Where Strength and Size are the only goals

Thursday 20th September 2012

More technique work on my lifts – tried out a new grip on my overhead press today. As opposed to holding the bar in a ‘rack’ position (i.e. after the catch in a clean or a front squat), tried Johnny Pain’s version where the wrists are locked. After several warm-up sets, I knew this was a much more difficult way of pressing so had to take a re-set from the last time I pressed. Started with 65kg to see how it went and it certainly feels like more shoulder work is being done! More work on my deadlift as well, really trying to pull more with my hamstrings and glutes and less with my quads as before. Again, even though I’ve taken a re-set, the bar still feels really heavy so I know I must be getting it right!

As always, warming up before my session with chins, pull-throughs and hanging knee raises. I’ve also started to log my conditioning work as a friend asked me if I did any as it wasn’t on my blog! At the moment I’m teaching a lot of fitness classes so these are my workouts!

Press 65kg x5x5x6 – with new wrists locked grip and keeping upper body tight as possible at the bottom of the lift. No more bouncing off the collarbone!

Extended chin set – 7,3,3,3 and 6,3,3,2

Weighted dips 21kg x12x9x7x6

Romanian deadlift 132.5kg x5x5 – these are really starting to tax my grip after the chins, so sticking with them! they also really help me to focus on my glutes/hams when deadlifting

Deadlift 145kg x7 – Although I’ve taken a re-set, my form is improving and so these feel harder than before as I’m using the long-ignored muscles I’m supposed to!

Got 2 hours of spin to teach tonight so going to have to give the hip flexors some serious stretching later!


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