focus_breathe journal

[uphillclimb]

Agree, definitely room for improvement. Hell, I had to improve just about everything you mention myself. Especially the bench cues/setup. No access to a reverse hyper. I'm hoping a gym we go to in Tampa has one just for the experience of using one. Been cycling paused squats, box squats, good mornings, leg curls ... to hit the posterior chain. Just recently added in a glute ham raise.

10-4.

Try these as an alternative
Roman chair extensions, really squeeze the glutes....feel free to add weight
Goooooood mornings.
Or hop on the cables with an ankle support strap and do kick backs or whatever that ass exercise that women do.
Same thing as above but with bands.

Thanks for the info uphill -- and yes, i have no leg drive...

As for the top of the deadlift -- I think I was just trying to hold it for a pause and that may have led me to tip back a bit -- but yeah it probably was a little excessive.

Once you learn how to tighten your lats, pin your shoulder blades back, arch properly with leg drive and driving your traps into the pad while pressing BACK instead of UP, the weights will get MUCH lighter, I promise you.

As for the deadlift extension thingy; stop doing that

 

[focus_breathe]

Tuesday's workout
Bench press: 110x3 - five sets
Wide grip bench press: 90x6 - four sets
Close grip bench press: 85x8 - four sets
Seated Cable row: 100x8 - four sets
DB Rows: 45s - 8reps each arm - four sets
DB Shrugs: 50x12 (AMRAP)
Band pull-aparts 4 sets

 

[Bullmuscle7]

Very Impressive!!! Loved the Amrap Shrugs!!! Strong back friend!

 

[focus_breathe]

Thursday's workout
Squats: 130x3 - three sets, 130x4
Good mornings: 65x4 - four sets
Pause Squats - 95x2 - three sets
Glute ham raise: 7 reps, 8 reps, 8 reps
Seated calf raise: 130x10 - four sets
Back extensions: 20 reps - two sets