legs were tired yesterday after the run but it wasn't massively breaking down, it was just not all there! But I'm stubborn so I'll get there,
    Last edited by macdaknife; 10-12-2011 at 03:03 PM.
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  2. #227
    fat submariner
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    just realised why I really struggled with the attempt for a Bench PB on Tuesday... I did it from memory, missed 85kg out completely and jumped straight to 87.5kg!
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  3. #228
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    THURSDAY 13th OCTOBER

    Run (warm up):
    18 minutes

    NOTE: should have been the same run as I did on Monday and Wednesday of last week but after a mile I found that the caisson (the entrance to a tidal basin) had been removed for access (ie. There was a water gap where there’d been a bridge about an hour before!) so I ended up doubling back on myself… managed it though!

    Front Squats:
    5 x 5 @ 97.5kg (214.5lbs)

    NOTE: I put my belt on from set 2. Still didn’t feel that I was quite getting to parallel but it was better than Tuesday.
    Never worn a belt for squatting before this week… any thoughts?

    Bench Press:
    5 x 5 @ 85kg

    NOTE: 1st set was all over the place until I realised that I had a 25kg plate instead of 20kg on the right side; 5kg heavier than planned and unbalanced… just like me!
    ROM not as good as I would like; need to work at this weight for a bit!

    DLs:
    3 x 1 @ 170kg (with alternating grip)
    2 x 1 @ 180kg (with Power Grabs)

    NOTE: grip went as soon as I started pulling the 4th time at 170kg so put Power Grabs on and added 10kg to finish.
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  4. #229
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    Loving those pulls mate.

    The belt is a contentious issue. I really like mine, but I've recently weaned myself off using it so much. So my volume day (5x5) I do without and my intensity day (1/2/3rm) I use it.

    If you've never used one before then once you get used to it you should be able to add quite a bit to your lifts and that is obviously a good thing. If you ever have any kind of back issue, then it also gives you that mental boost to lift heavy weight when you don't feel 100%. I really like having that security on heavy days.

    I do believe there is a place for beltless lifting but in my experience the people who hate belts are the ones who have never used them and don't really know what they're talking about. For them it's an emotional issue not a physiological one.

    The best articles I've read on belts are on 70sbig so I'd advise checking them out and having a think:
    http://www.70sbig.com/blog/2009/12/belt-me-up-scotty/
    http://www.70sbig.com/blog/2009/12/pr-friday-3/
    http://www.70sbig.com/blog/2010/04/m...earing-a-belt/

  5. #230
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    Cheers JC, I'll look at those articles after I get the kids to bed.

    I used a belt when I started deadlifting but I forgot it one day and found that I was better without it. Before I broke my foot I had 180kg on my back for squats (couldn't get down to parallel but was working closer to it each week)... I put the belt on because it just felt DIFFERENT (obviously) getting pulled forward on a front squat.
    Last edited by macdaknife; 10-14-2011 at 01:04 PM.
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  6. #231
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    Quote Originally Posted by J.C. View Post
    The best articles I've read on belts are on 70sbig so I'd advise checking them out and having a think:
    http://www.70sbig.com/blog/2009/12/belt-me-up-scotty/
    http://www.70sbig.com/blog/2009/12/pr-friday-3/
    http://www.70sbig.com/blog/2010/04/m...earing-a-belt/
    ok, just finished reading them... I think I'll start wearing my belt! thanks again JC!
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  7. #232
    Powerlifter/Strongman J L S's Avatar
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    nice work on the front squats, if they felt better its progress! belts are good!
    Check out my training:
    http://www.wannabebig.com/forums/sho...?144135-My-Log

    My smolov blog '12 : start 475 - finish: 520
    http://jtrain-ing.blogspot.co.uk/

  8. #233
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    Quote Originally Posted by J L S View Post
    nice work on the front squats, if they felt better its progress! belts are good!
    Cheers Jay, hopefully it'll keep getting better... and thanks for the advice earlier, it did make a difference!
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  9. #234
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    Quote Originally Posted by J L S View Post
    nice work on the front squats, if they felt better its progress! belts are good!
    Cheers Jay, hopefully it'll keep getting better... and thanks for the advice earlier, it did make a difference!
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  10. #235
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    TUESDAY 18th OCTOBER

    Run (warm up):
    5 minute jog to the gym

    Front Squats:
    5 x 5 @ 97.5kg (214.5lbs)

    NOTE: I wore my belt throughout for this session (including warm up sets) and this weight felt better today… was actually getting down to parallel for a lot of the time (but not all). I will continue with this weight for at least 2 more sessions before I consider attempting another increase.

    SLDLs:
    1 x 10 @ 100kg
    1 x 10 @ 120kg

    NOTE: I kept my belt on for these for the 1st time ever and I was BLOWING so didn’t do anymore after the 2nd set.
    Leg press was out of action so no calf raises today.

