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Gazhole 2012: This may hurt a little...
- Thread starter Gazhole
- Start date
Thanks dude, it's one of the first exercises i ever did so i think i've had more practice on them than most other lifts, lol.
I take a similar stance to my regular deadlift - pretty damn narrow. I don't think my feet are even shoulder width apart.
davegmb
Elite Member
I like to widen my stance on RDL's, as for me it feels like it hits the hamstrings much more!
I think a lot of it is down to individual lever lengths and stuff, because i literally can't do anything with a wide stance with any sort of weight, and/or i get injured a lot more.
Powerlifting style squats with a wide stance simply don't feel at all good or stable to me. Same with deadlifts - much prefer a narrower stance. Strangely enough i bench with quite a close grip as well, haha.
I prefer a shoulder width stance for DLs, but like to go a bit wider for squats. Think height has anything to do with it? I'm 6 ft tall.
Just noticed your progress pics. You've made some great improvements. 
Better haircut, too. 
Better haircut, too.
It might do, especially if you're tall in the leg more than the torso. And lol, yeah i've had some bad haircuts over the years
Off-Season 1: C1,B1,W6
Bodyweight: 79.5kg / 174.9lbs
1. Paused Bench Press:
x5 @ 42.5kg / 93.5lbs
x4 @ 52.5kg / 115.5lbs
x3 @ 62.5kg / 137.5lbs
x2 @ 75kg / 165lbs
x1 @ 87.5kg / 192.5lbs (+2.5kg / 5.5lbs)
AMAP @ 75kg / 165lbs = x16 (+1 Rep)
Note: Jesus, these just don't get any easier. Managed to squeeze out one extra rep though so i can increase the weight and move onto block two! Hoorah! I think the reps are so high that with the pause my triceps fatigue like fuck, could probably get more weight and tank out at the same number of reps...
2. BB Rows:
x10 @ 50kg / 110lbs
x10 @ 60kg / 132lbs
x10 @ 70kg / 154lbs
x10 @ 80kg / 176lbs
x10 @ 85kg / 187lbs
x10 @ 90kg / 198lbs
Note: Wow, six sets of ten is nuts. Think i might start lighter next time and build up so i do less volume at the higher intensity. Good though, felt sick as hell after this.
3. Incline DB Bench:
x20 @ 25kg / 55lbs (+5kg / 11lbs)
x9+2 @ 25kg / 55lbs
Note: After the 26 rep fiasco last time i increased the weight and topped out the 15-20 range. Will beat 20 next time then increase the weight again. Second set was hell.
4. DB Hammer Curls:
x15 @ 25kg / 55lbs (+1 Rep)
x8 @ 25kg / 55lbs
Note: Beat these by one rep over last time, but the second set was one rep lower. Need to beat 15 before increasing the weight. Between these and the inclines i did four sets to failure in about 6 minutes. If i wasn't feeling sick enough before i sure as fuck was now!
5. Sledgehammer Levering:
3x10 @ 6lbs (Front/Rear/Twist)
Note: Yay, grip! Thank god something easy.
Overall Rating: Weight is up a few pounds, and i'm breaking ground on all my exercises. Didn't feel as fresh as the squat workout but it's still a solid session. 80%!
Bodyweight: 79.5kg / 174.9lbs
1. Paused Bench Press:
x5 @ 42.5kg / 93.5lbs
x4 @ 52.5kg / 115.5lbs
x3 @ 62.5kg / 137.5lbs
x2 @ 75kg / 165lbs
x1 @ 87.5kg / 192.5lbs (+2.5kg / 5.5lbs)
AMAP @ 75kg / 165lbs = x16 (+1 Rep)
Note: Jesus, these just don't get any easier. Managed to squeeze out one extra rep though so i can increase the weight and move onto block two! Hoorah! I think the reps are so high that with the pause my triceps fatigue like fuck, could probably get more weight and tank out at the same number of reps...
