STAY/GET BACK IN SHAPE VOL 3.0 -- A New Niketalk = A New Thread

diabolicaldeezy said:
I used the Reverse Hyper at Andrews AFB when I was visiting fam, Its :pimp: def helps the lower back before big lifting
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We have a couple at my base. It will definitely loosen things up.
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Never tried the reverse hyper but I love the regular one
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Go up and down with a slow and controlled tempo. I do 15, 10, 8, 5, then countdown from 5-1. Usually walk stiff as hell for a few min after that :lol: :lol:
 
Black Adam said:
Morning:
Front Squat: 200 ---> 290, up by 10
Incline Bench: 205 ---> 265, up by 10
Pendlay Row: 185 ---> 235, up by 10; 3x3 @ 200

1 mile jog

Afternoon:
Low-Bar Squat: 225 ---> 380 up by 15; 405, 425
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Man, low bar squat. Have no idea how to position it on my back so I just stick to a high bar. :lol:
 
GreenNGold89 said:
Man, low bar squat. Have no idea how to position it on my back so I just stick to a high bar. :lol:
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Pinch your shoulder blades together. At the top of your rear delts there is a little "nock". The bar sits in that nock. This nock will eventually get deeper as your upper back and rear delts develop.
 
Black Adam said:
This new PWO ain't it either. Gonna have to back off on a down week to reduce the tolerance to it (or take two scoops).

Back to 315 on bench. Once I learn how to use leg drive, it's over.
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Lord m boiz m boiz , Beruseruku Desu Beruseruku Desu Cloud Strife, please bless a breh with leg drive tips/cues.
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Take a video of you benching from the side, starting with setup and going all the way through like 3 reps, something around 75% of your max and ill see what's up.
 
m boiz said:
Take a video of you benching from the side, starting with setup and going all the way through like 3 reps, something around 75% of your max and ill see what's up.
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Triple @ 75%, Big Boss.

FWIW, this is the 1st time I've benched on this bench since March. The adjustable benches at my little gym and back-up gym are much higher...
 
Afternoon Session, single WOD.

Front Squat: 1x1 @ 200, 200, 215, 215, 230, 230, 245, 245, 260, 275, 290, 305, 320, 335 (5# PR)

Bench Press: 1x1 @ 225, 2x3 @ 240, 1x1 @ 255, 270, 285, 300
(Was going to go for 1x1 @ 320 but decided not to get greedy.)

Deadlift: 1x1 @ 405, 455, 495
 
Need advice , I only have access to a decent gym once or maybe twice a week if I’m lucky.

Can I work on my back and chest on the same day? I usually do pull / push. I just wanna make the most of my lack of actual gym time. I feel like I can hit the arms pretty good with the dumbells and bands I have at home.
 
pums said:
Need advice , I only have access to a decent gym once or maybe twice a week if I’m lucky.

Can I work on my back and chest on the same day? I usually do pull / push. I just wanna make the most of my lack of actual gym time. I feel like I can hit the arms pretty good with the dumbells and bands I have at home.
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yes, you can. If I were you I’d just do full body and hit everything
 
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