My Training Journal

[the.gladiator1987]

All this talk about changing routines I actually realised doing this higher rep split routine Im setting PR's every workout and I think Im actually adding mass. So Im gonna stay doing this for a while. With a couple of changes:
ATG Squats will be heavier and locked out, might do 1x3 1x8 1x12 or some thing like that for them
Flat BB Bench is coming back, Incline BB - fuck that
Gonna give incline flyes a try as I will have only flat pressing
More ab work

My biggest problem now is which should I do first? Flat BB or Flat Db? Obviously I need to get stronger on Flat BB if I wanna compete in the future, but I feel flat db so much more in the chest so that would be better for growth, whichever I dont do 1st will suffer... probably flat BB though

Some people are different, joe d swears by db press, id rather push 315 on bb for reps

 

[artificialaspirations]

some people are different, joe d swears by db press, id rather push 315 on bb for reps

+1

 

[ExtraMile]

Some people are different, joe d swears by db press, id rather push 315 on bb for reps

yeah, DB's feel much better with me and I can feel the muscle working, but I need a strong BB press because I want to compete in the future...

 

[ExtraMile]

Today - Chest, Bi's Forearms

Flat BB Press <--- no PL techniques what so ever
bar x 10
88 x 10
110 x 10
132 x 10
154 x 5 PR with this style138 x 8
121 x 12

Flat DB Press
50's x 9
61's x 7
50's x 8
44's x 11

Incline Cable Flye
20lbs x 6 PR
15lbs x 7
10lbs x 14
10lbs x 12 flat

Chins
1x7 wide to forehead
1x8 neutral medium grip to nose
1x8 wide chin over the bar negatives

Super Set A1 & A2
A1: Standing BB Curl
69lbs x 7 PR
69lbs x 5
61lbs x 9
50lbs x 12

A2: 45 Degree Incline Curl
28's x 5
22's x 9,8,8

Reverse EZ Curl
53lbs x 11 x5sets PR

BB Complexes x5
15 Mins cycling

hated the incline cable flyes, not doing them again

 

[SaiBoT]

Today - Chest, Bi's Forearms

Flat BB Press <--- no PL techniques what so ever
bar x 10
88 x 10
110 x 10
132 x 10
154 x 5 PR with this style138 x 8
121 x 12

Flat DB Press
50's x 9
61's x 7
50's x 8
44's x 11

Incline Cable Flye
20lbs x 6 PR
15lbs x 7
10lbs x 14
10lbs x 12 flat

Chins
1x7 wide to forehead
1x8 neutral medium grip to nose
1x8 wide chin over the bar negatives

Super Set A1 & A2
A1: Standing BB Curl
69lbs x 7 PR
69lbs x 5
61lbs x 9
50lbs x 12

A2: 45 Degree Incline Curl
28's x 5
22's x 9,8,8

Reverse EZ Curl
53lbs x 11 x5sets PR

BB Complexes x5
15 Mins cycling

hated the incline cable flyes, not doing them again

Stop clusterfucking, do the all chinups sets the same way, no negatives and neutral grips shits, just do all the same way, your lats and bis will thank you...

 

[artificialaspirations]

I'd learn the PL bench technique if I were you. It will save your shoulders much pain.

 

[ExtraMile]

I'd learn the PL bench technique if I were you. It will save your shoulders much pain.

I have done it before, all I mean by no PL techniques is no back arching, no driving my hips off the bench etc

 

[artificialaspirations]

you don't lift your hips or ass off bench in a PL. You should use it. It is just like squatting past parallel. It is the right thing to do and will speed up your development while protecting your shoulders. I can bench more than I did before my surgery and pain free. Wish I had started it when I was 15.

 

[the.gladiator1987]

whats the difference between a PL bench and regular? why is PL gonna save you hurting your shoulders?

 

[artificialaspirations]

YouTube - westside bench press

metal militia has a great article that I cannot find at the moment.