2. BB Rows:
x10 @ 50kg / 110lbs
x10 @ 60kg / 132lbs
x10 @ 70kg / 154lbs
x10 @ 80kg / 176lbs
x10 @ 85kg / 187lbs
x10 @ 90kg / 198lbs
Note: Wow, six sets of ten is nuts. Think i might start lighter next time and build up so i do less volume at the higher intensity. Good though, felt sick as hell after this.
3. Incline DB Bench:
x20 @ 25kg / 55lbs (+5kg / 11lbs)
x9+2 @ 25kg / 55lbs
Note: After the 26 rep fiasco last time i increased the weight and topped out the 15-20 range. Will beat 20 next time then increase the weight again. Second set was hell.
4. DB Hammer Curls:
x15 @ 25kg / 55lbs (+1 Rep)
x8 @ 25kg / 55lbs
Note: Beat these by one rep over last time, but the second set was one rep lower. Need to beat 15 before increasing the weight. Between these and the inclines i did four sets to failure in about 6 minutes. If i wasn't feeling sick enough before i sure as fuck was now!
5. Sledgehammer Levering:
3x10 @ 6lbs (Front/Rear/Twist)
Note: Yay, grip! Thank god something easy.
Overall Rating: Weight is up a few pounds, and i'm breaking ground on all my exercises. Didn't feel as fresh as the squat workout but it's still a solid session. 80%!
davegmb
Elite Member
Have you got a link for this program your doing Gaz, would like to have a nosey as it looks fun?
omerta2010
Registered
me to, me to
I think I'm becoming a collector of programs.
I think I'm becoming a collector of programs.
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
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- Age
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Same here, pretty narrow. I like to keep it that way to get good focus and stretch on the hammies.
Yeah i find that too. It hurts my hips when i go too wide, moreso even than sumo deadlifts.
PM me your email and i shall enlighten you.
Off-Season 1: C1,B1,W7
Bodyweight: Still 79.5kg today.
1. Standing Calve Raises:
2x20 @ 130kg / 286lbs
Note: Good weight on these, was heavy enough to be tough but not too heavy.
2. 5" Platform Deads:
x5 @ 70kg / 154lbs
x4 @ 90kg / 198lbs
x3 @ 107.5kg / 236.5lbs
x2 @ 125kg / 275lbs
x1 @ 147.5kg / 324.5lbs (+5kg / 11lbs)
AMAP @ 125kg / 275lbs = x25 (+5 Reps)
Note: Really good today, back was far more solid than last time and i smashed the reps out really fast with a pause at the bottom. Really good set. Grip and glutes were fried.
3. BB Shrugs:
5x20 @ 110kg / 242lbs
Note: Took the weight down this week and reps were really really good. Still raped my forearms just as much though. Traps are hurting more because the reps were much better.
4. Leg Press:
AMAP @ 150kg / 330lbs = x45 (+14 Reps)
Note: Holy mother of christ. Lost the ability to hear after this set. Literally, was deaf for about a minute and could barely walk.
5. Palloff Press:
3x12 @ 21kg / 46.2lbs
Note: Core work. Psoas were cramping all the way through this.
Overall Rating: Another 80%. This was edging towards a +10% though, i felt really strong. Need to push the eating up though, still not doing enough calories. Also keep finding excuses to skip cardio
Bodyweight: Still 79.5kg today.
1. Standing Calve Raises:
2x20 @ 130kg / 286lbs
Note: Good weight on these, was heavy enough to be tough but not too heavy.
2. 5" Platform Deads:
x5 @ 70kg / 154lbs
x4 @ 90kg / 198lbs
x3 @ 107.5kg / 236.5lbs
x2 @ 125kg / 275lbs
x1 @ 147.5kg / 324.5lbs (+5kg / 11lbs)
AMAP @ 125kg / 275lbs = x25 (+5 Reps)
Note: Really good today, back was far more solid than last time and i smashed the reps out really fast with a pause at the bottom. Really good set. Grip and glutes were fried.
3. BB Shrugs:
5x20 @ 110kg / 242lbs
Note: Took the weight down this week and reps were really really good. Still raped my forearms just as much though. Traps are hurting more because the reps were much better.
