wait...
elizl_
Age 26 , BW 58
Join Date: 2016-05-21.
Following: 3.
Insert Post:
Your are on Thursday 26, May 2016
-- Bodyweight: 53
Lesson taim with kleintje. Late evenings gym.

Sumo deadlifts: feet angled at 45 degrees. Shins close to bar. Start out with hips a bit higher. Keep back at same angle, then lock (explosively) after bar passes above knees. Get the slack out of bar first, so start slow and controlled. Keep hands closer to each other on the bar. Don't stand too wide. Push shoulders downward a bit for tension.

Lowbar squats: find comfortable place for bar (even though there are no muscles to rest on..). Keep upper body angled at all times. Stance is a bith wider, feet more inwards than highbar squats. Use glutes, try to move knees outward to activate hips.

DELETE RENAME Records (PRs) # Conventional deadlift
VOLUME REPS SETS BEST EFF BEST INT
1830 37 8 76.65 70
0.1 ~23.6 PR 20 x 8 x 1 EFF 31% INT 29%
0.1 ~42.8 40 x 4 x 1 EFF 56% INT 57%
0.1 ~53.5 50 x 4 x 1 EFF 70% INT 71%
1.1 ~64.2 60 x 4 x 4 EFF 84% INT 86%
2+ ~76.65 70 x 5 x 1 EFF 100% INT 100%
↑ 2 reps conventional, 3 reps sumo. Sumo felt easier. Maybe train both sumo and conventional.

Used both mixed and overhand grip. Couldn't decide which one felt better.

VOLUME REPS SETS BEST EFF BEST INT
500 16 4 --- ---
~23.6 PR 20 x 8 x 1 EFF --- INT ---
~42.8 PR 40 x 4 x 1 EFF --- INT ---
~46 PR 45 x 2 x 2 EFF --- INT ---
↑ Squats felt very weak. May have lost strength. Lowbar squats felt very heavy, squats are stronger when stance is not so wide.



Didn't gym regularly past few weeks, sometimes only once a week. Squat feels weak. Deadlifts getting stronger. Bench press neglected. Need to gym more and more regular. Starting next week, gym twice per week again (or thrice).
Posts on May 26th