Tall's New Log

Pikey

Hi Mate
SLDL – let you knees unlock but not bend, bend from your waist but keep your waist to shoulder straight, i.e. don’t round you back.

Deadlifts off of rack – waist of time! You’ll shift a load of weight and prove nothing, and risk injury due to the massive overload. If you want to improve your grip just pause each rep for a second on the floor. To give you an idea I have used them and easily pulled 100K more from the knees rather than the floor – I was aware more than anything of holding a lot more weight only ever did it to condition core strength similar to taking a huge weight from the squat rack and standing with it for 30 seconds prior to returning it to the rack – both best left to advanced powerlifters with spotters who are very conditioned to Big weights.

You’d be much better off performing normal deadlifts pausing each rep on the floor, when you stick I’ll introduce you to dead lifts from the hang with a 5 count but you need more conditioning first or else your back would be in a right old mess – if you think your legs where bad after the leg session I promise your lumbars would be worse!

A good exercise for your grip is hammer curls– include 3 sets of 12 hammers in your workout after deads …hold the dumbbell at a right angle to your upper arm for a pause on each rep – you’ll soon improve your grip

Cheers
Pikey

Tall

Cheers Pikey

Tall

Ahhh I knew I had something to update.

Trained early this morning at a gym near 'work', which meant getting up at 5.30 to drive be in the gym for 7 (main client is an hours drive away) and done by 8.

Forgot to record the sets and reps (I was still half asleep...)

Incline Bench (Smith)
Warmup
Worked up to 70kgs for 5 reps (PB I think...) and then backed down to 40kg.

Flat DB Flies
1 set at 12.5kgs per DB

Dips
1 set to failure

Seated DB Shoulder Press
3 x 8

Lat Raises
2 x 12

Tall

Trained Back and Bi's with Bodyworks today - Pikey had to work so he couldn't make it

Unusually for me I managed to find Shane and Rachel's gym without getting too badly lost

Didn't remember the weight on alot of exercises, but we did:

Wide Grip Lat Pulldowns
2x 10 Warmup
1x 10 @ 7ish plates
2x 10 @ 5ish plates (last few of each set were assisted)

Bent Over BB Rows (stood on box)
-- Torso at 90degrees to legs, like the finishing position on a good morning
3 x 10ish @ 40kgs (I think?)

These were alot harder than they looked with the emphasis being on 'good form' - i.e. remaining in the good morning position.

First two sets were done with a wider grip, last set I switched to a narrower grip to try and get my second wind.

DB Rows lying on Incline Bench
-- Arms start going straight out from the chest, but end up by the hips like sawing a peice of wood.
2 x 10, 1 x 14 (Failure)

Alternate DB Curls
2 x 8-10.

Shane was 'almost' sick during the 2nd set when I had to stop for what he assumed was me reaching failure, but in fact I just needed to pop my left shoulder back into its socket

Rope Hammer Curls
3 x 8-10

Preacher Curls
2 x 8-10

Learned a shed load of information from shane during training, I'm certainly going to start those BB Rows.

Cheers Shane (and Rachel!) for a cracking trip to that there yorkshire

Tall

Oh forgot to mention - Rachel gave me some Extreme Build and Recover in Strawberry flavour.

Easily the best tasting shake I've had. I thought it was just strawberry milk. I'll definately be purchasing some

Bodyworks

hey man, it was nice to meet ya and have a workout with ya. top bloke. tall too.

Tall

Them rows you showed me Shane - they're called Pendlay rows.

YouTube - Pendlay Rows 250 X 5

^^^ he manages more weight than I did though...

I think my name for the rows was better too... But Pendlay rows is shorter...

Bodyworks

they're the ones. not much of a squeeze and hold in them there vids though. that's the key to any exercise in my opinion.

Tall

Leg day.

Squats (Light)
Warmup
5 x 5 working upto 120kgs for 5.

SLDL (Rack. Pins set to below knee height)
Warmup
5 x 5 working upto 150kgs for 5.

150kgs for 5 was tough. Last two were more 'rack deadlift' than SLDL.

Done.

Tall

Oops not updated for a while.

Back day. Another 5.45am start to train before work. I must really love the iron...

Rack Deadlifts (Pins below knees)

My deadlift negative form has been shocking of late, so did these with an explosive positive, but a slow controlled negative.

Warmup x Forever
5x5 Working upto 3 plates per side
3 @ 3 plates per side

Rest of the workout was fairly light - I was knackered from deadlifting (quelle surprise...) - and was done with a good squeeze in a controlled manner.

Low Rows (Machine)
2 x 12 @ 2 Plates

Behind The Neck Pulldown (Machine)
2 x 12 @ 2 Plates

^^^ Think this was an 'Ultimate Strength Machine' - much more comfortable than doing Lat Pulldowns behind the neck.

Lying Row/Chest Supported Row
2 x 8 @ 1 Plate

Tabatas
- Full Squat to Wide Grip Behind The Neck Press (Oly Bar Only)
(Drop down into a Full Squat (ATG) while doing a Behind The Neck Press. A bit like an Oly Snatch. But not.)
10, 8, 8, 7, 6, 5, 6, 6