4. Leg Press:
AMAP @ 150kg / 330lbs = x45 (+14 Reps)
Note: Holy mother of christ. Lost the ability to hear after this set. Literally, was deaf for about a minute and could barely walk.
5. Palloff Press:
3x12 @ 21kg / 46.2lbs
Note: Core work. Psoas were cramping all the way through this.
Overall Rating: Another 80%. This was edging towards a +10% though, i felt really strong. Need to push the eating up though, still not doing enough calories. Also keep finding excuses to skip cardio
davegmb
Elite Member
That is one high rep leg press, that make me feel Ill those high rep sets
This is a great log... subscribed
It was disgusting. Fun, but disgusting.
Thanks! Glad to have you along for the ride!
Off-Season 1: C1,B1,W8
Bodyweight: 81kg / 178.2lbs
1. BB Clean + Press:
x5 @ 30kg / 66lbs
x4 @ 37.5kg / 82.5lbs
x3 @ 45kg / 99lbs
x2 @ 52.5kg / 115.5lbs
x1 @ 60kg / 132lbs
AMAP @ 52.5kg / 115.5lbs = x20 (+3 Reps)
Note: These were really tough today, have taken the bulk eating up a notch and felt really tired and full thismorning. Didn't help! Every rep past like 8 felt like a grinder. Horrible. Still beat 17 reps though, so at least i get to increase the weight!
2. Weighted Pullups:
x7 @ BW
x7 @ 5kg / 11lbs
x7 @ 10kg / 22lbs
x7 @ 15kg / 33lbs
x7 @ 20kg / 44lbs
Note: Even though it was only an extra two reps per set compared to the 5x5, those reps really add up. Nowhere near the 40kg x 5 i did last week! Crazy. This is why pullups are the best. So hard.
3. DB Bench:
x12 @ 35kg / 77lbs
Note: Alternating these with dips every other session. This was fairly easy comparatively, will increase the weight next time.
4. BB Curls:
5x10 @ 40kg / 88lbs
Note: Switched from a fixed bar to an olympic bar today so took the weight down. Was just as hard because of the thicker grip though, so it's all good.
5. Grippers:
x10 @ HG150
x8 @ HG200
x5 @ HG250
Note: May switch these out for something else like pinch grip because i'm not getting a lot out of them.
Overall Rating: Bodyweight is up but my guts are suffering with the sudden increase in food after 4 months cutting. Happy with the gains so far but this was the least good session yet on this program, in terms of feel anyway. Still not bad enough to be a -10% because i beat my C+P reps and managed some fair numbers of accessory. Calling it a low 80% but still an 80% nonetheless.
Bodyweight: 81kg / 178.2lbs
1. BB Clean + Press:
x5 @ 30kg / 66lbs
x4 @ 37.5kg / 82.5lbs
x3 @ 45kg / 99lbs
x2 @ 52.5kg / 115.5lbs
x1 @ 60kg / 132lbs
AMAP @ 52.5kg / 115.5lbs = x20 (+3 Reps)
Note: These were really tough today, have taken the bulk eating up a notch and felt really tired and full thismorning. Didn't help! Every rep past like 8 felt like a grinder. Horrible. Still beat 17 reps though, so at least i get to increase the weight!
2. Weighted Pullups:
x7 @ BW
x7 @ 5kg / 11lbs
x7 @ 10kg / 22lbs
x7 @ 15kg / 33lbs
x7 @ 20kg / 44lbs
Note: Even though it was only an extra two reps per set compared to the 5x5, those reps really add up. Nowhere near the 40kg x 5 i did last week! Crazy. This is why pullups are the best. So hard.
3. DB Bench:
x12 @ 35kg / 77lbs
Note: Alternating these with dips every other session. This was fairly easy comparatively, will increase the weight next time.
4. BB Curls:
5x10 @ 40kg / 88lbs
Note: Switched from a fixed bar to an olympic bar today so took the weight down. Was just as hard because of the thicker grip though, so it's all good.
