Fitness Log

[ExtraMile]

Wide grip chins are the only thing that gives me real sore lats.

What I do differant is I take a wider grip than tblock - he only grips around shoulder width. I also keep my elbows back, he lets them tuck forward. I try and drive my elbows back and into the floor to start the pull. I also take a thumbless grip and keep my back arched. The thumbless grip help me keep my elbows back and keeping the back arched allows the lats to contract with maximal force. Tblock does the opposite of this and holds his knees up to his chest which rounds the back. Lats cannot contract with maximal force when the back is rounded. This is also the reason that with a pendlay row you are supposed to pull the back into an arch as you initiate the pull.

My pullups arnt 100% super strict I admit, sometimes I will swing a little to get the last rep when Im just repping out with bodyweight but I do them with focus on hitting the lats rather than simply completing the reps.

 

[Tblock1]

My goal is functional fitness and the best strength to bodyweight ratio I can get. When climbing up or over something you never put your arms wider than shoulder width, it just isnt natural. For bodybuilding wide grip pull ups have their benefit but they are useless for my goals.

Plus, getting sore is not a good indicator of an increase in strength or muscle mass

 

[Tblock1]

Monday 3.7.11

Bench
45x8
135x5
155x3
185x3
225x2

3x3x255

Squat (for the first time in over a month!)
45x5
135x5
185x5
225x3
275x1
300x1
300x1

DB Bench press
3x6x100 PR

Comments: Solid workout. I really do realize that my body needs to bench twice a week though. It had been a week since I last benched for this session. This would technically be a PR except I needed a little help on the last rep of the 2nd and 3rd set. However I am confident that I have enough strength to get 3x3x255 any other time. Squat also went surprisingly well. Form felt smooth and controlled and 300x1 wasnt bad especially for not squatting for months. I think leg press maintained my leg strength quite well however my back and core strength did feel lacking

 

[ghettostudmuffin]

Not bad.

I think your body is getting strong as it matures.

Obviously you are consistently lifting, but you're definitely going to keep getting stronger as you head into your 20's even if you only go up 10-15lbs in bodyweight which I suspect is on the low end of what you will weight in athletic shape.

 

[Tblock1]

Not bad.

I think your body is getting strong as it matures.

Obviously you are consistently lifting, but you're definitely going to keep getting stronger as you head into your 20's even if you only go up 10-15lbs in bodyweight which I suspect is on the low end of what you will weight in athletic shape.

Thanks I feel like my strength on bench is rocketing. I'm at 185 now and my upper body has never been this strong so hopefully there is only more to come

 

[ExtraMile]

My goal is functional fitness and the best strength to bodyweight ratio I can get. When climbing up or over something you never put your arms wider than shoulder width, it just isnt natural. For bodybuilding wide grip pull ups have their benefit but they are useless for my goals.

Plus, getting sore is not a good indicator of an increase in strength or muscle mass

All of that is right, I was just pointing out the differance in chinning for a bigger back vs chinning purely to be better at moving your bodyweight

 

[Tblock1]

All of that is right, I was just pointing out the differance in chinking for a bigger back vs chinning purely to be better and moving your bodyweight

Yeah that makes since and many bodybuilders do use wide grip chins over regular

 

[Tblock1]

Saturday 3.12.11

Bench
3x2x260 PR
2x1x260 (Got an assist for each of these sets to get a second rep)

Dips
45x8,5,5

Comments: Good workout. I was hoping to get all the sets but getting 3 wasnt too bad. I didnt get squats in so I'm doing them today

 

[the.gladiator1987]

Just a suggestion with dips. I would do bw x 8 reps, 25lb x 8 reps, then 45lb x 8 reps.

Next week go up to 55lbs on your last set. Then 65lbs the next week. Keep going heavier

 

[Tblock1]

Behind on logging plus missed some days.....


Tuesday 3.15.11

Bench
Cant exactly remember but it didnt got well got like a couple sets of 2 with 260 then called it a day

Wednesday 3.23.11

Bench
255x1
275x0 fuck incosistency is killing my lifts!
225x4
3x3x225

DB Bench
1x12xheaviest db in old gym


Friday 3.25.11
Went to bench but i was so sore even the bar hurt

Squat
3x8x225

Run

Comments: Legs were so sore from squatting haha


Overall: Kind of pathetic workouts the last few weeks. Time to get back at it.