    Bench Press:
    3 x 5 @ 85kg
    1 x 4 @ 85kg
    1 x 3 @ 85kg

    NOTE: I know this looks like a step back from last week but I was concentrating on ROM as I wasn’t happy last time… it’s still not as good as I’d like but it’s getting better and I’ll keep working at it.

    Dorian Yates Rows:
    1 x 5 @ 85kg
    4 x 5 @ 82.5kg

    NOTE: felt tired by the time I got to these so dropped the weight a bit after the 1st set and concentrated more on pausing at the top.
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  11. #236
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    THURSDAY 20th OCTOBER

    Run (warm up):
    5 minute jog to the gym

    Front Squats:
    5 x 5 @ 97.5kg (214.5lbs)

    NOTE: I wore my belt throughout and this was much better today... getting there! One more session at this weight then move on.

    Bench Press:
    5 x 5 @ 85kg

    NOTE: focusing on ROM again… getting there with these too!

    DLs:
    1 x 1 @ 170kg
    1 x 1 @ 180kg *Grip PB
    4 x 1 @ 180kg (with Power Grabs)

    NOTE: I wore my belt throughout and form feels better… felt like I could’ve pushed it and maybe gone for a 1RM but I stuck with the plan. Happy with grip (though it was going at the end of that single rep at 180kg)… getting there!
    Last edited by macdaknife; 10-21-2011 at 02:15 AM.
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  12. #237
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    Nice work. Sometimes it's good to spend a couple of weeks getting happy with form and speed before pushing on. That 100kg front squat is going to feel so good when you get it!

  13. #238
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    Quote Originally Posted by J.C. View Post
    Nice work. Sometimes it's good to spend a couple of weeks getting happy with form and speed before pushing on. That 100kg front squat is going to feel so good when you get it!
    Yup... it'll be a great feeling to be sure! Thanks JC.
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  14. #239
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    Sunday 23rd October

    DB Lat Raises:
    3 x 21 @ 7.5kg (7 straight / 7 pronated / 7 supinated)

    DB Front Raises SS with DB Press:
    1 x 10 @ 10kg & 1 x 10 @ 10kg
    1 x 10 @ 10kg & 1 x 10 @ 15kg
    1 x 10 @ 15kg & 1 x 10 @ 20kg

    EZ Bar Overhead Tricep Extension SS with EZ Bar Curl:
    1 x 30 @ 20kg & 1 x 30 @ 20kg

    EZ Bar Overhead Tricep Extension SS with BB Perfect Curl:
    1 x 10 @ 35kg & 1 x 6 @ 30kg *
    1 x 10 @ 35kg & 1 x 10 @ 27.5kg *
    1 x 10 @ 35kg & 1 x 10 @ 25kg

    DB Tricep Kickbacks SS with EZ Bar Body Drag Curl:
    1 x 10 @ 15kg & 1 x 10 @ 35kg
    1 x 10 @ 15kg & 1 x 10 @ 35kg
    1 x 10 @ 15kg & 1 x 10 @ 35kg

    NOTE:
    Haven't done much isolating arm stuff since I started SL5x5 (1 workout I think) and, as my skinny arms have always been my problem, I thought I'd try something a bit different today!

    Anyone got any thoughts on the Body Drag Curls or the 'Gironda' Perfect Curls? Do they work?
    * I found the Perfect Curls particularly hard to get on with!

    This was the 1st time I've managed to get 3 workouts in 1 week since I started my new job (6 weeks ago) so that's a positive!
    Last edited by macdaknife; 10-24-2011 at 02:24 AM.
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  15. #240
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    I don't see any problem doing some arm work with SL, in fact I'm starting to think it's a good idea. As you know, I did a 5x5/3x5 program over the summer and while I made great gains, it was mostly on my legs and trunk. I still have skinny arms.

    Maybe you should do it at the end of a full-body session though instead of a whole separate day?

  16. #241
    Skinny Feet Kiff's Avatar
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    Arm work? That sub work must be going to your brain.?/

    Nah im kiddin' nice work dude, will be back in here now, keep at it.

    gotta meet for a workout soon mate.
    http://www.wannabebig.com/forums/sho...?136143-Hct-12

    A Westside journal.

    'There are no layby's on the road to strength'

    'The greatest pleasure in life is achieving things people said you could not achieve'

    'He who makes a beast of himself gets rid of the pain of being a man'

  17. #242
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    Quote Originally Posted by J.C. View Post
    I don't see any problem doing some arm work with SL, in fact I'm starting to think it's a good idea. As you know, I did a 5x5/3x5 program over the summer and while I made great gains, it was mostly on my legs and trunk. I still have skinny arms.

