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desmond
New member
Yeah I've always been like this I think, its just on omega progam I'm now more perspective to form irregularities.
Joined 18th August, starting September 1 ("project Des")
- Thread starter desmond
- Start date
Yeah I've always been like this I think, its just on omega progam I'm now more perspective to form irregularities.
desmond
New member
OMEGA:
I've been meaning to ask, on most of ur exercises for the last 2 sets (the "death sets") a lot of my body starts shaking. This is fine for all exercises except the triceps pushdown, because for triceps it appears to affect my ability to tense the muscle and my form deterioriates. Is there anything I can do about this? I haven't been going up weight at all on the tris simply because I'm refusing to until this stops happening (and trying my best re: form)
Back today
Lat pull down - 36kg (PB)
One arm rows - 40lbx6 (PB)
Deadlift - I just did these with 70kg and let fatigue take care of itself rep wise
Shrugs - 55lbs each hand; deltoid side raise 15lb
Didn't get to bisceps - this attractive woman lol kept trying to talk to me at the end of the workout and the gym closed before bisceps. However, I have an easy bar and weights at home, so will do these later tonight.
I've been meaning to ask, on most of ur exercises for the last 2 sets (the "death sets") a lot of my body starts shaking. This is fine for all exercises except the triceps pushdown, because for triceps it appears to affect my ability to tense the muscle and my form deterioriates. Is there anything I can do about this? I haven't been going up weight at all on the tris simply because I'm refusing to until this stops happening (and trying my best re: form)
Back today
Lat pull down - 36kg (PB)
One arm rows - 40lbx6 (PB)
Deadlift - I just did these with 70kg and let fatigue take care of itself rep wise
Shrugs - 55lbs each hand; deltoid side raise 15lb
Didn't get to bisceps - this attractive woman lol kept trying to talk to me at the end of the workout and the gym closed before bisceps. However, I have an easy bar and weights at home, so will do these later tonight.
desmond
New member
I may have written this else where omega, but yesterday I cheated on the omega program - not diet, but routine.
I realised that my former back squat technique was grossly wrong (arse stuck out big time), and yesterday tried to do back squats with proper, erect technique.
Well, I struggled completely on the negative, particularly near the bottom, and almost crashed at one point. This is clearly a hamstring weakness problem.
I think the leg press machine I've be using on this program sucks. I'm debating to go back to proper wide squats (now I know they are), squeezing hamstrings as u originally suggested when I complained about the leg press.
Any other suggestions? Box squats maybe? I kinda would like my "squat chain" (glute/quad/ham/lower back) to be even. I think the hams/lower back are the two strength weak points in my body, and its in my long term interest to strengthen them to avoid injury.
Per your suggestions, I'm doing hypers for lower back. I realised again that I was using my glutes to do most of the work, so I'm actually now doing this with one hand on my arse to sure its as loose as possible, and I'm getting better at this. I feel in the 1.5 weeks there is slight improvement already. A problem of mine appears to be in any exercise using the lower posterior chain, my glutes overly dominate - thanks to the omega program, I'm at least bodywise perceptive enough now to realise this.
I realised that my former back squat technique was grossly wrong (arse stuck out big time), and yesterday tried to do back squats with proper, erect technique.
Well, I struggled completely on the negative, particularly near the bottom, and almost crashed at one point. This is clearly a hamstring weakness problem.
I think the leg press machine I've be using on this program sucks. I'm debating to go back to proper wide squats (now I know they are), squeezing hamstrings as u originally suggested when I complained about the leg press.
Any other suggestions? Box squats maybe? I kinda would like my "squat chain" (glute/quad/ham/lower back) to be even. I think the hams/lower back are the two strength weak points in my body, and its in my long term interest to strengthen them to avoid injury.
Per your suggestions, I'm doing hypers for lower back. I realised again that I was using my glutes to do most of the work, so I'm actually now doing this with one hand on my arse to sure its as loose as possible, and I'm getting better at this. I feel in the 1.5 weeks there is slight improvement already. A problem of mine appears to be in any exercise using the lower posterior chain, my glutes overly dominate - thanks to the omega program, I'm at least bodywise perceptive enough now to realise this.
If your leg press is no good Des I would go back to squats. You have the knowledge now to do these in correct form and they will hit your hamstrings. Sounds like legs/lower back might be your focus point entering phase two and then you could incorporate some leg curls etc to also bring direct focus onto your hamstrings but sure Omega will have something planned for you.
slamminshaun
New member
The other thing too, Des, try not to overanalyze or overthink what you're doing. Have you ever noticed if you look at the word "cat" long enough, it actually starts to look like it's spelled wrong after a while? In reading through your entire thread it just occurred to me that you might be thinking too much about getting every single nuance of the routine correct, and in the process, you're not getting the full impact of your workout. Just an observation anyway...
desmond
New member
Since last report, new PBS are:
shoulder
- 7.5x10
Back, DB one arm rows
- 40lbsx8
Lat pull down
- 38kgx6
My reports have been a bit disorganised lately. Will retcify next week. Still training hard, and diet has been spot on for entire week (within 10% of targets every day, and perfect re: food quality.
Attended a 21st this weekend (free alcohol, free food) managed to just have water lol. My shoulders are starting to look really good and split up nicely, so I just think of them now if any temptation arises
shoulder
- 7.5x10
Back, DB one arm rows
- 40lbsx8
Lat pull down
- 38kgx6
My reports have been a bit disorganised lately. Will retcify next week. Still training hard, and diet has been spot on for entire week (within 10% of targets every day, and perfect re: food quality.
Attended a 21st this weekend (free alcohol, free food) managed to just have water lol. My shoulders are starting to look really good and split up nicely, so I just think of them now if any temptation arises
desmond
New member
Some updates:
Chest yesterday:
- 45lbx9; 50x6lb. My chest is looking very round and wide. Out of proportion to rest of my body. It always has been strength wise too
Shoulders:
- 7.5kgx8
Triceps
- 23x7pb
Today Back:
Lat pull down - wider bar this time, so not comparable (32kgx7)
One Arm rows; 10x35; 5x40
Shrugs 55lbx7; lateral raises 12lbx7 (not good today)
Workout then went down hill. Bisceps are difficult for me to workout at the end - god knows why. I'm debating doing them at home as I have proper facilities.
7.5kgx7+bar
BAD NEWS:
- tennis hamstring injury. Haven't been playing much tennis for "bulking". Strained my abductor/hamstring on monday. It's still really sore. I think legs are out for a week. Even leg extensions would be too painful and walking isn't pleasant.
Chest yesterday:
- 45lbx9; 50x6lb. My chest is looking very round and wide. Out of proportion to rest of my body. It always has been strength wise too
Shoulders:
- 7.5kgx8
Triceps
- 23x7pb
Today Back:
Lat pull down - wider bar this time, so not comparable (32kgx7)
One Arm rows; 10x35; 5x40
Shrugs 55lbx7; lateral raises 12lbx7 (not good today)
Workout then went down hill. Bisceps are difficult for me to workout at the end - god knows why. I'm debating doing them at home as I have proper facilities.
7.5kgx7+bar
BAD NEWS:
- tennis hamstring injury. Haven't been playing much tennis for "bulking". Strained my abductor/hamstring on monday. It's still really sore. I think legs are out for a week. Even leg extensions would be too painful and walking isn't pleasant.
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