משוגע... מופרע... אבל חמוד... ואנחנו אוהבים אותו!!!

[MasterSplitter]

Glenn Pendlay week 5 workout 2
"Deload"
DL 186x3x3
Press 74x3x3
Hypers 25x2x8
Sit ups 25x2x10

First set of DL was really slow and heavy. I had some difficulties with the belt I have some minor pain in my back ribs, the 2nd and 3rd were fine and solid.

So much fun to pull without squatting before.

 

[MasterSplitter]

Glenn Pendlay week 5 workout 3
SQ 150x3, 167.5x3, 183x3
BP w/ pause 110x3x3
BB style row 105x3x3

 

[MasterSplitter]

Glenn Pendlay week 6 workout 1
SQ 183x3x3

BP 100x3, 107.5x3, 117.5

BB Style row 95x3, 105x3, 115x3

No time for assistance work, will do next workout
SQ felt great, tried something different well see how it goes before I'll go and scream "It's AWESOME!:"
BP felt great as well, the PR is 125x3 w/ pause, with tippy toes technique. My butt popped up a bit but I know how to fix it (keep foot parallel to bench = hills are farther away = butt cannot go up

 

[MasterSplitter]

Glenn Pendlay week 6 workout 2
DL 194x3x3 (PR is 197x3)
Felt super awesome, had it for 5's, tried to add something (Andy bolton style swing) to keep the weight and the bar as back as possible.
Press 78x3x3
Pull ups (bw+37.5)x3x5
Hypers 30kg x2x8
Sit up 25x10, 30x10, 35x10

 

[MasterSplitter]

Glenn Pendlay week 6 workout 3 (sunday)
SQ 157.5x3, 172.5x3, 188x3
Went very "easy" but not 100% pleased with technique back went to forward.

BP 115x3x3
Solid and happy with technique, butt didn't go up.

Row 115x3x3

After that holiday for 5 days, today will be next workout.

 

[power rack]

יש לך בנץ׳ מרשים מאוד (וגם לא מעט מעריצות אוסטרליות), יש מצב להסבר קצר על מה אתה מקפיד בסט אפ, בלג דרייב, ובתנועה של המוט. באיזה זווית הרגל שעל הרצפה, עם איזה חלק שלה דוחפים ולאיזה כיוון, התחת לא מתרומם בכלל? אתה יכול לראות בלוג שלי שיש לי בנץ׳ באמת מגוחך וניראה שיש לי הרבה מה ללמוד ממך. תודה ומוניטין כשאוכל

 

[55883גבר]

סט אפ כזה עוד לא ראיתי
איך פיתחת כזו גמישות מטורפת ?

 

[MasterSplitter]

סט אפ כזה עוד לא ראיתי
איך פיתחת כזו גמישות מטורפת ?

Nothing unusual, I guess when you use your best arch for a few years, you get the best of what your body capable.

יש לך בנץ׳ מרשים מאוד (וגם לא מעט מעריצות אוסטרליות), יש מצב להסבר קצר על מה אתה מקפיד בסט אפ, בלג דרייב, ובתנועה של המוט. באיזה זווית הרגל שעל הרצפה, עם איזה חלק שלה דוחפים ולאיזה כיוון, התחת לא מתרומם בכלל? אתה יכול לראות בלוג שלי שיש לי בנץ׳ באמת מגוחך וניראה שיש לי הרבה מה ללמוד ממך. תודה ומוניטין כשאוכל

Thank you, I think my bench is FAR from impressive, I didn't got stronger too much in the last years, BUT what I do think is that I got a LOT better in this "hill on the ground" technique which was VERY difficult for me at the start (failed 5th rep with 108) now it feels very solid, and tight.

My set up is like this:
1. Sit as back as I can (back touches the bar)
2. Spread my legs as wide as I can, feet goes almost parallel to the bar.
3. Feet stays on the ground, while the body goes as forward as I can (feet touches the ground with the outside of the shoe, completely parallel to the bar)
4. Arch me torso back, try to push my hips forward and get the best arch.
5. Settle into position, shoulder blade as forward as I can, butt as backwards as I can (this time the foot is still touching the ground with the outside part, not full feet on the ground.
6. After I settle in the tightest position I can, I push my hills out (before the feet were parallel to bar, now push the hills only outside, feet parallel to the body)
7. Before I take the bar, I try still to keep me body as tight as possible, if it's painful - it's good.