    Maybe you should do it at the end of a full-body session though instead of a whole separate day?
    Ha, yeah me too... the gains I've made have all been back and legs up until recently when I started to notice an improvement in my chest.
    I did it separately partly because I was at home but mainly because the SL keeps me in the gym for long enough as it is... I read somewhere that an arm workout should never last more than 45 minutes... what do you think?
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  18. #243
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    Quote Originally Posted by Kiff View Post
    Arm work? That sub work must be going to your brain.?/

    Nah im kiddin' nice work dude, will be back in here now, keep at it.

    gotta meet for a workout soon mate.
    Not sure if it's the sub or just age mate
    Welcome back anyway and defo for the session bro.
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  19. #244
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    TUESDAY 25th OCTOBER

    Run (warm up):
    5 minute jog to the gym

    Front Squats:
    5 x 5 @ 97.5kg (214.5lbs)

    NOTE: finally... 5 good sets @ 97.5kg! the first 2 sets were all below parallel, some of the 3rd set and even some of the last set were below parallel... all the rest were to parallel. next stop 100kg!

    SLDLs:
    1 x 10 @ 70kg
    1 x 5 @ 120kg
    1 x 5 @ 130kg

    NOTE: I kept my belt on for these again today and it definately feels harder. I don't think it's the weight... I just can't breathe! I normally do sets of 10 with these but I think I'll try another session next week with the belt on, keep the sets down to 5 reps and try pushing the weight more... the best I've ever done on these (without a belt) is 1 set of 10 @ 135kg.
    Leg press still out of action so no calf raises again.

    Bench Press:
    5 x 5 @ 85kg

    NOTE: ROM was good throughout! maybe 1 more session at this weight then move on.

    Dorian Yates Rows:
    1 x 5 @ 85kg
    4 x 5 @ 82.5kg

    NOTE: same as last week.
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  20. #245
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    Good work. Let's see 100kg fall!

  21. #246
    fat submariner
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    THURSDAY 27th OCTOBER

    Run (warm up):
    5 minute jog to the gym

    Front Squats:
    5 x 5 @ 100kg (220lbs) * PB!

    NOTE: GET IN! took me a bit of time getting there but I did it! I was getting pulled forward on the last couple of reps but my legs were fine.

    I'm not sure I currently have the arm/shoulder strength to hold the weight up (and stop me from getting pulled forward) in order to go much higher with these so I may return to back squats to push on (after another session or 2 of these at this weight).

    Bench Press:
    5 x 5 @ 85kg

    NOTE: ROM felt good!

    DLs:
    F x 3 @ 170kg

    NOTE: did 5 reps @ 180kg last week and was aiming for 5 @ 185kg in this session but couldn't pull 170kg more than an inch off the deck... tried again with the same result and I thought my belt may have been too tight so loosened it a notch and tried again... never even budged it this time so called it a night there!

    maybe the Front Squats took more out of me than I realised... I guess I should follow my own advice and go light on the squats when I want to push the DLs.

    knees felt a bit swollen as I was (very) gently jogging back to my cabin for a shower.
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  22. #247
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    Top work mate!

    How are your wrists holding up? I'm cautiously upping my front squat and anything above 85 starts hurting the wrists, even if I try my best to stay upright.

  23. #248
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    Quote Originally Posted by J.C. View Post
    Top work mate!

    How are your wrists holding up? I'm cautiously upping my front squat and anything above 85 starts hurting the wrists, even if I try my best to stay upright.
    Cheers JC.

    Yeah, definitely felt it in my wrists last night! And my shoulders!
    I'll keep trying for another couple of sessions to see if it improves at all.
    Last edited by macdaknife; 10-28-2011 at 01:40 PM.
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  24. #249
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    TUESDAY 1st NOVEMBER

    Run (warm up):
    5 minute jog to the gym

    Front Squats:
    5 x 5 @ 100kg (220lbs)

    NOTE: tried crossed arms on 1st set to allieviate strain on my wrists but it just hurt my (left) elbow! still getting dragged forward at the end!

    Bench Press:
    3 x 5 @ 85kg
    2 x 5 @ 80kg

    NOTE: had a training partner today to spot so got rid of the bars in the rack... that gave me an extra 2-3 inches to actually touch my chest with the bar and that made a BIG difference! ROM was better but still need to work at this weight!

    Dorian Yates Rows:
    5 x 5 @ 80kg

    NOTE: concentrating on form.

    EDIT: wrote this last night from my phone which was playing up... I think that I've sorted all the typos now!
    Last edited by macdaknife; 11-02-2011 at 10:39 AM.
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  25. #250
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    Nice. I love workouts where you only do 2-3 exercises.

    I did some searching to try and help improve my rack position for front squats because my wrists were killing me. Try doing this before you squat:
    http://www.mobilitywod.com/2011/10/e...he-change.html

    I was actually shocked how much more rom I got after I'd done one side. Really grind the triceps into the bar. It makes so much difference.

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