5. Grippers:
x10 @ HG150
x8 @ HG200
x5 @ HG250
Note: May switch these out for something else like pinch grip because i'm not getting a lot out of them.
Overall Rating: Bodyweight is up but my guts are suffering with the sudden increase in food after 4 months cutting. Happy with the gains so far but this was the least good session yet on this program, in terms of feel anyway. Still not bad enough to be a -10% because i beat my C+P reps and managed some fair numbers of accessory. Calling it a low 80% but still an 80% nonetheless.
davegmb
Elite Member
Weighted pull ups are strong, if you can add weight to a pull up your strong end of!
omerta2010
Registered
^^ yeah what he said.
So how are you feeling about the new program/bulking diet so far?
So how are you feeling about the new program/bulking diet so far?
It's really odd the difference between 5x5 and 5x7 - i dropped 20kg!
Really good, man. Enjoying the change of pace from a pure strength program, yknow?
Off-Season 1: C1,B2,W9
Bodyweight: 80.7kg / 177.5lbs
1. Seated Calve Raises:
2x20 @ 45kg / 99lbs (+2.5kg / 5.5lbs)
Note: These were actually a lot easier than last time. Still hurt though!
2. ATG High Bar Squats:
x5 @ 55kg / 121lbs (+5kg / 11lbs)
x4 @ 67.5kg / 148.5lbs (+5kg / 11lbs)
x3 @ 80kg / 176lbs (+5kg / 11lbs)
x2 @ 92.5kg / 203.5lbs (+5kg / 11lbs)
x1 @ 105kg / 231lbs (+2.5kg / 5.5lbs)
AMAP @ 92.5kg / 203.5lbs = x18
Note: Feeling good about squats lately, really good. This was a great set. Tekkers went here and there as i fatigued - coming up onto my toes now and then, or back rolling under too much, but for the most part these were great reps.
3. Romanian Deadlifts:
x10 @ 60kg / 132lbs
x6 @ 100kg / 220lbs
x5 @ 135kg / 297lbs (+2.5kg / 5.5lbs)
x5 @ 145kg / 319lbs (+2.5kg / 5.5lbs)
Note: Need to start chalking up for these. RDLs take so much longer than regular deads, and you don't have that brief second to reset your grip between reps. Last set was going well but had to put the bar down and reset, and lost all back tightness so rep 5 sucked.
4. DB Shrugs:
5x20 @ 40kg / 88lbs (+2.5kg / 5.5lbs)
Note: These are really starting to burn now!
5. Ab Wheel Rollouts:
x6 @ BW + 20kg / 44lbs (+5kg / 11lbs)
x5 @ BW + 20kg / 44lbs
x4 @ BW + 20kg / 44lbs
Note: I decided that doing 20 reps with a light weight was pointless if i want strong abs for deadlifting. Ditched the vest and will now be doing them with a plate on my back. This is harder not only because of the weight, but i had to keep extra rigid to stop the plate falling off. Think the position on my upper back puts more stress on the abs too. Fucking felt like it anyway.
Overall Rating: Not bad, everything is going up. Still don't "feel" workouts earning that +10% status though. Really enjoying this program though!
Bodyweight: 80.7kg / 177.5lbs
1. Seated Calve Raises:
2x20 @ 45kg / 99lbs (+2.5kg / 5.5lbs)
Note: These were actually a lot easier than last time. Still hurt though!
2. ATG High Bar Squats:
x5 @ 55kg / 121lbs (+5kg / 11lbs)
x4 @ 67.5kg / 148.5lbs (+5kg / 11lbs)
x3 @ 80kg / 176lbs (+5kg / 11lbs)
x2 @ 92.5kg / 203.5lbs (+5kg / 11lbs)
x1 @ 105kg / 231lbs (+2.5kg / 5.5lbs)
AMAP @ 92.5kg / 203.5lbs = x18
Note: Feeling good about squats lately, really good. This was a great set. Tekkers went here and there as i fatigued - coming up onto my toes now and then, or back rolling under too much, but for the most part these were great reps.
