focus_breathe journal

[focus_breathe]

From chrislindsay9: My wife asked me to post her log since she’s slammed at work, she’ll check in a bit later. In my opinion, she had another great training session (maybe I fed off her effort). I had her do some AMRAP finishers just to see if we can push the weight up a bit, as she hits the RPE 8-9 intensity for her assistance work in the coming weeks. So far, we’ve been trying to stay at RPE 6-7 for the most part.

Tuesday's workout
Bench press: 105x4 - five sets (84%)
Wide grip bench press: 77x6 - three sets; 77x12 (near AMRAP set)
Close grip bench press: 72x8 - three sets; 72x15 (near AMRAP set)
Seated Cable row: 80x12 - three sets; 80x18 (AMRAP)
DB Rows: 45s - 8reps each arm; four sets
DB Shrugs: 45x12 (AMRAP)
Band pull-aparts 4 sets

[video]https://youtu.be/76MqwQrE0rQ[/video]
[video]https://youtu.be/Jlv1Sl1cBts[/video]
[video]https://youtu.be/RF0kSa6mDHI[/video]
[video]https://youtu.be/YuzQXu-FAaY[/video]

 

[focus_breathe]

From chrislindsay9: Posting this for my wife again ... it's killer week at work for her. But she'll check in later though. The weight felt a bit heavy for her yesterday, and she was recovering from a mild neck sprain, but she got in the reps she needed to, plus went up a little bit on her accessories. Also, it didn't help that her knucklehead husband loaded the bar wrong and her last warm-up was 130 pounds - despite her working sets only being 125x4.

Thursday's workout
Squats: 125x4 - four sets
Good mornings: 65x4 - four sets
Glute ham raise: 4 reps, 3 reps, 3 reps
Seated calf raise: 130x10 - three sets
Back extensions: 20 reps - two sets

[video]https://youtu.be/yLXZT9Eeymc[/video]

 

[danielrh]

Great log so far, focus! It will be great to see you progress and compete. Also, teach your husband how to add.

 

[Bullmuscle7]

The vids look great!!! Stellar workout here!

 

[focus_breathe]

Great log so far, focus! It will be great to see you progress and compete. Also, teach your husband how to add.

Thanks!! Yeah, sometimes we get the dumb with maths, ha ha. Beautiful cat in your pic!

 

[focus_breathe]

Sunday's workout
Deadlift 160x4, 170x4 three sets
Deficit deadlift 3" 160x1 four sets
Block pull 160x10 one set
Barbell rows 60x8 four sets
Assisted pull-up with green rogue band 6 reps, then 4,then 4
Planks four sets
Back extensions 25 reps two sets

Friday Pause Bench 100x1 six sets
[video]https://youtu.be/tkDxIrsCDXY[/video]

[video]https://youtu.be/0WWNKZoIQps[/video]
[video]https://youtu.be/ap1ZyIiakqo[/video]

 

[uphillclimb]

Ok, I'm watching some of these vids and I feel the need to bring in another perspective.

Bench: You're doing a chest press, not a bench press. You and Chris really need to focus on putting your weight on your back and traps. Chris, you need to go through these cues with her....check her traps, lats and quads, make sure they're tight and don't move. Her setup is a BB chest press from this angle. Maybe I'm missing something.

Where's the arch? Where's the leg drive? She's pushing up, not back. Take a look at the elbows flaring....you have time to correct these things and add 20% type numbers still before the meet, easily IMO.

Deadlift: Look at the knees, they turn in. Time to sit back and PULL BACK, not up. Are your shoulders way in front of the bar at your setup? It looks like it. THe way you finish your Pull with a back extension at the end is making by back sore. You don't have to do such a large extension at the top. Take a look at some videos online from the big boys, you'll get a better persective of the lockout. You have much more in your pull than this...

Squat: I know you're training for push/pull but keep the elbows forward, force the chest up and take a look at videos of true box squats. Touch and go doesn't reap the benefits like a true box squat does where you engage the glutes more than your video eluded to.

These are my suggestions. I'm a student of the sport also and I learn everyday but these corrections are glaring at me.

 

[ChrisLindsay9]

I appreciate the feedback. It's definitely a work in progress and those are good cues for me to add to my coaching (which is why I wanted to post the videos).

Squat: I know you're training for push/pull but keep the elbows forward, force the chest up and take a look at videos of true box squats. Touch and go doesn't reap the benefits like a true box squat does where you engage the glutes more than your video eluded to.

Just clarifying that we're doing squats. We use the box to gauge depth, but we don't rest on it like a box squat. I do put box squats in as assistance work (for both of us) every other training cycle. So I think I'll make that change now.

 

[uphillclimb]

I appreciate the feedback. It's definitely a work in progress and those are good cues for me to add to my coaching (which is why I wanted to post the videos).
Just clarifying that we're doing squats. We use the box to gauge depth, but we don't rest on it like a box squat. I do put box squats in as assistance work (for both of us) every other training cycle. So I think I'll make that change now.

Ok, good to know. Her bench needs work....all fixable but pay attention to what I put down. Show her how to properly set up with an arch, pinning back the shoulder blades, tightening the traps, engaging the lats etc.

For her lower back and hammys I would add in the box and like I said prior; reverse hypers...that will translate over.

And what's with the super extension at the top of the deadlift?

 

[ChrisLindsay9]

Agree, definitely room for improvement. Hell, I had to improve just about everything you mention myself. Especially the bench cues/setup.

For her lower back and hammys I would add in the box and like I said prior; reverse hypers...that will translate over.

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.

 

[Bullmuscle7]

Great work!!! I like what UHC pointed out. Making those adjustments myself.

 

[focus_breathe]

Ok, good to know. Her bench needs work....all fixable but pay attention to what I put down. Show her how to properly set up with an arch, pinning back the shoulder blades, tightening the traps, engaging the lats etc.

For her lower back and hammys I would add in the box and like I said prior; reverse hypers...that will translate over.

And what's with the super extension at the top of the deadlift?

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.