ever considered of investing on a lifting belt and a wrist strap for your deadlifting? i'm deadlifting roughly the same amount as you do i decided to give in and order them from lazada. i don't want my lifting to lag behind just because my grip isn't strong.
I do have a lifting belt, but recently I found that I need it more for squat than for deadlift; in fact in my last workout I removed it after 2 reps of DL, probably cs I was too full and would have thrown up if i proceeded with the belt on. But then I dont think belt helps with grip anyway?
As for straps, find it tougher to grip the bar - small hands problem, so ditched it long time ago. Mixed grip would be the way to go when my grip gives in during training.
I used to do mixed grip. Ditch it for double overhand thumbless grip with strap. Straps takes time to get used to it, but rewarding.
Bro, your straps here refer to those specific for deadlifts, where u can "hook" it to the bar or just the normal lifting straps? I used the latter before but my grip was weakened since I could not grab the bar as much as doing it strapless...
My problem with grip is more about it rolling away when I'm at the top rather than having it slipped away somewhere half way. The latter still happen sometimes, but somehow i manage to make it rotates in my grip more often than not. That's why I opt for mixed grip for now.
Normal straps... But invested in a good one. Normal straps cuts into the wrist during heavy pulling. It's normal to be weaker when first started out on straps. Slowly but surely u will get stronger. Did u strap up properly? Strap over loop the bar n tighten ala driving motorcycle
Normal straps... But invested in a good one. Normal straps cuts into the wrist during heavy pulling. It's normal to be weaker when first started out on straps. Slowly but surely u will get stronger. Did u strap up properly? Strap over loop the bar n tighten ala driving motorcycle
Mine was like sthg in the image below. And a cheap one, got it for around RM30 in a mall.
I think it's kinda foolproof, so I should have strapped up the right way. Didnt feel too much of difference apart from when doing pull up/ chin up. Since I stopped doing that, I leave them at home to collect dust and just recently disposed them.
Bench Press 62kg 3x5 Another RPE 8. It went rather smoothly, didnt feel heavy other than the very last rep. Gonna add 2.5kg.
High bar squat 84.5kg 3x5 RPE 8.5. Adjusted as I didnt hit depth for many - almost all - reps. Gonna repeat it.
Inclined bench press 42kg 2x10, 1x8
Single pulley cable crossover 4plates 3x12 supersetted with Single pulley cable flyes 2plates 3x15
Single pulley cable side raise 2plates 3x12
Seated Calf raise 43+5kg 3x12
Side note: After watching the below video, I make sure that I fully engage my chest to get the most out of the exercises. Right side went rather well, can squeeze it, but cant do as well on the left side. Looks like muscle imbalance.
This post has been edited by Lionel90: Sep 7 2017, 10:55 PM
Deadlift 94.5kg 2x5 Rpe 9. Hamstring has been really weak, probably due to the hardcore 2hours badminton on Sat.. felt too much lower back activation too, probably to compensate hamstring weakness. Gotta repeat
High bar back Squat 57kg 3x10
Bent over row 42kg 3x12
Face pull supersetted with Straight arm standing pulldown 22.5kg 3x12
Dual pulley pulldown 27.5 3x15
Db farmer's carry 30kg 1.5min Aimed for 2mins but calluses on one hand and ongoing skin condition on the other palm made the pain too much to bear...
Db biceps curl 10kg 2x20
This post has been edited by Lionel90: Sep 11 2017, 11:12 PM
Bench Press 64.5kg 3x5 RPE 8. There were 2 or 3 reps where it felt like 'this is it, i'm gonna fail' but turned out okay. Think my form could be off. Would repeat this.
High bar squat 84.5kg 3x5 RPE 8.5. Not sure if I hit depth but never intend to cheat. Another session then I will add 2.5kg
Inclined bench press 42kg 2x10, 1x7+3
Single pulley cable flyes 2plates 3x15 supersetted with Single pulley cable crossover 4plates 3x12
Db farmer's carry 30kg 1min30sec, 1min rest, 1min10sec calluses didnt cause any trouble, I'm just weak
Deadlift 94.5kg 2x5 Rpe 9. Hamstring felt fresher and stronger today. But too much back activation to progress with the weight. Would repeat to fix it.
High bar back Squat 57kg 3x10
Bent over row 42kg 3x12 Quarter rep for last 2 reps...
Dual pulley pulldown 30kg 3x12
Face pull supersetted with Straight arm standing pulldown 4plates 3x15 Cant tell the exact kg as the sticker has fallen off
Deadlift 94.5kg 5, 3+1+1 RPE 9. The 2nd set I only managed 3sets before pausing, after that I could felt I let my back rounded slightly while finishing the 2 reps. I think I put a mental block on myself. Gonna try again!