3. Romanian Deadlifts:
x10 @ 60kg / 132lbs
x6 @ 100kg / 220lbs
x5 @ 135kg / 297lbs (+2.5kg / 5.5lbs)
x5 @ 145kg / 319lbs (+2.5kg / 5.5lbs)
Note: Need to start chalking up for these. RDLs take so much longer than regular deads, and you don't have that brief second to reset your grip between reps. Last set was going well but had to put the bar down and reset, and lost all back tightness so rep 5 sucked.
4. DB Shrugs:
5x20 @ 40kg / 88lbs (+2.5kg / 5.5lbs)
Note: These are really starting to burn now!
5. Ab Wheel Rollouts:
x6 @ BW + 20kg / 44lbs (+5kg / 11lbs)
x5 @ BW + 20kg / 44lbs
x4 @ BW + 20kg / 44lbs
Note: I decided that doing 20 reps with a light weight was pointless if i want strong abs for deadlifting. Ditched the vest and will now be doing them with a plate on my back. This is harder not only because of the weight, but i had to keep extra rigid to stop the plate falling off. Think the position on my upper back puts more stress on the abs too. Fucking felt like it anyway.
Overall Rating: Not bad, everything is going up. Still don't "feel" workouts earning that +10% status though. Really enjoying this program though!
Also, some gym music i'm listening to atm:
Beastwars "Damn the Sky"
New band for me, love when the guitars kick in after the intro.
Danko Jones "I Think Bad Thoughts"
Good old hard rock track, lyrics are fantastic.
Gozu "Regal Beagle"
This one is a constant stoner rock behemoth! Love it!
Korn "Narcissistic Cannibal"
Yeah, everybody is loving this right now. The album is pretty good tbh.
Mastodon "Blasteroid"
More insanity from Mastodon. One of the best albums of 2011, aswell!
Revocation "Cradle Robber
I love me some thrash for failure training.
Upon a Burning Body "Donnie Brasco"
Fast becoming a favourite band, the entire album is fantastic - this song rules for heavy deads. Doesn't get much more angry than this!
Enjoy!
Beastwars "Damn the Sky"
New band for me, love when the guitars kick in after the intro.
| YouTube Video | |
Danko Jones "I Think Bad Thoughts"
Good old hard rock track, lyrics are fantastic.
| YouTube Video | |
Gozu "Regal Beagle"
This one is a constant stoner rock behemoth! Love it!
| YouTube Video | |
Korn "Narcissistic Cannibal"
Yeah, everybody is loving this right now. The album is pretty good tbh.
| YouTube Video | |
Mastodon "Blasteroid"
More insanity from Mastodon. One of the best albums of 2011, aswell!
| YouTube Video | |
Revocation "Cradle Robber
I love me some thrash for failure training.
| YouTube Video | |
Upon a Burning Body "Donnie Brasco"
Fast becoming a favourite band, the entire album is fantastic - this song rules for heavy deads. Doesn't get much more angry than this!
| YouTube Video | |
Enjoy!
davegmb
Elite Member
Workout looks rough as usual Gaz, will buy that program you sent me a link for this week! Still doing 5/3/1 but always nice to have something in reserve for when I fancy a change!
I always use a narrow stance in almost every movement and find it a lot more comfortable too. Wide-stance squats are especially uncomfortable for me and my flexibility is quite good. I bench with a narrow grip too.
Good to see you're still going at it Gaz. You're much stronger than I but we're close in weights now.
Also - 20 rep clean and presses would probably have me passed out.
Good to see you're still going at it Gaz. You're much stronger than I but we're close in weights now.
Also - 20 rep clean and presses would probably have me passed out.
omerta2010
Registered
Yep, that's why the getbodybuilding is going to get mixed in when I'm in the mood for something new.
There are so many programs out there, I've decided I need to take the easy approach for a bit and just pick a couple and don't "overthink" things.
Nice, you won't be disappointed. So far i'm seeing great gains off it!