Few important things:
-The reason I'm spreading as wide as I can my legs is to prevent my butt to pop up, if I don't do that - either my butt will come up, or if it doesn't - I won't use enough leg drive.
-At first it is painful in the hips and crouch to spread wide.
-I DON'T think I have a good bench, I just think I'm getting the best of 100% RAW rules, after I used to press from my tippy toes.
-Look at my bench 2+ weeks ago to learn what was WRONG with it before. Glenn Pendlay week 7 workout 1
SQ 188x3x3
Went really well, lost balance / tightness in the 3rd set on the 3rd rep and managed to complete the most grinded rep ever


BP w/ pause 102.5x3, 112.5x3, 122.5x3

Went great, almost PR (125 old one) with this new annoying set up.
Row 100x3, 110x3, 117.5x3
Who cares.

 

[הוקיסט שוקיסט]

אתה לא מוריד את השרוולים כי בתחרות אסור אותם?
אני לא יודע אם שמת לב אבל בבנצ' לא כל כף הרגל הייתה על הרצפה (הצד עלה) שים על זה דגש.

 

[SmokingSnake]

וואו השלשה של הסקואט כבר חשבתי שאתה נופל עם הפנים על הרצפה שם... חוסר ריכוז לשניה וסט טוב נהיה גיהינום

ממשיך לרסס לכל כיוון יפה

 

[MasterSplitter]

אתה לא מוריד את השרוולים כי בתחרות אסור אותם?
אני לא יודע אם שמת לב אבל בבנצ' לא כל כף הרגל הייתה על הרצפה (הצד עלה) שים על זה דגש.

You are correct, I will squat without sleeves pretty soon, I'll ask some other people who squat with them and competed.

About the foot you are correct again, it's not easier or something, just need to make sure.

 

[tuxlight]

הידד2 למפצל הלאטחי
מבחיל כתמיד אבל חזק!
שאפו על הדדליפט והסקבט..
מה אמור להיות בעוד 2-3 שבועות בסוף העצימות?

 

[MasterSplitter]

DL I go on as the program set, will end up 216x3x3 (try to...)
SQ was suppose to be 216x3 but it will never happen, I'll try 200+ for triple, we will see, I set my own numbers on squat but don't want to do a single instead of triple...

I think I'll be smarter next cycle, will go easy on the volume and heavy on the 5's and 3's I thought about it and sq is going to be 203x3 attempt

 

[SmokingSnake]

האם 3 חודשים באוסטרליה= 30 קילו לטוטאל?

 

[MasterSplitter]

We will see, I'm very happy so far but it is too soon to tell about my progress.

 

[Mike Bikov]

למה הכלוב לא מוברג לריצפה?

 

[MasterSplitter]

למה הכלוב לא מוברג לריצפה?

So you will be able to move it, I guess. They are holding meets from time to time and the space is needed.
I don't see why it is important, I slammed 200+ and nothing happens.

Glenn Pendlay week 7 workout 2
DL 203x3x3

Almost puked after 3rd set 2nd rep

Press 82x3x3

Press was pretty easy even with the headache


No time for assistance :(

PR in both although not too impressive ones
(Did 81x5 and 86x2 press before)
(Did 197x3 and 207x2 DL before)
The 2nd DL set was the best one, I think I had a 4th. But the iPod fell over.
I felt really weird today, it started with lower back pain in the warm up and in the press stage I had a massive headache.
I think I do do better as far as technique but it is good for PR still, my lower back isn't arched at set up which cause it to round up.

 

[Psycho]

"קל...קל.. קל.. לא- לוותר!"
המפצל, מעריץ1

 

[winner]

סוף סוף רואים בפורום טכניקה מעולה בדדליפט עם משקל כבד.. בטח באוסטרליה מבינים עניין.. אגב, גם היקיק מושך עם טכניקה מעולה...

 

[שלד הלילה]

לאאאא לווותר אף פעםםםםם חחחחחחחחחחחחחחחח