Bent over row 42kg 3x12
Straight arm standing pulldown supersetted with Face pull 5plates 3x12
Bench Press 64.5kg 3x5 RPE 9. Had problem just to unrack at the last set. Gonna give it another go to see if i can get the groove back, otherwise I'm go volume to break this plateau
High bar squat 87kg 3x5 RPE 9.5. First and second was kinda easy. Despite taking a 5mins break, still struggled at last set... I let the back took over too much, starting at the 4th rep.. Repeat.
OHP 27kg 2x10, 7+3 My least favourite exercise, cause I suck and am weak at it... Had to do it as inclined benches were occupied.
Single pulley cable crossover 4plates 3x12 supersetted with Single pulley cable flyes 2plates 3x15
Triceps pulldown 7plates 3x12 Had to cheat to make the last 2 reps, by using bodyweight to push it down.
Deadlift 94.5kg 2x5 RPE 9.5. The very last rep, I could swear that my back was about to snap. I think I have had enough of this repeated posture failure when the going gets tough, gonna go lightweight with higher volume to let my body recall the correct mechanical movement.
High bar squat 57kg 3x8 Went easy since quads are still recovering from the heavy squat the other day.
Bent over row 42kg 3x12 Last 2 reps were half reps.
Face pull supersetted with Straight arm standing pulldown 5plates 3x12
Declined (laid back) supinated pulldown 40kg 3x15 I doubt if it's actually kg, but meh, it's just for tracking.
Bench Press 47kg 3x10 RPE 7. Tricpes were sore towards the end. Gonna add 2.5kg and see how it goes.
High bar squat 87kg 3x5 RPE 9. While I kinda make sure that my core remains tight, still felt that my back worked way too much to get past this. Still gonna try adding 2.5kg.
Inclined press 37kg 3x12
Single pulley cable flyes 2plates 3x15 supersetted with Single pulley cable crossover 4plates 3x12
Triceps pulldown 7plates 3x12
Single pulley cable side raise supersetted with Single pulley cable front raise 2plates 3x10
Deadlift 79kg 3x8 RPE 7. The only challenge is the grip. Had to use mixed grip for most of the workout. Back was also very sore, but I think it's not due to rounded back.
Bent over row 42kg 3x12 Last 5 reps were half reps...
High bar squat 57kg 3x10
Dual pulley pulldown 35 3x12
Declined (laid back) pulldown 55 3x12
Straight arm standing pulldown supersetted with Face pull 22.5kg 1x15 20kg 2x15
Db biceps curl 10kg 3x20
This post has been edited by Lionel90: Oct 2 2017, 11:06 PM
Bench Press 49.5kg 3x10 RPE 7. It went smooth as butter, so adding another 2.5kg.
High bar squat 87kg 3x5 RPE 8. Should have added 2.5kg to that, but I only rmb after the first set, so just went with it. It was a good session, hit depth, speed is decent, didnt let back do too much work. Would really have to add 2.5kg next.
OHP 27kg 3x10
Single pulley cable flyes 3plates 3x10 supersetted with Single pulley cable crossover 4plates 3x12
Triceps pulldown 7plates 3x12
Single pulley cable side raise 2plates 3x12 supersetted with Single pulley cable front raise 2plates 3x10
Bench Press 52kg 3x10 RPE 8. Last 2 reps the bar moved slower than it ought to. Will add 2.5kg but aiming for 8 per set.
High bar squat 89.5kg 3x4 RPE 9.5. Felt like could get 5 in the first set, then everything went downhill. Controlled the speed when going down and I was out of breathe; went too fast down and i went atg all the way and had troubles coming up. Would have to repeat this.
OHP 27kg 3x10
Single pulley cable flyes 3plates 4x12 supersetted with Single pulley cable front raise 2plates 4x12
Triceps pulldown 7plates 4x12 supersetted with Single pulley cable side raise 2plates 4x12
Bench Press 54.5kg 1x10, 2x8 RPE 8.5. Triceps were sore so didnt push for 9 & 10, despite feeling that i could get it. Next time then
High bar squat 89.5kg 2x4, 1x3 RPE 9.5. It was a disaster. First set, I hit the safety rack in the 4th rep and almost f up. 2nd set, out of breathe after 4reps. 3rd set, back feels like couldnt take it anymore after 3reps.
OHP 29.5kg 1x10, 2x8
Single pulley cable flyes 3plates 1x12, 3x10 supersetted with Single pulley cable front raise 2plates 4x10
Triceps pushdown 7plates 4x12 supersetted with Single pulley cable side raise 2plates 4x10
This post has been edited by Lionel90: Oct 17 2017, 09:57 AM
Sep 4 2017, 01:51 PM
i don't want my lifting to lag behind just because my grip isn't strong.
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